Inattentive ADHD is the most common type of ADHD among women, characterized by difficulty paying attention, disorganization, forgetfulness, and more. It can cause frequent daydreaming, trouble finishing tasks, and internalized emotions. Inattentive ADHD often goes undiagnosed because the symptoms aren’t very obvious or noticeable. A proper diagnosis is important to in order to cope with your symptoms and thrive in your day-to-day life. If you’ve recently been diagnosed, here are 8 strategies to manage inattentive ADHD in women.
What Is Inattentive ADHD?
Inattentive ADHD is a type of attention deficit hyperactivity disorder that’s characterized by difficulty concentrating, focusing, and staying organized. Individuals with inattentive ADHD often make careless mistakes because they have difficulty sustaining focus, following detailed instructions, and organizing tasks and activities. They’re easily distracted by external stimuli and may seem as though they’re not listening to you when you speak. While classic ADHD is often thought of as overly energetic, movement-filled, and disruptive, inattentive ADHD often goes misdiagnosed or undiagnosed as it’s less noticeable. Inattentive ADHD is the most common type of ADHD among women. It often manifests as distractibility, forgetfulness or disengagement and can often be mistaken for an anxiety or mood disorder.
What Are the Signs of Inattentive ADHD in Women?
- Trouble focusing
- Forgetfulness
- Careless mistakes
- Difficulty organizing tasks and activities
- Avoiding activities that require sustained attention
- Zoning out when being spoken to
- Frequently losing things
- Procrastination
- Distractibility
- Poor sleep quality
- Failing to follow through on instructions and complete projects
- Switching from one task to another without finishing any of them
8 Tips to Manage Inattentive ADHD in Women
1. Set Up Organizational Systems
Women with inattentive ADHD will find it beneficial to set up organizational systems to help them follow through on tasks. Take the first 10-20 minutes of your day to sit down and plan your day ahead with a scheduled to-do list. Try your best to complete one task at a time before moving on to the next one. You may find it helpful to set a timer to help you stay on track for each task. You can also create mini-deadlines along the way for bigger projects. Set up appointment and deadline reminders to alert you of important events and set up automatic bill payments so you don’t forget to pay them.
2. Use a Bullet Journal
Many individuals with ADHD have a complicated relationship with planners, but bullet journaling was originally created to help manage ADHD. Its creator Ryder Carroll created it as a way to stay organized with the structure of a planner as well as the freedom of a regular notebook. It offers structure and flexibility, while helping you externalize and organize your thoughts. It can also help you organize and prioritize your tasks and express your creativity as you see fit. Here’s a guide on setting up a bullet journal for ADHD.
3. Schedule Downtime
Set aside time every week to relax or do something that brings you joy. Read, take a bath, blast music, or indulge in a hobby. Life is filled with work, commitments, and taking care of others. It’s important to take care of yourself too. Scheduling downtime can help you manage your mood and feel rejuvenated. It will make you feel less stressed, less frantic, and overall more fulfilled.
4. Create an Evening Ritual
Having an evening ritual is so important to help you wind down from the day and get your mind and body ready for rest. A consistent bedtime routine can be super helpful for those who struggle with time management, insomnia, and other symptoms of ADHD. Ideally you’ll begin your evening ritual at the same time each night. Perhaps you’ll start it with a cup of tea, a gratitude list, a warm bath, or reading a chapter of a book. Go phone-free for at least an hour before you go to bed and try relaxation exercises such as meditation or deep breathing to prepare your mind for sleep.
5. Engage in Mindfulness Practices
Mindfulness involves becoming fully present and acknowledging your feelings, thoughts, and bodily sensations. Yoga, meditation, and breathwork are all examples of mindfulness practices, which have been linked to improved memory, lower stress levels, and improved ability to cope with emotions. It will be helpful to find a mindfulness practice that works for you and that you can commit to regularly to help manage your ADHD symptoms.
6. Join a Support Group
Support groups are communities where women with inattentive ADHD can share their experiences and connect with other individuals who understand what they’re going through. It can be difficult and lonely to navigate ADHD on your own, and although your friends and family may try their best, it’s really helpful to be able to talk to other women who experience the same things you do. It’s a great place to seek guidance, advice, and support when it comes to managing your systems and flourishing in everyday life.
7. Daily Activity
Whether it’s a workout, morning walk or dance class, getting some sort of physical activity everyday is a great way to manage your symptoms. Aerobic activities such as running, cycling, and swimming can create new brain pathways and improve attention, and can also boost your dopamine, improving your mood throughout the day. Regular exercise improves emotional regulation and makes you less prone to irritability and reactivity.
8. Consider Therapy
If you’re interested in learning coping strategies for managing inattentive ADHD, consider starting therapy. It can be super helpful, especially if you’re also dealing with co-occurring mental health conditions like anxiety. Cognitive behavioural therapy (CBT) can help you manage symptoms as well as improve your time management and organizational skills. It can also help you identify and change negative thought patterns and behaviours.
If you’ve been diagnosed with inattentive ADHD, we hope these strategies help you manage your symptoms day to day.
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