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  • Dr.Kalaiselvan Ramasamy

Thriving with ADHD: Strategies for Focus and Support system



Attention Deficit Hyperactivity Disorder (ADHD) is a condition marked by symptoms of inattention, hyperactivity, and impulsivity. These symptoms can significantly impact daily life, academic performance, and professional productivity. However, thriving with ADHD in India is possible by adopting practical strategies tailored to the unique cultural and societal context.


Creating a Structured Environment

A structured environment is crucial for managing ADHD. Establishing a consistent daily routine helps create predictability and reduces anxiety. Utilizing tools like planners, calendars, and to-do lists can keep track of tasks and deadlines. Visual aids, such as color-coded systems or sticky notes, are excellent for prioritizing and remembering important activities.

Focus-Enhancing Techniques

Enhancing focus is vital for individuals with ADHD. Breaking tasks into smaller, manageable chunks makes them less overwhelming. Using timers to allocate dedicated periods for work and breaks can improve concentration and prevent burnout. The Pomodoro Technique, which involves working for 25 minutes followed by a short break, is particularly effective.

Mindfulness practices, deeply rooted in Indian culture, can also play a significant role. Meditation and yoga can help improve attention span and reduce stress. Regular physical exercise is beneficial as it helps channel hyperactivity and enhances overall mental well-being.

Support Systems

Support systems are essential for thriving with ADHD. In India, family and community support can provide a strong foundation. Open communication with family members about challenges and strategies fosters a supportive home environment. Professional guidance from therapists, counselors, or ADHD coaches offers personalized strategies and coping mechanisms.

Educational institutions and workplaces in India are increasingly recognizing the need for accommodations and support for individuals with ADHD. Flexible work hours, modified assignments, and additional time for tests are some of the accommodations being implemented.

Addressing Cultural Challenges

One significant challenge in managing ADHD in India is the stigma surrounding the condition. Many individuals and families hesitate to seek help due to fear of judgment. Raising awareness and educating society about ADHD is crucial in combating this stigma. Sharing success stories and examples of individuals thriving with ADHD can also help change perceptions.


Thriving with ADHD in India involves creating a structured environment, adopting focus-enhancing techniques, and leveraging support systems. By addressing cultural challenges and seeking professional guidance, individuals with ADHD can manage their symptoms effectively and achieve their personal and professional goals.

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