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Living with ADHD can be a rollercoaster ride of emotions, ranging from frustration to overwhelm. But rest assured, you are not alone. There are many individuals who have learned to thrive with ADHD, including myself, who have mastered the art of managing ADHD at home. In this article, I’ll share some tips and tricks to help you unleash your inner superhero and master your ADHD for a more productive work life from home.

ADHD at Home: Tips from a Pro

Create a schedule: For those with ADHD, structure is key. Creating a schedule that outlines your day-to-day activities can help you stay on track and avoid feeling overwhelmed. Setting specific times for tasks such as exercise, work, and leisure time can help create a routine and improve time management skills.

  1. Minimize distractions: With ADHD, it’s easy to be sidetracked by external stimuli. To minimize distractions, create an environment that is conducive to focus. This can include setting up a designated workspace, using noise-canceling headphones, or eliminating clutter.
  2. Utilize technology: Technology can be a helpful tool for managing ADHD at home. Use apps like Trello, Asana, or Todoist to create to-do lists or reminders.
  3. Set timers: Setting a timer can be especially handy when you need to do a task that you’ve been putting off. Set it for 15 or 30 minutes, do the task at hand until the timer goes off. Take a break and do something else. If you need to work on it further, repeat the process for a few days until the task is done.
  4. Get rid of your notebooks: Okay, don’t panic. Take a deep breath. Let me explain. If you’re like me, you have not one, not two but lots of notebooks at the ready. You write notes and to-do lists and then turn the page. You write more notes, phone numbers, and tasks on the pages after. But pretty soon, you have a mess of notes to weed through. And sometimes, that really important note will get lost in the clutter.
  5. Try a sticky note system instead: Get a small whiteboard and some small sticky notes. Jot down your thoughts, notes, lists, reminders, or daily tasks on separate notes. Arrange them in an order that makes sense to you. Once you do a task, crumple up the note and throw it away! That way, you have an organized visual reminder of what you need to focus on.

Unleash Your Inner Superhero and Master ADHD

Living with ADHD can be challenging, but it also provides an opportunity to tap into your inner superhero. Here are some tips to help you unleash your potential:

  1. Embrace your strengths: Individuals with ADHD often possess unique strengths such as creativity, flexibility, and hyper focus. Embrace these strengths and use them to your advantage.
  2. Practice self-care: Taking care of yourself is important for managing ADHD. Prioritize activities that help you relax and recharge, such as exercise, meditation, or reading. Schedule brain breaks and playdates with your furry friends.
  3. Seek support: Finally, don’t be afraid to seek support. Joining a support group or working with an ADHD coach like Jen Swedhin can provide a safe space to discuss your daily challenges and help with tips and tricks to help you conquer your daily workload.

Remember, mastering ADHD is a journey, not a destination. By implementing these tips and embracing your inner superhero, you can learn to thrive with ADHD at home and beyond.

Living with ADHD can be overwhelming, but it doesn’t have to be. By implementing these tips and tricks, you can create a structured and supportive environment that helps you thrive with ADHD. Remember, you are not alone, and with a little practice and patience, you too can unleash your inner superhero and master ADHD.

Rhonda Phillips is a full-time voiceover actor specializing in commercial, eLearning, corporate narration, explainers and a variety of other voiceover genres.

She is a voice over performance coach who specializes in working with people who are just beginning their journey into the world of voiceover. Book a session today!

Rhonda is also the host of the the popular voiceover webinar series, Late Night Secrets for Voiceover Success, a monthly affordable webinar series featuring various industry professionals sharing tips and tricks on industry topics as well as secrets to their success. Be sure to check out Rhonda’s other great blog content!