Previously, you learned about the comorbid disorders of ADD, like substance abuse, depression, anxiety, and eating disorders. Now that you have been diagnosed with ADD, you may be realizing why you are prone to being disorganized and overworked and to having difficulties sleeping. In this post, you will learn how to change your living and working environment and practice good self-care so you can cope more effectively with ADD.
Good self-care means you get enough sleep and exercise and you make healthy food choices. Change can be a daunting task when you have ADD, but even small changes in your life can make a big difference.
Reduce Clutter And Get Organized
It may be difficult to precisely define clutter, but you know it when you see it. You may have items just taking up space on your desk - items you never use. You may have receipts all over the floor of your home office because you do not know if you need them and you don't know how to file them. Clutter creates visual stress - a feeling of being overwhelmed because you have too much "stuff" in your environment. Clutter in your home or work environment can sap your energy, leading to inefficiency and a lack of productivity.
PRACTICE EFFECTIVE ORGANIZING
There are ways to create a cleaner living and working environment, including pacing yourself when organizing, using the right organizational tools, and getting someone to help you complete some tasks.
Because people with ADD tend to hyperfocus on projects (even to the point of burnout), set a timer for thirty minutes when you start organizing. Stop when the timer goes off. Take a break for fifteen minutes. Take a walk outside and change the pace of what you are doing. After your break, work for another thirty minutes. Remember to reward yourself for a job well done.
Many people with ADD feel that they can't have guests over because of the amount of clutter and messiness in their homes. This is unfortunate, because it is so important for people with ADD to have social contact. One short-term solution that can help is to get a large basket or a bin with a lid. If someone is coming over on short notice, take the clutter off your counters and toss it into this container. With the lid on top, no one will ever notice what is inside. You'll have clean counters in no time!
Another nice feature about putting clutter in a bin or basket is that you'll have everything in one place when you are ready to sort through it. You'll probably find you didn't really need anything in this container anyway!
Another way to keep organized iys by getting a file cabinet with hanging file folders the large folders in which ou can keep several smaller file folders. Label each hanging file folder with the name of a particular category, like "Loans," "Auto," "School," or "Taxes." A hanging folder marked "Loans" would have smaller file folders labeled "Student Loan," "Car Loan," or "Business Loan," for example. You can even color-code these hanging folders - putting your financial papers in a green folder and your legal papers in a blue folder, for example. That way you can open a file drawer and know immediately which hanging file folder you should reach for. People with ADD usually pick up well on visual cues, so color-coding things really helps.
Using a label maker can also be helpful. Store items in clear plastic bins and put a label on each side of each bin saying what is inside each bin. By labeling each side, you'll know for sure what is in the bin, regardless of which way it is stored on the shelf or in the closet. There are digital label makers that are available for a low price.
Another technique for effective organization is to get an "organization buddy." An organization buddy is a friend, relative, or coworker who assists you while you sort through papers, pay bills, or complete any other organizational task. You want an organization buddy who is organized, patient, understanding, and accepting of ADD. Organization buddies can help you sort through papers, clean out closets, or do any similar task that requires time and detail work. Sometimes just having your organization buddy in the room can help you focus on a task.
If you can't find a friend or relative who would be a good organization buddy, professional organizers can help. Make sure they have an understanding of the chronic disorganization that is a part of ADD. Ask them if they have worked with ADD clients before, and get references.
PRACTICE GOOD SELF-CARE
When you have ADD, you may not be aware of or pay attention to how your body is feeling. This is because people with ADD can get so overwhelmed with the world outside that they don't pay attention to what is going on in their internal world. It is important to take care of yourself by taking breaks, getting enough sleep, exercising, and eating well.
You may have gone hours without eating because you were hyperfocused on a project and did not feel hunger pangs. You may have gone for a while without adequate rest because you were trying to finish an overdue assignment. You may have gained weight because you tend to eat when you are bored and you eat too quickly.
Become Aware of Your Body's Signals
Many times, people with ADD have difficulty picking up on the cues the body is giving them. You may notice some sensations more than others - for example, you can tell when your heart is racing - but when you are distracted, you may not feel your stomach growling. When you become more aware of your body's signals, you can take steps to prevent wearing yourself out. Check in with yourself during the day and ask, "What is my body telling me?" Think about how your body reacts to different situations: with fatigue, hunger, sadness, boredom, or stress.
Then figure out a way to take care of that issue. For example, when you are hungry, your stomach may growl, you may feel lightheaded, and your hands may become shaky. To prevent this from happening, make sure you eat every four hours. Carry a snack with you and also keep some snacks in your car and in your desk drawer at work. When you are tired, your eyes may start burning, you may get a headache, and your attention may drift more than usual. Try to get a nap if you can and to get more rest at night. Practicing prevention can make a big difference in your quality of life, and it can help decrease mood swings and irritability. To find out more, you can check Adhd Organizational Skills.
