Attention-Deficit/Hyperactivity Disorder (ADHD) - Inattentive type

Management and resources

At home

Behavioral changes, when added to medications and therapy, can be a powerful combination when dealing with ADHD. People with ADHD often find the following tips helpful:

Keep keys or other important items in a special, designated “home” such as a dish close to the front door of the house: If the car keys are not in use in the car, then they need to be in the dish. This helps avoid constant searching for lost keys. It can also be helpful to assign a home to other frequently misplaced items, such as cell phones and wallets.

Buy a physical calendar to keep track of appointments, and keeping it in a high-traffic spot at home; Or, use cell phone calendars to set reminders of upcoming events. These reminders can be set to notify an individual a day in advance so that conflicting plans aren't made.

Keep a notepad nearby to jot down important thoughts whenever they occur.

Taking a list to the store can help people with ADHD to remember to buy the most important items. For example, if planning to make spaghetti, one may need pasta and tomato paste, as well as garlic bread. Lists can help individuals avoid the scenario of bringing home cannoli while forgetting about the main ingredients of the dinner. (Keeping lists in the same place, such as the front pocket or the wallet can help, too.)

Setting aside a designated time slot each week to handle administrative/household duties such as paying bills, making & documenting appointments, and coordinating logistics.

Picking an enjoyable physical activity to do every day: While regular exercise is easier said than done, physical activity has been shown to help people with ADHD to burn off extra energy and improve focus.

At work

ADHD tends to affect all parts of one’s life, including life at work. With ADHD, it is important to remember that getting treatment might make work feel more manageable. In the meantime, here are some examples of ways to make it work:

During meetings, some people find it helpful to keep a notepad handy in order to jot down ideas or counter-points so that they remember to say them for later when there is a natural break in the conversation. In attempts to keep track of to-dos or follow ups that come out of the meeting, keeping a post-it on one's computer with an always-visible running list can help. There are also free task management tools such as todoist.com, Trello.com, or asana.com that allow individuals to easily add and track to-do lists (personal or professional in nature).

Others may find that workplace accommodations are necessary. For example, ADHD might make it easier for a person to become distracted in a loud or chaotic work environment. Individuals might be able to request accommodations such as a taller cubicle, or the ability to wear headphones, or a desk closer to the wall. Under the Americans with Disabilities Act (ADA), certain individuals with ADHD, but not all, may qualify for reasonable accommodations at work. Vital considerations involved with qualifying include (1) the employer’s type of business and operations, (2) how ADHD is affecting the individual's ability to carry out essential job functions, and (3) whether or not an accommodation would cause the employer an undue hardship.

A note from a prescribing physician should serve as a record of ADHD, however, not all employers are required by law to offer accommodations. Effectively acquiring workplace accommodations often requires collaborating with the employer’s HR department to institute a plan that satisfies all involved.

People with ADHD do not ever need to tell anyone at work about having the condition, nor do they need to keep it a secret. The amount an individual shares is their choice, though some people find it useful to share this information with a manager or colleague to help others understand that their brain might operate a little bit differently.

At school

At this point, adults with ADHD might have already developed some helpful tips & tricks in the classroom, but it’s never too late to start a habit that might help bump up grades.

Scheduling time to study with other people: some people with ADHD - Inattentive type find that social interaction while preparing for a test or completing homework, while possibly distracting, can make the task seem less daunting.

The Americans with Disabilities Act also applies to public higher education programs and many private higher education programs, in addition to public primary and secondary schools. For the purposes of this law, ADHD is considered a disability when it causes limitations in one's ability to participate in education at the same level of other students that do not have ADHD. Students with disabilities are entitled to reasonable accommodations designed to help mitigate symptoms and increase their likelihood of academic success.

Accommodations may include “time and a half” testing, a separate room for taking exams, or a designated spot in the front of the classroom, among others. Each school’s process of requesting accommodations may look different, so those with ADHD may speak with their school administrators to understand their process and what documentation is required.

In relationships

Many people with ADHD - Inattentive presentation report that their difficulty with follow-through and organization can be frustrating to their partner or friend.

Some partners find it helpful to set aside a designated time each week to discuss the upcoming week’s plans, and to take care of important household business such as scheduling appointments, paying bills, or tidying up. For friendships, this might look like setting aside time each week to take inventory of incoming messages, making sure they've responded to text messages, phone calls, and personal emails.

Others with ADHD - Inattentive presentation say that their excessive talking or difficulty attending to conversation can make a partner feel “unheard.” One tactic for improving communication quality is to make it a point to start conversations with a question for the other person, a way to show that they care what the other has going on in their life, and ensure they have ample time to be heard.

Practicing active listening

Practicing active listening. Active listening is a skillset that one can build with practice: it refers to a way of listening that involves reflecting back information, which tends to keep both parties engaged in conversation, feeling as though they’ve been heard. In order to practice active listening, one can try asking questions in a non-judgemental way. This involves reflecting back what has been said, making eye contact, mirroring emotions, and summarizing what was said. The idea is for the individual to avoid jumping in with their own perspectives and ideas, and be more of a sounding board to help the other person expand on theirs.

Additional resources on ADHD

One of the most helpful ways to work with ADHD is by learning about it. There are an abundance of resources, organizations and support groups focused on adults who experience ADHD. By becoming involved in these organizations, reading books about ADHD, and attending virtual conferences, many people uncover helpful strategies and find that they’re not alone at all.

Organizations

Attention Deficit Disorder Organization

Centers for Disease Control and Prevention (CDC)

Children and Adults with Attention Deficit Disorder

National Institute of Mental Health

U.S. Department of Labor

U.S. Department of Education