Small daily habits can make a big difference for adults with ADHD. Structure, movement, and moments of calm are powerful tools for managing stress and building resilience.
One of my clients, an entrepreneur with ADHD, once laughed and said, “If I don’t write it down, it didn’t happen.” For many adults with ADHD, stress builds from a hundred small forgotten tasks or chaotic mornings. Simple daily practices are not about perfection, but about creating reliable anchors (Safren et al., 2010).
Structure is one. Calendars, reminder apps, or sticky notes on the fridge can help free up mental energy for more meaningful work. Movement is another. A short walk after lunch or a set of stretches between meetings can reset the nervous system and improve focus (Mitchell, Zylowska, & Kollins, 2013). And calm is just as essential. Even five minutes of mindful breathing or pausing to sip tea without distraction helps quiet the mental noise (Solanto, 2011).
This same client started scheduling “pause breaks” twice a day. After a month, she said, “I didn’t realize how much calmer and more capable I could feel.” These practices may be small, but they create stability and resilience in the flow of everyday life.
About the Author
Dr. Adwoa Akhu is a licensed psychologist, author, and trainer specializing in stress resilience, burnout prevention, and ADHD support. She blends science, compassion, and practical tools to help people thrive.
References
- Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2013). Mindfulness meditation training for adults with ADHD: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 20(4), 501–515.
- Safren, S. A., Sprich, S., Mimiaga, M. J., Surman, C., Knouse, L., Groves, M., & Otto, M. W. (2010). Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 78(6), 745–756.
- Solanto, M. V. (2011). Cognitive-behavioral therapy for adult ADHD: Targeting executive dysfunction. Guilford Press.