Our recommendations for ADHD
Attention deficit hyperactivity disorder (ADHD) is most often associated with simple difficulty concentrating and/or boundless energy. However, it is a complex neurological condition that influences organization, emotions, relationships, and even self-esteem.
Il est possible de mettre en place des stratégies pour améliorer votre qualité de vie.
1. Structure your environment more·
• Use a calendar or planning application for both personal and professional purposes (Asana, Trello, etc.)
• Create routines that make sense to you
• Declutter your spaces as much as possible
• Use sticky notes or reminders to help you forget less often
2Break down the tasks·
Divide into smaller steps
• Work in 15-30 minute blocks using a timer and then take breaks
• Set SMART goals (realistic, measurable, achievable, relevant, and time-bound)
• Be kind to yourself, acknowledge your progress, and appreciate every victory, big or small
3. Learning to take a step back to better understand oneself·
• Try to identify what triggers strong emotions in you
• Make it a habit to breathe deeply as soon as blood pressure rises
• Writing to clarify one's thoughts
• Writing to clarify one's thoughts
4. Move regularly
• Any sporting activity helps to regulate attention and stress.
· Choose an activity that you enjoy, such as walking, running, cycling, yoga, etc.
• Incorporate active breaks into the day
5. Sleep and eat better
• Maintain regular sleep schedules and limit screen time before bed and upon waking
• Promote a balanced diet
6. Change your perspective on yourself
Be kind to yourself. ADHD is often accompanied by wonderful qualities such as creativity, the ability to think differently, quick wit, hyperfocus on certain subjects, etc.
Indeed, living with ADHD brings challenges and some adjustments, but by trying to better understand oneself, adopting appropriate strategies and cultivating self-compassion, everyone can learn to better navigate this unique way of functioning.