
Wer ADHS hat, kennt das Problem: Chaos im Kopf und Chaos im Alltag. Termine werden vergessen, Dinge gehen verloren, und Aufgaben bleiben liegen. Solche Dinge sorgen natürlich auch für Stress. Nicht nur Betroffene selbst leiden darunter, sondern auch das Umfeld. Es gibt aber einige Tipps, mit welchen man Ordnung ins Leben schaffen kann. Dazu gehören zum Beispiel klare Strukturen, eine gute Planung und kleine Routinen. Wie das geht, wird jetzt erläutert.
Alltag strukturieren – so geht’s
Eine klare Struktur im Alltag hilft enorm. Mit einem Plan fühlt man sich sicherer und man hat gleich weniger Stress. Wer ADHS hat, sollte feste Abläufe entwickeln:
Es gibt einige hilfreiche Methoden. Eine große Hilfe können To-do-Listen sein. Es bietet sich an, wenn Aufgaben schriftlich oder digital festgehalten werden. Hier einige Tipps dazu:
Zeitmanagement verbessern
Wer an ADHS leidet, hat gleichzeitig auch Probleme mit dem Zeitgefühl. Schnell wird unterschätzt, wie lange eine Aufgabe dauert. Das führt zu Stress und Zeitdruck. Ein guter Trick: Die benötigte Zeit bewusst stoppen. So erhält man schnell ein realistisches Gefühl dafür. Diese Methoden helfen:
Wird mit klaren Zeitvorgaben gearbeitet, lassen sich die einzelnen Aufgaben besser bewältigen. Automatisch wird weniger aufgeschoben, wodurch man sich nach einem Tag automatisch besser fühlen wird.
Umgebung optimieren
Die richtige Umgebung spielt ebenfalls eine wichtige Rolle. Es ist schwer, sich in einer unruhigen Umgebung zu konzentrieren. Hat man ADHS, dann sollte man sich eine Atmosphäre schaffen, die möglichst störungsfrei ist. Hier einige praktische Tipps:
Die Umgebung sollte nicht ablenkend sein. Im Gegenteil, sie sollte unterstützen. Die Organisation wird dadurch gleich viel besser und auch selbst wird man sich somit viel besser fühlen.
Quellen:
https://www.kursfinder.de/ratgeber/adhs-acht-tipps-fuer-mehr-struktur-22490
https://gemeinsam-adhs-begegnen.de/leben-mit-adhs/erwachsene/ratgeber/selbstmanagement-im-alltag-mit-adhs/
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