From Struggles to Strengths: Thriving with ADHD

Do you know the feeling? Let’s find a cure for that organizational chaos and overload for you, shall we?

A quick summary of ADD/ADHD

(I know, most of you have heard this before, but let’s be fair to the readers who just stumbled upon this. Some just get started, you know? You can skip this, if you want to get to the practical part right away.)

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects attention, executive functioning, hyperactivity, and impulse control. It’s not just a childhood condition; many adults also face the challenges of ADHD. According to the Centers for Disease Control and Prevention (CDC), about 6.1 million children have been diagnosed with ADHD in the United States alone, and many cases extend into adulthood.

Understanding ADHD Struggles

Effective management begins with understanding what ADHD entails. And more importantly, it’s all about understanding YOU and YOUR individual struggles in YOUR daily life. It’s all about understanding why you struggled in social peer groups as a teen. Or why you just cannot find your darn keys for the fifth time today. It’s more than just occasional forgetfulness or restlessness. People with ADHD often experience significant difficulties in daily life—struggling to focus on tasks, managing time effectively, and controlling impulsive behaviors. These struggles can lead to feelings of frustration and anxiety, but they don’t define one’s potential for success. In fact, many successful entrepreneurs have been – or could be but don’t want to be – diagnosed with a disorder.

Proven Strategies to Conquer ADHD Challenges

This article offers various strategies to help you conquer your ADHD struggles and live a life so full of fun, adventure and love, that it feels too darn good to even dare dream about it.

Yes, I said that. And yes, I believe that is possible for you.

You will also find a list of relevant book titles listed below. In true GlimmerReads fashion, there is also an in depth review of each book as well, if you click on the links attached.

Mindfulness Techniques: Learn the importance of mindfulness in managing symptoms, practical exercises like meditation, and stress reduction methods.
Organizational Skills for Success: Discover effective organizational methods such as sticky notes and planners, using visual cues for memory enhancement, and techniques for improving impulse control.
Time Management Strategies: Explore the importance of structure, scheduling tools like Google Calendar, and the concept of body doubling.
Communication Strategies: Create long lasting relationships with loved ones, special someones and co-workers without pretending to be someone else.
Parenting Strategies: Find positive techniques to support children with ADHD, collaborate with teachers for school support, and implement behavior management strategies.
Finding Success as an Adult with ADHD: Recognize personal strengths, read stories of successful people who have thrived with ADHD, and embrace novelty to maintain motivation.
Coping Mechanisms and Self-Care Practices: Identify effective coping mechanisms that work personally and incorporate self-compassion into daily routines.

By embracing these strategies and understanding the nuances of living with ADHD, individuals can find success with their symptoms and lead fulfilling lives.

Proven Strategies to Manage ADHD in Everyday Life

Mindfulness Techniques

Mindfulness for ADHD isn’t just a trendy buzzword; it’s a powerful tool to help manage the often overwhelming symptoms that come with the territory. Imagine being able to find a calm center amidst the storm of thoughts and impulses. That’s what mindfulness can offer. If you think mindfulness-techniques are boring and „too slow for your brain“ – may I remind you, that this slowing-down-process is exactly what mindfulness is aiming at? You want to give your brain a „break“, so it can show up afterwards all recharged and re-energized. Positive side kick? Mindfulness enhances your skill to focus – even on things you find less interesting.

Meditation and Deep Breathing

Close your eyes, take a deep breath, and imagine yourself in a place of serenity. Regular meditation practice, even if it’s just five minutes a day, can significantly improve attention and reduce hyperactivity. Apps like Headspace or Calm can guide you through the process and make it more appealing for all of my app-lovers out there. BUT you can also lean on guided audios, youtube or any form of class you can find locally. Going somewhere in person might help with making new connections, meeting people who struggle as well and grouping up to become more gritty together.

Stress Reduction Methods

Ever found solace in music or nature walks? These aren’t just pleasant activities; they’re essential stress reduction methods. Listening to calming music or taking a stroll through the park can lower cortisol levels, helping you feel more grounded and less scattered. If you prefer a more cognitive, tought-oriented approach, there are also many techniques to help with overthinking, mental overload and stressing-Yourself-out-yourself. A class on stress reduction will help you learn how to reflect on your personal thinking and judging patterns, so pick one up if you get a chance to.

Organizational Skills for Success

Staying organized might seem like an uphill battle when you have ADHD, but with the right tools and techniques, success is within reach – and dont you worry, I am not talking about another to-do-list-app or budgeting journal (although I highly recommend having one!)

Effective Organizational Methods

Sticky Notes and Planners: Think of sticky notes as your external brain. Jot down tasks and stick them where you’ll see them—on your computer monitor, fridge, or bathroom mirror. A planner can also be a lifesaver. Write down your daily schedule and check off tasks as you complete them.
Visual Cues for ADHD: Visual aids can enhance memory and focus significantly. Use color-coded calendars or task lists to prioritize activities. For example, green could indicate high-priority tasks while orange might signify medium-priority ones. If you can, print them out or buy a magnetic calender sheet that you can stick to your fridge. Keep an erasable pen around, so you can quickly add new details to your calender. Create a routine, e.g. whenever you wait for your coffee water to get hot, you check the calender and see if something important is coming up today/this week.
Encourage your family members to share a calender. My daughters father and I share a TimeTree (digital calender app). Whenever I put in a new appointment for the kiddo, he will see it, too. I can choose a color for the note, so he can visually see who is responsible for taking the kid there. Bonus: an app can send you reminders. And I need a lot of those…

Impulse Control Techniques

Impulsivity can be tamed with some clever strategies:

Try e.g. using the „delay strategy“—when you feel an impulse to act immediately, pause for a moment (count to ten) before deciding whether it’s truly necessary.
Carry an imaginary key in your pocket; whenever you feel an urge to speak impulsively, grasp it as a reminder to hold back.

Practical Exercises – ‚cos it’s an ongoing process!

Implementing these strategies into your daily routine doesn’t have to be daunting:

Start small by chosing one new technique to try out for your preferred time frame. In my case, I love to try something out for 7 days, sometimes I might even commit to 21 (but that’s way harder for me, so I keep it at seven, usually). Incorporating this new exercise into your daily life, and reflect on it daily.
Do a mindfulness exercise twice a day (one in the morning, one in the evening).
Gradually introduce organizational tools like planners and sticky notes into your workflow.
Try out a new selfcare- or organization-app for a week (my family loves FINCH for selfcare).
Practice impulse control techniques in low-stakes environments before applying them in more critical situations.

By integrating these proven strategies into your everyday life, you’ll not only improve focus and reduce stress but also gain better control over impulsive behaviors.

Remember: Each step brings you closer to managing ADHD effectively and living a more organized, peaceful life. Each step is valuable. Be kind to yourself.

Time Management Strategies for Adults with ADHD

The Necessity of Structure

Time management can feel like taming a wild beast when you have ADHD. Structure isn’t just helpful; it’s essential. Without it, tasks can morph into an overwhelming tangle of chaos. Creating a consistent routine provides a scaffold that supports daily activities, making them more manageable. BUT sometimes we can even procrastinate on whatever it is that we have to do, by structuring our day on paper, and when it comes to living out the whole new structured life, it seems like there never has been a written word about it anywhere. Swoosh, forgotten. I love my brain!

Scheduling Tools: Your New Best Friends

One brilliant way to bring structure into your life is through scheduling tools. Google Calendar is particularly effective—it allows you to set reminders for everything from meetings to medication times. As I mentioned before, I am a firm believer in TimeTree when it comes to coordinating appointments and dates with close friends and family. Color-coding events can make your calendar visually engaging and easier to navigate (who doesn’t love a splash of color?).

Time Boxing

Yes, we all remember those old school time tables, where each subject had a specific time box during the week. Turns out, this technique is extremely effective, if you use it for your daily tasks and your Me Time. If your brain knows it only has let’s say 45 minutes for a task, it will get it done in that time.

You will be surprised! Try to think about grouping activities logically. If you want to get your laundry done, please start by loading the washing mashine with the kind of laundry thats done the fastest. That way, you can get the dryer running or hanging your wet cloth, while a second round of washing is already going down. You love logic like that? Awesome! Then Algorithms to live by should be straight up your alley.

Simple, right? Now, your turn: What activities in your daily life can you logically stack onto each other to optimize your use of time, space and ressources available to you?

Body Doubling: A Surprising Ally

Ever heard of body doubling? It’s this nifty concept where you work alongside someone else to increase your focus and productivity. It doesn’t mean they have to help with your tasks; their mere presence can act as a grounding force.

Think of it as having an accountability buddy who keeps you on track without uttering a word. This method works wonders whether you’re tackling household chores or diving into work assignments. In our friendship circle, we use this method all too often.

Someone would text into our group chat, that they need to get the bathroom ready for their mother in laws visit, or somebody else is about to make cookies and would love to chat over that. Me personally loved to bodydouble while studying. We will set up our phones, then run around doing our thing. It works and it feels amazing.

Pomodoro Technique

An old classic when you want to get stuff done – or stuff into your head. It is often used by students who want to structure their learning sessions most efficiently. Get yourself a timer, plan 5 min whatever specifically you are going to do during your session, set it up for 25-30 minutes, and go work on it! After that time, there is a 5min break, followed by another 25-30min session. You should do a larger break after that.

Knowing all my ADHD brains here, there are obviously variations to this classic:

You can create a list of songs that motivate you to get started.
You can chose one specific song and challenge yourself to get as much done during those few minutes as possible (best case: stuff that is on your to do list!). In this case, you are working against the time running out, in a fun way.
Here is a version where you „collect“ time, so time is working with you! Get another timer started and work on whatever you wanted to work on. Whenever you stop, you stop the timer. You can add the minutes up. This is especially helpful for reoccuring activities like exercising, meditation etc. Note down your times and sum them up after a week or so. You can set a goal that you want to achieve during a month, like 8h of fitness. Boom, here goes your reward system! This is how you set up your adhd symptoms for success.

Practical Tips and Tricks

Here are some practical tips and tricks to help you manage your time effectively:

Set Alarms: Use alarms on your phone or smartwatch to signal transitions between tasks.
Break Tasks Down: Dividing larger tasks into smaller, achievable steps makes them less intimidating.
Visual Timers: Consider using visual timers that show the passage of time in an easily digestible format.
Digital Notes: Apps like Google Keep allow you to jot down ideas and set location-based reminders.

By weaving these strategies into your daily life, managing time with ADHD becomes less of a struggle and more of an art form. Each method acts as a brushstroke, painting a clearer, more organized picture of your day-to-day activities.

Parenting Strategies for Children with ADHD

Parenting children with ADHD can often feel like navigating a maze blindfolded. But don’t worry, there are proven strategies to help conquer your ADHD struggles and rise up to the challenge. Positive parenting techniques are essential in providing the support and structure your child needs to thrive.

Positive Parenting Techniques

Consistency is Key: Establishing a routine helps create a sense of security for children with ADHD. Predictable schedules can reduce anxiety and improve behavior.
Clear Instructions: Use simple, direct language when giving instructions. Break tasks into manageable steps and provide positive reinforcement when each step is completed.
Reward Systems: Implementing a reward system encourages desirable behaviors. For instance, using a sticker chart where your child earns rewards for completing tasks can be highly motivating.

Collaborating with Teachers

School can be particularly challenging for kids with ADHD, which is why collaborating with teachers is vital:

Regular Communication: Keep an open line of communication with your child’s teacher. Share insights about what strategies work at home, and be receptive to the teacher’s observations and suggestions.
Individualized Education Plan (IEP): Advocate for an IEP or 504 Plan if necessary. These plans provide accommodations tailored to your child’s needs, such as extended test times or seating arrangements that minimize distractions.

Behavior Management Strategies

Promoting self-control in children with ADHD involves specific behavior management strategies:

Preemptive Discussions: Discuss expectations and consequences before entering new situations. For example, before going to a crowded event, talk about acceptable behavior and potential consequences in advance.
Calm Communication: Utilize a calm voice when addressing misbehavior. Overreacting can escalate the situation; instead, calmly explain why certain behaviors are inappropriate and discuss better choices moving forward.
Consistent Consequences: Follow through on consequences consistently to help your child understand the relationship between actions and outcomes.

Practical Tips for Daily Life

Use visual cues like charts or pictures to remind your child of daily routines and responsibilities.
Allow short breaks during homework or chores to prevent overwhelm and maintain focus.
Celebrate small victories and acknowledge effort rather than just outcomes.

These strategies not only help manage everyday challenges but also empower your child to find success with their symptoms of ADHD. The journey may be complex, but armed with these tools, you’re well on your way to creating a supportive environment where your child can flourish.

Finding Success as an Adult with ADHD

Recognizing and Leveraging Personal Strengths

ADHD isn’t just about challenges; it’s also about unique strengths that you can leverage. Many adults with ADHD discover that their creativity is a superpower. Think of it as a turbocharged imagination, capable of innovative problem-solving and out-of-the-box thinking. This creative flair can be especially beneficial in fields like marketing, design, art, and entrepreneurship. Imaging having a team of VAs by your side, who pick up on any of your ideas and create alongside you?

Personal Example: I once worked with an client named Sarah who struggled with traditional 9-to-5 jobs due to her ADHD. What annoyed her most about working from 9-5 was the feeling of constantly being pushed into a work rhythm that was just not her. She also felt very „watched“ at work, like her superiors would criticize her creative chaos and style of working on projects. She needed more mental space and the freedom of organizing and time-managing her day. After several conversations with HR and her team leader, it was clear that such adaptions weren’t wanted, so Sarah got to work and started freelancing as an accountant. Et voilá, after a few days of struggeling and finding her new rhythm, she came to our sessions beaming, a smile from ear to ear. Not only did she feel better about herself, she also made more money than before.

Stories of success abound among individuals with ADHD:

David Neeleman, the founder of JetBlue Airways, credits his ADHD for his innovative approach to airline management.
Simone Biles, the world-renowned gymnast, has spoken openly about how she manages her ADHD while achieving incredible feats in gymnastics.
Richard Branson, the billionaire entrepreneur behind Virgin Group, often refers to his ADHD as a driving force behind his relentless pursuit of new ventures.

These successful people who have ADHD show that recognizing and capitalizing on your strengths can lead to remarkable achievements.

Embracing Novelty to Maintain Motivation

People with ADHD often thrive on novelty. Routine tasks might feel tedious, but new challenges can spark interest and motivation. This trait can be harnessed by regularly seeking out new experiences or projects.

You can try and include novelty at least once in your week, pre-planned (not spontaniously buying a new course on pottery). Maybe a little trip this weekend? Or you get a subscription to Skillshare, Domestica or Udemy and engage in a new project for a specific amount of time? A day? A week? Up to you.

Pro Tip: If you’re in a job that feels monotonous, consider requesting diverse responsibilities or exploring hobbies that excite you outside work hours.

Seeking Professional Help

While personal strategies can go a long way, professional help is invaluable in tailoring approaches to your unique needs. Consulting mental health professionals who specialize in ADHD can provide:

Tailored Strategies: These professionals offer techniques specifically designed for ADHD brains, from cognitive-behavioral therapy (CBT) to medication management.
Ongoing Support: Therapists and coaches provide continuous support and accountability, helping you stay on track with your goals.

Mental health resources available for ongoing support include:

Podcasts and books:
ADHD Experts Podcast by ADDitude
ADHD Rewired by Eric Tivers
Driven to Distraction by Dr. Edward M. Hallowell and Dr. John J. Ratey
You Mean I’m Not Lazy, Stupid or Crazy?! by Kate Kelly and Peggy Ramundo

These resources offer insights from both experts and individuals living successfully with ADHD, providing practical tips and emotional encouragement.

Navigating life with ADHD involves recognizing your unique strengths and seeking out resources tailored to your needs. Whether it’s embracing your creativity or consulting professionals for personalized strategies, success is within reach for adults with ADHD.

Coping Mechanisms and Self-Care Practices for Individuals with ADD/ADHD

Living with ADHD often means navigating a whirlwind of thoughts, emotions, and impulses. But guess what? You can thrive amidst this chaos by finding coping mechanisms that fit you like a glove. Everyone’s ADHD is unique, so it’s essential to identify what works best for you.

Personal Coping Mechanisms

1. Visual Reminders

Use sticky notes or a whiteboard to jot down tasks.
Color-code your calendar for different activities to create visual cues (but make sure you mark your colors somewhere and try and limit the overall number)
Get your hands on some tracking boards, where you can switch from „to do“ to „done“. You can find them everywhere nowadays, I get mine from Amazon.

2. Break Tasks Down

Tackle projects in small, manageable chunks (it’s actually called „chunking“)
Power up before you start: get your body in action, which ever way suits you the most.
Reward yourself after completing each segment (a little compliment never hurt anyone!).

3. Body Doubling

Pair up with someone while working on tasks, either in person or virtually.
This can provide accountability and reduce distractions.

4. Alarms and Timers

Set alarms for reminders throughout the day.
Use timers for focused work sessions (try the Pomodoro Technique).
Try out „stacking time“ when you have measured it, so you can reach whatever goal you set (like 4h a week of reading or exercising)
Call a friend and ask them over in 30min, so you will hyperfocus on getting the place clean enough to not bring too much shame on yourself.

5. Engage in Physical Activity

Exercise helps burn off excess energy and enhances focus, it also helps to wake you up in the morning
Find activities you enjoy like dancing, running, or even a brisk walk in the park.
Got no Dog? Maybe you can start dog-walking for a friend or neighbor?
Instead of slumping in front of the TV or doomscrolling, how about watching a fitness video or engage in a dancing / singing game? Anything that comes with movements will help you thrive with adhd in the long run!

6. Calm down!

Find a relaxing activity to wind you down.
Create a routine with it (and maybe get an app to help you with it)
Breathing techniques, activities that calm you down (a snuggle-cuddle with a fur friend on the couch, anyone?)
take a relaxation course or join a group in your area?
Read something! (Surprise, right? 😀 But yes, reading can be the perfect alternatve to doom-scrolling and wasting your sleeptime for screentime)

Self-Compassion in Daily Routines

Dealing with ADHD often comes with a fair share of self-criticism. It’s time to turn that around and show yourself some love:

Be Kind to Yourself: When things don’t go as planned, remember it’s okay to have off days. Avoid negative self-talk; instead, focus on your efforts and progress.
Practice Mindfulness: Incorporate mindfulness exercises like deep breathing or meditation into your routine. These practices can help center your thoughts and reduce anxiety.
Set Realistic Goals: Aim for achievable targets rather than overwhelming yourself with massive goals. Celebrate small victories—they’re steps towards larger successes.

Self-Care Rituals

Create a Relaxation Routine: develop a bedtime ritual to wind down (think: reading a book, listening to calming music, meditation etc).
Connect with Nature: spend time outdoors; nature walks can be incredibly grounding. How about you hug a tree at times? Sounds crazy, but can be very uplifting.
Indulge in Hobbies: engage in activities that bring you joy—gardening, painting, playing an instrument.
Limit Screen Time: reduce digital distractions by setting boundaries around phone and computer use.

By weaving these coping mechanisms and self-care practices into your life, managing symptoms of ADHD becomes more manageable. Embrace what works for you and watch how these small changes can lead to significant improvements in your daily life!

Want more real life examples? Sure thing! You can find more real life stories about succeeding in life with adhd right here.

Conclusion: Embracing the Journey Towards Success With Your Symptoms of ADD/ADHD

Living with ADHD can be challenging, but it is possible to overcome your struggles and thrive. The journey to success with ADHD may not always be easy, but it offers opportunities for happiness and fulfillment.

Shift Your Perspective

Instead of viewing each challenge as an obstacle, see it as an opportunity for growth. Every time you push through a difficult moment, you become stronger. Use proven strategies like mindfulness techniques, organizational skills, and time management tools to navigate daily life with ADHD.

Redefine Success

Remember that success doesn’t mean being perfect. Embrace your unique strengths—creativity, enthusiasm, and the ability to think differently. Use these qualities in both your personal life and career.

Find Inspiration in Others

Look to individuals who have succeeded despite their symptoms for inspiration. Their stories show what’s possible when you embrace your challenges and find ways to succeed.

Practice Self-Compassion

Make self-compassion a part of your everyday life. Be kind to yourself when you make mistakes and celebrate every victory, no matter how small.

„Success is not about avoiding failures; it’s about embracing them and continuing forward.“

Be aware of the words you speak – both in your head and out loud.
Would you speak like that to your kids?
To your best friend?
To someone who is exhausted and hurting, out there on the streets?
No, you wouldnt. And that is exactly the point!

Being hard on yourself typically leads to your inner child starting to cry and hide, or your inner teenager to rebel against whatever tasks awaits you – both scenarios won’t help you thrive wittoday! So, can you do me the favor and start talking to and about yourself a little more….nice? And as one of my favorite creators out there would say: Now go out there and be great on purpose! You are welcome!

Rise Above Your Diagnosis

Each day, remind yourself that ADHD doesn’t define you—it only shapes a part of your journey. Focus on making progress instead of striving for perfection. Keep exploring ways to turn your unique abilities into powerful tools for success.

A little note of thanks: All images in this blog post have been created with AI. Thank you, Dall-E!