My ADHD is So Bad Today: Understanding ADHD and Coping Strategies


Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterised by persistent inattention, hyperactivity and impulsivity that significantly affect daily life. According to the Australian Bureau of Statistics, 1 in 20 Australians has ADHD, making it a prevalent mental health condition. While ADHD may not be curable, its symptoms can be managed with proper care, support and lifestyle changes. In this article, we discuss the challenges of living with ADHD and some practical coping strategies to help alleviate its symptoms.

Understanding ADHD

ADHD is a condition that primarily affects children. However, it can continue into adulthood, and some people may not have been diagnosed until later in life. The exact cause of ADHD is unclear, but researchers believe that it is partly genetic and partly due to environmental factors such as prenatal exposure to alcohol and tobacco or low birth weight.

The symptoms of ADHD can vary in severity depending on the person. The three main types of ADHD are:

  • Primarily Inattentive Presentation: This type is characterised by symptoms of inattention, such as difficulty paying attention, making careless mistakes, forgetting things, and difficulty following instructions or finishing tasks.
  • Primarily Hyperactive-Impulsive Presentation: This type is characterised by symptoms of hyperactivity and impulsivity, such as restlessness, fidgeting, interrupting others, being unable to wait their turn, and talking excessively.
  • Combined Presentation: This type is characterised by symptoms of both inattention and hyperactivity-impulsivity.

ADHD can have a significant impact on an individual’s life, including their education, work, and relationships. Some common challenges experienced by people with ADHD include difficulty concentrating or sitting still, forgetfulness, disorganisation, impulsivity, and emotional dysregulation.

Coping Strategies for Managing ADHD

ADHD can be challenging to manage, but there are many strategies and techniques that can help alleviate its symptoms. Below are some of the most effective strategies for managing ADHD.

1. Medication

Medication is often prescribed to help manage the symptoms of ADHD. Medications such as stimulants and non-stimulants can help improve focus and reduce impulsivity and hyperactivity. It is essential to take medication as prescribed and talk to your doctor if you experience any side effects or concerns.

2. Therapy

Therapy can be effective in helping people with ADHD learn new coping skills and strategies to manage their symptoms. Common types of therapy for ADHD include cognitive-behavioural therapy, life coaching, and parent training.

3. Lifestyle changes

Making lifestyle changes can also help alleviate the symptoms of ADHD. Below are some lifestyle changes that can make a significant difference:

  • Exercise: Regular exercise can help alleviate symptoms of ADHD by reducing hyperactivity and improving focus.
  • Healthy Diet: A healthy diet that includes whole foods, plenty of fruits and vegetables, and adequate protein can help improve focus and energy levels.
  • Meditation and Mindfulness: Practising mindfulness and meditation techniques can help calm the mind, reduce anxiety and improve focus.
  • Structure and routine: Creating a structure and routine can help people with ADHD stay organised and focused.
  • Limiting distractions: Limiting distractions such as TV or social media can help people with ADHD stay focused.

4. Support Groups

Joining a support group can provide a sense of community and reduce the isolation often experienced by people with ADHD. Support groups can provide valuable information, advice, and a safe space to discuss challenges and concerns.

5. Time Management Strategies

Managing time effectively is crucial for people with ADHD. Below are some time management strategies that can help:

  • Breaking down tasks: Breaking down larger tasks into smaller, more manageable chunks can help people with ADHD feel less overwhelmed.
  • Using timers: Setting a timer for a specific period can help people with ADHD stay focused on a task and improve time management skills.
  • Creating a schedule: Creating a schedule and sticking to it can help people with ADHD stay organised and productive.
  • Setting deadlines: Setting deadlines for tasks can help people with ADHD prioritise and stay focused on what needs to be done.


Living with ADHD can be challenging, but with proper care, support, and lifestyle changes, it is possible to manage its symptoms effectively. If you or a loved one has ADHD, it is essential to seek professional help and try different coping strategies to find what works best. Remember that each person’s experience with ADHD is unique, and what works for one person may not work for another. With patience and determination, people with ADHD can live happy, fulfilling lives.


FAQs about “My Adhd Is So Bad Today”

1. What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder, a neurological condition that affects both children and adults. People with ADHD may have difficulty focusing, organizing tasks, and completing them on time. They may also display hyperactive or impulsive behavior, which can negatively impact their relationships and work performance.

2. What are some common symptoms of ADHD?

Common symptoms of ADHD include forgetfulness, distractibility, difficulty with organization, impulsiveness, restlessness, and difficulty completing tasks. These symptoms can also vary in severity from day to day, which may make it challenging for individuals with ADHD to manage their condition effectively.

3. How can I cope with ADHD symptoms when they are particularly bad?

There are several strategies that you can use to cope with ADHD symptoms when they are particularly bad. These include taking breaks, prioritizing tasks, breaking tasks into smaller chunks, and utilizing tools such as checklists, planners, and digital apps to help with organization and time management. It is also essential to remember that self-compassion is key when coping with ADHD, as it is a chronic condition that requires ongoing management and support.


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3. Barkley, R. A. (2006). Attention-deficit/hyperactivity disorder: A handbook for diagnosis and treatment (3rd ed.). New York, NY: Guilford Press.