Al Soor Specialist Clinic

ADHD – Self Help Strategies

Living with Attention-Deficit Hyperactivity Disorder (ADHD) presents unique challenges, but there are numerous self-help strategies individuals employ to manage symptoms, improve daily functioning, and enhance overall well-being.


Here’s a comprehensive list of ADHD self-help strategies –

  1. Education and Understanding:
    • Educate yourself about ADHD by reading reputable sources, attending workshops, and seeking information from healthcare professionals.
    • Understanding the neurobiological basis of ADHD and common symptoms can help you develop effective coping strategies.
  2. Organization and Time Management:
    • Use organizational tools such as planners, calendars, and to-do lists to keep track of tasks and deadlines.
    • Break tasks into smaller, manageable steps and prioritize them based on importance and urgency.
  3. Create Routines and Structure:
    • Establish daily routines and stick to them as much as possible to create structure and predictability.
    • Set specific times for activities such as meals, bedtime, and homework to help manage time and reduce procrastination.
  4. Minimize Distractions:
    • Identify and minimize distractions in your environment, such as noise, clutter, and electronic devices.
    • Use noise-canceling headphones, organize your workspace, and limit access to distracting websites or apps when working or studying.
  5. Chunking and Time Blocking:
    • Break larger tasks into smaller, more manageable chunks to prevent overwhelm and improve focus.
    • Use time blocking techniques to allocate specific time slots for different activities, allowing for focused attention and productivity.
  6. Practice Mindfulness and Meditation:
    • Incorporate mindfulness and meditation practices into your daily routine to help calm the mind and increase self-awareness.
    • Mindfulness techniques, such as deep breathing, body scans, and mindful walking, can help reduce impulsivity and improve attention.
  7. Exercise and Physical Activity:
    • Engage in regular physical activity to reduce hyperactivity, improve mood, and enhance cognitive function.
    • Activities such as walking, jogging, yoga, and martial arts can help channel excess energy and improve concentration.
  8. Healthy Lifestyle Habits:
    • Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support brain health and energy levels.
    • Get adequate sleep each night, aiming for 7-9 hours of quality sleep to improve focus, mood, and overall functioning.
  9. Break Tasks into Manageable Steps:
    • Break tasks into smaller, more manageable steps to avoid feeling overwhelmed and increase productivity.
    • Use visual aids, such as checklists or flowcharts, to outline the steps involved in completing a task and track progress.
  10. Utilize Assistive Technologies:
    • Explore assistive technologies and apps designed to support individuals with ADHD in various areas, such as organization, time management, and focus.
    • Tools such as task managers, reminder apps, and digital calendars can help streamline daily activities and improve productivity.
  11. Set Realistic Goals:
    • Set realistic and achievable goals for yourself, taking into account your strengths, limitations, and personal preferences.
    • Break larger goals into smaller, measurable milestones to track progress and maintain motivation.
  12. Seek Support and Connection:
    • Connect with others who have ADHD through support groups, online forums, or social media communities to share experiences and strategies.
    • Seek support from friends, family members, teachers, or healthcare professionals who understand and can offer assistance.
  13. Practice Self-Compassion:
    • Be kind to yourself and practice self-compassion, recognizing that ADHD is a neurobiological condition that presents unique challenges.
    • Avoid self-blame or negative self-talk and focus on acknowledging your efforts and progress.
  14. Develop Coping Strategies:
    • Identify specific challenges associated with ADHD and develop coping strategies to address them.
    • Experiment with different techniques, such as time management strategies, behaviour modification techniques, or cognitive-behavioural strategies, to find what works best for you.
  15. Monitor Progress and Adjust:
    • Regularly monitor your progress and evaluate the effectiveness of your self-help strategies.
    • Be willing to adjust and modify your approach as needed based on feedback and changing circumstances.
  16. Celebrate Achievements:
    • Celebrate your achievements, no matter how small, to acknowledge your hard work and perseverance.
    • Recognize your strengths and accomplishments, and use them as motivation to continue moving forward on your ADHD journey.

By incorporating these self-help strategies into your daily life, you can better manage ADHD symptoms, improve overall functioning, and achieve greater success in various areas of life.


Remember that progress takes time and effort, so be patient with yourself and stay committed to your self-care and growth.