Effective Coping Skills for ADHD

Coping Skills for Hyperactivity

Hyperactivity is one of the most visible symptoms of ADHD. It manifests as a relentless surge of energy that makes it virtually impossible to remain still and focused. 

There are several effective ways to channel your excess energy constructively. Using the following specific coping skills for ADHD hyperactivity can help you stay calm despite this ADHD struggle.

1. Engage in regular physical activity: Daily exercise is an ADHD coping skill that releases endorphins that make you feel good. Using all that energy improves focus and reduces symptoms of hyperactivity.
2. Utilize sensory toys or fidget tools: Stress balls or fidget spinners offer a physical outlet for restlessness. They’re known for calming nerves and helping with concentration. Studies have found that fidget spinners are an effective intervention device that increases on-task behavior in some students. 
3. Use movement-based learning techniques: Incorporating physical movement into learning environments is a great coping strategy for ADHD students and adults. Researchers found that movement improves cognitive performance. For example, standing while writing or sitting on a yoga ball while reading can enhance engagement and improve retention of information.
4. Practice relaxation techniques: Relaxation techniques — like yoga, deep breathing, and meditation — help you stay present and calm the mind and body. Regularly practicing these techniques can offer relief from the constant urge to move.
5. Limit sugar and stimulants: Reduce your sugar and caffeine intake to stabilize mood and energy levels and reduce the frequency of hyperactivity spikes.
6. Encourage creative outlets: Creative activities like drawing, singing, painting, or writing are all productive ways to channel extra energy and emotions.

Coping Skills for Attention Difficulties

Attention is a core challenge for most people with ADHD. Not being able to stay focused impacts the quality of work and the ability to complete tasks on time. There are numerous ADHD coping mechanisms you can use to minimize distractions and improve concentration.

7. Take regular breaks: Taking frequent breaks — even if they’re short — is an ADHD coping skill that can help combat mental fatigue and ADHD overstimulation, and boost productivity. Giving yourself time to decompress mentally allows you to return to tasks fresh, with renewed focus and energy.

8. Practice mindfulness exercises: Mindfulness exercises such as guided imagery and focused breathing help you feel centered. With regular practice, you’ll find you are more focused when you implement this coping strategy.

9. Minimize external noise: External noise is distracting for everyone, but it’s especially bothersome for someone with ADHD. Creating a quiet workspace is a great way to improve your attention span.

10. Use noise-canceling headphones: Noise-canceling headphones block out disruptive background noise to offer a controlled, peaceful work environment where you can concentrate. Try listening to brown or pink noise — research shows these sound frequencies enhance cognitive function and improve focus.  

11. Try body-doubling: Body doubling for ADHD simply means working beside another person. The work doesn’t have to be collaborative for this ADHD coping technique to be effective. Just being physically next to someone can improve accountability, keep you focused, and boost dopamine levels, so staying on task and getting your work done is easier.

12. Set specific focus periods: Designating times to focus on work helps structure your day and lets the brain know there’s an end time at some point. For many people, timers or apps can be an effective way to stay on track.

Coping Skills for Procrastination

Procrastination is one of the most challenging aspects of ADHD. Not only does it keep you from starting or finishing work, missing deadlines increases stress and anxiety levels. There are many effective ADHD coping mechanisms out there to help you beat procrastination and remain motivated.

13. Set clear deadlines: Setting firm deadlines for every task creates an internal sense of urgency, which might make you more likely to get things done on time.
14. Prioritize tasks daily: To-do lists are great, but they can also be overwhelming for someone with ADHD. Every morning, organize your tasks by priority so the most important things get done first. This habit reduces the stress you experience from feeling unaccomplished at the end of the day.
15. Start with the most straightforward task: Although you want to frontload your list with the important things, it’s OK to sprinkle in some simple and easy tasks at the beginning of your day. Doing so gives you a quick win, and crossing things off your list early boosts confidence and gives you the momentum you need to tackle more daunting or challenging tasks.
16. Break tasks into smaller chunks: Breaking large tasks into smaller pieces often makes them feel much more manageable. This way, you’re more willing to tackle them — and you’re more likely to complete them.
17. Use the Pomodoro Technique: Research suggests the Pomodoro Technique can be an effective tool for people with ADHD. This ADHD hack alternates short, focused intervals where you work consistently — usually 25 minutes — with small breaks.  
18. Limit distractions: A distraction-free work environment helps you be more productive and focused. Silence notifications, close additional browser windows, and set your phone on do-not-disturb. Don’t check your email or social media during your focused work time.
19. Use visual timers: ADHD time blindness is incredibly common, so having a visual timer in your line of sight will remind you of how much time you have left on any given task. This ADHD coping technique helps you pace yourself through projects while staying focused.
20. Reward completion of tasks: Reward systems can be effective motivators. Rewards can be small, like getting a snack or taking a quick walk. Try anything that encourages you to stay on task.

Coping Skills for Organizational Management

Organizational management is a crucial skill to master if you have ADHD. Being organized reduces chaos so you can meet both short- and long-term goals. Using ADHD coping strategies that foster order and efficiency helps you successfully manage your days while relieving stress. 

21. Use a daily planner. Daily planners let you track appointments, tasks, deadlines, and important dates. Having one central tool to manage all your responsibilities reduces the likelihood of forgetting essential obligations. 
22. Color-code your calendar: Assigning colors to activities or priorities is a visual way to simplify your scheduling. Research shows that color coding makes storing and retrieving information easier for the brain. 
23. Implement a filing system: Keep documents and important papers organized. A clear filing system reduces the time it takes to look for items and keeps essential paperwork easily accessible.  
24. Set reminders for tasks: Digital tools and apps let you set reminders for upcoming deadlines, assignments, and projects so you don’t miss anything.
25. Create to-do lists: Writing a to-do list every day gives you a place to break down your goals into actionable steps that you’re more likely to complete. Use your list as a clear roadmap for the day — it will keep you on track and provide a sense of accomplishment as you check things off.
26. Declutter your workspace: A cluttered workspace makes it challenging to stay focused. A tidy environment, on the other hand, motivates, minimizes distractions, and makes organizational tasks feel much less overwhelming.
27. Categorize items by priority: Sorting your tasks by priority ensures you meet critical deadlines. This habit helps you manage your time and resources more effectively by quickly getting the most critical things out of the way each day.
28. Review goals weekly: You should review long-term goals weekly so you can make adjustments as needed based on your progress and priorities.

Grow Your Toolkit of ADHD Coping Skills with Support

When ADHD coping skills are tailored to keep you productive, you’ll no longer feel your condition is holding you back. Learning to manage hyperactivity, attention issues, procrastination, and organizational challenges helps you succeed in every area of life, with or without ADHD treatment. The more coping skills you have to choose from, the more likely you are to find several that work. 

Whether you are struggling with ADHD at work or school, experiment with each of these strategies to figure out which ones best suit your personality, style, and needs. Incorporate them into your daily life and routine to improve efficiency and reduce stress throughout your days.

If you need some extra support, you can find ADHD treatment from the comfort of your home with Talkspace. At Talkspace, you can connect with online therapists and psychiatrists, experienced in treating ADHD, so you can learn long-term coping mechanisms to manage your condition. Get connected with a mental health professional so you can start online treatment for ADHD.