ADHD Struggles Coping Tips

Attention deficit hyperactivity disorder (ADHD) can be a challenging condition to live with. The symptoms of ADHD can make it hard for people to focus, stay organized, and control their impulses. These issues can lead to problems at school, work, and in personal relationships. However, there are coping tips and strategies that can help people with ADHD manage their symptoms and live a more fulfilling life. In this article, we will discuss some of these coping tips in detail.

Understanding ADHD symptoms and diagnosis

Before we talk about coping tips, it’s important to understand what ADHD is and the symptoms that come with it. ADHD is a neurological condition that affects both children and adults. It is characterized by problems with attention, hyperactivity, and impulsivity.

Symptoms of ADHD can differ between individuals, but common symptoms include:

  • Inattention – difficulty focusing on tasks, easily distracted, forgetful;
  • Hyperactivity – restlessness, fidgeting, talking excessively, always on the go;
  • Impulsivity – acting without thinking, interrupting others, making hasty decisions.

If you suspect you or your loved one has ADHD, it’s important to talk with your doctor. A proper diagnosis is necessary to determine the best treatment strategy.

Coping tips for ADHD

There are several things people with ADHD can do to manage their symptoms and improve their quality of life. Here are some coping tips to consider:

1. Build structure into your day

People with ADHD often struggle with time management and organization. Creating structure in one’s day can help keep them on track. This means setting a schedule for daily activities, such as wake-up time, meals, work/school, and bedtime. Using calendars, planners, and to-do lists is also essential.

When planning your day, it’s important to break down tasks into smaller, manageable steps. This makes them less overwhelming and easier to complete.

2. Create a distraction-free environment

People with ADHD can easily become distracted by external stimuli, such as noise or visual clutter. Creating a calm and organized environment can help reduce distractions and promote focus.

This means removing unnecessary items from your workspace, organizing paperwork, and keeping electronics away when not in use. Noise-cancelling headphones and white noise machines can also help reduce distractions.

3. Get enough sleep

Sleep is essential for overall health and well-being, especially for people with ADHD. Lack of sleep can worsen symptoms of inattention and hyperactivity.

It’s recommended that adults get 7-9 hours of sleep per night, and children get 9-11 hours. Creating a bedtime routine and avoiding screens before bed can help improve sleep quality.

4. Exercise regularly

Regular exercise can help improve focus, reduce stress, and increase energy levels. Exercise releases endorphins, which are mood-boosting chemicals in the brain.

It’s recommended that adults get at least 150 minutes of moderate-intensity exercise per week, and children get at least one hour of physical activity per day.

5. Connect with others

ADHD can be isolating, leading to feelings of loneliness and depression. Connecting with others who understand your struggles can be beneficial.

This means joining support groups, seeking therapy, or finding a mentor who has experience with ADHD. It’s also important to open up to loved ones about your struggles and seek their support.

6. Consider medication

In some cases, medication may be recommended to manage ADHD symptoms. Stimulant medications, such as Ritalin or Adderall, are commonly prescribed. These medications can help improve focus and reduce hyperactivity and impulsivity.

It’s important to consult with a doctor before starting medication and to discuss any potential side effects or concerns.

Final thoughts

Living with ADHD can be challenging, but it’s important to remember that it’s a manageable condition. Incorporating coping tips, such as building structure into your day, creating a distraction-free environment, getting enough sleep, exercising regularly, connecting with others, and considering medication, can help improve quality of life.

Remember to be patient with yourself or your loved one as you navigate this condition. With the right strategies in place, people with ADHD can thrive and succeed.


FAQ 1: What are some common struggles experienced by those with ADHD?

Some common struggles experienced by those with ADHD include difficulty with focus and concentration, impulsivity, forgetfulness, disorganization, time-management issues, and difficulties with prioritizing tasks. These struggles can have a significant impact on various areas of life, including work, relationships, and personal goals.

FAQ 2: What are some coping tips for individuals with ADHD?

There are several coping strategies that individuals with ADHD can implement to help manage their symptoms. This includes setting clear goals and priorities, breaking down daunting tasks into smaller, manageable ones, using tools like timers and reminders, establishing a daily routine, developing good sleep habits, and seeking professional support if needed.

FAQ 3: Can medication help with ADHD struggles?

Medication can be an effective treatment option for individuals with ADHD. It works by helping to regulate levels of certain brain chemicals, which can improve focus, concentration, and impulse control. However, medication is not suitable for everyone with ADHD and should always be discussed with a healthcare professional. Other treatment options, such as therapy and lifestyle changes, can also be helpful in managing ADHD struggles.


1. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders, 5th Edition. Arlington, VA: American Psychiatric Association.

2. Barkley, R. A. (1997). Behavioral inhibition, sustained attention, and executive functions: constructing a unifying theory of ADHD. Psychological Bulletin, 121(1), 65-94.

3. Johnston, C., & Mash, E. J. (2001). Families of children with attention-deficit/hyperactivity disorder: review and recommendations for future research. Clinical Child and Family Psychology Review, 4(3), 183-207.