27 ADHD Coping Skills to Help You Stay Focused

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Attention-deficit hyperactivity disorder (ADHD) can make it difficult to get things done in your life. It can make it hard to stay focused on the task at hand and keep your priorities on track. That's where coping strategies come in.

Coping strategies can help you manage ADHD symptoms. They make it easier to stay calm or on track. There are strategies to help you ease hyperactivity, refocus wandering attention, and get organized.

We've grouped the 27 coping skills below by common issues that can get in your way.

Coping skills for hyperactivity

Restlessness is one of the most common signs of ADHD. Your body wants to move even in settings where movement isn't welcome.

Some people try to fight the urge to move, said Gary Siliski, a licensed professional counselor in Georgia who has over 35 years of experience working with people with ADHD. But he recommends the opposite.

"Finding ways to activate your body is helpful for your brain to feel calmer," Siliski said. And there are plenty of ways to fulfill the urge to move regardless of where you are.

Here are some ideas to manage hyperactivity.

1. Shake your legs while sitting

Shaking one or both of your legs may help calm your mind. This can be especially helpful when you need to be seated for a while.

2. Move your hands

Moving your hands may help you channel your physical energy and pay more attention to a specific task. There are lots of options, including playing with quiet fidget toys like Silly Putty.

3. Doodle or draw on paper

Doodling or drawing can help some people to listen better.

4. Use a standing desk

A standing desk can let you more freely move, pace, or switch from foot to foot.

5. Chew gum

Chewing gum is a quiet and subtle strategy that some people use to activate their body while focusing on a task.

6. Take notes

If moving your hands works well for you, also consider taking notes when you're listening to a lecture or meeting. You can use a stylus to write in a notes app on your smartphone or use good old pen and paper.

Coping skills for impulsive urges

ADHD can lead to a number of impulsive urges, such as taking risks or blurting out thoughts. But impulsive urges can go beyond that. "Impulsiveness can include making rash decisions, making a conclusion from just a bit of information in a conversation, or rapidly shifting emotions," according to Siliski.

These urges stem in large part from how ADHD affects your executive functioning - the ability to plan and organize your actions or get things done. Executive functioning is controlled by the prefrontal cortex, the front-most part of the brain that makes decisions and weighs consequences.

Here are some skills that can help you better manage impulsive urges and actions.

7. Keep a notebook and pen nearby

These will be useful when you have the urge to say something that might not be helpful in the moment. Write it down instead of saying it out loud. You can also use a notes app on your phone for this purpose.

8. Pause before you act

Practice stopping to take a moment and think before you act. It may help to take deep breaths and close your eyes as you learn to pause. Then ask yourself, "How will this choice or action impact me or others?" Continue to breathe deeply as you process the possible consequences.

9. Consider what triggers your impulsive urges

These triggers can vary a lot. You might engage in risky behaviors when you're around a certain group of friends. Or perhaps certain meetings at work cause urges to say something unprofessional. When you notice an impulsive urge, make note of the situation. Look for patterns and then brainstorm ways to manage common triggers.

10. Practice counting from 1 to 10

Depending on how triggered you feel, you can try counting from 1 to 10 or longer. This is especially helpful when you're about to send a text or email when you're upset. After counting, try to wait an hour or two before hitting the send button or run the message by a trusted friend.

11. Stop, think, and regulate

When you recognize an impulsive urge, pause in place. Think about your urge, even say it out loud, if it's OK in that context. Consider if you really want to act on the urge. If not, "regulate" by diverting your attention. You can do this by doing some jumping jacks, using a fidget toy, or turning your attention to another project.

Coping skills for difficulty focusing

The inattentive type of ADHD can make it very difficult to focus. Your mind may wander in the middle of an important task or you may get easily distracted. Coping skills can get your mind back to the task at hand.

If you find yourself easily distracted or unable to focus, you might want to try these strategies.

12. Ask people to say your name

Ask those around you to say your name before they tell you something important. Hearing your name may help get your attention and help you direct your attention to the conversation.

13. Set timers

Setting timers on your phone builds in stopping points into your day. They'll get your attention. This can help you recognize that your focus has wandered and redirect your thoughts to what you need to get done.

14. Take short exercise breaks during long tasks

A walk to the water fountain or corner coffee shop can give your brain a little break and help redirect your focus.

15. Reward yourself

Think of a reward to give yourself when you meet goals. Make the reward something that will motivate you. This is especially useful when you have to work on tasks that aren't very exciting.

16. Work alongside a colleague or team

Collaborating with others may keep you focused.

17. Listen to 'mindful music'

Play soothing background music. The relaxing tones may help you focus. Music with harsh or shrill sounds may be too distracting.

18. Practice yoga or meditation

Learn how to get into a calm space or a place of mindfulness to refocus your thoughts.

Coping skills for disorganization

Many people with ADHD have a tough time with organization. You may struggle to follow instructions, easily lose items, mismanage your finances, or arrive late to appointments (or miss them altogether).

Setting up systems to stay organized can be very helpful. But this takes some thought and repetition, Siliski said. "A common strategy is to create a logical place for each thing you use, and always put the item back in that place," he said. "As you repeat this step, you will waste less time looking for lost items and have less emotional turmoil over the lost item."

Here are some more organizational strategies that Siliski recommends.

19. Organize like with like

Try to organize similar items in the same area in your home or office. And do similar tasks in the same area as well. "This develops a habit as the mind syncs tasks to locations," Siliski said.

20. Remove clutter

Get rid of visual clutter that can distract you from your work. Otherwise, you may end up doing something else that catches your attention.

21. Be intentional about where you put things

When you think about something you need to take with you, put the item where you'll see it or in your vehicle. Don't expect to remember the item as you're walking out the door.

22. Take notes in the moment

Use a pad of paper or notebook to write things down as you think of them. Carry it with you, because inspiration and recall of important items will come at the least-expected moments.

23. Create quick lists

When you first write your to-do list, put it in a random order. When you're ready to take action, number the items on your list in the most efficient order at that time.

24. Color-code your calendar

Use colors to organize your day and week. You can do this in a number of ways. You can color-code your calendar by task or by prioritizing what's most important throughout your day.

Coping strategies for procrastination

"Time is one of the biggest challenges for all types of ADHDers," Siliski said. "The only time that exists in the ADHD person's mind is 'now' - this very moment."

This mindset can lead to procrastination, the act of delaying or postponing a task. You may find it difficult to plan an event, set priorities between events, or break down a big project into smaller tasks.

"If the ADHDer says, 'I'll do it in a minute,' they probably won't because a minute from now doesn't exist, and that time will get filled with something else," Siliski said. Siliski offers the following tips to avoid delaying projects.

25. Ask for help

Find someone who's good at time management and ask them to help you. Work with them to set realistic workloads and a timetable for yourself. Sometimes it's easier to create a solid plan with someone else.

26. Use alarms and timers

Whether on your phone or a separate device, times and alarms can be very useful. "Many ADHDers typically do not manage time well," Siliski said. "You think you can do more in your allotted time than you realistically can do." Alarms and timers may save you from missed deadlines and missed appointments.

27. Be kind to yourself

Don't be too hard on yourself when you do procrastinate. Even with lots of preparation and organization, there'll be times when you procrastinate. And that can be true whether you have ADHD or not.

What should you do if ADHD coping skills aren't helping enough?

Coping strategies can be helpful to manage your day to day. But they're not a substitute for adequate ADHD treatment. Talk with your healthcare team if your ADHD symptoms get in the way of your daily life.

Research suggests that medication is the first-choice treatment for ADHD. "Medication is typically very beneficial," Siliski said. Healthcare professionals may prescribe either stimulant or nonstimulant medications for ADHD.

"My experience in helping people with ADHD suggests that about two-thirds of successful treatment is using correct medication and one-third is implementing new habits through education and repetition," Siliski said.

Other strategies may also help you navigate your ADHD symptoms. Dr. Dominique Branco, a consultant at The Lifting Group, works with students and professionals on setting goals, developing life skills, and managing plans and routines. Here are a few of her tips.

Work with an executive function coach

An executive function coach helps you develop and strengthen skills, such as:

• Organizing

• Planning

• Managing time

• Setting goals

• Staying focused

• Believing in your ability to meet goals

Find an executive function coach by doing a Google search with the words "executive function coach for ADHD" or check CHADD's professional directory. CHADD is the Children and Adults with Attention-Deficit/Hyperactivity Disorder organization. You can also look through the ADHD Coaches Organization directory.

Work with a therapist

Psychotherapy for ADHD can help you learn ways to improve focus, decrease hyperactivity, and better manage impulses. Cognitive behavioral therapy (CBT) encourages people to understand how their feelings, thoughts, and behaviors affect each other. CBT therapists can also help with strategies to manage time, plan, and organize.

Find an ADHD skills class

ADHD skills classes may be another helpful option. They cover things like managing time and organizing your spaces. You may be able to find an ADHD class in your area or an organization that offers virtual options.

Check out these classes and workshops as a starting point:

• CHADD's Adult to Adult program

• Time management courses from ADDClasses.com

• The Center for Living Well's workshops and courses

• Virtual peer groups and programs from the Attention Deficit Disorder Association

Frequently asked questions

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