While multitasking might seem like a productive way to handle multiple responsibilities, it can backfire for people with ADHD. (Image: Canva)
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that impacts both children and adults, often presenting as a combination of inattention, hyperactivity, and impulsivity. While the exact causes of ADHD remain unclear, it is generally understood to result from a mix of genetic, neurological, and environmental factors. These symptoms can significantly interfere with daily functioning, affecting academic performance, career progression, and personal relationships. Managing ADHD effectively often requires a multifaceted approach, which can include behavioural interventions, environmental modifications, and, in some cases, medication.
Living with ADHD can be challenging, but adopting the right strategies can make a big difference. Alongside professional treatment, there are certain behaviours and tendencies that individuals with ADHD should actively avoid to better manage their symptoms and enhance their quality of life. Dr Nisha Patel, a clinical psychologist at MindHealth Wellness Centre, shares eight important pitfalls to avoid in managing ADHD, along with actionable strategies for improvement.
- Procrastinating on important tasks
Procrastination is a common struggle for individuals with ADHD. Putting off essential tasks can lead to a buildup of responsibilities, ultimately increasing stress and anxiety. For instance, delaying the completion of a school project or work assignment until the last minute can result in overwhelm, errors, or missed deadlines. To manage this, it’s helpful to break tasks into smaller, more manageable steps and set specific deadlines for each step. This approach makes the task seem less daunting and encourages a sense of accomplishment as each step is completed.
While multitasking might seem like a productive way to handle multiple responsibilities, it can backfire for people with ADHD. Juggling various tasks simultaneously can lead to mistakes, incomplete work, and increased frustration. For example, trying to respond to emails while participating in a meeting can result in missing key points or making errors in communication. Focussing on one task at a time and finishing it before moving on to the next can improve both efficiency and the quality of the work produced.
- Neglecting routines and structure
ADHD can make staying organised a challenge, and the absence of a structured routine can exacerbate difficulties in managing time and responsibilities. Without clear schedules or routines, it becomes easier to forget tasks or feel overwhelmed by disorganization. Developing and sticking to a daily routine can provide much-needed stability. For example, setting specific times for meals, exercise, and work tasks can create a framework that encourages productivity and helps manage symptoms.
- Overcommitting or overloading yourself
Taking on too many responsibilities at once can lead to burnout and stress, which may worsen ADHD symptoms. For instance, accepting multiple social engagements, work projects, and personal errands in a single week can become overwhelming, causing frustration and eventual withdrawal. It’s important to prioritise and set realistic goals, learning to say "no" when necessary to avoid overburdening yourself. Setting achievable expectations reduces pressure and allows for better focus on individual tasks.
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Proper self-care is critical for managing ADHD symptoms effectively. Neglecting basic needs such as sleep, nutrition, and physical activity can exacerbate symptoms like inattention, hyperactivity, and irritability. For example, skipping meals or not getting enough sleep can result in poor concentration and heightened impulsivity.
Regular exercise, balanced nutrition, and adequate rest can improve overall functioning and contribute to better symptom management. Prioritising time for self-care activities, such as a regular sleep schedule and healthy eating, helps
regulate energy levels and mood.
- Avoiding professional help
Managing ADHD often requires professional guidance. Whether through therapy, counselling, or medication, having a professional involved can make a significant difference in symptom control. Ignoring the need for professional support can hinder progress in coping with ADHD. For instance, a child who struggles with focus and impulsivity may greatly benefit from cognitive-behavioural therapy or prescribed medication, both of which can offer tools to improve functioning.
- Ignoring environmental modifications
For individuals with ADHD, the environment plays a crucial role in how well they can manage their condition. A cluttered or distracting workspace, for instance, can make it harder to concentrate on tasks. If a child with ADHD is trying to complete homework in a noisy room filled with distractions, their ability to focus diminishes. Modifying the environment by
minimising distractions, keeping spaces organised, and creating quiet areas for work can significantly enhance productivity and reduce frustration.
- Failing to use time management tools
Effective time management is often a major hurdle for people with ADHD. Failing to implement time management strategies can lead to missed appointments, incomplete tasks, and constant feelings of being overwhelmed. Tools such as planners, timers, and apps designed to track tasks can be extremely helpful. For example, using a calendar to set reminders for daily tasks or a timer to break work into manageable chunks (such as the Pomodoro technique) can help individuals stay on top of their responsibilities and reduce the likelihood of procrastination.
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.
