Signs and symptoms of adult ADD / ADHD

In adults, attention deficit disorder often looks quite different than it does in childrenand its
symptoms are unique for each individual. The following categories highlight common symptoms
of adult ADD/ADHD. Do your best to identify the areas where you experience difficulty. Once
you pinpoint your most problematic symptoms, you can start to work on strategies for dealing
with them.
Common adult ADD / ADHD symptoms: Trouble concentrating and staying
focused
Adults with ADD/ADHD often have difficulty staying focused and attending to daily, mundane
tasks. For example, you may be easily distracted by irrelevant sights and sounds, quickly bounce
from one activity to another, or become bored quickly. Symptoms in this category are sometimes
overlooked because they are less outwardly disruptive than the ADD/ADHD symptoms of
hyperactivity and impulsivitybut they can be every bit as troublesome. The symptoms of
inattention and concentration difficulties include:
zoning out without realizing it, even in the middle of a conversation.
extreme distractibility; wandering attention makes it hard to stay on track.
difficulty paying attention or focusing, such as when reading or listening to others.
struggling to complete tasks, even ones that seem simple.
tendency to overlook details, leading to errors or incomplete work.
poor listening skills; hard time remembering conversations and following directions.
Common adult ADD / ADHD symptoms: Hyperfocus
While youre probably aware that people with ADD/ADHD have trouble focusing on tasks that
arent interesting to them, you may not know that theres another side: a tendency to become
absorbed in tasks that are stimulating and rewarding. This paradoxical symptom is called
hyperfocus.
Hyperfocus is actually a coping mechanism for distractiona way of tuning out the chaos. It can
be so strong that you become oblivious to everything going on around you. For example, you
may be so engrossed in a book, a TV show, or your computer that you completely lose track of
time and neglect the things youre supposed to be doing. Hyperfocus can be an asset when
channeled into productive activities, but it can also lead to work and relationship problems if left
unchecked.
Common adult ADD / ADHD symptoms: Disorganization and forgetfulness
When you have adult ADD/ADHD, life often seems chaotic and out of control. Staying
organized and on top of things can be extremely challengingas is sorting out what information
is relevant for the task at hand, prioritizing the things you need to do, keeping track of tasks and
responsibilities, and managing your time. Common symptoms of disorganization and
forgetfulness include:
poor organizational skills (home, office, desk, or car is extremely messy and cluttered)
tendency to procrastinate
trouble starting and finishing projects
chronic lateness
frequently forgetting appointments, commitments, and deadlines
constantly losing or misplacing things (keys, wallet, phone, documents, bills)
underestimating the time it will take you to complete tasks
Common adult ADD / ADHD symptoms: Impulsivity
If you suffer from symptoms in this category, you may have trouble inhibiting your behaviors,
comments, and responses. You might act before thinking, or react without considering
consequences. You may find yourself interrupting others, blurting out comments, and rushing
through tasks without reading instructions. If you have impulse problems, being patient is
extremely difficult. For better or for worse, you may go headlong into situations and find yourself
in potentially risky circumstances. You may struggle with controlling impulses if you:
frequently interrupt others or talk over them
have poor self-control
blurt out thoughts that are rude or inappropriate without thinking
have addictive tendencies
act recklessly or spontaneously without regard for consequences
have trouble behaving in socially appropriate ways (such as sitting still during a long
meeting)
Common adult ADD / ADHD symptoms: Emotional difficulties
Many adults with ADD/ADHD have a hard time managing their feelings, especially when it
comes to emotions like anger or frustration. Common emotional symptoms of adult ADD/ADHD
include:
sense of underachievement
doesnt deal well with frustration
easily flustered and stressed out
irritability or mood swings
trouble staying motivated
hypersensitivity to criticism
short, often explosive, temper
low self-esteem and sense of insecurity


Common adult ADD / ADHD symptoms: Hyperactivity or restlessness
Hyperactivity in adults with ADD/ADHD can look the same as it does in kids. You may be
highly energetic and perpetually on the go as if driven by a motor. For many people with
ADD/ADHD, however, the symptoms of hyperactivity become more subtle and internal as they
grow older. Common symptoms of hyperactivity in adults include:
feelings of inner restlessness, agitation
tendency to take risks
getting bored easily
racing thoughts
trouble sitting still; constant fidgeting
craving for excitement
talking excessively
doing a million things at once
You dont have to be hyperactive to have ADD / ADHD
Adults with ADD/ADHD are much less likely to be hyperactive than their younger counterparts.
Only a small slice of adults with ADD/ADHD, in fact, suffer from prominent symptoms of
hyperactivity. Remember that names can be deceiving and you may very well have ADD/ADHD
if you have one or more of the symptoms aboveeven if you lack hyperactivity.
Effects of adult ADD / ADHD
If you are just discovering you have adult ADD/ADHD, chances are youve suffered over the
years for the unrecognized problem. People may have labeled you lazy or stupid because of
your forgetfulness or difficulty completing tasks, and you may have begun to think of yourself in
these negative terms as well.
Untreated ADD/ADHD has wide-reaching effects
ADD/ADHD that is undiagnosed and untreated can cause problems in virtually every area of
your life.
Physical and mental health problems. The symptoms of ADD/ADHD can contribute to
a variety of health problems, including compulsive eating, substance abuse, anxiety,
chronic stress and tension, and low self-esteem. You may also run into trouble due to
neglecting important check-ups, skipping doctor appointments, ignoring medical
instructions, and forgetting to take vital medications.
Work and financial difficulties. Adults with ADD/ADHD often experience career
difficulties and feel a strong sense of underachievement. You may have trouble keeping a
job, following corporate rules, meeting deadlines, and sticking to a 9-to-5 routine.
Managing finances may also be a problem: you may struggle with unpaid bills, lost
paperwork, late fees, or debt due to impulsive spending.
Relationship problems. The symptoms of ADD/ADHD can put a strain on your work,
love, and family relationships. You may be fed up with constant nagging from loved ones
to tidy up, listen more closely, or get organized. Those close to you, on the other hand,
may feel hurt and resentful over your perceived irresponsibility or insensitivity.
The wide-reaching effects of ADD/ADHD can lead to embarrassment, frustration, hopelessness,
disappointment, and loss of confidence. You may feel like youll never be able to get your life
under control. Thats why a diagnosis of adult ADD/ADHD can be an enormous source of relief
and hope. It helps you understand what youre up against for the first time and realize that youre
not to blame. The difficulties youve had are symptoms of attention deficit disordernot the
result of personal weakness or a character flaw.
Adult ADD/ADHD doesnt have to hold you back
When you have ADD/ADHD, its easy to end up thinking that theres something wrong with you.
But its okay to be different. ADD/ADHD isnt an indicator of intelligence or capability. Certain
things may be more difficult for you, but that doesnt mean you cant find your niche and achieve
success. The key is to find out what your strengths are and capitalize on them.
It can be helpful to think about attention deficit disorder as a collection of traits that are both
positive and negativejust like any other set of qualities you might possess. Along with the
impulsivity and disorganization of ADD/ADHD, for example, often come incredible creativity,
passion, energy, out-of-the-box thinking, and a constant flow of original ideas. Figure out what
youre good at and set up your environment to support those strengths.
Self-help for adult ADD / ADHD
Learn to recognize & reduce hidden stress
Armed with an understanding of ADD/ADHDs challenges and the help of structured strategies,
you can make real changes in your life. Many adults with attention deficit disorder have found
meaningful ways to manage their symptoms, take advantage of their gifts, and lead productive
and satisfying lives. You dont necessarily need outside interventionat least not right away.
There is a lot you can do to help yourself and get your symptoms under control.
Exercise and eat right. Exercise vigorously and regularlyit helps work off excess
energy and aggression in a positive way and soothes and calms the body. Eat a wide
variety of healthy foods and limit sugary foods in order to even out mood swings.
Get plenty of sleep. When youre tired, its even more difficult to focus, manage stress,
stay productive, and keep on top of your responsibilities. Support yourself by getting
between 7-8 hours of sleep every night.
Practice better time management. Set deadlines for everything, even for seemingly
small tasks. Use timers and alarms to stay on track. Take breaks at regular intervals.
Avoid piles of paperwork or procrastination by dealing with each item as it comes in.
Prioritize time-sensitive tasks and write down every assignment, message, or important
thought.
Work on your relationships. Schedule activities with friends and keep your
engagements. Be vigilant in conversation: listen when others are speaking and try not to
speak too quickly yourself. Cultivate relationships with people who are sympathetic and
understanding of your struggles with ADD/ADHD.
Create a supportive work environment. Make frequent use of lists, color-coding,
reminders, notes-to-self, rituals, and files. If possible, choose work that motivates and
interests you. Notice how and when you work best and apply these conditions to your
working environment as best you can. It can help to team up with less creative, more
organized peoplea partnership that can be mutually beneficial.
When to seek outside help for adult ADD / ADHD
If the symptoms of ADD/ADHD are still getting in the way of your life, despite self-help efforts
to manage them, it may be time to seek outside support. Adults with ADD/ADHD can benefit
from a number of treatments, including behavioral coaching, individual therapy, self-help groups,
vocational counseling, educational assistance, and medication.
Treatment for adults with attention deficit disorder, like treatment for kids, should involve a team
of professionals, along with the persons family members and spouse.
Professionals trained in ADD/ADHD can help you:
control impulsive behaviors
manage your time and money
get and stay organized
boost productivity at home and work
manage stress and anger
communicate more clearly

Resources & References
Symptoms and effects of ADD/ADHD in adults
Not Just a Childhood Disorder Learn the symptoms of adult ADD/ADHD, how its different
from childhood attention deficit disorder, and how its diagnosed and treated. (NetDoctor)
Top 10 Questions about ADD/ADHD Ten questions and answers about attention deficit
disorder from an expert in the field. (Dr. Hallowell)
What is it Like to Have ADD? Describes the symptoms and effects of attention deficit disorder
in adults. (Attention Deficit Disorder Association)
Social Skills in Adults with ADD/ADHD Identifies some of the social challenges associated
with ADD/ADHD and concrete tips on implementing change. (National Resource Center on
ADD/ADHD)
Diagnosis and treatment of adult ADD/ADHD
Diagnosis of ADD/ADHD in Adults Learn about diagnostic criteria for attention deficit
disorder, adult symptoms, and what to expect in an evaluation. (National Resource Center on
ADD/ADHD)
CHADD Professional Directory Once you accept the CHADD agreement, choose a type of
professional from the dropdown menu beginning with Any Category. (Children and Adults with
Attention-Deficit/Hyperactivity Disorder)
Attention Deficit Disorder Resources A directory of providers for professional help with ADD /
ADHD. Broaden your search if you dont get enough providers in your initial search. (Attention
Deficit Disorder Resources)
Find Local CHADD Chapters Searchable directory of support groups that focus on both
children and adults with ADD/ADHD. (Children and Adults with Attention Deficit Hyperactivity
Disorder)
ADD / ADHD coaches
Coaching and ADHD in Adults This article, reprinted from the National Resource Center on
AD/HD, defines ADD / ADHD coaching and discusses how coaches are trained and how to
select an ADD / ADHD coach. (ADDResources)
Therapy and ADD Coaching: Similarities, Differences, and Collaboration Clear, detailed
discussion of how coaching and psychotherapy work for people with ADD / ADHD. (Nancy
Ratey)
Not just a childhood disorder
Experts used to believe children would grow out of ADHD by the time they were adults. In
recent years, it's been recognised that ADHD can continue on into adulthood.
This relatively recent acceptance of adult ADHD means that many adults remain undiagnosed
and aren't aware their symptoms and behaviours are actually part of an identifiable condition.
How is it different to childhood ADHD?
Unlike other mental disorders such as depression, ADHD does not start in adulthood.
Adult ADHD is a continuation of ADHD from childhood. The main difference is in the type of
difficulties and symptoms experienced.
Adults are less likely to have intense hyperactivity.
Rather than problems at school, it's work lives and relationships that prove troublesome.
Instead of hyperactivity, you're more likely to feel restless, fidget a lot, have difficulty relaxing
and feel on edge a lot of the time.
A typical ADHD adult may have gone through life being constantly misunderstood:
your behaviour and actions may have caused difficulties with teachers, friends and work
colleagues.
you may have been called clumsy, hyper, rude, abrupt, lazy, insensitive and irresponsible.
You're likely to have frequently changed jobs and preferred work where there's plenty of action,
rather than sitting at a desk all day.
It's possible that you'll have had a number of occasions where you've acted impulsively,
surprising others with your sudden actions. You may have experienced difficulties with
relationships, partners and marriage.
Smoking, drinking alcohol and, in some cases, drug taking are also more common among ADHD
adults.
What are the symptoms of adult ADHD?
Like childhood ADHD, adults share the symptoms of inattention, impulsiveness and
hyperactivity. For some adults, the hyperactivity part of things calms down and is more
controllable as they get older.
Research has shown that the experience of ADHD varies with age and symptoms can be quite
different for people as the years go by.
Adults can experience ADHD in different ways, but some of the common symptoms include:
concentration problems
forgetfulness and poor short-term memory
lack of organisation
problems with creating and maintaining routines
lack of self-discipline
impulsive behaviour
depression
low self-esteem
restless mind
restlessness
poor time management
impatience and frustration
poor social skills and making inappropriate remarks
feelings of underachievement.
Who is affected by adult ADHD?
Research suggests up to 60 per cent of child sufferers retain their symptoms into adulthood.
Between 2 and 4 per cent of adults in the UK may have ADHD - the majority of who have not
been diagnosed.
Diagnosis difficulties with adult ADHD
As an adult, getting a diagnosis of ADHD is not straightforward.
ADHD adults will have experienced their symptoms for most of their life and, despite frustration,
are likely to have reluctantly accepted them as part of their unique make-up. Some will have
learnt to develop their own coping strategies and may remain unaware they have a recognisable
condition.
In most instances it's friends, family or work colleagues who instigate a visit to a doctor.
Sometimes it's as a result of stumbling across information about ADHD and finding a familiar
description of yourself. Either way, seeing a GP is the first port of call, and may be followed up
by appointments with a psychiatrist or other specialist.
How is a diagnosis made?
To meet existing diagnostic criteria, your symptoms need to have been present since before the
age of seven. Obviously, this is more difficult to establish in adults, especially if parents aren't
available to recall childhood behaviour.
To evaluate an adult who may be suffering from ADHD, doctors look at a range of factors,
including:
scores on psychological tests
social and emotional functioning
details of leisure activities
employment history
ability to handle personal finances
driving records
details of past or current criminal behaviour
whether illicit substances have been used.
Term watch
Co-morbidity
The term co-morbidity refers to a condition that exists alongside another.
For example, depression can exist with ADHD.
Self-reporting of symptoms is also looked at and, where possible, information from friends,
family or work colleagues is gathered.
Other conditions such as anxiety and depression are also more likely to exist alongside ADHD in
adults, which can complicate the diagnosis.
What treatment is available?
Although there's no complete cure for ADHD, a number of treatments can significantly help with
the management and control of symptoms.
The most appropriate treatment regime varies according to individual needs and your own set of
symptoms. The best treatment will accommodate all your areas of need.
Treatment focuses on helping behaviour, emotional problems and social difficulties caused by
ADHD. The main treatments for adult ADHD are:
behavioural therapy
psychotherapy
medication.
Behavioural therapy
Behavioural therapy helps you learn about your disorder and ways to manage it effectively. For
example, you may:
manage and maintain daily schedules better through making lists
cope with large projects at work by breaking them down into smaller chunks.
Psychotherapy
Psychotherapy helps treat the emotional disturbances of people with ADHD. Sessions can take
place:
on a one-to-one basis with a professional
in a group
in conjunction with a partner if relationship difficulties are the main problem.
Psychotherapy can help remove or modify troublesome emotional symptoms and help you cope
with the daily challenges of living with ADHD.
Medication
Medication is usually used alongside other therapies. The most common medication for adults is
stimulants, but some people benefit from taking tricyclic antidepressants - particularly if they
have co-existing symptoms such as anxiety and mood swings.


Read more: http://www.netdoctor.co.uk/adhd/notjustachildhooddisorder.htm#ixzz2Y3y33niR
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Managing adult ADD / ADHD
Getting organized
Managing your time
Managing money & bills
Staying focused at work
Managing stress
Adult ADD / ADHD Self-Help
Tips for Managing Symptoms & Getting Focused


If you have ADD/ADHD, everything from paying the bills on time to keeping up with work,
family, and social demands can seem overwhelming. But its possible to get focused and turn
chaos into calm. By taking advantage of self-help techniques, you can become more productive,
organized, and in control of your lifeand improve your sense of self-worth.
In This Article:
Managing adult ADD / ADHD
Getting organized
Managing your time
Managing money & bills
Staying focused at work
Managing stress

Managing adult ADD / ADHD: What you need to know
Adult ADD/ADHD can present challenges across all areas of life, from getting organized at home
to reaching your potential at work. It can be tough on your health and both your personal and on-
the-job relationships. Your symptoms may lead to extreme procrastination, trouble making
deadlines, and impulsive behavior. In addition, you may feel that friends and family dont
understand what youre up against.
Fortunately, there are skills you can learn to help get your symptoms of ADD/ADHD under
control. You can improve your daily habits, learn to recognize and use your strengths, and
develop techniques that help you work more efficiently, increase organization, and interact better
with others. Change wont happen overnight, though. These ADD/ADHD self-help strategies
require practice, patience, and, perhaps most importantly, a positive attitude.
Adult ADD / ADHD self-help myths
You may be holding onto misconceptions about how much you can help yourself with adult
ADD/ADHD.
MYTH: Medication is the only way to solve my ADD/ADHD.
FACT: While medication can help some people manage the symptoms ADD/ADHD, it is not a
cure, nor the only solution. If used at all, it should be taken alongside other treatments or self-
help strategies.
MYTH: Having ADD/ADHD means Im lazy or unintelligent, so I wont be able to help
myself.
FACT: The effects of ADD/ADHD may have led to you and others labeling you this way, but the
truth is that you are not unmotivated or unintelligentyou have a disorder that gets in the way
of certain normal functions. In fact, adults with ADD/ADHD often have to find very smart ways to
compensate for their disorder.
MYTH: A health professional can solve all my ADD/ADHD problems.
FACT: Health professionals can help you manage symptoms of ADD/ADHD, but they can only do
so much. Youre the one living with the problems, so youre the one who can make the most
difference in overcoming them.
MYTH: ADD/ADHD is a life sentenceIll always suffer from its symptoms.
FACT: While it is true that there is no cure for ADD/ADHD, there is a lot you can do to reduce the
problems it causes. Once you become accustomed to using strategies to help yourself, you may
find that managing your symptoms becomes second nature.
Adult ADD/ADHD self-help: Tips for getting organized and
controlling clutter
The hallmark traits of ADD/ADHDinattention and distractibilitymake organization perhaps
the biggest challenge adults with the disorder face. If you have adult ADD/ADHD, the prospect
of getting organized, whether it be at work or home, may leave you feeling overwhelmed.
However, you can learn to break tasks down into smaller steps and follow a systematic approach
to organization. By implementing various structures and routines, and taking advantage of tools
such as daily planners and reminders, you can maintain organization and control clutter.
Develop structure and neat habitsand keep them up
To organize a room, home, or office, categorize your objects, deciding which are necessary and
which can be stored or discarded. To organize yourself, get in the habit of taking notes and
writing lists. Maintain your newly organized structure with regular, daily routines.
Create space. Ask yourself what you need on a daily basis, and find storage bins or closets for
things you dont. Designate specific areas for things like keys, bills, and other items that can be
easily misplaced. Throw away things you dont need.
Use a calendar app or day planner. Effective use of a day planner or a calendar on your
smartphone or computer can help you remember appointments and deadlines. With electronic
calendars, you can also set up automatic reminders so scheduled events dont slip your mind.
Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects,
deadlines, and appointments. If you decide to use a daily planner, keep all lists and notes inside
it. You also have many options for use on your smartphone or computer. Search for to do apps
or task managers.
Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers,
cleaning up messes, or returning phone calls immediately, not sometime in the future. If a task
can be done in two minutes or less, do it on the spot, rather than putting it off for later.
Tame your ADD/ADHD paper trail
If you have adult ADD / ADHD, a major part of your disorganization might be with paperwork
in endless piles or strewn across your kitchen, desk, or office. Take an afternoon to set up a
paperwork system that works for you.
Set up a filing system. Use dividers or separate file folders for different types of documents
(such as medical records, receipts, and income statements). Label and color-code your files so
that you can find what you need quickly.
Deal with mail on a daily basis. Set aside a few minutes each day to deal with the mail,
preferably as soon as you bring it inside. It helps to have a designated spot where you can sort
the mail and either trash it, file it, or act on it.
Go paperless. Minimize the amount of paper you have to deal with. Request electronic
statements and bills instead of paper copies. You can also reduce junk mail by opting out of the
Direct Marketing Association's (DMA) Mail Preference Service.
Adult ADD / ADHD self-help: Managing your time and
staying on schedule
Trouble with time management is a common effect of adult ADD/ADHD. You may frequently
lose track of time, miss deadlines, procrastinate, underestimate how much time you need for
tasks, or find yourself doing things in the wrong order. Many adults with ADD/ADHD spend so
much time on one taskknown as hyperfocusingthat nothing else gets done. These
difficulties can leave you feeling frustrated and inept, and make others impatient, but there are
solutions to help you better manage your time.
Time management tips for adult ADD/ADHD
Adults with attention deficit disorder often have a different perception of how time passes. To
align your sense of time with everyone else, use the oldest trick in the book: a clock.
Become a clock-watcher. Use a wristwatch or highly visible wall or desk clock to help you keep
track of time. When you start a task, make a note of the time by saying it out loud or writing it
down.
Use timers. Allot yourself limited amounts of time for each task and use a timer or alarm to alert
you when your time is up. For longer tasks, consider setting an alarm to go off at regular
intervals to keep you productive and aware of how much time is going by.
Give yourself more time than you think you need. Adults with ADD/ADHD are notoriously bad
at estimating how long it will take to do something. For every thirty minutes of time you think it
will take you to get someplace or complete a task, give yourself a cushion by adding ten minutes.
Plan to be early and set up reminders. Write down appointments for fifteen minutes earlier
than they really are. Set up reminders to ensure you leave on time and make sure you have
everything you need ahead of time so youre not frantically looking for your keys or phone when
its time to go.
Prioritization tips for adult ADD/ADHD
Because adults with ADD/ADHD often struggle with impulse control and jump from one subject
to another, completing tasks can be difficult and large projects can seem overwhelming. To
overcome this:
Decide whats first. Ask yourself what is the most important task you need to accomplish, and
then order your other tasks after that one.
Take things one at a time. Break down large projects or tasks into smaller, manageable steps.
Stay on task. Avoid getting sidetracked by sticking to your schedule, using a timer to enforce it if
necessary
Learn to say no
Impulsiveness can lead adults with ADD/ADHD to agree to too many projects at work or make
too many social engagements. But a jam-packed schedule can leave you feeling overwhelmed,
overtired, and affect the quality of your work. Turning things down may improve your ability to
accomplish tasks, keep social dates, and live a healthier lifestyle. Check your schedule first
before committing to something new.
Adult ADD / ADHD self-help: Managing money and staying
on top of bills
Money management requires budgeting, planning, and organization, so for many adults with
ADD/ADHD, it can be a true challenge. Many common systems of money management dont
tend to work for adults with ADD/ADHD because they require too much time, too much paper,
and too much attention to detail. But if you create your own system that is both simple and
consistent, you can get on top of your finances and put a stop to overspending, overdue bills, and
penalties for missed deadlines.
Get in the drivers seat to control your budget
An honest assessment of your financial situation is the first step to getting budgeting under
control. Start by keeping track of every expense, no matter how small, for a month (yes, thirty
days). This will allow you to effectively analyze where your money is going. You may be
surprised how much youre spending on unnecessary items and impulse purchases. You can then
use this snapshot of your spending habits to create a monthly budget based on your income and
needs.
Figure out what you can do to avoid straying from your budget. For example, if youre spending
too much at restaurants, you can make an eating-in plan and factor in time for grocery shopping
and meal preparation.
Set up a simple money management and bill paying system
Establish an easy, organized system that helps you save documents, receipts, and stay on top of
bills. For an adult with ADD/ADHD, the opportunity to do banking on the computer can be the
gift that keeps on giving. Organizing money online means less paperwork, no messy handwriting,
and no misplaced slips.
Switch to online banking. Signing up for online banking can turn the hit-or-miss process of
balancing your budget into a thing of the past. Your online account will list all deposits and
payments, tracking your balance automatically, to the penny, every day. You can also set up
automatic payments for your regular monthly bills and log on as needed to pay irregular and
occasional ones. The best part: no misplaced envelopes or late fees.
Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the
process of bill paying easier with electronic reminders. You may be able to set up text or email
reminders through online banking or you can schedule them in your calendar app.
Take advantage of technology. Free services such as Mint and Manilla can help you keep track
of your finances and accounts. Both services take some time to set up, but once youve linked
your accounts they automatically update. Manilla consolidates your statements and bills from all
of your accounts into one place. Mint tracks all of your bank account and credit card
transactions, and also offers budgeting and other financial analysis tools. Both tools can make
your financial life easier.
Put a stop to impulse shopping.
Impulsivity from ADD/ADHD and shopping can be a very dangerous combination. It can put you
in debt and make you feel guilty and ashamed. You can prevent impulsive buys with a few
strategic tactics.
Shop with cash onlyleave your checkbook and credit cards at home.
Cut up all but one credit card. When you shop, make a list of what you need and stick to it.
Use a calculator to keep a running total when shopping (hint: theres one on your cell phone).
Stay away from places where youre likely to spend too much money.
Throw away catalogs as they arrive.
Adult ADD / ADHD self-help: Tips for staying focused and
productive at work
ADD/ADHD can create special challenges at work. The
things you may find toughestorganization, completion of tasks, sitting still, listening quietly
are the very things youre often asked to do all day long.
Juggling ADD/ADHD and a challenging job is no easy task, but by tailoring your workplace
environment you can take advantage of your strong points while minimizing the negative impact
of your ADD/ADHD symptoms.
Get organized at work
Organize your office, cubicle, or desk one manageable step at a time. Then use the following
strategies to stay tidy and organized:
Set aside daily time for organization. Set aside 5 to 10 minutes a day to clear your desk and
organize your paperwork. Experiment with storing things inside your desk or in bins so that they
dont clutter your workspace as unnecessary distractions.
Use colors and lists. Color-coding can be very useful to people with ADD/ADHD. Manage
forgetfulness by writing everything down.
Prioritize. More important tasks should be done first. Set deadlines for everything, even if they
are self-imposed.
End distractions
Let your workmates know you need to concentrate, and try the following techniques to minimize
distractions:
Where you work matters. If you dont have your own office, you may be able to take your work
to an empty office or conference room. If you are in a lecture hall or conference, try sitting close
to the speaker and away from people who chat mid-meeting.
Minimize external commotion. Face your desk towards a wall and keep your workplace free of
clutter. To discourage interruptions, you could even hang a "Do Not Disturb" sign. If possible, let
voicemail pick up your phone calls and return them later. If noise distracts you, consider noise-
canceling headphones or a sound machine
Save big ideas for later. All those great concepts that keep popping into your head? Jot them
down on paper for later consideration.
Stretch your attention span
As an adult with ADD/ADHD, you are capable of focusingit's just that you may have a hard
time keeping that focus, especially when the activity isn't one that you find particularly engaging.
Boring meetings or lectures are hard on anyone, but for adults with ADD/ADHD they can be a
special challenge. Similarly, following multiple directions can also be difficult for those with
ADD/ADHD. Use these tips to improve your focus and ability to follow instructions:
Get it in writing. If you're attending a meeting, lecture, workshop, or another gathering that
requires close attention, ask for an advance copy of the relevant materialssuch as a meeting
agenda or lecture outline. At the meeting, use the written notes to guide your active listening
and note taking. Writing as you listen will help you stay focused on the speakers words.
Echo directions. After someone gives verbal instructions, say them aloud to be sure you got it
right.
Move around. To prevent restlessness and fidgeting, go ahead and move aroundat the
appropriate times in the right places. As long as you are not disturbing others, taking a walk or
even jumping up and down during a meeting break, for example, can help you pay attention
later on.
Adult ADD/ADHD self-help: Tips for managing stress and
boosting mood
Due to the impulsivity and disorganization that often accompany ADD/ADHD, you may struggle
with erratic sleep, unhealthy eating, or the effects of too little exerciseall issues that can lead to
extra stress, bad moods, and feeling out of control of your emotions. The best way to stop this
cycle is to take charge of your lifestyle habits and create healthy new routines.
Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, avoid mood
swings, and in many cases fight the symptoms of anxiety and depression. Healthier habits can
also reduce ADD/ADHD symptoms like inattention, hyperactivity, and distractibility, while
regular routines can help your life feel more manageable.
Exercise and spend time outdoors for adult ADD/ADHD
Working out is perhaps the most positive and efficient way to reduce hyperactivity and
inattention from ADD/ADHD. Exercise can relieve stress, boost your mood, and calm your mind,
helping work off the excess energy and aggression that can get in the way of relationships and
feeling stable.
Exercise on a daily basis.
Choose something vigorous and fun that you can stick with, like a team sport or working out with
a friend.
Increase stress relief by exercising outdoorspeople with ADD/ADHD often benefit from
sunshine and green surroundings.
As well as relieving stress, relaxation exercise, such as meditation, yoga, or tai chi, can teach you
to better control your attention and impulses.
Get plenty of sleep for adult ADD/ADHD
Sleep deprivation can increase symptoms of adult ADD/ADHD, reducing your ability to cope
with stress and maintain focus during the day. Simple changes to daytime habits go a long way
toward ensuring solid nightly sleep:
Avoid caffeine late in the day.
Exercise vigorously and regularly, but not within an hour of bedtime.
Create a predictable and quiet bedtime routine.
Take a hot shower or bath just before bed.
Stick to a regular sleep-wake schedule, even on weekends.
Eat right for adult ADD/ADHD
Eating healthfully can reduce distractibility, hyperactivity, and decrease stress levels
dramatically.
Eat small meals throughout day.
Avoid sugar as much as possible.
Eat fewer carbohydrates, while increasing your protein intake.
Emotional Self-Help Toolkit
Bring Your Life Into Balance
A Self-Guided Program to Help You Relieve Stress and Take
Control of Your Life
Stress or mood swings rock everyone's balance from time to time. However, when too much
stress, anxiety, depression, or worry interferes with your health, career or personal relationships,
its time to make a change. No matter how difficult things seem, by learning how to harness
overwhelming stress and manage your emotions, you can become healthier and happier, and have
a more positive effect on those around you.

Off the emotional rollercoaster: Becoming a healthier,
happier you
Daily life can seem like a never-ending ride, leaving you feeling frustrated, anxious, depressed,
and unfulfilled. But it doesnt have to be this way; you can get off the emotional rollercoaster.
You can bring your life into balance by learning more about:
Stress and how to avoid becoming overwhelmed.
Why your emotions matter to you and to others.
What you can do to harness the energy of your emotions and make them work for you.
How you can become calm, energized, focused and more aware of yourself and others.
Like anything worthwhile, achieving the balance emotional awareness delivers will take practice.
But no matter how long youve felt stressed, overwhelmed, or out-of-sync with yourself, other
people, or your life, today you can take the first step to getting off the emotional rollercoaster.
Could this program benefit YOU? Take this quiz and find out!
Do you feel overwhelmed by responsibilities and stressed -out too much of the time?
Do you feel misunderstood in your relationships? Do you have a hard time connecting with
others?
Do you feel overwhelmed by your responsibilities as a parent? Are you having a hard time
connecting emotionally with your infant or child?
Do you struggle with chronic depression, anxiety, worry, or negativity?
Are you having trouble getting ahead in your career, despite your job talents? Have you received
complaints about the way you interact with customers or co-workers?
Do your loved ones complain about your mood swings, temper, irrational fears, or your
emotional distance?
Do you find yourself getting annoyed or upset at little things that dont seem to bother other
people? Do you have a hard time rolling with the punches?
Do you often say or do things you know you shouldnt, only to regret it later? Do you feel
trapped in a negative cycle, repeating the same mistakes over and over again?
If you answered yes to any of these questions, this emotional skills program may help you
break free and bring your life into balance.
Beyond traditional self-help
Traditional self-help that relies on using plans, strategies, or other reasoning processes doesn't
work when we are overwhelmed by stress. As soon as your nervous system becomes overly
stressedin the middle of a heated argument with your boss or your spouse, for example
youre left with only three choices: fight, flight, or freeze. Those responses may be appropriate
when faced with a predator in the wild, but theyre not going to help you in a meeting at work or
when youre stuck in traffic or trying to deal with a toddlers tantrums. In order to remain calm,
energized, and focused in the face of these and other daily challenges, you have to prevent your
nervous system from becoming overwhelmed. Thats where this toolkit comes in.
Bring Your Life Into Balance goes beyond coping and traditional self-help by repairing your
nervous system's ability to remain in balance. It will help you become emotionally aware in your
daily life, even in situations when youd normally feel stressed or overwhelmed. It's designed to
actually change your brain and provide you with an internal, decision-making compass that you
can rely oneven when you can't think clearly.
This toolkit teaches you these skills in five straightforward parts that you can follow at your own
pace.
Program Guide
Part 1: Getting started
1a. Print: Roadmap / Checklist (Optional)
1b. Watch the video: Emotions Matter! (4:03)
1c. Watch the video: Roadblocks to Awareness (2:54)
Part 2: Learn quick stress relief (1st core skill)
2a. Watch the video: Quick Stress Relief (4:11)
2b. Read: Quick Stress Relief: Fast and Effective Ways to Rapidly Reduce Stress
2c. Read: Be a Stress Busting Detective
Part 3: Learn why emotional awareness matters (2nd core skill)
3a. Watch the video: Developing Emotional Awareness (2:50)
3b. Read: Developing Emotional Awareness: Recognizing and Harnessing the Power of Your
Emotions
3c. Watch the video: Harness Your Emotions (3:31)
Part 4: Practice the Ride the Wild Horse audio meditation
4a. Read: How to Ride the Wild Horse: Guidelines for Learning and Practicing the Meditation
4b. Listen and Practice: Ride the Wild Horse Beginning and Advanced Meditations
4c. Read the Transcript (Optional): Meditation Script
Part 5: Integrate the program into your life
5a. Talk to a good listener. Talk to an interested, nonjudgmental listener about your
experiences with the Ride the Wild Horse meditation. Try to do this within 36 hours if
possible.
5b. Continue to practice the meditation until youre able to stay connected to your
physical and emotional feelings, and are secure in your ability to remain calm and
focused under stress.
5c. Watch the video: Unexpected Rewards (4:30)
5d. Watch the video: Its Up To You (3:50)

http://books.google.ro/books?id=lLHWuSekLwUC&pg=PP3&lpg=PP3&dq=dr.+thomas+e.+brown+attenti
on+deficit+disorder+the+unfocused+mind+in+children+and+adults&source=bl&ots=7jexrBzjrA&sig=6fZb
jp--9pVRS6SIH68PXIjQ168&hl=en&sa=X&ei=BSXVUe_fFsbcsgbso4CgDg&ved=0CHcQ6AEwCA#

Thomas E. Brown - ADD: The Unfocused Mind in Children and Adulds