Everyday Strategies for Thriving with ADHD
by Dr. Kayleigh Hale, Director of Testing and Assessment
Attention-Deficit/Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition that affects both children and adults. In children, ADHD is often characterized by difficulties with attention, hyperactivity, and impulsivity. They may struggle to stay focused in school, follow through with tasks, or control their impulses, which can make classroom behavior and homework a challenge. For example, a child with ADHD might forget instructions or get easily distracted by noises or movements in the classroom. While these challenges can affect learning and social interactions, many children with ADHD are also incredibly creative, energetic, and imaginative, often thinking outside the box.
As individuals with ADHD grow into adulthood, the challenges they face can change, but they can still significantly impact daily life. Adults with ADHD often continue to experience difficulties with time management, organization, and following through on tasks. They might struggle with maintaining focus during long meetings, keeping track of responsibilities at work, or managing daily household chores. However, many adults with ADHD are highly creative and excel in environments that allow for flexibility and fast-paced work, where their ability to think quickly and adapt can be an asset.
ADHD doesn’t only affect professional life; it can also impact relationships and personal life. Adults with ADHD may find it hard to keep track of important dates, remember social commitments, or manage finances, all of which can create stress. The impulsivity associated with ADHD can also lead to impulsive decision-making, which might strain relationships. Despite these challenges, adults with ADHD often develop strong problem-solving skills and resilience over time. The ability to think in new and creative ways is a significant strength, and many people with ADHD find success in careers that require innovation, spontaneity, and multitasking.
For both children and adults, the impact of ADHD can vary widely from person to person, but with the right support and strategies, individuals with ADHD can lead fulfilling lives. It’s important to remember that ADHD is not a disorder of intelligence or capability—it’s a unique way of processing the world. Understanding, early intervention, and creating an environment that plays to an individual’s strengths can make a huge difference in managing ADHD effectively.
Strategy for Students: Use the "Pomodoro Technique" to Manage Homework Focus
One effective strategy to help students with ADHD focus on homework is the Pomodoro Technique, a time-management method that breaks tasks into short, manageable intervals. Start by setting a timer for 25 minutes (the "Pomodoro" period) during which the student focuses solely on one homework task. After 25 minutes, give them a 5-minute break to do something relaxing or enjoyable, like stretching or listening to music. After completing four Pomodoros, offer a longer break of 15-30 minutes. This approach helps students stay engaged without feeling overwhelmed by the prospect of working for long stretches. The regular breaks allow them to reset and return to their work with renewed focus, and the structure of the technique can help them develop a sense of accomplishment as they check off completed tasks.
Strategy for Adults: Use Visual and Verbal Cues During Meetings
For adults with ADHD, staying focused during long meetings can be challenging. A practical strategy is to use visual and verbal cues to maintain attention and stay engaged. For example, before the meeting, make a list of key points or objectives you want to focus on. During the meeting, consider using color-coded notes, or highlight key points on a notepad, to draw attention to the most important information. Additionally, if possible, ask questions or make brief comments to stay actively involved in the discussion. Engaging in the conversation not only helps maintain focus but also keeps the individual actively processing the information. If necessary, take short breaks to stand up, stretch, or take a deep breath—this can help reset focus and prevent the mind from wandering.
Dr. Kayleigh Hale serves as the Director of Testing and Assessment at Hope+Wellness and is a UCLA-trained neuropsychologist and licensed clinical psychologist. She is dedicated to helping each client feel understood, empowered, and supported on their path toward insight, healing, and meaningful growth. Dr. Hale specializes in comprehensive, strengths-based neuropsychological evaluations and provides affirming, high-quality care for individuals navigating ADHD, autism, memory concerns, and other cognitive or emotional challenges across the lifespan. She is deeply passionate about supporting women through perinatal mental health struggles, including postpartum depression, anxiety, and reproductive loss.
