Midlife ADHD? Coping strategies that can help

Attention Deficit Hyperactivity Disorder (ADHD) is often associated with children and adolescents, but for many, the challenges of ADHD persist into adulthood and beyond. For adults navigating midlife, the symptoms of ADHD—such as difficulty focusing, organising, and meeting deadlines—can feel especially pronounced due to heightened work and family responsibilities. 

In an article from Harvard Medical School, experts and resources, however, offer a range of effective strategies to help ease the challenges that come with midlife ADHD.

Staying Organised

Staying organised is crucial for adults with ADHD, especially as responsibilities grow. Many people find organisational tools helpful, whether traditional or digital. The key is to choose tools that fit seamlessly into daily routines.

Select the Right Tools: A simple notebook, a calendar app, or a combination of both can work wonders. Scheduling reminders, marking deadlines, and keeping lists on hand help prioritise daily and weekly tasks.

Routine Updates: Setting aside time each day to review and update lists and schedules can prevent them from becoming an overwhelming task. Regular updates help reinforce organisation as part of a daily habit.

Set a Timer: With smartphones doubling as both productivity tools and distractions, it can be easy to drift off task. Using a timer to limit screen time or keeping your phone in another room while working can help reduce temptation.

Staying Focused

Organisation is only part of the equation. Maintaining focus is equally challenging for those with ADHD, but some adjustments can make staying on task more manageable:

Declutter Your Environment: A tidy, appealing workspace with accessible essentials can improve focus. Minimizing visual and auditory distractions creates a better environment for concentration.

Limit Distractions: Moving your workstation away from a window, silencing notifications, or working in a quieter area can help minimise disruptions.

Capture Ideas Immediately: Often, ideas arise while working on other tasks. Writing these down can prevent your current focus from being sidetracked, allowing you to return to the idea later.

Meeting Deadlines

The dual challenges of initiating projects and staying on task until completion often make deadlines difficult to manage for adults with ADHD. Practical strategies can help.

Trick Yourself into Starting: Scheduling procrastination can sometimes help. Simply listing procrastination as a "to-do" can make beginning work seem like the easier option.

Tackle Quick Tasks Immediately: Handling emails, calls, or quick tasks as soon as they arise reduces the buildup of items waiting to be addressed.

Stay Aware of Time: Getting into the habit of using a watch or timer helps maintain an awareness of time and prevents spending too long on any one task.

Avoid Multitasking: Rather than attempting multiple tasks at once, focusing on one task until completion can improve efficiency.

Know Your Limits: Realistic scheduling may mean turning down additional projects or commitments to avoid overload.

Seeking Professional Support

These strategies provide a foundation for coping with midlife ADHD, but they may not be sufficient for everyone. Many adults benefit from working with an ADHD coach—a mental health professional with expertise in managing ADHD. Certified ADHD coaches offer tailored strategies and can be a valuable source of support, especially when personal or work responsibilities become overwhelming.

As the understanding of adult ADHD continues to grow, so do the resources available to help those in midlife navigate the unique challenges of the condition. With the right tools and support, managing ADHD is a journey that can lead to a more organized and fulfilling life.