ADHD Coping Mechanisms For Each Symptom Type

Attention-deficit/hyperactivity disorder (ADHD) typically manifests as one of three presentations: primarily inattentive, primarily hyperactive/impulsive, and a combined type. Each one can result in symptoms that may cause difficulties in daily life, from performance at work or school to relationships and more. That said, ADHD is considered treatable. In addition to therapy and, in some cases, medication, adopting a set of coping mechanisms for your key symptoms may make a significant difference in your daily functioning. Here, we’ll list helpful coping strategies to consider that are organized by symptom type to help you find methods that work for you.

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A brief overview of ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a type of neurodivergence that’s often diagnosed in childhood and usually carries over into adulthood. It’s been estimated that upwards of 6.7% of people worldwide are living with adult ADHD. As mentioned above, ADHD symptoms typically fall into one of three presentations: primarily inattentive, primarily hyperactive/impulsive, or a combined type.

Inattentiveness describes challenges related to attention, such as:

• Struggling to finish projects and meet deadlines
• Easily losing focus
• Making frequent mistakes at work or school
• Finding it hard to self-motivate
• Daydreaming or “spacing out” often

Hyperactivity describes challenges related to energy levels, such as:

• Having trouble relaxing
• Feeling compelled to constantly move around
• Talking excessively
• Fidgeting and restlessness 
• Struggling to wait your turn

Impulsivity describes challenges related to controlling urges, such as:

• Interrupting others or “butting into” conversations
• Having intense and/or sudden mood swings
• Blurting things out without thinking
• Taking unnecessary risks
• Making commitments or big decisions on a whim

These are just a few ways ADHD may manifest in daily life. Also keep in mind that ADHD symptoms can look different for everyone, and that people may or may not experience symptoms from all three categories. 

ADHD coping mechanisms for the three main symptom types

No matter which symptoms you experience, it can sometimes be hard to know how to address them. The following techniques may make ADHD easier to cope with, whether you experience signs of inattentiveness, hyperactivity, impulsivity, or all three. 

Coping with inattentiveness

Let’s start by taking a look at some strategies that may help if you experience inattentiveness. These tips might make it easier to start and finish tasks, stay organized, and manage your time. 

• Create routines. Structure can often be helpful for staying focused and on task. Try looking for ways to plan your day ahead of time by blocking out periods for work, rest, and meals. You might then set reminders for when it’s time to switch gears to avoid getting too sucked into any one task or losing track of time. 

• Break things down. Whether it’s a goal, a batch of information, or a work project, look for ways to break things down into smaller pieces. Aim to make each step the smallest it can be. Each time you get another step finished, take a moment to celebrate. This may make it less intimidating—and maybe even rewarding—to tackle big projects. 

• Use organizational tools. If you struggle with organization, leveraging different types of tools may be valuable. For example, some digital calendars automatically sync to all your devices and can send notifications about upcoming to-dos. You could also try setting up automatic email replies, bill payments, grocery deliveries, and more to simplify your task list. 

• Proactively avoid distractions. If you have a hard time regaining focus when distracted, try eliminating as many potential distractions as you can. For example, you might aim to keep your workspace tidy and organized, silence phone calls and notifications, and tell the people around you when you need time without interruptions. Noise-canceling headphones or earplugs may also be worth exploring. 

Coping with hyperactivity

Next, let’s take a look at ways to manage hyperactivity. These tips may be useful for coping with excess energy. 

• Take breaks. Building movement breaks into your daily routine may help you channel your energy before it becomes unmanageable. Consider setting an alarm every few hours to remind you to get up, walk around, do some jumping jacks, or do a few push-ups. Going for a walk, run, or to the gym every morning or on your lunch break each day could also help. 
• Take advantage of fidget tools. Fidget toys can be discreet ways to keep your hands busy so you can focus. Try to look for tools that can make tasks more stimulating without taking your attention away from what you’re supposed to be doing. Fidget spinners, stress balls, and Rubik’s cubes may all be helpful options. 
• Monitor the foods you eat. Certain foods and drinks—such as caffeine, chocolate, and sugary drinks—may exacerbate hyperactivity symptoms. You might consider keeping a food journal to look for any that might be contributing to your symptoms and then experimenting with reducing your consumption. 
• Adjust your environment. It can also be worth playing around with your environment to make it more relaxing or stimulating, depending on your needs. For example, if you work at a desk, you might want to install a bounce band for your feet or try out a weighted blanket. You can also try adjusting the lighting and experimenting with music or white noise.

Coping with impulsivity

This next set of coping mechanisms may be useful if your ADHD is contributing to impulsivity. They may help you think things through and better manage your emotions. 

• Practice mindfulness. Consider setting aside five minutes a day to meditate. By passively observing your thoughts and feelings without getting caught up in them, you may gradually learn to recognize what urges and intense emotions feel like in your body. With time, this may give you more control over the ways you react to things. Research suggests that mindfulness may help reduce ADHD symptoms.
• Limit exposure to situations that trigger impulses. If you’re aware of certain things that often cause you to make impulsive decisions, see if you can find ways to avoid them. For example, if being at the grocery store often leads you to make impulse purchases you later regret, consider having groceries delivered or having your spouse do the grocery shopping. 
• Make a game plan. Having a plan to fall back on may help when urges strike. Consider creating a system for responding when you feel an impulsive decision or reaction coming on. This could be as simple as taking a five-minute walk or as involved as calling a friend to talk through the potential consequences. 

General coping strategies for ADHD

Finally, the following coping mechanisms are self-care strategies that may be useful no matter what type of ADHD symptoms you might experience. They are designed to support your physical, mental, and emotional health when living with ADHD. 

• Eat nutrient-dense foods. Incorporating nutritious foods into your regular eating habits may support brain function. Getting the right amounts of protein, carbohydrates, and healthy fats may also help you maintain more consistent energy levels. Speak to a nutritionist for more personalized advice and before significantly changing your eating habits.
• Exercise. Regular physical activity may help reduce stress, improve sleep, boost mood, and support your cognitive abilities. For those who experience hyperactivity, exercise can also be a healthy outlet for channeling extra energy. 
• Engage in hobbies. Having a hobby you enjoy may support your mental and physical health. Hobbies may also be a way to explore a wide range of activities and interests, find creative outlets, and cultivate supportive social connections. 
• Practice good sleep hygiene. Getting enough sleep may contribute to improved memory, focus, and general well-being, and practicing good sleep hygiene may help you get better rest. For example, you might try to get up and go to bed around the same time each day—including on weekends. Avoiding screens and not eating before bed may also help. 

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Seeking professional support for ADHD symptoms 

If ADHD symptoms are affecting your quality of life, you may also benefit from getting outside help. Plus, research suggests that untreated ADHD may contribute to a variety of negative potential outcomes, such as depression, problematic behaviors, and trouble functioning. Talking to a doctor can be a good first step toward addressing your symptoms, and joining a support group or hiring an ADHD coach may also be helpful. 

Therapy may play a key part in helping you cope with ADHD as well. In addition to giving advice for managing daily challenges, a licensed therapist may be able to help you change thought and behavior patterns that might be contributing to your symptoms. You may also benefit from therapy if you’re experiencing other mental health concerns in addition to ADHD. 

Learning to cope with ADHD can sometimes feel overwhelming. If you’re new to managing it, it can be natural to want more support than you can get in a single weekly or monthly therapy session. This is where online therapy may be helpful. With platforms like BetterHelp, you can contact your therapist outside of your regular virtual sessions at any time using in-app messaging, and they will respond as soon as they can. This may be useful if you have questions or concerns between sessions. 

A growing body of research indicates that online therapy may be helpful for managing ADHD symptoms. In a 2022 paper, researchers analyzed several different studies of online ADHD treatments. Their findings suggest that online interventions may lead to improvements in attention and social function in people with ADHD. 

Takeaway

ADHD can cause three main types of symptoms: inattentiveness (trouble managing attention), hyperactivity (trouble managing energy), and impulsivity (trouble managing urges). While these can be challenging to live with, it’s often possible to manage them effectively to improve daily functioning and well-being. Whether you decide to create healthy routines, alter your environment, make lifestyle changes, and/or seek therapy, coping mechanisms may make life with ADHD a bit easier—it’s typically just a matter of finding the right ones.