Finding Focus: 5 Strategies for Managing Adult ADHD This Fall

Autumn is a time of cooler air and beautiful fall foliage — and for many of us, it’s also a time when our schedules change significantly from the slower pace of summer days. If you’re one of the nearly 16 million American adults dealing with ADHD, that shift can pose some challenges, leading to feelings of frustration and anxiety that can make your ADHD symptoms even harder to manage.

At Revival Infusion Madison, we understand the unique concerns and obstacles faced by adults with ADHD. Here are five simple strategies to help you manage the seasonal adjustment with ease.

1. Create a structured routine — and stick with it

Transitioning from the lazier, more relaxed flow of summer days to the more rigid routines of autumn can take a little adjustment, and it’s easy to feel overwhelmed and frustrated. By taking a little time to plan out some regular routines, you can make the transition a lot smoother and increase your focus and productivity to boot.

Start by setting regular sleep and wake times, then include set times for meals and physical activity. This is a great time to establish a relaxing bedtime routine to help you relax and wind down, as well as regular hours for work and hobbies. Use a paper planner, a time management app, or wing it with a blank journal — whatever works best for you.

2. Break overwhelming tasks into smaller “chunks”

For many of us, the autumn brings added responsibilities, like school (for yourself or your children), year-end work deadlines, and holiday planning. If you have ADHD, these changes aren’t just challenging — they can feel downright intimidating.

The key to success: Break every task into smaller, bite-sized chunks. Attacking larger goals one step at a time is far less overwhelming, and you have the added benefit of celebrating smaller goals and milestones along the way to keep you motivated. Even small successes can lead to big motivation and less procrastination, too.

3. Hit up those back-to-school sales

You don’t have to be a student (or the parent of a student) to appreciate all the great deals this time of year, particularly deals that can help you organize your time and space. Back-to-school sales offer planners, calendars, storage bins, and other tools that can help you stay organized without breaking the bank. 

Begin by considering your space and your tasks with an eye toward “problem areas,” like cluttered shelves or forgetting appointments. Even small organizational “tweaks,” such as labeling your office shelves, reorganizing your pantry, or setting up a dedicated zone for your keys, wallet, and other daily essentials, can help reduce distractions, maintain focus, and avoid frustration.

4. Stay active — and get outdoors

Sunlight has a surprising effect on our moods, and fall’s shorter daylight hours can leave you feeling sluggish, irritable, and even depressed. Making physical activity part of your daily routine is a simple yet extremely effective way to overcome low energy and improve your mood and focus, too.

Bonus: Cooler temperatures and crisp air make fall the perfect time to get outside and soak up some sun while getting your daily dose of exercise. Even brief breaks outside during your workday can clear mental fog and make it easier to return to work tasks and other daily routines with renewed energy and attention.

5. Consider ketamine therapy

A few lifestyle changes and a little planning can often provide just the support you need to navigate the changing seasons while managing your ADHD. But for many people, lifestyle changes simply aren’t enough, leaving them feeling deflated, frustrated, anxious, and even depressed. That’s when it’s time to consider ketamine therapy.

Ketamine has been shown to help reduce these common ADHD side effects, acting rapidly to reduce feelings of depression and anxiety so patients feel more centered, focused, and in control of their lives. Like medication used to treat mood disorders, ketamine uses precise doses adjusted for your needs, with dosing adjusted over time as your symptoms improve. 

Manage your ADHD symptoms with ease

Don’t let the change of seasons throw you for a loop. If your ADHD symptoms are difficult to manage at any time of the year, we’re here to help. To learn more, request an appointment online or over the phone with the team at Revival Infusion Madison in Fitchburg, Wisconsin, today.