Individuals with attention deficit disorder (ADD) may need to integrate many forms of ADD self-help into their lives. Self-help techniques typically address functioning in a person's home, at school or work, and in relationships with others. In addition to implementing ADD self-help strategies that address specific issues such as remembering tasks and staying organized, many people find that by exercising, eating nutritious food, and getting enough sleep, they can greatly address and control their ADD symptoms.
Those with ADD often have difficulty mastering basic life skills due to difficulties with organization. Some experts recommend that those interested in ADD self-help techniques start with developing a time-management system. Some of these systems include the use of a day planner, which can be found in both hard copy and digital formats. By working with a day planner or a calendar, a person with ADD may be better able to schedule and meet commitments on a regular basis. A digital day planner may have the added benefit of including an alarm or notification system that can let its user know about an upcoming event.
Other methods of self-help include developing good communication skills within both professional and interpersonal relationships. This may mean asking a supervisor about seating arrangements that reduce distractions or asking a spouse to leave written notes or send an email recapping a discussion about an agreement to perform household tasks. People with ADD may also wish to work on paying more attention to their relationships and doing their fair share of listening, rather than just talking, during conversations.
ADD self-help systems often incorporate various types of self-care. As many people with ADD often have a lot of extra energy, some ADD self-help experts suggest that individuals with this condition engage in regular exercise. This may include both aerobic exercise as well as weightlifting. If an individual is concerned about sticking to an exercise routine, he or she may wish to enroll in an exercise class, partner with a friend or spouse in an exercise regimen, or work with a personal trainer.
In addition to exercising, individuals with ADD should eat a healthy diet and be cautious of consuming too much caffeine. It can also be particularly important for both adults and children with ADD to get enough sleep each night. In order to ensure a good night's sleep, a person should establish a regular sleep schedule and allow herself some time to relax prior to going to bed each evening. Deliberate relaxation prior to bedtime can often assist in transitioning into sleep.
