ADHD Tips for Time and Mood Management
For people with ADHD, ADD, tips for getting organized and better managing your time and moods.
ORGANIZATION & TIME MANAGEMENT
- Use a watch with an hourly alarm you can set to keep track of time.
- Make a specific place to leave your keys, when you come home.
- Make a list of what you want to accomplish each day, then pick the top 3 priorities.
- Be realistic about how long it will take get to places.
- Use sun glass straps, keys that clip to you, and fanny packs.
- Use an appointment book or calender to keep track of your schedule.
IMPULSIVENESS AND MOOD MANAGEMENT
- Take two breaths before you act or speak. (especially if you are angry)
- Allow your phone machine to pick up calls, so you can think before you call back.
- Write down thoughts if in a group or meeting, then pick only 2 or 3 to share.
- Practice listening without thinking about what you want to say.
- Remove yourself from the situation before or during a rage attack.
- Allow yourself to break away from negative thoughts and mood.
- Be aware of what may trigger your rage.
- Discuss with trusted friends or therapist before you make major life changes.
- Be aware of what distracts you, and make decisions if you want to stay focused.
- Acknowledge the areas in your life where you are able to sustain your attention.
- Look for occupations that are suited to your attention style.
- Allow yourself to take breaks when focusing on prolonged tasks.
- Let yourself hyperfocus on video games, T.V., exercise, recreation as a reward.
- Keep a tape recorder or note pad in your car to catch your ideas.
- Exercise when possible, (walking, running, working out, sports.)
- Allow yourself to move your body when you are thinking.
- Remember that you don't have to act on all of the thoughts that you have.
- Consider taking a vacation instead of moving, changing jobs or relationships.
- Set a timer watch to go off as needed as a reminder to take medications.
- Keep medications and water by your bed or in bathroom so you can take it first thing. (Be careful if you have children)
- Talk with your doctor about the effects of mixing caffeine, alcohol, and other drugs with your medication.
About the author:Wendy Richardson M.A., MFT, CAS is a Licensed Marriage, Family Therapist, and Certified Addiction Specialist in private practice in Soquel, California. Wendy is the author of The Link Between ADD & Addiction, Getting the Help You Deserve, (1997), and When Too Much Isn't Enough, Ending the Destructive Cycle of AD/HD and Addictive Behavior (2005)
Staff, H. (2008, December 22). ADHD Tips for Time and Mood Management, HealthyPlace. Retrieved on 2022, December 8 from https://www.healthyplace.com/adhd/articles/adhd-tips-for-time-and-mood-management