4 Organisation Tips to Help People with ADHD
The notion of ‘paying attention’ is easier said than done for people with ADHD or ADD. It’s not just about momentous occasions like tests at school or job interviews; even seemingly simple day-to-day tasks require a certain level of concentration in order to get organised.
In recent years, there has been a considerable increase in the number of adults diagnosed with ADHD in the UK.
Until recently, ADHD was mistaken as a disorder present only in children, having a knock-on effect of adults being severely under-diagnosed. Some researchers propose that around 75% of adults with ADHD may not even be aware they have it.
In addition, under-diagnosis is magnified for girls with ADHD due to stereotypes of it being a ‘male disorder’, evidenced by the 4:1 split between boys and girls receiving a diagnosis. Studies indicate that this could be due to girls being expected to behave better than boys and hide disruptive traits.
Lack of diagnosis means a lack of treatment, and ADHD can become debilitating without proper treatment. As you can imagine, this only makes it more difficult for people with ADHD to find structure in their lives.
At Calvert Exmoor, our vast experience with neurodivergent guests helps us to understand that getting organised can be difficult for those with ADHD and comorbid conditions. It doesn’t matter whether it’s packing for residential trips or getting ready for the day, we have a few ideas to help.
1. How Music Can Be An Organisation Strategy for People Who Have ADHD
Some ADHD symptoms, such as lack of focus and hypersensitivity to loud noises, can really impact the ability to organise. Thankfully, music can help keep your thoughts in order.
People with ADHD often struggle with concentration because of lower dopamine levels in the brain. Stimulants like caffeine or prescribed medication for ADHD can increase dopamine levels, but so can listening to your favourite music!
That being said, different things work for different people, and the type of music you listen to can be the deciding factor in its helpfulness.
For instance, songs with lyrics can prove troublesome for some as it’s easy to get carried away and start performing a sing-along session instead of carrying out the task at hand. Still, as long as the songs are mid-tempo with a clear rhythm, there’s a chance it will aid productivity.
If music with lyrics ends up being too distracting, here are some alternatives:
Songs in a Foreign Language
Listening to catchy tunes in a language you don’t understand is a surefire way to keep you working to the beat instead of getting caught up in singing along.
Classical Music
Much research has been conducted on the vast benefits that listening to classical music from composers such as Vivaldi, Debussy, Mozart, Bach and so on can provide. It is known as the ‘Mozart Effect’, stimulating the brain to improve problem solving and spatial awareness.
Still, for some, classical music can be a bit too boring. Researchers also found that pop music can sometimes be more effective than classical tunes because younger people enjoy the former more.
It just goes to show that different things work for different people!
Movie or Video Game Score
Original scores from films or video games combine the best of both worlds! Scores composed for big budget movies and games are often orchestral and draw inspiration from classical music to create that ‘epic’ sound.
That’s why popping on completely lyricless music from your favourite piece of media may provide people with ADHD with a familiar and enjoyable experience without being too distracting.
White Noise
White noise can be the most effective option. Something as simple as a fan or the humming noise from a fridge provides steady and repetitive background noise without being too overwhelming.
On the other hand, some people may find background noise extremely grating. You never know until you try!
Needless to say, there are plenty of options to experiment with. So, if you or a loved one struggle with skills necessary for organisation – such as time management and paying attention – try putting on some tunes and work to a beat.
2. Reminders Help People With ADHD With Grooming Habits
For people with ADHD, maintaining good hygiene habits can be challenging when managing ADHD symptoms; it’s not simply a case of laziness!
Brushing teeth, combing hair, showering and so on can feel overwhelming but little reminders can give you gentle nudges to keep your daily routine on track.
Reminders can be done in many ways, for example:
- Colourful posters
- Post-it notes
- Whiteboards
- Alarms
- Phone apps
Having these signs to give you a prompt can be helpful!
The importance of reminders extends to other vital things, such as taking meds or even drinking water. Forgetting to drink frequently occurs for people with ADHD and shouldn’t be taken lightly, as hydration is crucial to keeping your body functioning and healthy.
Phone apps in particular can be a low maintenance and useful method for people who find they need reminders for certain things at specific times of the day.
3. Incorporate Exercise Into Your Daily Routine
To improve executive functioning skills, consider participating in activities that involve routine physical exercise, as this offers the following benefits:
- Developing time-management skills.
- Increasing focus as exercise is another dopamine boosting activity.
- Reducing hyperactivity by providing a healthy outlet through physical stimulation.
- Reducing stress.
- Reducing impulsivity.
Engaging in periodic activities can help make organisation feel a little more natural.
Outdoor Activities for People with ADHD
A daily 30 minute walk is a form of mild exercise that can help reduce ADHD symptoms. The same goes for wheelchair users who use their arm muscles to venture through nature trails.
Getting outside and clearing your mind with some physical activity is ideal for establishing a pattern that’s both enjoyable and easy to stick to.
Jogging
Going for a morning jog can help establish a routine and provide higher intensity exercise for people with ADHD who desire more stimulation.
Yoga
Practising breathing exercises, poses to improve posture and balancing your body can induce mindfulness and a sense of inner peace. Yoga is perfect for people with ADHD who want a lower intensity activity to clear the mind.
Like with jogging, yoga can be done as a group activity or individually – whichever you’d prefer!
4. How a Trip to Calvert Exmoor Can Help People With ADHD
At Calvert Exmoor, qualified coaches lead every activity and have a wealth of experience instructing people with a wide range of disabilities and needs including ADHD. Friendly and approachable, they will ensure that everyone feels safe and included in our range of activities, such as the following:
Archery
Archery is another low intensity activity, providing a rejuvenating and stimulating sensory experience. The motion of drawing back the string of the bow, holding then firing an arrow can be a meditative and calming process, encouraging patience and attentiveness which are required skills when you need to get organised.
Challenge Course
A great way to encourage organisation is a challenge course as this involves teamwork to solve problems in a way that’s fun and engaging. Problem-solving activities are an excellent way to challenge people who have ADHD and strengthen cognitive abilities, which is vital for organisational skills.
Orienteering
Orienteering involves learning how to navigate a map so our guests can explore the trails surrounding Calvert Exmoor. This activity is a fantastic way of promoting self-determination and organisational skills.
We hope this has given you some guidance on how to manage ADHD symptoms when getting organised. If you’re eager for disabled activity holidays in the UK that can provide accessible recreational activities, head out to Calvert Exmoor for a range of fun outdoor adventures.
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