8 Strategies for Managing ADHD

If you have traits of attention deficit hyperactivity disorder or have been recently diagnosed, you may wonder what impulsiveness means and whether all people with ADHD are impulsive.

Let’s start with a basic definition and some examples of impulsivity. Cognitively, impulsivity is the inability to inhibit behavioral impulses and thoughts . Impulsive people tend to act before thinking. They tend to interrupt others, say things they don’t mean, and make commitments they can’t keep. They frivolously sometimes put themselves in risky situations. They may also overindulge in things like shopping, eating, intoxicants, or sex.

Do you see yourself in any of the above examples of impulsivity? Everyone struggles with impulsivity from time to time, but for some people it’s a constant struggle.

8 strategies for managing impulsive ADHD in adults

Although impulsivity is not easy to overcome, it can be managed effectively given a little effort and the right tools. The following strategies can help you identify your triggers and learn how to control ADHD-related impulsivity.

Understand how it works?

How does your impulsivity manifest? When and where do you exhibit the most impulsive behavior?…

• List recent behaviors that you consider impulsive.
• List recent behavior that other people think makes you impulsive.
• Identify the negative consequences of your recent impulsive behavior
• Identify positive consequences of your recent impulsive behavior
• Identify the places where you most often act “without thinking”
• Identify some impulsive behaviors that may be most harmful to you or others.

To control your urges, you can sharpen your self-awareness by practicing mindfulness.

Mindfulness can also help you take some time away from your urges. This way, you are not driven by your impulses, you just observe them. Then, you can decide your actions,

“Draw attention to the present moment and observe what is happening without judgment.”

For example, focus on your thoughts, emotions, and impulses along with how your body feels when you’re about to be impulsive.

Here’s how you can work:

Identify an impulse before acting impulsively. Give this urge a name.

For example , “This is anger I feel.”

 

Describe the action the emotion directs you to.

For example , “I want to criticize my spouse (because I am angry).”

Determine what you need to do to stop impulsive behavior.

For example , “ I need to express my frustration without making it personal .” or, “I need to approach it with a solution focus and take a short break first.”

Approach the situation when your urge subsides. Take note of your feelings, what you wanted to do, and what you ended up doing.

 

1. Show yourself compassion

Remember, you are only human and you are trying to do your best. Overcoming impulsive ADHD in adults takes practice, so treat setbacks as a learning opportunity and use the knowledge you gain to plan for future improvements.

You can’t overcome impulsivity overnight. With patience and self-compassion, you can make steady progress towards your goals while avoiding shame spirals when you fail.

By practicing self-compassion, you will not only avoid shame spirals, but you will also help reduce negative emotions that can sometimes exacerbate impulsivity.

2. Identify weak points

Make a list of past situations in which you were impulsive and determine which ones were the most problematic. Then try to understand what your triggers are.

For example , if impulsive eating is a weak point for you, you should ask yourself where you usually struggle. At home? Here? In a restaurant? What usually happens right before you take the first bite? Do you feel bored, lonely or stressed? This information can help you make a plan.

3. Eliminate triggers

Sometimes triggers are physical. For example; If you have difficulty with impulsive eating, don’t keep unhealthy snacks at home. In other cases triggers may be emotional or situational

4. Create obstacles.

What barriers can you create between you and your impulsive behavior? If you tend to overspend when you go shopping, make this impossible by bringing enough cash for what you need.

You can also leave physical reminders that force you to pause before acting on impulse. For example, you can put a sticky note on the front of your liquor cabinet that says, “Reminder: I only drink on weekends, so I don’t feel hungover at work.” This way, you have to see the note before you reach for the bottle.

5. Plan ahead

Knowing how your day should go, your to-dos, and the order of tasks can help you prevent an urge.

6. Create a space between impulse and action

It is often difficult for people with ADHD to pause or slow down, so it may be helpful to find a few minutes of alternative activities (e.g., going to the bathroom, a brisk walk) to bridge the gap between impulse and action. The more delay you can create, the better, especially for big decisions.

If you have a habit of interrupting people or accepting requests too quickly, force yourself to take a deep breath first. Try carrying a water bottle with you. When you get the urge to talk too fast, have a drink. You can also use various phrases to save time: “Hmm, that’s an interesting thought,” or “I’ll have to think about that,” or “So what you’re suggesting is… (repeat what the other person said).”

7. Imagine the results

Consider the potential consequences of your actions (and whether those consequences will be reversible). No one can know the future, but you can make predictions by thinking about impulsive moments in the past.

When you feel the urge to do or say something, ask yourself if it would be “helpful, healthy, and safe.” Can you think of a way to improve the results? Imagine how you would feel after acting on your impulse (perhaps regretful or shameful) and how you would feel if you reacted more thoughtfully (adequate and confident).

Use visual reminders if it helps. For example, if you’re saving for a vacation but struggling with online shopping, place a picture of the holiday destination on your screen.