Tips to Handle and Manage ADHD in Daily Life

Tips to Handle and Manage ADHD in Daily Life

Living with Attention Deficit Hyperactivity Disorder (ADHD) can feel overwhelming, whether you are a parent supporting a child, or an adult managing your own symptoms. The good news is that with the right strategies, ADHD can be managed successfully, helping individuals thrive at school, at work, and in relationships.

At Revive by Durdans, we guide families and individuals through proven techniques and therapies that make everyday life easier. Here are some simple but powerful tips to handle ADHD.

 

1. Create structure and routines

People with ADHD do best when their day is predictable.

• Use daily schedules, planners, or apps to stay on track.
• Set regular times for meals, homework, and bedtime.
• Break tasks into small, manageable steps.

 Example: Instead of “Do your homework,” try “Finish question 1–3 in maths, then take a 10-minute break.”

2. Manage distractions

A clutter-free, calm environment reduces the chances of losing focus.

• Limit background noise like TV or loud music during work or study.
• Keep only what’s needed on desks or tables.
• Use noise-cancelling headphones if helpful.

3. Encourage physical activity

Exercise is a natural energy outlet and helps regulate mood.

• Daily outdoor play or sports for children
• Yoga, walking, or structured workouts for adults
• Breathing or relaxation exercises to calm restlessness

4. Use positive reinforcement

ADHD is often linked with criticism. Positive encouragement works better.

• Praise effort, not just results
• Use rewards for completing tasks
• Celebrate small wins to boost confidence

5. Improve time management

Time can feel “slippery” with ADHD, but practical tools help.

• Use alarms, reminders, or timers for tasks
• Break big assignments into timed chunks
• Keep clocks visible in study and work spaces

 

6. Prioritise sleep and nutrition

Healthy lifestyle habits make symptoms easier to manage.

• Maintain regular sleep schedules
• Encourage balanced meals with plenty of vegetables and proteins
• Reduce sugary snacks and caffeine that worsen hyperactivity

7. Seek professional support

Self-help strategies are valuable, but professional guidance makes a big difference.

• Psychologists can help with behaviour strategies and emotional support
• Occupational therapists teach focus, planning, and organisation skills
• Family therapy builds harmony at home and reduces stress

 

How Revive by Durdans can support you

At Revive by Durdans, we provide:

• ADHD assessments and therapy for children and adults
• Psychology services for emotional wellbeing
• Occupational therapy to build focus and life skills
• Parental guidance and family support for long-term success

Our goal is to give individuals with ADHD the tools to live confidently and independently.

Final word

ADHD does not have to hold anyone back. With structure, support, and professional care, children and adults with ADHD can reach their full potential.

Contact Revive by Durdans today to learn how our ADHD specialists in Colombo can help you or your loved one manage life with confidence.

 

 

Written by Sayuru, Content Writer at Durdans Hospital