😬 12 core strategies for ADULT ADHD & Executive Function (tips to live by)

Introduction

This tutorial provides 12 core strategies for adults managing ADHD and executive function challenges, based on insights from Seth Perler. These strategies aim to offer practical advice to enhance productivity and improve daily functioning. Whether you're navigating work, personal projects, or daily tasks, these tips can help you create a more structured and fulfilling life.

Step 1: Understand Your Brain

• Recognize that ADHD affects how your brain processes information.
• Embrace your unique way of thinking and learning; it can be a strength.
• Acknowledge that managing ADHD is a lifelong journey.

Step 2: Build a Support System

• Surround yourself with supportive people who understand ADHD.
• Consider joining support groups or online communities for shared experiences.
• Utilize professional help, such as therapists or coaches specializing in ADHD.

Step 3: Create Structure and Routine

• Develop a daily schedule that includes set times for tasks and breaks.
• Use planners or digital tools to organize your day.
• Stick to your routine as closely as possible to build habits.

Step 4: Break Tasks into Manageable Steps

• Divide larger projects into smaller, more achievable tasks.
• Use checklists to track your progress and celebrate small victories.
• Set clear deadlines for each task to maintain focus.

Step 5: Utilize Visual Aids

• Employ visual reminders such as sticky notes, charts, or color-coded calendars.
• Place visual cues in your environment to prompt memory and action.
• Consider using apps that provide visual task management.

Step 6: Set Up an Organized Workspace

• Declutter your workspace to minimize distractions.
• Designate specific areas for certain tasks to create mental associations.
• Ensure your workspace is comfortable and conducive to focus.

Step 7: Prioritize Tasks Effectively

• Identify which tasks are most important and tackle them first.
• Use prioritization techniques like the Eisenhower Matrix to distinguish between urgent and important tasks.
• Regularly reassess your priorities to stay aligned with your goals.

Step 8: Time Management Techniques

• Implement techniques such as the Pomodoro Technique (25 minutes of focused work followed by a 5-minute break).
• Use timers to keep track of how long you spend on tasks.
• Experiment with different time management strategies to find what works best for you.

Step 9: Practice Self-Compassion

• Be kind to yourself when you struggle; acknowledge that everyone has challenges.
• Avoid negative self-talk and focus on progress, not perfection.
• Celebrate your achievements, no matter how small.

Step 10: Develop Coping Strategies

• Identify specific triggers that hinder your focus or productivity.
• Create a list of coping strategies, such as deep breathing or taking short walks.
• Practice these strategies regularly to build resilience.

Step 11: Seek Continuous Learning

• Stay informed about ADHD and executive function through books, podcasts, and articles.
• Attend workshops or webinars to learn new strategies.
• Stay curious and open to trying new methods that resonate with you.

Step 12: Reflect and Adjust Regularly

• Set aside time each week to review what strategies worked and what didn’t.
• Be flexible and willing to adjust your approaches as needed.
• Keep a journal to track your progress and insights over time.

Conclusion

By applying these 12 strategies, adults with ADHD can create structures that enhance their executive functioning and overall productivity. Start by selecting a few strategies that resonate with you, and gradually incorporate them into your daily life. Remember, improvement takes time and practice, so be patient with yourself as you navigate this journey.