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Daily Living with ADHD

We are all unique with our own strengths and weaknesses.  Living with ADHD can be a challenge but it can also work to ones benefit when successful strategies are applied to ones daily living.  There is no “one size fits all” it’s a matter of what works best for the individual.

Living with ADHD symptoms requires finding the best solutions to the challenges.  Here are some strategies broken down into 5 categories which may be helpful in everyday life.

It’s important to look at the whole picture of one’s well being;

·         Organization - establish a daily routine, record important dates, all appointments in a format that you will use,  set realistic goals, plan ahead, evaluate what works and doesn’t...

·         Cognitive  - try techniques to improve concentration, deep breathing, and self talk...visual and electronic aids to remind you of the task at hand.

·         Social and behavioural  - give yourself time to stop, make choices, apply  problem solving techniques.

·         Emotional - focus on strengths, encourage and support the interests of your child and your own, celebrate success, develop emotional well-being by learning to manage powerful emotions.  Be true to yourself; establish healthy relationships. 

·         Physiological - adopt a healthy and active lifestyle with regular sleep routines, exercise and eating habits.  Make time to play and laugh!

·         Medication - Ritalin, Concerta, etc..

These are general suggestions for you and or your child to try.  For more details and practical applications of how too, come find out more at one of our conferences.

Helpful Tips to help with Inattention

Make eye contact and teach eye contact to children.

Give one direction at a time.

Directions need to be specific: “Don’t do that” should be “Stop throwing your food”.

Use a neutral tone of voice.

Create predictable routines (ex. regular wake up time, regular bedtime, and regular meal times).

Apply prompting techniques, such as hand on the shoulder, gentle tap on table to bring them back to task.

Use clocks with timers to keep track of time.

Use visuals, such as tracking charts.


Helpful tips for Reducing Hyperactivity Symptoms

Allow for movement (ex. standing at table or desk, sitting on a yoga ball).

Give breaks between work (ex. 10 minutes homework, get up to get a drink,10 minutes homework, go to bathroom, back to homework).

Hand fidget tools (ex. stress ball).

Daily exercise.

Explore and nurture any interests, such as art, music, sports.

Create environments that promote a sense of relaxation (soft pillows, lava lamp, quiet music, blankets, avoid clutter).


Helpful tips for Reducing Impulsivity

Model out loud the steps that you will take to complete a task (ex. We need groceries, I will make my list, I will check the circulars, I will decide where I am going, I am going to get groceries).

Advise and explain changes to routines.

Practise self-control by thinking about the situation before acting. Identify choices/outcomes.

Encourage techniques such as deep breathing, yoga exercises.

Be aware of your environment and personal space.

Learn positive self talk.

Note;  Keep in mind  other factors that may have an impact on symptoms such as hunger, fatigue, or medication wearing off.  Frequently behaviours will increase in severity when stressful life changes occur.