Coping mechanisms for ADHD

The treatment and management of ADHD isn’t reliant on just medical interventions like medications and therapy, but also depends on the patient being able to make accommodations and systems in their daily lives as a way to circumvent the pitfalls of their neurodivergence. This article covers various areas in which coping mechanisms can be implemented in a way that is optimised for how patients with ADHD function and process information.

What is ADHD?

ADHD can be a very debilitating condition, wherein patients struggle to complete basic tasks and maintain obligations. There are three subtypes of ADHD: inattentive, hyperactive-impulsive, and mixed.

Inattentive ADHD is characterised by:

• Being easily distracted
• Being daydreamy
• Being forgetful
• Being disorganised
• Careless mistakes
• Switching or abandoning tasks frequently
• Being unable to listen well or follow instructions

Hyperactive-impulsive ADHD is characterised by:

• Talkativeness
• Restlessness and fidgeting
• Difficulty waiting
• Interrupting conversations
• Risk-seeking behaviour
• Difficulty concentrating

People who have mixed ADHD will exhibit characteristics of both of the other types in combination. The core characteristic across all types of ADHD is executive dysfunction.

What causes ADHD?

There is no definite cause of ADHD. There are theories that it is genetic, and that children will inherit it directly from their parents. Through research into the neurobiology behind ADHD, there are theories about how it affects brain structure, with selected areas in the brain being smaller or bigger in people with ADHD. Other theories say ADHD is linked to an imbalance of the neurotransmitters in the brain, namely a lack of serotonin, which is responsible for mood, appetite, libido, and sleep.

How is ADHD treated?

Treating ADHD in a clinical context typically has two parts: medication and therapy. ADHD cannot be cured, so treatment is management-focused by mitigating the symptoms of dysfunction. Stimulant medication in particular can be effective, though it is not always suitable for all patients or may not be accessible to them. Therapy and counselling can be useful in helping patients reframe their mindset, regain confidence, and introduce them to skills and strategies that can be used to combat symptoms in a way that is personalised for each individual.

Coping mechanisms for ADHD

Considering the huge impact in many different areas of life that ADHD can have, there is a non-exhaustive list of coping mechanisms that patients can explore and adopt to improve their quality of life, their work or school performance, and their social relationships. Patients are encouraged to try different things and modify them to what works for them personally. Here are just a few major ones:

Minimising distractions to optimise concentration

This could take the form of removing gadgets from the vicinity or disconnecting from the internet, adjusting the brightness of lights, removing clutter in the environment, and removing or minimising other distracting stimuli. It will differ for each individual.

Time blocking and schedules

People with ADHD already tend to struggle with timekeeping, so this may seem like a contradiction, but in fact, creating a system of timers, alarms, and designated time slots for tasks and activities can help them keep on track by making time more visible, and therefore harder to overlook. Prioritise important tasks during the most productive periods of the day, but allow for buffering time between tasks so avoid feeling overwhelmed and falling behind schedule.

The Pomodoro Technique

The Pomodoro Technique is an approach to tackling tasks by breaking work into short, manageable 25-minute bursts with 5-minute breaks in between. After four ‘sessions’, there is one longer break of 30 minutes. This helps to prevent burnout and increase productivity.

Body doubling

Body doubling is when tasks are worked on with someone else in the vicinity. This is not to have company for chatting or to help you on your tasks; rather, the person body doubling will be working on their own things. They act as a sort of mirror and add accountability, reminding you to remain on task and not letting you stray too far with other activities. This can be done in person or virtually.

Habit creation

Creating habits helps combat poor organisation by streamlining your routine and allows you to work on autopilot. This includes:

• Having set ‘homes’ for items in specific locations to avoid losing them, creating colour-coded systems for important papers or items
• Creating checklists and written action plans
• Alarms and reminders
• Setting up automatic bill and rent payments
• Putting important things or notes in high-visibility places

Breaking down the big things

Sometimes the grand scheme of things can be very overwhelming to tackle, so breaking down plans, tasks, and projects into much smaller, specific, step-by-step instructions helps people with ADHD remain focused and motivated

Mindfulness

Mindfulness is the practice of paying attention to the present moment without judgement or worrying too much about the past and future. Learning mindfulness is a good way to address distractibility, impulsivity, and emotional dysregulation. It helps an individual with ADHD to slow down and ask the ‘why’ of what they are currently doing or saying, encouraging them to act with more intentionality and precision.

Regular activity and exercise

Exercise and movement is a good way to burn off extra energy whilst also triggering dopamine and norepinephrine in the brain, which will overall benefit focus and mood regulation.

Brain dumps

Having a dedicated form or space in which to capture, record, and organise information or ideas outside of the head. Some people use voice memos, others journals, and others may use the notes app on their phones. Committing to one medium will be helpful for referring to the information at a later date, as it is all in the same place – as long as it is later reviewed and processed so that it does not become jumbled and unintelligible, and then acted upon. This can be chores, grocery lists, project ideas, scheduling appointments, etc.

Finding what works for your ADHD will require trial-and-error, but with support, resources, and education, patients can conquer executive dysfunction and understand how their condition affects them specifically.