For moms living with ADHD (Attention Deficit Hyperactivity Disorder), the daily challenges of parenting can sometimes feel overwhelming. From managing household tasks to keeping up with the needs of children, it's easy to become stressed and scattered. But fear not, there are concrete coping skills that can help ADHD moms navigate the overwhelm and find balance in their lives.

1. Break Tasks into Manageable Steps
   When confronted with a challenging task, like tidying up the house or finishing a project, divide it into smaller, more achievable steps. Use a checklist or visual aid (like this “brain dump” one Elle made!) to stay on track and acknowledge each little success.

2. Use Visual Reminders and Timers: Visual cues like sticky notes or digital calendars can assist ADHD mothers in organizing and recalling essential duties and schedules. Implement timers or reminders to enhance focus and time management.

3. Establish Routines and Rituals: Establishing daily routines and rituals can offer structure and predictability amidst chaos. Set consistent wake-up and bedtime routines, meal times, and designated times for work, play, and relaxation. Having a predictable schedule can help ADHD moms feel more in control of their day.

4. Practice Mindfulness and Deep Breathing: To reduce stress and stay present, ADHD moms can incorporate mindfulness and deep breathing exercises into their daily routine. Practice deep breathing by focusing on the breath entering and leaving the body to help calm the mind and improve focus.

5. Delegate Tasks and Ask for Help: Do not hesitate to delegate tasks and seek assistance when needed. Collaborating with partners, family, friends, or hired help can reduce stress and feelings of being overwhelmed.

6. Prioritize Self-Care: Prioritize activities that support your body, mind, and soul. Engage in things you love like exercise, hobbies, or nature to care for yourself.

7. Seek Professional Support: If you're feeling overwhelmed, reach out for professional help. Therapists are there to provide personalized strategies and support in a safe environment for you to navigate your emotions and thoughts.

Living with ADHD as a mom presents its unique challenges, but with concrete coping skills and support, it is possible to navigate the overwhelm and find balance in your life. By breaking tasks into manageable steps, using visual reminders and timers, establishing routines and rituals, practicing mindfulness and deep breathing, delegating tasks and asking for help, prioritizing self-care, and seeking professional support when needed, ADHD moms can empower themselves to thrive in motherhood. Remember, you are resilient, resourceful, and capable of overcoming any obstacle that comes your way.