How to cope up with forgetful, disorganized and stressed out feelings haunting a!

It could be adult attention-deficit disorder.
Coping strategies include being specific in list-writing, just saying no and keeping life simple.

The holidays make many of us feel forgetful, disorganized and stressed out. But many people feel that way all the time.

Four percent of adults have ADHD -- attention-deficit hyperactivity disorder -- although many don't know it. And only about 25 percent of the 10 million adults in the United States with ADHD receive treatment for it.

Among the signs to look for, according to psychiatrist Marc Swartz, co-editor of AdultADD.info, are chronic lateness, difficulty staying on topic during conversations, procrastination, disorganization, inefficiency in work, being forgetful about things that need to be done, trouble staying focused, trouble completing tasks, problems affecting work, relationships or schoolwork that cause moderate distress, anxiety or depression.

Here are 10 coping strategies that make life easier if you have ADHD.

1. Make a to-do list. Making a daily list is an essential tool for people with ADHD, but keep it short -- one line for each task -- and be specific. Don't write "Call Jeannie," write "Call Jeannie about picking up kids from school on Thursday."

2. Keep it simple. Break a big job down into its components. Rather than writing "Plan family reunion" on your list, itemize specific tasks to be accomplished each day, such as: "Make guest list," "address and mail invitations," "call caterer to plan menu."

3. Mark your calendar. Use a written or electronic calendar to keep track of appointments, birthdays and deadlines for bills or assignments. Most importantly, note each appointment on the calendar at the time you make it. You might forget to do it later.

4. Make a shopping list. Write down everything you need to get before you leave home, and use a different list for each store.

5. Remind yourself. An electronic reminder is a great tool, and most computers, iPods, PDAs, Blackberries and cellphones have them. Set the reminder when you make an appointment to prompt you a day before in case you need time to prepare, and an hour before, so you won't forget to go.

6. Look at the time. When planning your day, always consider how long it will take you get somewhere and allow for the possibility that a meeting may go long to avoid over-scheduling or being late for appointments.

7. Work through your issues. If you have hard time sitting still at a desk, consider replacing your chair with a large balance ball. Use a wireless phone, so you can pace as you talk. If you zone out during meetings, don't text under the table; try squeezing a stress ball or take notes to keep busy but focused.

8. Leave yourself a message. To remember things you need to do and capture all the good ideas that occur to you while you're out and about, leave yourself voice mails or text messages.

9. Prioritize your life. Make a list of the things you value most, in order, and put it where you'll see it every day. Use it to help prioritize your activities. If spending time with family tops your list, for instance, decline an offer to work overtime on Saturday -- realistically, you can't do everything.

10. Take 24. Instead of impulsively saying "yes" to every new project or invitation, tell the person making the request you'll need to check your schedule first.

ALBANY TIMES UNION

http://www.startribune.com/lifestyle/hea…