TIPS ON THE MANAGEMENT OF ADULT ADD - Performance Management
Edward Hallowell, MD and John Ratey, MD have listed 50 tips or practical suggestions for the management of adult ADHD. These are non-medication suggestions. They are divided into four categories: 1)insight and education; 2)performance management; 3)mood management; and 4)interpersonal life.
Performance Management
1. External structure
Structure is the hallmark of the management of ADHD. Use lists, notes to yourself, color-coding, rituals, reminders, files. The PDAs (personal digital assistants) such as the Palm, Handspring Visor, etc. are very helpful organizers.
2. Color-coding.
Many ADHD people are visually oriented and color can help call attention to things, thus making them easier to remember.
3. Use pizzazz.
In keeping with #2, make your environment as peepy as you want without overwhelming you.
4. Set up your environment to reward rather than to deflate.
A deflating environment (remember what it was like in school) will hinder motivation. Try to set things up so you are not constantly reminded of your limitations.
5. Acknowledge and anticipate.
Expect that a certain percentage of your projects undertaken, relationships entered into and obligations incurred with collapse.
6. Embrace challenges
ADHD people thrive on challenges. As long as you are realistic about success (see #5), give it a shot. You’ll get more done.
7. Make deadlines
Think of deadlines as motivators rather than echoes of doom. Make them and stick to them. Use your PDA to remind you of them.
8. Break down large tasks into small ones.
Attach deadlines to the small tasks and then the large ones get done. Large tasks may feel overwhelming. Smaller tasks are more manageable.
9. Prioritize
Put first things first. Procrastination is the enemy of adults with ADHD. Watch out for it and avoid it.
10. Accept fear of things going too well
Accept feeling edgy when things seem too easy. Try not to shake things up just for some stimulation.
11. Notice how and where you work best
Individuals with ADHD often do their best in the oddest situations. Learn what is best for you: working in front of the TV and stereo, in a crowded room, etc.
12. Know that it is okay to do two things at once.
Often, people with ADHD need to be doing several things at once in order to do anything at all.
13. Do what you are good at
Even if it seems easy, try to do the things you are good at and not only what you are bad at.
14. Leave time between engagements to gather your thoughts
Transitions are difficult for people with ADHD so scheduling breaks in between can help make the transition easier.
15. Keep a notepad in your car, by your bed, and in your pocketbook or jacket.
You never know when a good idea will hit you or when you need to remember something.
16. Read with a pen in hand.
Use the pen to jot down "margin" notes but also any other idea that may come to you.
Performance Management
1. External structure
Structure is the hallmark of the management of ADHD. Use lists, notes to yourself, color-coding, rituals, reminders, files. The PDAs (personal digital assistants) such as the Palm, Handspring Visor, etc. are very helpful organizers.
2. Color-coding.
Many ADHD people are visually oriented and color can help call attention to things, thus making them easier to remember.
3. Use pizzazz.
In keeping with #2, make your environment as peepy as you want without overwhelming you.
4. Set up your environment to reward rather than to deflate.
A deflating environment (remember what it was like in school) will hinder motivation. Try to set things up so you are not constantly reminded of your limitations.
5. Acknowledge and anticipate.
Expect that a certain percentage of your projects undertaken, relationships entered into and obligations incurred with collapse.
6. Embrace challenges
ADHD people thrive on challenges. As long as you are realistic about success (see #5), give it a shot. You’ll get more done.
7. Make deadlines
Think of deadlines as motivators rather than echoes of doom. Make them and stick to them. Use your PDA to remind you of them.
8. Break down large tasks into small ones.
Attach deadlines to the small tasks and then the large ones get done. Large tasks may feel overwhelming. Smaller tasks are more manageable.
9. Prioritize
Put first things first. Procrastination is the enemy of adults with ADHD. Watch out for it and avoid it.
10. Accept fear of things going too well
Accept feeling edgy when things seem too easy. Try not to shake things up just for some stimulation.
11. Notice how and where you work best
Individuals with ADHD often do their best in the oddest situations. Learn what is best for you: working in front of the TV and stereo, in a crowded room, etc.
12. Know that it is okay to do two things at once.
Often, people with ADHD need to be doing several things at once in order to do anything at all.
13. Do what you are good at
Even if it seems easy, try to do the things you are good at and not only what you are bad at.
14. Leave time between engagements to gather your thoughts
Transitions are difficult for people with ADHD so scheduling breaks in between can help make the transition easier.
15. Keep a notepad in your car, by your bed, and in your pocketbook or jacket.
You never know when a good idea will hit you or when you need to remember something.
16. Read with a pen in hand.
Use the pen to jot down "margin" notes but also any other idea that may come to you.