Boredom during class, trouble keeping up or staying on task, the urge to interrupt others, the feeling of having to put on a mask before speaking up. Sound familiar? If you (or your teen) live with ADHD, it probably does. Much of the world today—especially school and work environments—is easier to navigate without the challenges of ADHD, but you can learn to manage it. And, doing so while you’re a teen can give you the tools you need to be more confident as you go off to college, start a career, and create new relationships. You don’t have to do it on your own—adolescent ADHD treatment can help.
If You Have ADHD, You’re Not Alone
If you have ADHD, you’re not alone. According to a national survey of American parents conducted in 2022, approximately 7 million children in the United States aged 3 to 17 have been diagnosed with ADHD. The data reveals that boys are more frequently diagnosed with ADHD than girls.1
The way you feel at school or home isn’t necessarily due to a lack of motivation or willpower. ADHD is a neurodevelopmental (how your brain and nervous system develop) disorder that affects your brain’s executive functioning. Executive functioning is how your brain plans, prioritizes, and follows through on tasks. ADHD interrupts your executive functioning, making it easier to get distracted, forget where you put things, and mismanage your time. It can affect your school performance, relationships, and self-esteem.
How Does ADHD Affect You?
Your first step in managing ADHD is recognizing how it affects you. Knowing how ADHD affects your daily life can help you talk with your parents about it. Do you:
- Struggle to do homework because it’s hard to focus on anything for very long?
- Forget what you were supposed to do or where you put something important?
- Find yourself daydreaming or having trouble sitting still in class?
- Have a hard time following conversations or instructions?
- Get distracted by your thoughts or outside noise?
- Feel anxious in social situations because you don’t know what to say or fear interrupting others?
- Feel like you’re constantly wearing a mask, trying to hide your true self from others?
Even if you’re doing well in school or excelling at your job, you might experience some challenges. Do you put things off until the last minute, struggle to meet deadlines, or get easily overwhelmed with multiple tasks? These are all common experiences for individuals with ADHD.
Expert Tips to Manage ADHD as a Teen
Managing your ADHD symptoms can be tough to do on your own. Here are some expert tips that you can try:
- Establish a routine – A consistent daily schedule can help you stay prepared for what’s in store for your repetitive tasks, which can reduce anxiety over decision-making. Having a regular sleep schedule, approachable meal prep, and personal study “hacks” you can rely on each day can help reduce your daily stress.
- Break tasks into smaller steps – Do you avoid starting something because you don’t think you have time to finish it? Large tasks can be overwhelming for people with ADHD. Break assignments and chores into smaller, manageable parts to help you stay focused and make progress.
- Create an exercise regimen – Exercise is great for physical health and can improve your concentration and mood. Team sports, swimming, or even daily walks can help you take a break from other activities and even find interest in a new hobby. If you struggle with boredom while exercising alone, try including a friend or family member to make it more enjoyable and hold each other accountable.
- Use tools and technology – Apps and tools can help you manage ADHD. Calendar apps, alarms, and reminders can keep you on track with homework and other responsibilities. Even apps that prevent social media distractions can help you stay focused.
- Seek professional support – Sometimes, managing ADHD requires extra help—especially if you’ve never gotten treatment before. Professionals can help you learn strategies that can help you feel more in control of your ADHD while learning to embrace the things that make you unique—without the mask.
Asking for help is okay. ADHD is a form of neurodivergence, which means your brain processes things differently than many other people. Your current routine might be the result of neurotypical expectations, which might be hard for you to live up to without changing the way you look at things.
Help Is Available
If you’re having a hard time with your ADHD—or you think you might have it even though a doctor has never told you—talk to your parents. They’ll be able to help you work some of the tips mentioned here into your daily routine. They can also help you find support online or at 888.904.5947.
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