5 Do-It-Yourself Strategies for Coping with ADHD

ADHD Therapy for Adults in Newport Beach and Irvine. Orange County Psychologists and Counselors

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

I love this quote from our former governor – and not just because he himself was super strong. 

The idea that each of us can grow, improve, and overcome really resonates with the spirit of the OC Psychology Center.  And this is particularly true when it comes to dealing with ADHD in adulthood. 

Adulthood comes with its fair share of challenges: paying rent, finding or keeping work, raising children, staying healthy, and the list goes on and on. 

Although some people find ways to “make it work” and cope with the stressors of adult-ing, many people struggle.  This is particularly true for folks with ADHD, as many adult responsibilities load on your ability to organize, focus, and be consistent.  And yet, just like Mr. Schwarzenegger said, there are ways that you can learn to face these challenges and cope with your symptoms.

Of course, the most important step in living successfully with ADHD involves professional help – an accurate diagnosis and treatment plan can make such a big difference!  This is why OC Psychology offers ADHD testing and therapy services specifically designed to help you find both answers and solutions that actually help.  

Follow this link to learn more about our testing and assessment service and read on to learn our top five tips for coping with ADHD at home as an adult!

Our Five DIY Strategies for Coping with ADHD


ADHD Therapy for Adults, Newport Beach California, Irvine California, Orange County Psychologists and Counselors

Tip #1: Automate

First, try to find ways to automate activities that must be done on a regular basis.  People with ADHD tend to neglect or forget many of these routine activities because they are just that: routine.  And routine is boring.  The best part about having the sort of advanced in-the-palm-of-your-hand technology accessible through smartphones is that we are able to set regular reminders and send automated messages.  Find ways to clear your mental space by letting computers do the routine work when possible, and you’ll find much more bandwidth is available for important thoughts.  Here are some ideas to get you started:

  • Use a reminder app to alert you to important meetings or to-dos throughout your day

  • Set up automatic online payments for rent and other regular bills

  • Access routing apps, such as Google Maps or Waze, to deal with directions and other travel decisions

  • Use grammar and spelling checkers, such as Grammarly.com, to edit your written work for you

Tip #2: Delegate

If automating certain tasks proves difficult for you, try passing the work onto someone else.  This can have a similar effect on your mental bandwidth by freeing you up to focus on the tasks that require your full attention.  Feel free to rely on friends and family members to help keep you on track and consistent with certain things – just make sure they are able and willing to assist!  Here are some ways others can be helpful:

  • Find a “reminder buddy” who will check in with you regularly regarding a particular task

  • Hire a friend or family member get your groceries for you when they go to the store

  • Assign appropriate household chores or errands to your kids and/or spouse or partner

Tip #3: Activate

Next, you will want to build in energy outlets that allow you to be physically active.  Just ask Michael Phelps, Olympic swimmer and one of the most famous people with ADHD in the world, physical activity is an excellent way to keep symptoms of ADHD in check.  This doesn’t have to mean signing up for a gym membership and slogging away on a treadmill per se, although access to a gym would be helpful.  Instead, you could try to engage in some activity that is fun and easy to get into.  Here are a few ways you can do that:

  • Shoot basketball hoops at a local park

  • Try out a local hiking trail

  • Use at-home workout videos for convenient exercises

  • Go jogging or walking with a friend or partner

Tip #4: Medicate

This one is a bit obvious, but if you are prescribed medications to help curb your ADHD symptoms – you should take them! 

Many adults will “grow out of” the medicines that were prescribed for ADHD symptoms in childhood, as your brain will continue to develop and grow well into your mid-to-late 20’s.  If you are continuing to struggle with ADHD symptoms and are no longer taking a prescription, you may benefit from consulting with your physician.  However, if you already have medication prescribed to you, make sure you stay consistent with your doctor’s recommendations for use.  Tips 1 and 2 should come in handy for doing just that!

Tip #5: Regenerate

Finally, make sure you are taking time to rest, recover, and recharge your emotional batteries.  The stressors of dealing with ADHD in a world filled with responsibilities and demands can pile up, and so it is important that you are taking time to take care of yourself.  Self-care can be an excellent way to ensure you are on top of your game when it is game time – at school, at work, and other important venues.  Here are some ideas to start thinking about:

  • Set aside enough time for adequate sleep

  • Go back to an old hobby or favorite pastime

  • Find solitude or time to be quiet, alone, and at peace

  • Spend time with friends, family, and other loved ones

Bonus Tip: Come to the OC Psychology Center!

We are here for you! 

If you believe that you might be struggling with ADHD, we offer treatment and assessment options specifically designed to help both children and adults.  Our assessment services are tailored to help you efficiently and accurately find answers, and our therapy services are designed to provide solutions that actually work.  To learn more about these, check out our services tab! 

It can be difficult to ask for help – but this is an important first step to take on your wellness journey!  And, you don’t have to do it alone.  The OC Psychology Center team is on your side!

Interested?  Let’s work together.

Do you or a loved one want help with ADHD, anxiety, depression, or other issues?  Let’s connect!  Contact us today to learn how The OC Psychology Center can help make things better. 

Our office is located in Newport Beach, California.  We work with families from all over the region – Newport Beach, Irvine, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Beach, Rancho Santa Margarita, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond.  If you feel we would be a good fit for you or your child’s mental health needs, let’s connect!