On this page
Build systems, not willpower
- Use reminders and alarms for appointments, medicines and bills
- keep keys, wallet and phone in the same place every day
- use a visual planner or whiteboard
- break big tasks into small, clear steps
- try body doubling: working alongside someone else, in person or online
Time
- use timers to see time passing
- add extra time to how long you think something will take
- set alarms to leave the house
Money
Impulsive spending can be a problem. It can help to set up direct debits for bills, use spending limits in your banking app, and wait 24 hours before big purchases.
Sleep, food and exercise
- a regular sleep routine helps concentration
- eat regular meals, especially if medicine reduces your appetite
- exercise can help with focus and mood
Emotions
Many people with ADHD feel emotions intensely, or are very sensitive to criticism or rejection. Talking to others with ADHD, or to a therapist, can help.
Play to your strengths
Many people with ADHD are creative, energetic and good in a crisis. Finding work and activities that suit how your brain works can make a big difference.
Support
ADHD UK, the ADHD Foundation and local support groups offer information and community.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.