Everything from keeping up your job, family, and social commitments can seem overwhelming if you have attention deficit hyperactivity disorder (ADHD).
Adults with ADHD face difficulties in many aspects of their lives, including their health and personal and professional connections. Excessive procrastination, difficulty meeting deadlines, and impulsive behavior are possible outcomes of your symptoms.
You may feel that your friends and family are unaware of your struggles. However, change will not occur immediately. You may boost your self-worth and productivity by using the following tactics:
Be Compassionate to Yourself
Understand that you're only human and doing your best. Adults with impulsive ADHD require experience, so don't be afraid to make mistakes. The online ADHD treatment teaches that setbacks are opportunities to learn and utilize the knowledge you gather to plan future improvements and experiments.
You can't and don't have to overcome impulsivity overnight. You may avoid shame spirals by practicing patience and self-compassion as you work toward your goals to reduce negative feelings that can worsen impulsivity.
Make It Difficult to Respond Impulsively
You'll be able to recognize where and when you tend to act impulsively if you develop your self-awareness and mindfulness. The next step is to derail those events. Leave your credit card and chequebook at home if you frequently overspend when shopping. Instead, carry cash and only what you need to buy what you'll be shopping for.
Taking a notepad to key meetings can help you limit rash speaking. Rather than yelling out your thoughts, write them down as soon as they occur to you. Later, read them and bring them up. Return to your initial list to make preparations.
Recognize How ADHD Affects Your Life
What is the nature of your impulsivity? What are the other prevalent downsides? When and where do you act rashly? Adults with ADHD are not all alike. That's why it's critical to know how your own "flavor" of ADHD affects your life.
You might start by taking notes and keeping an inventory to become more aware of and identify the specifics of impulse control issues. You'll eventually come up with a system that suits your needs. You could start by:
Make a list of recent impulsive activities
- Make a list of recent impulsive behaviors that others think are impulsive.
- Analyze the negative and positive implications of such behaviors.
- Determine where you are most likely to act rashly.
Consider the Possibilities
Use the delays and pauses you cause to think about the ramifications of your actions (and whether those consequences would be reversible). The future is unknown and no one can foretell it, but you can get a good idea of what will happen if you reflect on your past impulsive behavior. Ask yourself if what you're about to do or say is helpful, healthy, and safe.
Is there any way you could improve the outcomes? Consider how you'd feel if you acted on impulse (maybe regretful or ashamed) and how you'd feel if you acted more thoughtfully (competent and confident). If it helps, you can use visual reminders.
It can be challenging to control ADHD impulsivity, but it is achievable through online ADHD treatment. Apart from seeking the help of a mental health professional, self-awareness is the first step toward impulse control.
Checking in with yourself, making it more difficult to act on impulse, and enhancing your mental and physical relaxation are ways to start taming your impulsive habits.