5 Strategies for Coping with ADHD That Actually Work (with some practice)

Living with ADHD is no simple feat, at times. It can and will impact all aspects of your life at some point—sometimes all in the same day.

Setting up your environment and routine in order to manage your daily life is a crucial first step in coping behaviorally with ADHD. Practicing executive functioning skills that can help you better manage your symptoms is the path forward. Here are a few starters:

1. Visualize Time:

People with ADHD experience time differently than those without, which makes it very hard to stay on task for a set amount of time. Here are a few ways to visualize time for yourself to stay engaged:

  • Use a literal timer that you place in front of you while you work. It helps to use an analog timer where you can physically see time move. You might also consider a Time Timer that shows time as a disappearing wedge.
  • Use an organizer where you can block out activities by time of day. Use different colors for different activities.

2. Externalize Your Memory:

If you have ADHD, your memory does not function like other people’s, at least without external support. External systems reduce cognitive load, and writing it out tends to be better for processing. Simple tools can help, such as:

  • Sticky notes
  • Daily task journals
  • Digital, paper, or wall calendar
  • Digital apps like Todoist or Notion

3. Break it down:

The ADHD brain is motivated primarily by urgency, which leads to chronic procrastination when the task is “write that 15-page essay” that isn’t due for two weeks. Break the problem or project down into its component parts:

  • “Write Essay”:
    1. Open laptop
    2. Open Word doc
    3. Type heading
    4. Find article to cite
  • Bonus points if you add these tasks to your daily task list from Tip #2!

4. Get Your Body Involved:

ADHD is a neurodevelopmental condition, but it lives in the body too. Movement helps regulate attention and emotion. Even small amounts of movement can help “unstick” your brain when it’s in a fog. Try:

  • Walking meetings
  • Standing desks
  • Fidget tools (putty, rings, chair bands)
  • Taking a walk before or after work

5. Practice Self-Compassion, Not Just Self-Discipline:

ADHD often comes with a harsh inner critic. Years of hearing “You’re lazy,” “You just need to try harder,” or “Why can’t you just…” can internalize shame.

  • ADHD is not a motivation problem—it’s a regulation problem. Beating yourself up doesn’t build skills. Self-compassion does.
  • Learning to say, “This is hard because of how my brain works” makes space for curiosity, not just correction.

Looking for ADHD Therapy or Support?

If you’re looking for professional support, you’re not alone. At Dallas CBT, our team offers ADHD testing and ADHD therapy and coaching that blends evidence-based treatment (like CBT and ACT) with practical strategies tailored for ADHD brains. Whether you’ve just been diagnosed or have known for years, you deserve support that fits you.