How to Help Someone Manage ADHD on a Day to Day Basis

1. 1
   Identify the person you want to help. These steps may be customizable to each person, after all, everyone is unique and so is their brain! Identifying a specific person you are attempting to help will guide you in the right direction. If you can, learn as much personal information about the person as you can (favorite things, attachment style, personality type, etc). This will help you tweak the following steps to fit the individual of your focus.
2. 2
   Identify how serious the problem is (how much is this condition affecting the person's daily life? ). Again, each person is different and will have different levels of severity when it comes to their physical and mental conditions. ADHD can affect multiple areas of a person's life, and determining how urgent the situation is can help you customize these steps. Ask the person: what do you notice about your ADHD that bothers you on a daily basis? Can you focus on your tasks well? Do you complete your daily tasks in a timely manner? What do you notice are your biggest struggles? Write down their response and take note of their areas of specificity. Focus the next steps on these problem areas.
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3. 3
   Do research on the causes, symptoms, and treatment options for ADHD. Learn about the condition before helping. It's hard to help anyone when you're not familiar with their condition. Learning more about the condition does a couple of things:

   • It shows that you care about them and that you want to help them.
   • It may motivate them more if they know someone else is putting in time and effort to help them.
   • It will make sure you are better equipped with the proper knowledge to share with the individual you are trying to help.
4. 4
   Create a schedule/routine. You'll want to help the person create a daily routine. Even if they already have a basic one, it helps to write down the steps and make a schedule for it. Routines are significant for people with ADHD, because it will help maintain focus and limit any distractions. Also, it can help reduce anxiety, since the person knows what is coming next during their day. ^[1]
5. 5
   Set and achieve goals. Help the person come up with personal, academic, or professional goals to work towards. Make sure it is something the person is passionate about—this will help keep them motivated to continue working towards the goals. Setting goals will help set up a structure for the person's life and keep them from straying off the path they want to create for themselves.
6. 6
   Exercise regularly.
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Include an exercise routine in the daily schedule you create. Exercise is beneficial to both the mind and body, but especially helpful to people with ADHD. It's important to note that people with ADHD have a dopamine deficiency, so they are constantly looking for dopamine release more often than someone without ADHD (as you may have learned while completing the research step!). Exercising regularly is a healthy way to release dopamine in the brain, which is essentially treating ADHD. Also, exercising increases blood flow to the brain, which improves brain function, specifically improving attention and information processing. ^[2]

1. 1
   Start making lists and writing tasks down. First off, list-making and crossing things off releases dopamine in the brain, reducing symptoms of ADHD. Lists help people stay organized, set priorities, and can even help reduce stress and anxiety. Lists can also be used to break down large tasks into smaller ones, making them seem less intimidating and increasing your motivation. Lists can be short-term or long-term; for example, you may have a daily to-do list that helps you plan out your day, or you might have a list of all the exams for a semester-long course that you cross off once taken. Seeing a visual of tasks waiting to be completed and ones already completed helps your brain create a timeline and stay focused. Writing down tasks can also help you complete the steps of this instruction set. Try writing down each step in this article and crossing it off when you have completed it! ^[3]
2. 2
   Get enough sleep and have a balanced night routine. Be sure to get a minimum of 7-9 hours of sleep every night. Creating a routine will help you stick to a schedule and keep this practice alive. It is important for everyone to get enough sleep every night and to avoid sleep deprivation, which can lead to other problems. However, it is even more essential for people with ADHD to have a balanced sleep routine for a few reasons: ^[4]

   • People with ADHD might take longer to fall asleep than most others.
   • ADHD increases the chance of disruptions during sleep.
   • People with ADHD are at higher risk of developing sleep disorders and experiencing sleep deprivation.
   • ADHD disrupts brain activity regulation which can affect sleep patterns.
3. 3
   Manage stress. People with ADHD often experience higher levels of stress than the average person. ^[5] Stress causes inflammation in the body, which worsens symptoms of ADHD. In cases of severe stress, the brain can lose some ability to function in people who have ADHD. This is because stress affects the prefrontal cortex region of the brain, which is the same region that ADHD affects. ^[6] You might have your own ways of reducing stress already, but the other steps in this instruction set are a good place to start! Exercising regularly, eating healthy, getting sleep, and more are all great ways of reducing stress. Other options include meditation, massage, mindfulness, and more!
4. 4
   Eat healthier and meal plan. Eating a healthy diet can help reduce stress and improve overall well being. As you learned in the last step, reducing stress is critical for people with ADHD. Although it can be difficult for some people with busy schedules to find time to cook healthy meals or find healthy options, meal planning is a great way to save time and keep your food intake healthy. Try picking out one or two days a week where you can go grocery shopping and cook bulk meals that are healthy and can be reheated easily. Be sure to pick things you like, as this will continue to motivate you to stick to your meal plan. According to Harvard School of Public Health, “A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the extra energy needed to cope with stressful events. Early research suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels." ^[7] Here are some foods that may help to reduce stress: ^[8]

   • Salmon and other oily fish
   • Avocados
   • Eggs
   • Yogurt
   • Vegetables
5. 5
   Stay social. Individuals who have ADHD might struggle in some social situations, as they can miss social cues or get distracted during a conversation. Maintaining regular social relationships with peers, friends, family, and others can help reduce stress, depression, and anxiety. Humans are very social beings and need social interaction to be happy. Being around people you like can reduce any depressive thoughts you may have, whether surrounding ADHD or not. It is also always a good habit to be continuously improving social skills!
6. 6
   Seek professional help if you are still struggling. If you have followed each of these steps closely over the course of a few weeks, and you or the person you are helping has not noticed any signs of improvement or symptom relief, it might be time to seek professional help. You can start by searching for counselors in your area who will take your health insurance. If you are unfamiliar with the process or don’t have health insurance, you may pay out of pocket as well. According to developmental and clinical psychologists, medication is typically effective in treating symptoms of ADHD. After speaking with a psychologist and psychiatrist, this might be a good option for your next steps.
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