Managing ADHD Symptoms
Attention-Defecit/Hyperactivity Disorder, commonly referred to as ADHD, is a developmental disorder characterized by persistent symptoms of inattention, hyperactivity and impulsivity. It is possible to meet diagnostic criteria for ADHD by exhibiting either inattention or hyperactivity, as well as a combination of the two.
Learn more about ADHD from the National Institute of Mental Health here.
Key Facts & Figures
Approximately 6.1 million children in the U.S. have been diagnosed with ADHD (CDC, 2016 data).
An estimated 4.4% of U.S. adults are also living with ADHD (National Institute of Mental Health).
ADHD can present with inattentive, hyperactive-impulsive, or combined symptoms.
Recognizing Daily Challenges of ADHD
Common struggles for individuals with ADHD may include time management, organization, sustaining attention, and impulsivity.
Emotional impacts of these (and other symptoms) such as frustration, overwhelm, shame, or feeling “behind” are not uncommon.
It is worth emphasizing that ADHD is in no way, shape or form a lack of willpower. It’s a difference in how the brain regulates attention and motivation.
Strategies for Symptom Management
Because symptoms vary based on the individual, not every strategy will be well-suited to every individual. It is important to start somewhere and allow space for some trial and error as you develop a plan for managing your specific symptoms. Below are some common strategies that may give you a starting point!
1. Structure & Routine
Use planners, digital calendars, or visual schedules.
Break tasks into smaller, time-bound steps.
2. Supportive Tools & Technology
Timers (Pomodoro technique), task apps, reminder systems.
Noise-canceling headphones or focus playlists for distraction management.
3. Body-Based Regulation
Regular movement, mindfulness breaks, and sensory tools (e.g., fidgets).
Prioritize healthy habits to support your body through sleep, nutrition, and hydration.
4. Professional Support
Therapy (CBT, coaching, ADHD-informed counseling).
Medication as an evidence-based option when appropriate, in consultation with providers.
Self-Compassion & Mindset Shifts
In addition to the practical strategies listed above, it is important to name that neurodivergent individuals often struggle with internalized shame. This self-criticism is often magnified by feelings of failure from being unable to fit within structures not created with your unique strengths in mind.
It is vital to emphasize that there are a number of strengths that individuals with ADHD hold including creativity, hyper-focus and innovative problem solving. Utilize the cognitive strategy of reframing to remind yourself of these strengths that you hold to counterbalance any feelings of failure when they arise.
It is important to engage in community to receive support in order to minimize the impacts of internalized shame or self-criticism. Engaging in community could include support groups, therapy, or utilizing online resources.
When to Seek Professional Help
If your symptoms are interfering with important areas of functioning including work and personal relationships or if you are experiencing increased anxiety or depression as a result of your ADHD symptoms, it may be helpful for you to seek the support of a professional.
A therapist can help you go through the process of trial and error in establishing support for your symptoms and can help you learn strategies to mitigate further mental or emotional distress related to your ADHD.
ADHD is manageable and all individuals deserve tools that work for their brains.
Empowerment Through Awareness
October serves as ADHD awareness month, which encourages us to move from stigma toward understanding.
The purpose of learning to manage your ADHD symptoms is not to “fix” yourself, but rather a way to support yourself toward success by leaning on your strengths and systems that work for you. It is possible for you to thrive with ADHD.
Meet the Author
Cassie Thomas, MA, LPC
Cassie is a Licensed Professional Counselor in Colorado and Wyoming. Cassie loves to support adolescent girls and gender non-conforming clients of any age in their exploration of identity.
Cassie is certified in EMDR and is skilled in supporting clients who struggle with chronic health conditions and CPTSD.
