Supporting someone with ADHD (Attention-Deficit/Hyperactivity Disorder) can be both rewarding and challenging. Whether you’re a family member, friend, colleague, or partner, understanding how ADHD affects a person’s day-to-day life and offering the right kind of support can make a significant difference. With the right approach, you can help the person with ADHD manage their symptoms and thrive.
What is ADHD?
ADHD is a neurodevelopmental disorder that affects how people think, focus, and manage impulses. It can lead to difficulties maintaining attention, controlling behaviour, and regulating emotions. The symptoms of ADHD can vary from person to person but generally include inattention, hyperactivity, and impulsivity.
ADHD is not simply a matter of “bad behaviour” or “laziness.” It’s a medical condition that requires understanding, patience, and specific support. For those who care about someone with ADHD, it’s essential to recognise that the challenges they face are real, and the right support can help improve their quality of life.
How to support someone with ADHD
Supporting someone with ADHD requires patience, understanding, and a willingness to adapt. Here are some practical strategies that can help:
1. Encourage professional support
One of the first steps in supporting someone with ADHD is ensuring they receive professional help. These steps may include working with a healthcare provider for diagnosis and treatment options. Treatment often involves a combination of medication and therapy, such as cognitive behavioural therapy (CBT), which can help them develop coping strategies and manage their symptoms.
As a supporter, you can help them keep track of appointments, remind them to take their medication, or encourage them to attend therapy sessions. This kind of practical support can make a significant difference in their treatment journey.
2. Create structure and routines
People with ADHD often struggle with organising and time management. One of the best ways to support someone with ADHD is to help them establish routines and structures in their daily life. A consistent schedule can reduce stress and make tasks feel more manageable.
You can assist by helping them break tasks into smaller, more achievable steps. For instance, if they need to clean the house, instead of telling them to “clean the house,” encourage them to start with smaller tasks like “vacuum the living room” or “wipe down the kitchen counters.” Small wins can build momentum.
3. Offer gentle reminders
Individuals with ADHD may forget appointments, deadlines, or even daily tasks. As a supporter, offering gentle reminders can be very helpful. This could mean sending a quick text or setting a reminder for them. Avoid being overly critical when this happens, as the forgetfulness is not intentional but rather a result of their condition.
Using tools like calendars or reminder apps can be a great way to stay organised. Encourage them to use these tools independently, but offer assistance when needed.
4. Be patient and understanding
People with ADHD often face challenges with impulse control, focus, and emotional regulation. As someone supporting them, it’s important to be patient when they experience frustration or become easily distracted. Reassure them that their struggles are not a reflection of their capabilities but rather part of the condition.
Avoid getting upset when they make mistakes or forget things. Instead, offer calm, supportive responses that help them feel understood and not judged. For example, you might say, “I know it’s frustrating, but we can figure this out together.”
5. Create a supportive environment
Creating a calm and organised environment can help reduce distractions for people with ADHD. If possible, help them set up their living or work spaces to minimise clutter and distractions. The process might involve setting up a quiet area for study or work, limiting the number of distractions, or using noise-cancelling headphones to help with focus.
If they struggle with focus in certain environments, help them explore alternative places or strategies. For example, if they have trouble focusing in a busy environment, they might work better in a quieter room or during a time when the house is less active.
6. Offer emotional support
ADHD can sometimes lead to feelings of frustration, low self-esteem, and anxiety. As a supporter, it’s important to offer emotional support by listening to their concerns, validating their feelings, and encouraging them when they’re feeling down. At times, simply providing a listening ear can significantly impact their situation.
Encourage them to pursue activities they enjoy or find relaxing. These could include hobbies, exercise, or mindfulness techniques such as meditation. Physical activity, in particular, can help with managing energy levels and improving focus.
7. Set realistic expectations
It’s important to set realistic expectations for someone with ADHD. Understand that tasks may take longer to complete, and they may need extra support. Being patient with their process and acknowledging their progress, no matter how small, can help boost their confidence.
Avoid setting them up for failure by expecting perfection. Instead, celebrate their successes and offer praise for their efforts, even if the outcome isn’t exactly as planned.
8. Foster independence
While it’s important to provide support, fostering independence is equally essential. Encourage the person to take ownership of their treatment and self-care. These tasks might include helping them set goals or create a plan to manage their ADHD symptoms, but ultimately, it’s important for them to take responsibility for their own progress.
You can help by offering advice or suggestions, but try to empower them to make their own decisions and take action. This approach will help them feel more in control and confident in managing their ADHD.
How to support children with ADHD
If you are supporting a child with ADHD, there are additional strategies that can be particularly helpful:
- Work closely with teachers to create an Individual Education Plan (IEP) or 504 plan that includes accommodations such as extra time on tests or a quieter space to work.
- Use positive reinforcement to encourage desirable behaviours. Praise them for staying on task or completing homework.
- Create a structured routine at home, including regular mealtimes, bedtime, and chores.
- Offer breaks throughout the day to help them manage their energy levels.
Conclusion
Supporting someone with ADHD requires understanding, patience, and a willingness to adapt. By offering the right kind of support, whether through professional help, creating structure, or fostering independence, you can make a significant difference in their ability to manage their symptoms and live a fulfilling life. Remember that ADHD affects each person differently, so it’s important to work together to find the strategies that work best for them. With the right support, individuals with ADHD can lead successful, balanced lives.
