Middle age ADHD? Coping strategies that can help

TBS report

November 4, 2024, 11:00 a.m

Last updated: 04 November 2024, 11:22

Representative image. Photo: Canva

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Representative image. Photo: Canva

Attention deficit hyperactivity disorder (ADHD) is often associated with children and adolescents, but for many, ADHD problems persist into adulthood and beyond. In middle-aged adults, ADHD symptoms, such as difficulty concentrating, organizing, and meeting deadlines, can be especially pronounced due to increased work and family responsibilities.

However, in an article from Harvard Medical School, experts and resources offer a number of effective strategies to help ease the challenges of midlife ADHD.

Stay organized

Staying organized is critical for adults with ADHD, especially as responsibilities increase. Many people find organizational tools, traditional or digital, useful. The main thing is to choose tools that will fit perfectly into your daily routine:

Choose the right tools: A simple notebook, calendar program, or a combination of them can work wonders. Scheduling reminders, marking deadlines, and keeping lists close at hand help prioritize daily and weekly tasks.

Regular 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 organization as part of a daily habit.

Set timer: With smartphones being both productivity tools and distractions, it’s easy to get distracted from the task at hand. Using a timer to limit screen time or keeping your phone in another room while you work can help reduce temptation.

Stay focused

Organization is only part of the equation. Staying focused is just as difficult for people with ADHD, but some adjustments can make the task more manageable:

Decompress your environment: A neat, attractive workspace with essentials readily available can improve concentration. Minimizing visual and auditory distractions creates better conditions for concentration.

Limit distractions: Moving your workstation away from a window, turning off notifications, or working in a quieter space can help minimize disruptions.

Instantly capture ideas: Ideas often arise while working on other tasks. By writing them down, you can prevent them from distracting you from your current focus, allowing you to come back to the idea later.

Compliance with deadlines

The dual challenges of initiating projects and seeing things through to completion often make meeting deadlines difficult for adults with ADHD. Practical strategies can help:

Force yourself to start: Planning procrastination can sometimes help. Simply listing procrastination as a “to-do” can make getting started easier.

Complete quick tasks immediately: Handling emails, calls, or urgent tasks as they arise reduces the backlog of items waiting to be resolved.

Keep track of time: Making a habit of using a clock or timer helps you remember the time and not spend too much time on one task.

Avoid multitasking: Instead of multitasking, focusing on one task to completion can increase efficiency.

Know your limits: A realistic schedule may mean giving up extra projects or commitments to avoid being overwhelmed.

I am looking for professional support

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

As understanding of ADHD in adults continues to grow, so do resources to help middle-aged adults navigate the unique challenges of the disease. With the right tools and support, managing ADHD is a journey that can lead to a more organized and fulfilling life.