ADD & Mastering It!

36 Strategies

Cheat Sheet

TIP # 1 Accept It! TIP # 10 Seize Small

Once you obtain a reliable diagnosis, try it on, be Opportunities
cool with it. Its been there all along, now you On hold? waiting? Call mom. Update your agenda.
know. Now you can actually master it. Tidy a room, purse, computer screen.

TIP # 2 - Educate Yourself TIP # 11 Sing, Dance, Move

Learn what ADHD/ADD is, and is NOT. Educate Doing chores? Put on music you love. Sing. Dance.
yourself, your family, even your doctor. Stretch. Smile.

TIP # 3 Find your Flavour TIP # 12 Dont Apologize

ADHD involves numerous genes. Where and when You are not your symptoms. You have a different
does it impair you? What symptoms are costing you mindset. It creates challenges. Which you are
the most? learning to master. Simple as that.

TIP # 4 Bend the World to You TIP # 13 Apologize

Adapt your surroundings and schedule to work with If you mess up, apologize. Dont offer lame excuses.
your ADHD. Night owl? Best before noon? Need Commit to preventing it happening again. ADHD is
quiet? Or lots going on? an explanation, not an excuse.

TIP # 5 Chunk It Up TIP # 14 The Right Job

When paralyzed by overwhelm, break any job, Why be miserable for 8 hours a day? You wont do
project or activity down into small chunks. How a good job and youll be frustrating to work with.
small? Till you know you can do it. Find the right job and soar.

TIP # 6 Take Action TIP # 15 The Right Partner

Start. No matter how small, take that first step. You want a spouse who is committed to your
Forget perfection. Build momentum. Make success and understands ADHD. You do not want a
mistakes and adjust as you go. Doing something nag, boss, or mother.
always beats doing nothing.
TIP # 16 Simplify
TIP # 7 Use Doorways to Remind You Reduce your stuff. Simplify. Dont cram your
As you exit a room look back. Leave anything? Take schedule with tasks you never do. Get real.
a quick inventory. Have what you need?
TIP # 17 Start Small
TIP # 8 Make an Entrance Even a ridiculously small step can break that log
Dont carry anger, fear, or frustration home. Leave jam of lethargy. Once you get moving the second
it at the door. Choose to be great. Step into the role step is easier. And momentum builds.
of good parent, loving spouse.
TIP # 18 Exercise
TIP # 9 Meditate There is plenty of controversy about ADHD
Start small. A few minutes. Then build. During treatments. But every expert we interviewed said
delays & lineups pause, breathe, & relax. exercise is hugely beneficial. And free!

TIP # 19 Forgive TIP # 29 Only One Schedule
Forgive yourself for your missteps. You had no idea. Have one master calendar for everyone. Get
Forgive those who should have noticed. They software that automatically updates you all.
didnt. Anger only drains you. Forgive.
TIP # 30 Dont Trust Overwhelm
TIP # 20 Make Lists Are you not sure where to start? What needs
But break tasks into steps. List them all, then focus doing? Too much to be done? Use Tips 5, 6 & 17:
on whats first. Going shopping for 3 items? Dont Chunk It Up, Take Action, & Start Small.
trust your memory.
TIP # 31 Build a Team
TIP # 21 Reframe It No one ever does anything worthwhile alone. No
Are you impulsive or spontaneous? Scattered or one is self-made. Let others contribute. Build allies.
cross-disciplinary? Shift your perspective to see the Barter for experts services.
potential upside. Its free and instant.
TIP # 32 Keep It Together
TIP # 22 Clarify Your Goals Have a spot for everything. Keep things you will
Now that you know about ADHD, you have a need together. Not just your receipts, but a
chance to succeed. Where do you want to go? calculator, pens, paper, stamps & a checklist.
Which symptoms will stop you? Target those.
TIP # 33 Get Real About Time
TIP # 23 Choose Your Note how long tasks actually take. Leave early to
Distractions allow for unexpected delays. Being on time feels
Some ADDers focus better with a low level good. If youre early, see Tip 9, 11, 18 or 28.
distraction in the background. Music. Or a TV. A
pet. TIP # 34 Gratitude
Every day, write out 5 things you love. A friend, a
TIP # 24 Its Your Experiment food, a movie, whatever. Gratitude reminds us
Its your life. Do what is best for you. Learn the whats working and increases happiness.
facts about medication. Then choose. If an
alternative therapy helps and its not illegal, TIP # 35 Create a Bigger
immoral or harmful, keep doing it. Context
Its easy to make changes when you have a big
TIP # 25 Play to Your Strengths enough motivator. Master your ADHD so that your
Delegate what you dont do well. Get help. Then children will learn to do the same.
focus on where you soar. Thats where fortune,
success & satisfaction await you. TIP # 36 Dont Overdo Things
Dont overcommit to projects, people, or activities.
TIP # 26 Journal Even around ADHD! Build one new habit at a time.
Keep a daily journal. Handwritten. Your setbacks & Taking on too many of these strategies leads to
progress. Dont judge. Record facts, what you did, overwhelm & failure. Again.
not what you should have done.

TIP # 27 Turn off the TV
Or watch less.. Avoid News for a month. 99% of it
doesnt affect you. Spend the time on what
matters to you.

TIP # 28 Laugh
Laughter impacts your mind and body. Lots of good
chemicals. Laughter frees you from fear. Jokes open
your mind up, breaking old patterns.