If you’re constantly overwhelmed, forgetting what you just walked into a room to do, or feeling like you’re dropping every ball — this isn’t a personal failure. It’s likely executive dysfunction, and it’s more common than you think.
As an occupational therapist and a mom who’s lived with it, I want to share six strategies I’ve seen make a real difference in managing adult ADHD, especially in the season of family life:
- Use external structure – calendars, alarms, visual checklists. Think of them as scaffolding, not crutches.
- Break tasks into smaller chunks – “do the laundry” becomes “start washer,” “transfer to dryer,” “fold socks.”
- Anchor habits to routines – take vitamins right after brushing your teeth, check your planner after morning coffee.
- Try body doubling – work alongside someone (in-person or virtually) to stay focused.
- Prioritize sleep & movement – they’re not luxuries. They’re lifelines.
- Use sensory supports – white noise, fidget tools, or movement breaks can help calm the nervous system and improve focus.
These aren’t productivity hacks — they’re accommodations. And just like glasses help you see, structure helps you function.
Click here if you want to download these 6 strategies for later.
Related Reading
- Living with Adult ADHD: When the Invisible Becomes Impossible
- High Functioning in a Low Tolerance World
- How your Reactions Shape your Child’s Behavior: Emotional Regulation for Parents
Go to Forgedbygrace.mom for more faith based parenting tips and tools
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