I am a young person with ADHD
I am a young person with ADHD
What can I do to manage my ADHD?
Now you know a bit more about what causes ADHD, how it affects your brain, and your daily life, let’s look at a list of helpful ways to deal with some of the issues ADHD can cause in your daily life.
Making ‘The Deal’
  • Making ‘The Deal’ is where you agree to do something with your parent, carer or teacher, like being on time, tidying your bedroom, or being organised at school
  • You should try to make ‘The Deal’ in writing, and if you keep your side of the bargain, agree to get a reward!
  • Keep ‘The Deal’ simple – and don’t try many deals at once – build them up over a period of time so that you get used to completing them
  • If your symptoms are causing you impairment, your doctor may prescribe medication to reduce the symptoms of ADHD
  • Some young people manage without medication, while others take it all the way through school and continue when they go off to college
  • Remember that medication doesn’t ‘cure’ ADHD, but it can help with the symptoms, which is why you need to take your tablets as prescribed
  • This can be hard at times, so make sure you get your parent, carer or teacher to help you
Dealing with stress
  • Having ADHD might make you feel stressed, and if you’re stressed it can lead to things like:
  • Problems sleeping
  • Eating less (or more)
  • Feeling anxious or irritable
  • Feeling angry or losing your temper
  • Worrying
  • Making risky decisions
  • Headaches
  • Tension
  • A good way to deal with stress is to do some relaxing routines
  • This could be finding somewhere that’s quiet and comfortable, laying down on your back (or standing with your back against a wall) and closing your eyes. Then do some or all of these two or three times:
  • You might find it hard to ‘relax for 20’ at first, but keep trying because you’ll get better with practice
  • And don’t worry if you start to feel tired – that means you really are relaxing!
Getting organised
  • Routines, checklists and timetables are a great way to help with some of the chaotic characteristics of your ADHD
  • Your parent or carer may set up some routines, checklists or timetables for you, which can help you stay more organised, and help with what you do every day
  • If you write things down, it can help you remember better
  • For instance, if you write down what you need for school, or have your school timetable next to your bed, you’re less likely to forget stuff
  • Sticky notes help as well, but not too many, and make sure you write neatly!
  • Why not include a routine as part of ‘The Deal’ and agree a reward for sticking to it!
  • Do you ever feel like you can’t switch off at night?
  • People with ADHD sometimes find it difficult to get to sleep, or to get enough quality sleep, and this can make your symptoms worse
  • Being tired all the time isn’t fun and worrying about it can make things worse!
  • Try these things to help you get a better night’s sleep:
  • Do some sport or exercise because this can really help make you tired
  • Keep your routines and checklists on a sheet of paper next to your bed, and have a read through before you switch off the lights, so you aren’t worrying about things you might have forgotten
  • Go to bed a bit earlier, and do some of the stress-beater exercises
  • Did you know?
  • Better sleep can improve your concentration at school
  • Half-an-hour more sleep can improve your school performance
  • More sleep can reduce your ADHD symptoms
Useful Links
  • Born to Be ADHD is your portal for information on:
  • Born to Be ADHD Campaign - encouraging members of the community to take action in addressing stigma and misconceptions surrounding ADHD.
  • Stories that Never Stand Still - a collection of inspiring stories from people living with ADHD to educate and empower those in the community.
  • Educational resources - aimed at members of the community to improve care for those living with ADHD
  • BorntoBeADHD.co.uk is initiated and funded by Takeda with materials created in collaboration with UK-based patient organisations.

Patient support organisations

Professional organisations