Attention-deficit/hyperactivity disorder, or ADHD, affects millions of people in the United States, and if you’re one of them, you understand how difficult it can be to focus on tasks and function in day-to-day life. While this condition is not curable, it is possible to manage with the right treatment and support.
If you’ve ever thought, “How can I live with ADHD,” keep reading to learn more about available treatments, as well as strategies you can implement on your own so you can increase your productivity and emotional fulfillment.
How is ADHD Treated?
ADHD is treated with medication, behavioral therapy, or a combination of both. Researchers are currently researching other treatment options, like transcranial magnetic stimulation (TMS), which may be used off-label if traditional treatments don’t work.
Medication
Stimulants are a first line treatment for ADHD and can be broken down into two types: amphetamine and methylphenidate. These medications increase chemicals in your brain, including dopamine and norepinephrine, that are responsible for concentration, hyperactive behaviors, and a person’s ability to control their emotional reactions and impulses.
It’s important to note that stimulants carry a risk of misuse, especially when they’re not taken as prescribed or used without a prescription. Adolescents and adults who get diagnosed later in life are more at risk for abusing stimulants than those without ADHD.
Aside from stimulants, non-stimulants are another medication option for treating ADHD. Your doctor may prescribe a non-stimulant drug if you can’t handle the side effects from stimulants, or if you have a history of substance abuse.
Behavioral Therapy
In addition to medication, your doctor may recommend participating in behavioral therapy to learn long-term coping skills. There are different types of therapy used for ADHD, so what works for someone else may not work for you. Your therapist may even combine different elements from various therapies for a greater impact.
Common therapies for ADHD include:
- Cognitive Behavioral Therapy (CBT) helps you identify and challenge unhelpful thought patterns and replace them with healthier behaviors. Researchers found that CBT reduces core ADHD symptoms and emotional symptoms, while improving self-esteem, anxiety, depression, and quality of life.
- Mindfulness-Based Cognitive Therapy (MBCT) combines traditional CBT with mindfulness strategies to help you stay present. People with ADHD have more control over their actions by becoming more aware of their present thoughts and feelings.
- Dialectical Behavior Therapy (DBT) focuses on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It can be helpful for those who have intense emotions or struggle with impulsive behaviors.
Therapy sessions can be done 1-on-1 or in a group setting. Group therapy provides peer support and a sense of community with others who understand what it’s like living with ADHD. It can help you practice social skills, learn from others’ experiences, and feel less alone.
Transcranial Magnetic Stimulation
Transcranial magnetic stimulation (TMS) is a non-invasive treatment that’s gaining attention for its efficacy in treating several mental health conditions, including ADHD. While not FDA-approved for treating ADHD, TMS is sometimes used off-label when other treatments haven’t been effective.
This procedure uses magnetic pulses to stimulate areas of the brain that are underactive or dysregulated, helping to improve your focus, mood, and impulse control. In those with ADHD, the dorsal anterior cingulate cortex is one of the brain areas that functions abnormally, which could explain attention and emotion regulation symptoms.
A recent study found that repetitive TMS (rTMS) reduced hyperactivity in the dorsal anterior cingulate cortex. This suggests that TMS may help rebalance brain activity in people with ADHD.
TMS is generally well tolerated with minimal side effects. The most common include mild headaches or facial tingling during or shortly after a session; however, these effects are usually temporary. Though rare, the most serious potential side effect is seizure, but this occurs in less than 1% of patients.
Strategies For Managing ADHD
Professional treatment for ADHD is only one piece of the puzzle when it comes to managing ADHD. To ensure you stay focused and productive, you need to build supportive habits and systems into your life.
Get Organized
Many adults with ADHD struggle with staying organized or remembering certain things. However, it is possible to create a sense of order and reduce mental clutter. Strategies to consider include:
- Using daily planners or digital calendars to track appointments, to-dos, and deadlines
- Creating lists to visually prioritize and break down responsibilities
- Clearing clutter by separating everyday essentials from less-used items (try labeled bins or storage containers)
- Doing tasks right away instead of letting them pile up and become overwhelming
Build and Follow a Routine
Routines keep things predictable and help you stay on task throughout the day. That said, your schedule doesn’t have to be rigid or boring. Instead, try:
- Build a schedule that works for you, not against you. Include daily responsibilities, but also schedule time for fun activities or passion projects.
- Have specific times for spontaneity so your brain doesn’t feel “boxed in.”
- Use visual aids like whiteboards or habit trackers to stay consistent without the pressure.
Break Down Tasks
Big projects or mundane tasks can feel impossible to do when you have ADHD, and this could lead to something called ADHD paralysis. Not an official diagnosis, ADHD paralysis causes the brain to freeze, which then causes you to avoid said tasks or completely shut down.
To overcome this:
- Pick the least intimidating task to do first.
- Break it into small and manageable chunks.
- Use a timer (Pomodoro method, or 10-20 minute sprints) to stay focused and reduce the pressure.
- Focus on just one thing (e.g., instead of cleaning your whole room, only fold your clothes).
Remember, small wins build momentum.
Let Go Of Bad Habits
People with ADHD chase short bursts of stimulation. This behavior develops because ADHD brains have low dopamine, which can make impulsive or addictive habits more addicting. Examples of quick dopamine hits include:
- Scrolling endlessly on social media
- Overeating or eating a lot of junk food
- Smoking or vaping nicotine
- Impulse buying or overspending
- Participating in risky behaviors
- Not getting enough exercise
While these activities provide short-term relief, they don’t last, making you go back for more. Start replacing them with healthier alternatives, like exercise, hobbies, social connection, or journaling when faced with urges. These habits will rewire the reward system in your brain.
Consider Body Doubling
Body doubling is when you have someone nearby while you work or tackle tasks. They may work on their own responsibilities at the same time or just be in the same vicinity as you. Body doubling can be done in-person or virtually through co-working sessions.
Why it works:
- Creates accountability
- Helps you choose and commit to a specific task
- Encourages timed work blocks
- Reduces the urge to procrastinate
Whether you need to complete work tasks, homework, cleaning, cooking, or watering your plants, body doubling helps you stay focused, so you can get things done.
What Happens if ADHD is Left Untreated?
If ADHD goes untreated, it can negatively affect your mental health, everyday life, relationships, and well-being. Untreated ADHD can lead to:
- Poor mental health and emotional health
- Struggles with keeping healthy relationships
- Higher risk of substance abuse
- Increased chance of accidents and injuries
- Greater likelihood of offensive behavior or legal trouble
- Lower educational achievement
- Reduced income and financial stability
ADHD Treatment at Cura Behavioral Health
If you’re ready to take the next step in learning to live with your ADHD, you don’t have to do it alone. At Cura Behavioral Health, we build personalized treatment plans that include therapy, medication management, and other options designed to help you thrive. Schedule your appointment today.
Sources:
- Stimulant Versus Non-stimulant Treatment Options for ADHD – American Association of Psychiatric Pharmacists
- Risks of Stimulant Misuse – Physician Health Services
- Effectiveness of cognitive behavioural-based interventions for adults with attention-deficit/hyperactivity disorder extends beyond core symptoms: A meta-analysis of randomized controlled trials – Psychology and Psychotherapy
- Transcranial magnetic stimulation in attention-deficit/hyperactivity disorder: a systematic review and meta-analysis of cortical excitability and therapeutic efficacy – Frontiers in Psychiatry
- ADHD Paralysis Is Real: Here Are 8 Ways to Overcome it – Attention Deficit Disorder Association
- The ADHD-Dopamine Link: Why You Crave Sugar and Carbs – ADDitude
- Could a Body Double Help You Increase Your Productivity – CHADD
- Risks Associated With Undiagnosed ADHD and/or Autism: A Mixed-Method Systematic Review – Journal of Attention Disorders
