Navigating Daily Tasks As A Black Woman With ADHD

Posted on August 22, 2024 by Dr. Lauren McClenney-Rosenstein, One of Thousands of ADD ADHD Coaches on Noomii.

Let’s face it—life is overwhelming for most people. But it’s not about what is being thrown at you—it’s about how you deal with it. When you aren’t aware of your emotions and don’t have the skills to self-regulate and calm your nervous system, you operate out of fear, anxiety, and, most likely—anger. This puts you in the emotional side of your brain, which isn’t always the best for decision-making.
Honestly, this can cause issues at work and in relationships. For those with ADHD, impulsivity can exacerbate these challenges. You might send an email you later regret or hurt someone’s feelings unintentionally, only to realize the impact when it’s too late to mend quickly. Or even worse, you may mismanage your money by impulsively spending when you’re emotional.

Navigating daily tasks is challenging for anyone, but when you’re a black woman dealing with systemic racism and microaggressions, it can add up. This is why it’s critical to have systems in place to help you control your emotions.

I recently did a podcast episode on my struggles with feeling dysregulated and how one minor incident triggered me. However, I got right back on track because I have tools in my toolbox, a system I’ve put in place, and supports I know I can turn to. These strategies can work for anyone, but given the unique challenges BIPOC women face, I want to speak and offer guidance from experience.

Here are six tips to manage daily tasks as a black woman with ADHD

1. Create a structured routine: A consistent daily routine is crucial, especially for moms with young kids. Sticking to this routine helps maintain order and reduce stress.
2. Use visual aids and reminders: Stay organized by using tools like to-do lists and a virtual or and written calendar. Color coding and time blocking can help you keep track of tasks and appointments.
3. Practice self-care: Prioritize self-care activities such as meditation, affirmations, and relaxation techniques. A consistent self-care routine can significantly improve mental well-being.
4. Seek community and support: Engage with supportive communities and seek help. Knowing you’re not alone can be incredibly empowering.
5. Advocate for yourself: Set boundaries and communicate your needs assertively. Respect your time and energy.
6. Believe in yourself: Trust your abilities and remain confident in your journey.

If you want to learn more or work with me, check out my website and blogs for additional resources.