Attention deficit hyperactivity disorder (ADHD) is a common and misunderstood condition that can impact adults in various settings, including school, work, and home. It's estimated that about 8% of adults over 18 years old have ADHD, which means this mental health issue affects about 16 million people in the United States alone. If you're an adult with ADHD, you may have experienced challenges in your day-to-day life and wondering how to find strategies that support who you are and how you move through this world.

Navigating School Spaces

It may feel daunting if you're an adult with ADHD and formally enrolled in higher education or just continuing your learning with online programs. Given your learning styles, you may have experienced challenges with organization, time management, and staying focused in class. It's important to remember that you are not alone and that resources are available to support you. Here are a few tips for succeeding in academic environments as someone with ADHD:

• Understand your learning style: Take this quiz to know your learning style and start building an environment that compliments you. Once you have more self-awareness of how you learn best, you can actively seek and gain meaningful tools and study habits.
• Find a supportive tutor or mentor: It can be helpful to have someone you can turn to for guidance and support as you navigate your academic program.
• Organize your materials: Keep your notes, textbooks, and other materials organized and in a designated place to reduce frustration and help you stay focused.
• Disability services office: Many colleges and universities have a disability services office that can help you with accommodations such as extra time on exams or assistive technology.

Navigating Work Spaces

ADHD can also impact your performance and success in the workplace. Here are a few strategies for managing ADHD in the workplace:

• Consider your strengths and interests: Identify what you're passionate about and align it with what you're good at. This can help you find work that is personally meaningful and engaging, which can improve motivation and satisfaction.
• Surround yourself with the right people: It can be helpful to have a supervisor or colleague who understands your needs and is willing to work with you to find strategies to manage your ADHD.
• Break tasks into smaller chunks: If you're feeling overwhelmed, try breaking larger tasks into smaller, more manageable parts. This can help you make progress and stay on track. Here's a timer that I have purchased to help me visualize my time and stay away from distractions like my phone.
• Use assistive technology: Many tools and apps available can help with organization and time management.
• Habitica is a tool that I am currently using to gamify my to-do list and create daily habits.

Navigating Home Spaces

Managing tasks and relationships at home can be challenging for adults with ADHD. Here are a few tips for organizing your home life:

• Use a planner or to-do list: Having a clear plan and list of tasks can help you stay on track and avoid feeling overwhelmed. Consider conducting daily, monthly, and quarterly checkpoints to help with near- and long-term planning.
• Clever Fox Planner
• Legend Planner
• Purpose Planner
• Set boundaries with distractions: It can be helpful to designate specific times or areas of your home as "no-tech" zones to reduce distractions.
• Seek support from loved ones: Be mindful of when you're getting overwhelmed. Ask for help from your loved ones or delegate tasks when it comes to chores at home. It takes a team effort to manage ADHD and maintain a healthy home environment.
• Practice active listening: Make an effort to fully listen and engage with your loved ones when they are speaking to you. Communicate your needs and expectations clearly and be open to feedback.
• Check out this book. Not only is it very informative in gaining insight on how to actively listen and empathize, it also provides examples and quizzes to help better understand and practice active listening.
• Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships (Nonviolent Communication Guides) by Marshall B. Rosenberg PhD 

Navigating school, work, and home with adult ADHD can be a challenge, but there are strategies and resources available to help you succeed. We hope that with these tips, you have found some solutions to cope with your ADHD symptoms. Remember that having ADHD is sometimes like having a superpower because it allows you to see and navigate the world in a totally different way! Use the tips shared here, and remember it's important not to let ADHD define your life. You can do anything!