Hur man hanterar ADHD: praktiska tips för vardagslivet

According to the National Institute for Health and Care Excellence (NICE), around 5% of children and 4% of adults in the UK have ADHD. However, this figure is likely underestimated due to the number of people waiting to be diagnosed.

Dr Tom MacLaren, consultant psychiatrist, Re:CognitionHealth, London explains: "Many people with ADHD experience mood swings, irritability, and difficulties in personal and professional relationships."

He adds that while certain medicines can improve focus and reduce impulsivity, incorporating healthy lifestyle habits can also help improve your overall wellbeing.

"The most important thing is finding what works best for you," he says.

Tips to help with organisation

If you have ADHD, you may struggle with managing tasks and meeting deadlines, which can leave you feeling overwhelmed. Delaying tasks or rushing them are also common challenges.

Streamline your surroundings

Reducing clutter in your home or work environment as a way to improve your organisational skills. This can help your productivity and focus, lower your stress levels, and save time spent searching for items.

Keep essentials within reach

Keeping frequently used items in familiar places can help your organisational skills.

MacLaren says this can help you avoid losing track of them.

Group similar items together - such as medicines or stationery - in drawers or cupboards. Consider using labels if this makes them even easier to find. Clear storage containers are also helpful, as they allow you to quickly identify their contents, even when they're put away.

Plan ahead

There are many innovative ways to help you keep track of your schedule. MacLaren recommends using daily planners, calendars, and digital reminders - especially for important appointments - as a strategy for staying organised.

You can also make a daily to-do list to record unfinished tasks as well as completed ones.

Tips to help with concentration

Having trouble focusing and becoming easily distracted is a key symptom of ADHD. However, certain techniques can help improve your concentration.

Break tasks into manageable pieces

To enhance focus, concentration and impulsivity, it is helpful to set clear goals by prioritising one task at a time.

For example, if you are gardening, tackle one section of your garden per day throughout the week, rather than attempting to do the entire space at once.

MacLaren says that using timers - such as the Pomodoro technique - can also improve your attention span for shorter periods.

Minimise distractions

Many people with ADHD find they're able to concentrate better with fewer distractions.

"Reducing distractions in your environment is key," says MacLaren. "Ask your employer about ways to work in a quieter space, or consider working remotely in a location where you feel more productive."

Tips for managing your mental and physical health

Difficulty managing responsibilities can contribute to increased stress and anxiety in people with ADHD. Struggling to stay focused during conversations or express thoughts clearly can test relationships and affect social interactions.

Mindfulness and relaxation

One way to help manage the effects that ADHD might have on your mental health is to embrace mindfulness and relaxation techniques.

MacLaren suggests practices such as deep breathing and yoga to overcome emotional challenges. They may also help reduce impulsivity and improve focus.

"These are often available at local gyms or health clubs," he says. "Numerous online resources and mobile apps offer guided meditation and mindfulness sessions."

Work on relationships and communication

If you have ADHD you may frequently encounter challenges in both personal and professional relationships. Resources such as apps, websites and talking therapies - supervised by a mental health professional - can help you improve communication issues and navigate emotional obstacles.

MacLaren advises that clear and specific communication is essential to avoid misunderstandings - especially when providing instructions at work. Practising empathy and patience is important for building strong relationships, whether it’s listening attentively to your partner’s stories or asking about their day before sharing your own.

Stay active

Exercise is another proven method to help reduce stress and improve mood.

MacLaren says: "Exercise can be a great way to relieve stress, reflect on disagreements, and see situations from a new perspective."

He adds that regular exercise can also boost overall wellbeing and help establish a routine - something that is particularly helpful for managing ADHD symptoms.

Eat a nutritious diet

Certain dietary changes or supplements can help with ADHD symptoms.

MacLaren says: "Omega-3 fatty acids - found in fish oil - have been shown to improve focus in people with ADHD. It's recommended you include two to three portions of oily fish per week for a healthy source of these fats.

"Zinc and magnesium may help with hyperactivity and impulsivity, though a simple multivitamin is often enough. It’s important to maintain a balanced diet and limit ultra-processed foods, refined sugars, and unhealthy fats, while still allowing for the occasional indulgence."

Cognitive behavioural therapy (CBT)

Cognitive behavioural therapy (CBT) can be effective not only for ADHD but for co-occurring conditions such as anxiety and depression.

MacLaren explains that several weeks of therapy may help you develop skills to manage your symptoms.

"Group therapy can also be a way to see how others with ADHD have benefited from talking therapy," he adds. "There are many types of talking therapies available - talk to your doctor about which option may work best for you."