Adult Adhd and schedule
7 answers /
Last post: 23/01/2024 at 6:01 pm
Hi all
I have ADHD and I'm finding it impossible to organise my life. I have no routine, I have trouble making one. I've lost count of how many lists I have in my phone - it's at a point where I don't even know which list to begin with first. I have so many things to do and I try my best to do them but I move so slowly. I feel like multiple things are demanded of me all at once and I don't know how to manage it all and I get overwhelmed. I start one thing and then forget I started it so I start another thing. I have trouble making appointments, keeping appointments. I feel like everything is thrown at me all once. I'm a carer to a disabled adult, so in a day it isnt just me that I need to do things for, I get respite 3 days a week.
The result of all this is that I'm unhealthy and overweight. I don't sleep much, I don't attend necessary drs appointments, I can't take care of my financial matters, I dont see people or meet people because I don't know how to organise my schedule, the list of things that I need to do never gets done and all this makes me feel incapable, a failure and like my life and my health will never get better. I'm still in bed now because I feel frozen, I don't even know where to start.
I've tried using a calender on my phone but I end up scheduling too much for myself and then I feel overwhelmed. I've tried the approach of "one thing at a time" but often multiple things are demanded of me at once and if I prioritize one thing, it seems to be a detriment to the other task.
I don't feel like my medication for adhd is working so well but I'm finding it difficult going to the drs because I'm having trouble organising my life. So it's an endless cycle that just seems to play into eachother.
I don't have family support and I don't have good examples to show me how a day should work and how to organise time.
I'm really struggling with my nuerodivergence. I was diagnosed with adhd late into adult hood and I dont have the coping mechanisms to deal with the way my brain works.
I was wondering if anyone could offer any advice and I'm interested in how others organise their day to help me see perhaps how others do it. Thank you 🙏🙏
Hi Zara,
We've moved your thread into our drop-in clinic maternal mental health, so you can get the advice and support you need
Hi Zara,
I'm Catherine, one of the Parent Supporters at Netmums. Thanks for reaching out. It sounds like whilst you have had support to get your diagnosis, you maybe haven't had much advice or supports around strategies and techniques to help day to day. Does that sound right?
Zara, I wonder if it might be worth going back to the doctor who prescribed your medication and explaining how you are finding it? They may also be able to signpost you to more local supports too. Do you have a review coming up? Would you have a friend or family member who could help you with that?
MIND have some really useful tips and suggestions on their website which you might find a helpful read - I'll link it here: ADHD and mental health - Mind. AADD- UK also have a list of local support groups here and you might find something local to you : Support Groups (Full List) | AADD-UK (aadduk.org)
Hopefully some of our community will also be along soon to offer support
Best wishes
Catherine
Hi there I wouldn’t try using your phone try writing it down on a bit of paper what your going to do for the week n when done each job or item tick it off as you are going along to does help try it good luck.
I think the first thing you should do is book an appointment with your doctors ask for a telephone consultation, explain how your struggling & don’t think your medication is working. Maybe write your list using colourful pens or use coloured sticky notes. Best to prioritise your list & if things change as they do just roll them over for the next day try to only do 1 day at a time. It’s only you that can change things for yourself & it’s difficult but take 1 day at a time, I wish you all the best.
I'd ask if there are adhd mentors in your area who can help. This is a new thing they're bringing out for the holistic side to help people with adhd. They can help with work...filling out forms....day to day things. I'd defo book an app to the drs too. You might not be on the right meds...not sure what you're on but there's diff release ones like slow release immediate release etc and so on...the dose may not be enough etc. So many factors that could be contributing to it. Please don't be hard on yourself though. I struggle with it too but mines mainly arriving places far too early...being absolutely on my routine and if I go off it I have a meltdown like literally cannot cope....leaving everything to the absolute last minute such as courses etc and so on. Same as you weight issues either I lose alot when I'm hyper focused or gain when I'm burnt out etc. Its not easy but defo explore them avenues above
I would advise you to ditch the phone calendar, it’s useless. Get yourself a normal calendar where you have a little space to write things in, so when you write the next thing on the same date, you’ll see that you e already got something on, next is to get yourself a cork board and pins, and pin all your doctors and hospital appointments, make sure the paper isn’t folded, keep it open so you can see where and when it is, as well as writing it on your calendar. The last thing is to get yourself a little chalk board, write down 1 thing you want to do everyday, or a few things a week. Stop writing lots of different lists, take 1 thing at a time, example, sort wardrobe, sort the fridge/freezer, paper work. To be honest it sounds like you’re trying to do too much in 1 go.
