15 Tips for Better Follow-Through Treating Your ADHD

Adults with ADHD may be distracted and/or disorganized, so remembering to follow through on treatment strategies (including medication) can be a challenge. Since 70-80% of adults can find a medication that helps them significantly improve their symptom management (1), and since there are additional strategies shown in research to also have an impact, the issue isn’t the availability of options for improving one’s life, but maintaining a routine to do so.

Why good follow-through can be life-changing

Specific treatments (exercise, sleep, medication, etc.) can be targeted to match a person’s specific needs or target symptoms. Research shows that 70-80% of adults with ADHD can find a medication that significantly helps them and that other "treatments," such as a regular exercise program, improved sleep hygiene, CBT (cognitive behavioral therapy), mindfulness training, and more can further improve symptom management.

This means that good follow-through with those specific ways to manage ADHD that work for you can be life-changing. But follow-through is key, and that can be really hard if you have ADHD.

What obstacles get in your way?

The first step is to reflect upon what obstacles might be getting in your way when it comes to ADHD management. Do you want to, but forget? Are you distracted from the task? Do you have time allocated in your schedule for exercise or therapy? Do you lack a routine for the task? Are you unsure whether you really wish to do the work involved? Insight can help you choose a strategy well matched to help you overcome your issue.

15 tips for improving medication and treatment management

There are strategies that are known to help adults with ADHD. These include bringing the reminder into the present moment at the right time to act, structuring a reminder system, or making the act of managing ADHD more interesting or fun. Here are some specific ideas:

1. Use a medication box that reminds you if you haven’t taken a pill (for example, one that lights up).
2. Spread out your medication so you have access to it when needed; for example, carry a small bottle of meds in your briefcase in case you forget your morning dose.
3. Set an alarm to go off at the same time every day, or use an electronic helper like Alexa or Google to remind you each morning.
4. Leave your pill bottle in a very obvious location—at the kitchen sink, next to your toothpaste, in front of your computer… someplace you will run across it at the right time. Leave a glass nearby, too.
5. Set reminders in your calendar system to reorder medications at regular intervals so you don’t run out. (Hint: Set multiple reminders for several days so if you miss the first one, you’ll be reminded by a subsequent one.)
6. Put a lively note on your bathroom mirror that you run into in the morning and evening when getting into or out of bed. (Make it interesting, colorful, or outrageous so you don’t ignore it!)
7. If you have the funds, consider hiring an ADHD coach to help you set up a system that works for you and acts as an accountability partner until you establish a new routine.
8. Enroll in a scheduled exercise class or set a time with an exercise buddy to improve motivation to participate.
9. Gamify the activity of doing your treatment routine—perhaps tracking how many days in a row you exercise or take meds and rewarding yourself when you hit 15 or 30. Doing this with another person, such as a partner, teenage child or friend can improve motivation.
10. Work with your partner to improve your sleep schedule and routine. For example, eating (and drinking) early enough that digestion doesn’t interfere with sleep (before 8 p.m.), not watching TV after a certain time, and more.
11. Make sure stimulant medication isn’t interfering with sleep. Move afternoon doses earlier in the day if needed.
12. If you have trouble remembering morning doses, perhaps taking medication the night before that doesn’t release until the morning would help.
13. If you are unsure whether or not there is a need to manage your ADHD or aren’t sure of the benefits, you might try listening to or reading a good overview book on ADHD such as ADHD 2.0 by Drs. Hallowell and Ratey.
14. If you are unsure of the steps in better managing ADHD, talk with a psychologist or psychiatrist who understands ADHD. For a quick overview of key concepts, consider the free treatment ebook on my website.
15. Sometimes there are issues with medication side effects that get in the way of wanting to take medications. If this is impacting how often you take a medication, talk with your doctor about changing doses, timing, or even medication. One of the great things about managing ADHD is that there are many options from which to choose.

To find a therapist, please visit the Psychology Today Therapy Directory.