Living With ADD
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As a person with Attention Deficit Disorder (ADD), I have a unique insight into what it is, how it may affect you, and what you can do about it. If you struggle with paying attention, completing tasks (such as moving from one thing to another without finishing what you started), and experiencing what I call jumbled thoughts, you may have ADD.
What is It?
Problems paying attention are characterized by difficulties focusing, such as needing to read sentences multiple times to understand them, or struggling to complete tasks and often switching between tasks without finishing the original one. You may also struggle with jumbled thoughts, which can make it difficult to understand what you are thinking. This is described as reading the middle or end of a sentence first, then the beginning. ADD can create problems in many areas of your life, including not doing well in school or at work, or having relationship problems as your partner becomes frustrated with your inability to get things done.
What to Do About It
To successfully treat ADD, there are therapies and behavioral strategies that are designed to help you as an individual. Cognitive-behavioral therapy (CBT), which helps you better understand and change negative thinking and behaviors that cause ADD, will also focus on time management, organization, and problem-solving.
Another treatment option is psycho-education, which involves educating you about the different facets of ADD. Psycho-education will help you gain an understanding of your ADD and guide you in developing coping strategies that work. When treating a child or teen with ADD, psycho-education teaches parents and other caregivers ways to help manage the attention problems and hyperactivity that can also be associated with ADD. Through treatment planning, specific goals are set and ways to achieve them are identified.
Medication is also very effective in treating ADD. Stimulants such as Adderall and Ritalin are often prescribed to effectively treat the disorder. They can help you concentrate more effectively, clear up any jumbled thinking, and reduce hyperactivity. Combining medication, therapy, and psycho-education can be extremely helpful and is most often recommended.
People with ADD often suffer from other mental health problems, such as anxiety and depression. You must identify any other mental health problems you may be having and treat those alongside your ADD.
Develop a Daily Routine
Effective strategies to manage ADD symptoms include developing a daily routine. This helps because the steps required to complete certain tasks remain the same each day, making them easier to remember and follow. For example, if you struggle with getting out of the house on time in the morning (and find yourself late for work or school often), it makes sense to have a set bedtime, a set wake-up time, and a list of things that must be completed each morning that will allow you to leave your house on time, all the time.
It is also important to set realistic goals and prioritize them, along with the steps needed to achieve them. Break down large tasks into smaller ones. It is extremely helpful to write down your goals and the steps necessary to meet them. Just as in life coaching, doing this helps keep you focused and on task.
Don’t forget: use reminders…I have certain tasks, such as when to take medication, on my smartphone calendar with double alarms set. One of the more frustrating things about having ADD is being forgetful and disorganized. Keeping a calendar with reminder alarms can help you track what needs to be done and when.
Meditation is another useful tool in managing ADD. Meditation can help clear your mind and clarify your thoughts. When used in concert with CBT, meditation can help you identify your negative thoughts. Changing your negative thinking requires understanding what those thoughts actually are.
Limit Distractions
When working on tasks, it is important to limit any distractions. Having the TV on while trying to complete a task can be maddening if you have ADD. You may even want to silence or turn off your smartphone (I’m not kidding!) If you are a social media junkie, taking a break to look at social media can quickly become a bottomless pit. You may find yourself wasting countless hours online and getting nothing done.
Yet, getting lost in social media is an example of the gift most ADD sufferers have. Those with ADD do report being able to hyper-focus on things they enjoy most. Certain projects can be so enticing that you may find yourself losing track of time while working on them. I sometimes find myself lost in a book. I also hyper-focus when I am working with a client or writing a blog post. Yet the gift of hyper-focus can be a pitfall, as you may ignore important responsibilities. This can drive your partner crazy.
Difficulty Being Consistent and Completing Tasks
One of the biggest challenges with ADD is inconsistency. You may have days where you’re focused and productive, and other days where even simple tasks feel difficult. This can be frustrating and confusing. It’s important to recognize that this variability is part of the condition, not a personal failure.
Another issue is starting tasks. Many people with ADD don’t struggle with doing the work once they begin—they struggle with getting started. Breaking tasks down into very small steps can help reduce that resistance. Instead of thinking about the entire project, focus on the first step only.
This Is Huge: Time Awareness
Time awareness is also a common problem. You may underestimate how long something will take or lose track of time entirely. Using timers or setting specific time blocks can help you stay on track and create a sense of structure.
It’s also helpful to externalize your thinking. Don’t rely on memory alone. Write things down, use lists, and keep information visible. When tasks and responsibilities are kept in your head, they are easier to forget or avoid.
Another strategy is to create a consistent environment for getting work done. If you always work in the same place with the same setup, your brain begins to associate that space with focus. This reduces the effort needed to get started.
Reward systems can also be effective. Giving yourself something to look forward to after completing a task can increase motivation. The reward doesn’t have to be significant—it just needs to be consistent.
Finally, it’s important to manage expectations. Progress may not be linear, and that’s okay. The goal is to improve your ability to function over time, not to eliminate every difficulty. With the right strategies and support, you can build systems that work for you and reduce the impact ADD has on your daily life.If you think you may have ADD, it is important to visit a mental health professional for an assessment. Living life with undiagnosed ADD can be difficult. Although an undiagnosed and untreated individual may adjust to living their daily life, ADD may be holding them back from becoming more.