Attention deficit hyperactivity disorder (ADHD) is commonly associated with children. However, the condition affects adults for most, if not all, of their lives. This article digs into those effects and recommends some handy tools for adults grappling with an ADHD brain.
What is adult ADHD and how does it affect daily life?
Every adult who has ADHD likely had it as a child. Some may find out they have it as children. Others may not receive their diagnoses until a significant amount of time passes.
Whatever the case, adult ADHD makes it difficult for people to concentrate and follow directions. Other symptoms of ADHD include disorganization, forgetfulness, and impulsiveness.
Beyond these symptoms, ADHD can affect a person’s mental health. Many with adult ADHD struggle with at least some of the following challenges:
- Compulsive eating
- Low self-esteem
- Trouble controlling their emotions
- Substance misuse or abuse
- Chronic feelings of stress
- Sleep problems
The tools that help adults combat ADHD symptoms
With ADHD having such a marked effect, many people look for tools to help them.
These tools can come in the form of apps or techniques. All help you to overcome the procrastination and inattention that ADHD often causes. Here are some useful tools to help you with attention deficit disorder.
Text to speech software
Text to speech (TTS) software has a simple purpose:
It reads any text placed into it aloud to the reader.
This function is helpful for anybody who has a disability that affects their brain’s executive function. For example, dyslexic people can use TTS to help them read text they struggle to read independently.
TTS readers are practical ADHD apps because they help you maintain your concentration levels. You don’t have to focus on written text. So, you’re less likely to fidget or get distracted by other things, such as social media.
A TTS tool can read to you as you switch between different tasks. These tools are handy if you partake in big projects requiring a lot of reading. They can also help students make their way through workbooks without getting distracted.
Creating to-do lists
You have a lot of important tasks to complete. That’s a challenge if you have ADHD.
The sheer number of tasks gets overwhelming. Before you know it, time management goes out the window as you struggle to pick something on which to focus.
To-do lists solve that problem.
The idea is simple – create a list of the tasks you have to complete during the day.
Start with a master list of every task you need to do. Then, compare that task list to your schedule. If you can’t handle all of the jobs today, prioritize the most important and schedule them.
Now, you have a list of essential tasks to refer to whenever you start losing focus.
The valuable ADHD resource ADDitute surveyed people with ADHD in 2022. They asked 1,342 people what tools they found helpful.
Most people with ADHD brains adore paper planners.
Paper planners are better than regular diaries because they let you visualize what you have planned for the day. You get to see your time mapped out. Plus, you spend time writing, which cements the tasks you need to do in your head.
The only downside to these planners is that you might spend too much time working on them. Set a time limit for creating your schedule, and stick to it.
Use a smartwatch for reminders
Smartwatches’ notifications can serve as distractions for people with ADHD.
But you can also use them to your advantage.
By linking your smartwatch to your schedule, you can program it to send notifications when you need to start a new task. That’s great for ADHD management. You don’t have to worry about remembering what to do because your smartwatch tells you.
Some also allow you to pre-program messages. For example, you can set reminders to pay attention in class that go off every 20 minutes.
The simple act of taking notes can be a powerful way to manage ADHD.
The hosts of “Take Control: The ADHD Podcast,” Nikki Kinzer and Pete Wright, spoke about this when talking to the team at Evernote. Wright talks about “focusing on the elephant” when taking notes. In other words, focus on one thing and write notes about it.
By committing to one thing, you become more interested in it. That makes you more likely to focus.
There are plenty of note-taking tools available, such as Evernote. You can even combine those tools with TTS apps to read your notes back to you.
The Pomodoro Technique
The Pomodoro Technique is a way to five-step way to manage ADHD. Its creator, Francesco Cirillo, outlines the following steps to help you stay focused on a task:
- Pick a task.
- Set a time limit of 25 minutes.
- Work on the task until the time limit expires.
- Take a break for five minutes.
After every four cycles, take a longer 15- or 30-minute break to recover.
This simple time management technique helps people with ADHD to stay on track and complete their tasks.
Speechify – the TTS software designed to help you stay focused
Each of the tools in this article helps people with ADHD stay focused. Healthcare professionals can also use them when treating their patients.
Now, you need to get your hands on some of them.
With Speechify, you can access dozens of TTS voices in several languages. The tool reads anything you place into it. To find out more, try Speechify for free today.
What do ADHD adults need?
Adults with ADHD need access to tools that help them focus. Some may also benefit from working with trained professionals.
What helps adults with ADHD focus?
Taking notes and making schedules are two valuable ways for adults with ADHD to stay focused.
What is a common side effect of ADHD in adults?
Anxiety is a common side effect. Some adults also begin to feel self-conscious, which can cause confidence issues.
What are the benefits of these tools?
This article’s tools help people stay focused on what they need to do.