7 mistakes that make adult ADHD symptoms worse

ADHD mistakes to avoid: Don't accept too many work projects, social plans, or errands simultaneously (Image: Pexels)

Attention Deficit Hyperactivity Disorder (ADHD) is a developmental disorder that affects both children and adults and is characterized by a combination of inattention, hyperactivity and impulsivity.

ADHD is a heterogeneous disorder that has a variable expression and thus requires a multimodal treatment approach that may include behavioural strategies, environmental changes and, in some cases, pharmacologic therapy.

However, life with ADHD is not necessarily life-long discomfort. Proper approach goes a long way. In addition to professional treatment, there are behaviours and tendencies that people with ADHD need to steer clear of to improve symptoms and live more fulfilling lives.

Also read | Symptoms of ADHD: Restlessness, impatience are signs of this neurodevelopmental disorder

Clinical psychologist Dr Nisha Patel, from MindHealth Wellness Center, reveals 7 major ADHD management mistakes to avoid – and what you can do differently.

1. Procrastinating on important tasks

Like the procrastination we habitually practice, these reflexive habits of mind intensify the particular problems with ADHD — stress, missed deadlines, mistakes. Leaving assignments for school or work until the last minute can lead to anxiety. Psychologically, breaking a task down into smaller steps and putting mini deadlines for each step will significantly reduce its viciousness and make it feel less intimidating. Every step you tick off provides a little propulsion and sense of accomplishment that helps combat the desire to procrastinate.

2. Engaging in multitasking

The fact is, for people with ADHD, multitasking reduces efficiency, leading to mistakes and work left uncompleted. For instance, if you are in a meeting but replying to emails, you may miss some important points or be miscommunicating things. Only have one task to engage in; finish it before engaging in another. This method improves precision and output while minimizing the exasperation of attempting a few different responsibilities simultaneously without triumph.

Also read | Do you have ADHD? Here are 6 ways to manage this neurodevelopmental disorder effectively

3. Neglecting routines and structure

In the absence of structure or external reminders, symptoms of ADHD such as forgetfulness and disorganization may exacerbate. However, one missed day can cause a loop of undelivered tasks or poor time management. Having a set schedule for mealtimes, exercise, and work allows for security, enhances time management capabilities, and promotes productivity. Having regular routines allows us to organise our lives easily and minimize the insanity or unpredictability of what life throws at you.

4. Overcommitting or overloading yourself

Too much can lead to burnout and stress, and your ADHD will become worse also. Don't accept too many work projects, social plans, or errands simultaneously. Manage your priorities and save yourself from extra workload. Realistic goals help you focus on essential duties while avoiding feeling stretched thin or becoming unproductive.

5. Neglecting self-care

Low-quality self-care (not sleeping well, eating right, exercising) can aggravate ADHD symptoms. Inadequate nourishment or insufficient sleep can dull concentration and lead to distraction. Eating well, being physically active, and sleeping regularly help energy, mood, and attention so daily control of ADHD symptoms becomes easier.

Also read | Manage ADHD: Avoid multitasking, overcommitting, and other expert tips to manage symptoms

6. Avoiding professional help

Therapy, counselling, or medication are forms of professional support that can positively influence how to deal with ADHD.

7. Ignoring environmental modifications

ADHD people find it harder to focus on a distracting or cluttered environment. For example, if they are doing their homework in a room filled with sound, concentration becomes very difficult. Reduce distractions, maintain organized workstations, and institute quiet zones for completing assignments.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.