Supporting Young Adults with ADHD: Strategies for Success in School and Work

Many young adults with ADHD have a hard time staying focused and keeping organized. Not being able to manage their time and daily activities properly can make school and work feel overwhelming. Yet, with the right support and strategies, young adults with ADHD can thrive.

Understanding ADHD in Young Adults

ADHD affects how young adults think, feel, and act. It can make it hard to pay attention and control impulses. In school, students might not be able to follow lectures or finish assignments on time. At work, they may struggle with deadlines or to remember important details.

However, every person with ADHD is different. Many young adults with ADHD are creative thinkers and great problem-solvers. They are often very energetic, and when they enjoy a task, they can be really focused. Some might have trouble sitting still, while others might seem spacey or forgetful.

If you understand how ADHD affects you personally, you will be better able to determine how to manage your symptoms and use your strengths.

Strategies for Success in School

Thriving in school with ADHD takes some extra planning. Here are some helpful tips:

Break big projects into smaller, manageable tasks.
Use a planner to track assignments and due dates.
Find a quiet study spot to minimize distractions.
Take short breaks during long study sessions.
Try different note-taking methods to find what works best.

Talking to your teachers about your ADHD can be helpful. They might give you extra time on tests or lecture notes in advance.

It is also a good idea to join study groups at your school. Peers will help you stay focused and on-task.

Strategies for Success at Work

Navigating the workplace with ADHD can be tricky, but there are ways to set yourself up for success. Start by choosing a job that fits your strengths and interests. If you are engaged in your work, it is easier to stay focused.

It will also help to use to-do lists and set reminders for important tasks. Break big projects into smaller steps with deadlines for each part so that you can better manage your work.

Find ways to minimize distractions. This might mean wearing noise-canceling headphones or asking to work in a quieter area. If you work from home, set up a dedicated workspace away from TVs or other distractions.

Be open with your boss about your needs. Many companies offer accommodations like flexible hours or extra check-ins. These can help you stay on track and perform your best.

Time Management and Organization

Good time management and organization are vital for young adults with ADHD. Start by using a calendar system that works for you. This could be a phone app, a paper planner, or a wall calendar. Whatever you choose, use it consistently to track deadlines, appointments, and tasks.

Prioritize your to-do list. Tackle important tasks when your focus is strongest. For many, this is in the morning. A set order for morning and evening tasks can reduce stress and save mental energy. Use timers to stay on schedule and avoid getting lost in one task.

With the right strategies, young adults with ADHD can excel in school and work. It takes practice and patience to find what works best for you.

For more on ADHD, visit Casey Lester, MD, at our Menlo Park or Palo Alto, California office. Call (650) 204-1838 to schedule an appointment today.

https://www.verywellmind.com/help-for-students-with-adhd-20538

https://www.helpguide.org/mental-health/adhd/teaching-students-with-adhd