Joel D. Lazar, Ph.D.
La Jolla and Point Loma, CA
Phone: 619-540 6038               email:  doctorj7989@gmail.com

Coping Strategies for Adults with ADD

At Home:
     Make a daily “to do” list.
Have a wall calendar big enough to note reminders. Use a different color pen for yourself, your partner and each child and note appointments, birthdays, tests, parties, etc.
Have a pad to keep a running list of groceries. Note staples as soon as they run out.
Designate a place/basket for your keys, wallet and cell phone.
Set an egg timer or phone alarm when you go online to avoid losing track of time.
Set watch or phone alarm to alert you when a transition needs to occur.
Designate 10 minutes twice-daily to do “boring” tasks such as pay bills/sort papers/mail.
Break larger/longer tasks into a series of smaller/briefer tasks.
Leave early for appointments to avoid rushing and reduce the likelihood of lateness.
    Carry “post-it” notes and a pen with you to write down reminders. 
    Schedule more time for tasks than “best case scenario” would necessitate.
Parenting
Create rituals and routines for wake-up/before school, homework and bedtime.
Wake up 30 minutes before your children to get organized.
Use a planner/calendar to write down appointments, test dates, project due dates, etc.
Prepare the night before: Check backpacks, choose clothing and prepare lunches.
    Create color-coded folders or notebooks for each class and homework.
Work
Use a physical planner/wall calendar. Note deadlines, appointments and calls to make.
Set watch or cell phone alarm to remind you of meetings and to return calls.
Take a walk before meetings to drain some energy and help you be calmer and more patient.
Try to schedule meetings in a quiet environment with minimal distractions.
Tape-record meetings to review later.  Be sure to inform others of your plan.
Take notes at meetings, with particular focus on “Action Items’ that you are responsible for. 
Set your own deadlines and write these down when external deadlines don’t exist.
Break down big/long projects into smaller/shorter projects.
Schedule more time for projects/tasks than “best case scenario” timing would necessitate.
Schedule specific brief times (15 min.) to file/organize papers and check mail. 
     Keep “post-it” notes handy to jot down new tasks that arise and are your responsibility.
 
Additional Resources:   www.JOELLAZARPHD.com
                                             www.APA.org and search ADHD  
                                             www.ADDitudes.com
                                             www.addresources.org
                                             www.chadd.org