Believe it or not, an ADHD diagnosis is not the end of the world. There are some available tools for ADHD women that can make your life so much better.
We talk about almost every topic under the sun in our group from mood swings to our significant others to our children. What I love about us is that we help each other work through day-to-day issues without judgment.
Aside from the “no judgment” zone, you know what else I value about these women?
It’s what we learn from each other.
Whenever someone has a problem they post or mention it to the group during one of our live sessions – and they always get ideas and feedback that is objective, realistic, and kind.
I have lived with ADHD a loooong time. I don’t have all the answers, but I do know how to filter through the noise and build community around ADHD women.
Even if you don’t have access to a private support group like ours, there are things you can do to set yourself up for success. Here are six dynamic tools for ADHD women.
six Dynamic Tools for ADHD women
Rest and Relaxation
Rest time, down time, whatever you want to call it – is vitally important to everyone’s mental health. Think basic: sleep at least 7.5 hours per night, and develop a sleep hygiene ritual that gets you in the right frame of mind to wind down.
Spend time with your family sans phones and ipads. Take a walk together, or watch a favorite movie. Anything that involves togetherness and inspires good communication.
Figure out what “me time” means to you. For me it involves exercise, trash tv, and good books.
Community Support
Talk to other women and adults living with ADHD. If you need to, educate the people close to you about your diagnosis. Encourage them to ask questions if they don’t understand.
Whatever you do, avoid being defensive.
Talk about how ADHD affects you. Think symptoms not labels when you are talking about the diagnosis.
Join support groups like ours, so you can meet other ADHD women.
Physical Health
Try to move your body as often as possible. Not just because exercise is good for your body, but also because it will clear your mind. I swear! It really works.
At work, walk around every hour for a few minutes. At home carry the clean folded laundry to each room individually. Do what you have to do to keep yourself moving. If you like being outside take a walk around your neighborhood.
If you are like me and enjoy your exercise temperature controlled, head to the gym a couple times per week.
Eat a colorful and nutrient dense diet. Keep your blood glucose balanced by having a combination of protein, carbs and healthy fat with each meal and snack. If you are into supplements, research those that are good for adults with ADHD.
You can read more about my simplified meal planning here.
Home Management
Develop systems that give you a sense of control over your home. You may need to theme certain days for laundry and other days for bathrooms.
Concentrate on only 2-3 major tasks per day.
Prioritize based on how negatively you will be impacted if you do not complete a task. For example, if you do not pay an electric bill – you might not have any lights. Pay your bills first. Worry about cleaning second.
See this post if you are a stay-at home mom with ADHD.
I don’t know about you but I would rather enjoy my life than have the cleanest house on the block.
Time Management
Do what you need to do to keep yourself on track. Utilize alarm clocks, pop-ups, Google calendar alerts. Whatever you need to do is totally acceptable.
As I have mentioned before I like to keep a paper calendar and a Google calendar. Here is my post on using Google calendar to block schedule your life. I still love Google calendar, but have decided that a GIANT, but very plain wall calendar is more effective.
Multitasking = bad. Seriously. Check out my thoughts on MONOtasking
Sometimes getting started is half the battle. For information on procrastination check out THIS POST.
Emotional Health
If you are newly diagnosed with ADHD take the time to grieve. Many of us have spent a lifetime trying to figure out why we feel different from other people. There is a sense of lost time and lost opportunity. It is natural to grieve what might have been.
Talk to your therapist or psychiatrist about your new “identity.”
And when you are ready, start to learn more about how your unique wiring and how to live with it. Educating yourself about ADHD is a process, and it can be quite overwhelming.
My recommendations:
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Get the ADHD Expert List
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Check out CHADD and adda
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Get real social support, but avoid huge Facebook groups
Here is my post on emotional management.
ADHD women are often diagnosed and then not given much guidance about steps to take.
There is a ton of information out there, so it’s important that you learn how to get the support you need without getting overwhelmed by social media or negative outside influences.
Over time you will find the combination of tools and supports that best meets your needs. There is certainly life after diagnosis.
