By Audra Balcarcel
Clinical Site Supervisor, MA, LPC
Attention Deficit Hyperactivity Disorder (ADHD) are neurodevelopmental disorders that are often characterized by persistent patterns of impulsivity, hyperactivity, and inattention which can affect daily functioning and development. Adults and children living with ADHD can often feel that daily tasks require more work due to difficulties with time management, motivation, and attention. These patterns can impact all aspects of life including social relationships, work, school, and home life. Trying to manage ADHD isn’t about achieving perfection. Rather, it’s about understanding how it impacts you and finding strategies to work with it more effectively. By implementing different strategies, it can become easier to identify which techniques are most helpful and continue building on that.
Creating simple, predictable routines can help reduce decision fatigue and provide structure for the day. Establishing consistent times for waking up, leaving for school or work, finishing assignments, and going to bed can make it easier to anticipate what comes next. Visual schedules and reminders can be particularly helpful. Using checklists, pictures, or calendars can decrease the mental effort required to remember each responsibility.
Body doubling is when an individual works on a task while another person is present, which can be done in person or virtually. This technique has been found effective due to the second person acting as an “anchor” to keep the person on track while also creating accountability. This technique can be effective for adults and children. Examples would include facetiming while completing a task or studying with a friend.
Task batching is another helpful tool. Task batching is the practice of grouping similar tasks or activities together rather than frequently switching between different types of tasks. For example: when completing chores, focus on one specific area of a room at a time instead of jumping between different rooms and tasks. Reducing the need to switch can help individuals maintain focus, build momentum, and finish tasks more efficiently.
In addition, breaking large tasks into smaller, more manageable steps can be another effective strategy. Large or vague tasks can feel overwhelming and make it difficult to get started or know where to start. Instead of focusing on the “big picture”, break the task into smaller, specific goals that will make the task feel more manageable. For example, rather than saying “clean the play space” try breaking it down into specific tasks:
- Put the markers back in the marker box
- Return toys to the toy chest
- Wipe down the table
- Vacuum the rug
Breaking tasks down this way provides clear instructions while also making the overall task feel less overwhelming. It can also make it easier to note progress.
Some individuals with ADHD may experience difficulties with time management, such as guessing how long a task will take or noticing how much time has passed. Using timers can provide a visual, external cue to help stay on track, initiate tasks, and maintain focus. Setting a timer for short periods can create a clear beginning and end point, making the task feel more achievable. For example, setting a timer for ten minutes and cleaning for that amount of time. Or setting a timer for 15 minutes to complete an assignment. Completing even a small amount of the task can bring feelings of accomplishment and may make it easier to continue completing that task.
Managing ADHD can be challenging at times, but with the right support, resources, and strategies, individuals can learn to work with their strengths while reducing the impact of symptoms on their daily lives. Everyone’s journey is different, and finding what works best may take time, but with patience and support, it is possible to manage the challenges and make meaningful progress.