5 PILLARS

TO MANAGE
YOUR ADHD

PRESENTED BY
 A WORD
FROM ADDA

If you’ve been recently diagnosed with

adult ADHD, I know it can be tough
figuring out where to start.

The first thing to understand is that

there is nothing wrong with you! In fact,
we think of ADHD as a superpower.

Here are 5 pillars to help you navigate

your ADHD symptoms.

1. Learn self-acceptance
2. Take control of your life
3. Get enough sleep
4. Avoid over-committing
5. Build a support network

Duane Gordon
PRESIDENT, ATTENTION DEFICIT
DISORDER ASSOCIATION (ADDA)

02 5 PILLARS TO MANAGE YOUR ADHD

 LEARN SELF-
ACCEPTANCE

PEOPLE OFTEN FEAR THE STIGMA ASSOCIATED WITH ADHD

They worry about what people at work might think or their loved ones.

You need to tune out the negative and focus on yourself.

The sooner you accept that you have ADHD, the sooner you can take the
necessary steps to manage it and start using it to your advantage!

HERE ARE SOME METHODS TO HELP YOU WITH SELF-ACCEPTANCE

Educate yourself about ADHD. Seek the help of a healthcare

Learn about symptoms, treatment
methods, and available resources.
Recognize your strengths and
weaknesses. ADHD can present
challenges, but it’s also associated
with creativity, adaptability, and
resourcefulness.
professional if you haven’t already.
They can evaluate you and point you
toward specialists who can help you.
Be patient with yourself. Accepting
and learning to manage ADHD is a
process.

Accepting and learning to manage ADHD is a process. Allow yourself time to

find what works and doesn’t work for you. Persistence is key!

03 5 PILLARS TO MANAGE YOUR ADHD

 TAKE CONTROL
OF YOUR LIFE

YOU’RE NOT ALONE IN THIS!

Many people with ADHD struggle to prioritize work, relationships, or time.

There are several strategies you can implement to help you manage your
ADHD and take control of your life.

TRY THESE METHODS FOR MANAGING YOUR TIME AND DISTRACTIONS.

Make a list: Determine your top Use a planner: Your phone’s

priorities and focus on them.
By identifying the most important
tasks and commitments you can
decide where to spend your time
and energy accordingly.
calendar, or a productivity app to
schedule your appointments or
deadlines.
Combine these with timers or alarms
to stay on track with your tasks.

Break things up! If you have a large Create a designated workspace:

task ahead of you, break it into A spot free of distraction to help
smaller, more manageable chunks. improve your concentration.

04 5 PILLARS TO MANAGE YOUR ADHD

 GET ENOUGH
SLEEP

ADHD BRAIN IS ALWAYS AT WORK.

A lot of adults with ADHD struggle to get a good night’s rest.

Racing thoughts, new ideas, and inspiration

Dwelling on unfinished tasks or unsolved problems.

TRY OUT SOME OF THESE TIPS TO HELP CALM THE MIND:

Listen to relaxing music or the Limit screen time to reduce

sounds of nature overstimulation

Deep breathing exercises Meditation

Aromatherapy Herbal tea

Creating a routine that allows you to consistently get enough rest is

essential. Regular sleep can significantly impact how you feel, your ability to
manage your ADHD symptoms, and improve your focus.

05 5 PILLARS TO MANAGE YOUR ADHD

 AVOID OVER-
COMMITTING

LEARN TO SAY NO!

People with ADHD tend to commit to too many things, which can lead to:

Feelings of overwhelm

Anxiety, burnout, depression

HERE ARE A FEW TIPS TO AVOID OVER-COMMITTING:

Set healthy boundaries around your Plan downtime to relax and

time and energy. recharge so you can avoid burning
out.
Learn to say no when new
commitments threaten the balance
you’re creating.

Over-committing can have consequences in your professional and personal

life, such as being late to scheduled activities, turning in projects late, or
getting overwhelmed by agreeing to take on too much work.

06 5 PILLARS TO MANAGE YOUR ADHD

 SUPPORT
SYSTEM

THE RIGHT SUPPORT FOR YOUR ADHD IS KEY TO SUCCESS

An essential element of managing ADHD is finding a good support system.

Friends and loved ones who keep you accountable

A body double to help you finish tasks

HERE'S WHERE YOU CAN TURN FOR HELP:

An ADHD support group: A cognitive behavioral therapist or

People in these groups know what
you’re going through and can offer
advice and tips.
An ADHD coach:
They can help you develop routines,
set boundaries, and find ways to
manage your ADHD symptoms.
psychologist:
They can provide specific or
targeted help related to your exact
circumstances.
The Attention Deficit Disorder
Association - ADDA - provides
articles, webinars, support groups
and facilitates the largest
community for adults with ADHD!

07 5 PILLARS TO MANAGE YOUR ADHD

 INTRODUCING
ADDA+

ADHD DOESN’T HAVE TO BE A BURDEN!

ADDA+ is the Premier Resource and Community for Adults with ADHD

ADDA+ is an inclusive community of 5,364 supportive adults with ADHD

who want to give you the tools, resources, and community support to
help you live your absolute best life.

HERE’S WHAT YOU’LL GET WHEN YOU JOIN ADDA+

ADDA Social: The Largest Social 200+ Webinars by Experts in ADHD

Network for Adults with ADHD and Behavioural Therapy

25 Virtual Support Groups Live Webinars Every Month

90-Day Dawn & Other Courses ADDA+ Library

The ADDA+ Directory Community Calendar

LEARN MORE
ABOUT ADDA+

08 5 PILLARS TO MANAGE YOUR ADHD