Get a professional evaluation and diagnosis
Follow prescribed medication exactly as directed
Use therapy or counseling, especially CBT
Keep a consistent daily routine
Break tasks into small steps
Use calendars, alarms, and reminders
Keep important items in the same place
Reduce distractions in your environment
Prioritize tasks and do the hardest ones first
Use time blocks for work and breaks
Exercise regularly
Sleep enough and keep a regular sleep schedule
Eat balanced meals and stay hydrated
Limit alcohol, nicotine, and recreational drugs
Practice mindfulness or relaxation techniques
Track symptoms, triggers, and progress
Communicate needs clearly with family, teachers, or coworkers
Use support groups or coaching
Review and adjust strategies regularly with a clinician