Living with ADHD as an adult can feel isolating. 

Friends and loved ones may care deeply, but they don’t always understand what you’re experiencing. Building deeper connections becomes harder when you struggle to express yourself or stay fully present during conversations.

Over time, these social challenges may cause adult ADHDers to stop seeking support from those closest to them. But that kind of disconnection isn’t healthy in the long run.

The good news is that ADHD isn’t a journey you have to walk alone. ADHD support groups offer powerful connection and support. Their benefits aren’t just anecdotal. In fact, research has shown how useful peer support groups can be for adults with ADHD. 

With the right group, you’ll have access to a safe and supportive environment. This is where you can build your support network and learn from people who have been in your shoes. 

What Are ADHD Support Groups?

Support groups are a safe and non-judgmental space. They allow adults to connect, share their experiences, and exchange practical tips. 

Support groups can be structured in different ways: 

• In-person groups that often meet at local community centers, healthcare facilities, or universities
• Online ADHD support groups that can be accessed via forums, video calls, or chatting platforms
• Blended models combining face-to-face meetings with online resources or digital tools

Most adult ADHD peer support groups are open to all, whether or not they have a formal diagnosis. 

Types of ADHD Support Groups

There are different types of ADHD support groups for adults to choose from. Each has a unique structure and focus.

These groups include: 

• Structured groups: Psychologists, therapists, social workers, or ADHD coaches typically lead these groups. They provide professional guidance on managing symptoms. They may also include skill-building workshops to help members thrive in their daily lives.
• Peer-led groups: Individuals with ADHD typically run these informal spaces. These groups are a great place to share personal experiences and challenges. They also focus on exchanging support, encouragement, and advice. 
• Online ADHD communities: Examples include private Facebook groups, Reddit communities, online forums, and virtual co-working platforms. These offer great flexibility and accessibility, which can be helpful if you don’t have local in-person options. 

Since every group has its own style, it’s worth trying different formats and structures to see which is the best fit for you.

Why Peer Support Matters

Life with ADHD can be challenging. Not everyone will fully understand what you’re going through, and that can sometimes make the journey feel lonely.

This is where peer support can make a world of difference. Here’s how it helps:

• Reducing feelings of loneliness, fear, or anxiety
• Having your experiences, emotions, and struggles validated
• Receiving reassurance, encouragement, and support during tough times
• Learning practical advice and strategies that have worked for others with similar challenges
• Having accountability partners who can support you in building positive habits

Surrounding yourself with a community can help you form a positive self-image and a more hopeful outlook on life. 

The Benefits of Peer Support for ADHD

Studies show that peer support can make a meaningful difference in the lives of adults with ADHD, highlighting several key benefits:

• Better symptom management: Support groups are a great place to seek practical advice. Members often share tips on improving focus, organization, and time management that have been tried and tested.^[1]
• Improved emotional well-being: Having a supportive community can help reduce stress, anxiety, and depression. By sharing their experiences, adults with ADHD can feel more validated and understood. They can also learn healthier emotional coping strategies from others.^[2,3]
• Greater workplace productivity and career outcomes: Support groups create opportunities to find mentors and accountability partners. Members can also gain advice on strengthening executive function skills, such as planning and prioritizing. This can boost productivity and performance.^[4]
• Stronger social connections: Shared experiences within ADHD support groups help participants build meaningful friendships. Plus, members can practice their social skills in a supportive and non-judgmental environment.

What the Research Says

Let’s delve a little deeper into the research that shows the positive impact of peer support for adults with ADHD.

• 2022: A study in the Journal of Attention Disorders found that peer support can help protect adults with ADHD from developing depression and anxiety.^[2]
• 2023: Participating in online ADHD communities increased awareness of ADHD symptoms and traits in young adults. It reduced self-blame and boosted self-esteem. These communities also gave participants practical coping tools for organization, emotional regulation, and time management.^[1]
• 2024: A review reported that group-based education can improve core ADHD symptoms and overall mental health. It also enhanced planning, task performance, and time management, while cultivating a deeper understanding of ADHD.^[5]

Together, these studies confirm that ADHD support groups and group-based interventions can be a powerful addition to your ADHD management plan. 

Finding the Right ADHD Support Group

You may be able to find local support groups or providers where you live, but we created ADDA+ to fill this gap. We have live peer support groups gathering online every week, so it’s immediately available.

The best ADHD support groups are safe, inclusive, and non-judgmental. You should eventually feel comfortable enough to start opening up about your challenges. 

What to Expect in a Peer Group

Every ADHD peer group is unique, but most share some common goals. These typically include building connections, reducing feelings of isolation, and providing practical strategies for managing ADHD symptoms.

Our ADHD peer support group meetings are structured around:

• Sharing personal stories and listening to others’ experiences
• Participating in guided discussions on a variety of ADHD-related topics
• Expert-led skill building
• Exchanging coping tools and strategies for focus, organization, and emotional regulation
• Body doubling, or working alongside someone else, to complete tasks
• Setting goals and keeping one another accountable

Set realistic expectations when joining a peer support group. These groups aren’t a substitute for medication, therapy, or professional treatment.

That said, they can still be a powerful addition to your overall management plan. 

How to Make Peer Support Work for You

Simply joining an ADHD support group isn’t enough. The real value lies in consistently showing up and engaging with other members.

Here are some tips to get the most out of your experience:

• Commit to regular attendance by dedicating time and setting up reminders for meetings
• Participate actively and share your experiences openly and honestly
• Welcome accountability from fellow members to help you stay on track with your goals
• Listen with curiosity and be open to learning from others’ perspectives
• Ask questions and seek advice whenever you need guidance or support

Of course, if you’re not ready to commit to regular meetings yet, that’s okay. While consistency is beneficial, attending just a few sessions can still lead to meaningful progress.

Frequently-Asked Questions

What Are ADHD Support Groups?

ADHD support groups are safe, welcoming spaces where adults with diagnosed or suspected ADHD can come together to connect. In these groups, members share their experiences, challenges, and coping strategies.

How Do ADHD Support Groups Help Adults?

Support groups provide adults with ADHD a sense of belonging and connection, helping reduce feelings of isolation or loneliness. They also offer practical tools, advice, accountability, and motivation. By learning from others who are on a similar journey, members can discover new ways to manage symptoms and improve their overall quality of life.

Are Online ADHD Support Groups Effective?

Yes, online ADHD support groups can be just as effective as in-person ones. Virtual groups are more accessible and easier to fit into busy schedules. For many adults, this convenience makes it easier to maintain consistency and stay active. 

What Happens During an ADHD Support Group Meeting?

A typical ADHD support group meeting involves members sharing personal experiences and discussing topics related to ADHD. They may also exchange tips and advice. Some groups may include activities like body doubling, goal-setting, or skill-building exercises. 

ADHD Peer Support: Finding Strength in Numbers

Peer support is often overlooked in ADHD management. Yet, it’s one of the simplest and most powerful tools you can tap into. 

If you’re unsure where to start, try joining just one session to see how it feels. Hearing someone share a similar experience or learning one new coping strategy might spark meaningful change.

And if you’re looking for a starting point, consider exploring ADDA+. It offers expert-led webinars, courses, and tools to help you manage ADHD. Plus, you’ll be learning alongside a supportive community of peers who can help keep you motivated and accountable.

References

[1] Ginapp, C. M., Greenberg, N. R., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2023). The experiences of adults with ADHD in interpersonal relationships and online communities: A qualitative study. SSM. Qualitative research in health, 3, 100223. https://doi.org/10.1016/j.ssmqr.2023.100223

[2] Connolly, R. D., Lamont, A., & Speed, D. (2023). Perceived Social Support on the Relationship Between ADD/ADHD and Both Anxious and Depressive Symptoms Among Canadian Adults. Journal of attention disorders, 27(3), 283–293. https://doi.org/10.1177/10870547221136227

[3] Nordby, E. S., Schønning, V., Barnes, A., Denyer, H., Kuntsi, J., Lundervold, A. J., & Guribye, F. (2025). Experiences of change following a blended intervention for adults with ADHD and emotion dysregulation: a qualitative interview study. BMC psychiatry, 25(1), 56. https://doi.org/10.1186/s12888-025-06476-1

[4] Lauder, K., McDowall, A., & Tenenbaum, H. R. (2022). A systematic review of interventions to support adults with ADHD at work-Implications from the paucity of context-specific research for theory and practice. Frontiers in psychology, 13, 893469. https://doi.org/10.3389/fpsyg.2022.893469

[5] Skliarova, T., Pedersen, H., Holsbrekken, Å., Pedersen, S. A., Mandal, A., De Las Cuevas, C., Havnen, A., Gråwe, R., & Lara-Cabrera, M. L. (2024). Psychoeducational group interventions for adults diagnosed with attention-deficit/ hyperactivity disorder: a scoping review of feasibility, acceptability, and outcome measures. BMC psychiatry, 24(1), 463. https://doi.org/10.1186/s12888-024-05908-8

The post ADHD Support Groups: How Peer Support Helps Adults Thrive appeared first on ADDA - Attention Deficit Disorder Association.

Here are a few key things to know about executive dysfunction:

• Symptoms often include trouble organizing, remembering instructions, staying on track, and following through with a task.
• It’s common in adults with attention-deficit/hyperactivity disorder (ADHD). 
• It can also be linked to other conditions, such as autism, depression, multiple sclerosis, and dementia.^[1]

If you have ADHD, you’ll likely notice problems with your executive function. But if you struggle with executive function, this does not necessarily mean you have ADHD. 

Keep reading to learn more about the relationship between adult ADHD and executive function disorder.

Originally published on January 24th, 2023, this post was updated and republished on September 1st, 2025.

What Is Executive Dysfunction?

Executive dysfunction is a range of behavioral symptoms that change how a person regulates their emotions, thoughts, and actions.

It is not a medical diagnosis. Instead, it describes the set of symptoms that occur when the brain’s role in controlling thoughts and actions is disrupted.

Executive dysfunction most commonly affects people with specific mental health conditions that affect the brain. These include ADHD, Tourette syndrome, dementia, Parkinson’s disease, and schizophrenia. People with brain injuries or brain tumors might also experience executive dysfunction.^[1]

You may have also heard of the term executive function disorder (EFD). While some people use it interchangeably with executive dysfunction, the two aren’t the same. 

Executive dysfunction refers to the symptoms themselves, like poor memory, difficulty focusing, or problems with planning. 

EFD, on the other hand, is sometimes used informally to describe this set of symptoms as a long-term disorder. However, it’s important to note that EFD is not an official medical diagnosis or distinct mental health condition.

Executive Dysfunction Symptoms

Symptoms of executive dysfunction can be categorized into several main areas. 

Planning and organization might be affected by executive dysfunction. Symptoms include:^[1][2]

• Struggling to plan ahead
• Issues with organizing activities or following a schedule
• Difficulty prioritizing and sequencing steps to complete a task
• Difficulty keeping personal belongings and documents organized
• Having a messy workspace

Cognitive and memory issues linked to executive dysfunction include:^[1][2]

• Losing or misplacing important items
• Forgetting key details or instructions
• Struggling to switch between tasks
• Difficulty multitasking
• Mentally rigid and/or inflexible

Time management can also be a problem. This can lead to:^[1][2]

• Failure to meet deadlines
• Being late to appointments, events, meetings, or social activities
• Procrastinating and having problems with motivation

Impulsivity in executive dysfunction might show up as:^[1][2]

• Making poor decisions without considering outcomes
• Engaging in risky behaviors
• Interrupting others
• Blurting out things without thinking

Emotional dysregulation can be linked to:^[3]

• Trouble processing, controlling, and regulating emotions
• Reacting inappropriately due to anger or frustration
• Difficulty coping with stress and anxiety

Someone experiencing executive dysfunction may show some or most of the signs above.

But say you only have trouble with one or two of them. If so, it’s unlikely that you have executive function disorder.

Having executive dysfunction symptoms can make it challenging to handle various tasks, such as organizing, planning, or managing your time.

This doesn’t mean that you aren’t smart or responsible. Your brain simply processes information differently.

What Are Executive Functions?

Executive functioning refers to mental processes and skills that help you prioritize, plan, organize, and adapt to reach a goal.

Executive functions are essential for accomplishing day-to-day objectives like cooking dinner or getting to work on time. They’re also crucial for long-term goals like finishing a degree or starting a business.

Executive functioning can be split into a few components. Here is a list and examples of how they’re used in daily life: 

• Working memory: Remembering the instructions given for a specific recipe and following through with it
• Inhibition control: Resisting the urge to check your phone during a meeting
• Set shifting: Switching from working on a task to answering a colleague’s question
• Planning and organizing: Planning out your work week so you can complete all your tasks on time
• Decision-making or reasoning: Weighing the pros and cons before making an expensive purchase
• Problem-solving: Figuring out an alternate route when your usual road to work is closed
• Time management: Estimating how long it will take for you to get ready so you can make it to your appointment on time

Let’s explore each one in more detail. 

Working Memory

Your working memory is a limited-capacity system that enables you to store and process information temporarily. It’s involved in the tasks you work on at any given moment.^[4]

It comes into play when you’re trying to process sentences in a conversation or recall digits like a phone number or a one-time password.

Working memory is also vital for high-level functions. You use it to store and process the information needed for planning, prioritizing, and organizing.

With an executive function disorder, you may find it difficult to remember dates and instructions or where you placed important items.

Inhibition Control

Inhibition control, also known as self-control or self-restraint, enables you to regulate your emotions, thoughts, and actions. It’s the ability to hold back a natural, automatic, or learned response that might not be appropriate in a given situation.^[1]

The following are some ways inhibition control works:

• Attentional: The ability to resist distractions around you and steer your focus onto tasks that will help achieve your goals.^[5]
• Behavioral: The ability to keep yourself from doing things you know you shouldn’t do. For instance, inhibitory control keeps you from blurting out something inappropriate or having a chocolate donut if you decide to go on a diet.
• Emotional: The ability to regulate your emotions, influencing how you behave and respond.

Set Shifting

Set shifting is another way of saying task switching.

This function falls back onto your working memory to remember instructions and details related to your current goal. It also involves inhibition control to prevent yourself from being distracted by other tasks.^[1]

Set shifting also involves flexible thinking and adapting to changing situations.

People with executive dysfunction may struggle with multitasking, problem-solving, and switching tasks. They may also seem rigid in their thinking.^[1]

Planning and Organizing

Planning is considered a higher-level executive function. These high-level functions rely on the basic components of executive functioning discussed above, such as working memory, task switching, and attention regulation.

Planning requires a person to break down their goals into smaller steps in the right order. It also utilizes your working memory, which stores the information needed to finish tasks.

With executive dysfunction, a person may not know where to start or what to do next. This can lead to procrastination or ADHD paralysis.

Decision-Making or Reasoning

Decision-making is another high-level executive function.

The brain needs to manage emotions, inhibit impulsive choices, and compare the possible rewards or outcomes of different decisions.^[6]

Problem-Solving

Finding solutions to problems requires various executive functions.

This includes being able to prioritize, control your attention, and manage your impulses. Some challenges will also require you to handle your emotions and manage your time well.

Time Management 

Time management is also a high-level executive function that requires varying skills. It involves prioritization and planning ahead. It also requires you to pace yourself, allocate your time wisely, and keep track of due dates.

Since ADHD can affect time management, many adult ADHDers find it challenging to be on time and meet deadlines.

Though executive dysfunction can pose a unique set of challenges, adults who receive proper support and treatment can often overcome them and reach their daily goals.

Causes & Risk Factors of Executive Dysfunction

Executive dysfunction doesn’t happen on its own. It’s usually linked to underlying conditions or external factors that affect how the brain regulates your thoughts and behaviors.

Some possible causes of executive dysfunction include:^[7][8]

• Neurodevelopmental conditions: These conditions alter how the brain develops. ADHD, autism, and learning disorders like dyslexia are all conditions that can cause executive function issues.
• Psychiatric conditions: These conditions affect your mental health. Examples include depression, anxiety disorders, and schizophrenia. 
• Neurological or medical conditions: Neurological conditions change the way your brain and nervous system function. Executive dysfunction may be linked to dementia, multiple sclerosis, epilepsy, and traumatic brain injury. 
• Lifestyle and external factors: External factors like long-term stress, sleep disorders, and substance misuse can impact the way your brain functions. 

Researchers are still trying to understand the exact causes of executive dysfunction. But current evidence suggests that these few factors may contribute to its development.

Executive Dysfunction and ADHD

Many experts agree that executive function challenges represent some of the core ways ADHD affects a person.^[9]

If you have ADHD, you may notice that you struggle with problems related to executive functions, such as memory, attention, and organization.^[10]

Some overlaps between executive dysfunction and ADHD include:

• Getting distracted when completing tasks
• Struggling to organize a schedule, activities, and work materials
• Forgetting important dates, meetings, or appointments
• Showing up late to meetings and appointments
• Losing essential items needed for work or daily activities
• Lacking the motivation to do certain tasks

A person with ADHD will likely experience some or more of the above symptoms.

Is Executive Dysfunction a Symptom of ADHD?

Executive dysfunction is not an official symptom of ADHD. However, if you experience signs of executive dysfunction, this may suggest that you have ADHD or another medical condition, such as autism.

And though they overlap in many ways, executive function disorder does not refer to ADHD, and vice versa.

There are various differences between these terms.

For instance, ADHD is an official diagnosis that a specialist can make. Meanwhile, executive function disorder isn’t a stand-alone diagnosis – it can be caused by many conditions.

Other differences between the two include how they’re detected and managed.

For example, ADHD appears in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), a globally recognized guide that helps mental health professionals make more accurate diagnoses.

In the DSM-5, ADHD is considered an official medical disorder with a specified set of criteria a person needs to meet to be diagnosed. In contrast, executive function disorder is not in the DSM-5.

Executive Function Diagnosis

Since executive function disorder isn’t a stand-alone medical condition, you cannot get a diagnosis for it. However, your doctor can investigate to find out the underlying cause behind it. They may also assess its severity and how significantly your daily life is impacted by any executive dysfunction.

Your specialist may ask you about the symptoms you experience, specifically around planning, organization, multitasking, problem-solving, impulsivity, or focus.^[1]

Apart from that, your specialist may also carry out executive functioning tests that assess specific skills like working memory or inhibition control.

For instance, the Barkley Deficits in Executive Functioning Scale (BDEFS) can be used to evaluate the executive functioning of adults over a period of time.^[11]

Executive Function Therapy and Other Treatments

The type of treatment recommended for executive dysfunction depends on its underlying cause. It’s important that you consult a mental health specialist who can recommend a management plan that suits you best.

Some possible management options include: 

• Getting treated for ADHD if you have the condition: Getting treated often improves executive functioning. Your specialist may recommend stimulant or non-stimulant medications for ADHD, depending on your medical history and symptoms.
• ADHD coaching: You can work with an ADHD coach to develop personalized strategies to improve focus, organization, time management, and emotional regulation. 
• Cognitive behavioral therapy (CBT): This is a form of therapy that empowers you to identify unhealthy thinking patterns and habits and replace them with helpful ones that get you closer to your goals. This can improve your time management, planning, and organizational skills.^[12]
• Lifestyle adjustments: Examples of these lifestyle changes include exercising regularly, getting enough sleep, maintaining a balanced diet, and managing stress. These can help support executive functioning.

If you’re unsure of the underlying cause, it’s essential to speak with a doctor about your symptoms to receive an accurate diagnosis. This enables them to create a tailored management plan to address the root cause.

Self-Help Strategies for Executive Dysfunction

Here are some practical strategies, tools, and habits that can help you manage executive dysfunction in daily life:

• Use planners, calendars, or digital apps to keep track of deadlines and appointments
• Start a to-do list with a digital app or physical journal
• Use the traffic light system to prioritise tasks (i.e., red = urgent, green = non-urgent)
• Break large projects into smaller, manageable goals
• Keep a notepad on your desk to jot down unrelated thoughts and return to them after finishing your task
• Set digital alarms or reminders for crucial events
• Build a daily routine for key parts of your day
• Designate specific spots at home and work for essential items
• Take shorter but more frequent breaks to prevent burnout and maintain focus
• Request written instructions for complex tasks
• Keep trackers or Airtags on important belongings 
• Set digital reminders or alarms for crucial events
• Automate bill payments to ensure they get paid on time

You don’t need to start using all of these strategies at once. Choose two or three that you think will be most effective for you, and implement them in your daily life. 

Once they become habits, you can gradually add more modifications to improve your workflow, focus, and memory.

Executive Function Challenges And ADHD Go Hand-In-Hand

If you’ve been diagnosed with ADHD, you don’t have to give up on your goals. The right support and treatment can help you improve your life skills – like getting organized, planning for the future, and focusing on what matters.

You can talk to your doctor about current medication plans or the possibility of getting cognitive behavioral therapy (CBT). An adult ADHD coach can also help you improve specific areas, such as time management and prioritization.

Understanding the unique ways your ADHD brain works, you can experiment with new approaches to organizing your life. Simple strategies and tools can help you get things done and stay on track.

With a proper management plan, you’ll set yourself up for success in your career, academics, and relationships!

If you aren’t sure whether ADHD is responsible for your executive function challenges, take the ADDA Adult ADHD test. This questionnaire provides a better understanding of ADHD and can give you the confidence to take the next step – to speak to your doctor about diagnosis and treatment.

Getting Help for ADHD Executive Dysfunction

Medications, therapy, and ADHD coaching can make a significant difference for adult ADHDers with executive dysfunction. 

You can also incorporate practical strategies into your day-to-day to help with these symptoms. Examples include having a daily schedule or to-do list. 

If you’re looking for resources on other practical ways you can manage executive dysfunction in ADHD, check out ADDA+. 

This online platform provides access to expert-led materials, courses, and webinars on managing the symptoms of adult ADHD. It also allows you to connect with other ADHDers who can offer advice and tips on improving your focus, memory, and planning skills. 

Frequently Asked Questions

What is executive functioning in ADHD?

Executive dysfunction in ADHD refers to the set of symptoms an ADHDer has because of a disruption in their ability to regulate their thoughts, behaviors, and feelings. This can lead to symptoms like poor memory, low motivation, lack of focus, and trouble planning and organizing. 

What causes executive dysfunction?

Scientists and experts are not entirely sure of the cause of executive dysfunction. It’s important to note that having symptoms of executive dysfunction does not mean that you have ADHD. While it might be a sign of ADHD, it is also commonly linked to other conditions like autism, depression, schizophrenia, obsessive-compulsive disorder (OCD), or traumatic brain injury.^[1]

What are the symptoms of executive dysfunction disorder?

Symptoms of executive dysfunction include poor organizational and planning skills, lack of focus, and difficulty remembering details. Additionally, symptoms may include impulsive decision-making and difficulty with task-switching and multitasking. Individuals may also have trouble regulating their emotions and finding the motivation to get things done. 

What is the 30% rule for ADHD?

The 30% rule estimates the delay ADHDers may experience in developing their executive function skills compared to peers of the same age. It suggests that those with ADHD may be around 30% behind their peers without the condition. While this isn’t scientifically proven to be true, it can give people a better idea of the executive challenges faced by those with ADHD. 

References

[1] Martínez-Pernía, D., Olavarría, L., Fernández-Manjón, B., Cabello, V., Henríquez, F., Robert, P., Alvarado, L., Barría, S., Antivilo, A., Velasquez, J., Cerda, M., Farías, G., Torralva, T., Ibáñez, A., Parra, M. A., Gilbert, S., & Slachevsky, A. (2023). The limitations and challenges in the assessment of executive dysfunction associated with real-world functioning: The opportunity of serious games. Applied neuropsychology. Adult, 1–17. Advance online publication. https://doi.org/10.1080/23279095.2023.2174438

[2] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[3] Rodas, J. A., Leon-Rojas, J., & Rooney, B. (2024). Mind over mood: exploring the executive function’s role in downregulation. Frontiers in psychology, 15, 1322055. https://doi.org/10.3389/fpsyg.2024.1322055

[4] Hartley, T., & Hitch, G. (2022, October 19). Working Memory. Oxford Research Encyclopedia of Psychology. Retrieved 28 Nov. 2024, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-768. 

[5] van Moorselaar, D., & Slagter, H. A. (2020). Inhibition in selective attention. Annals of the New York Academy of Sciences, 1464(1), 204–221. https://doi.org/10.1111/nyas.14304

[6] Colautti, L., Antonietti, A., & Iannello, P. (2022). Executive Functions in Decision Making under Ambiguity and Risk in Healthy Adults: A Scoping Review Adopting the Hot and Cold Executive Functions Perspective. Brain sciences, 12(10), 1335. https://doi.org/10.3390/brainsci12101335

[7] Otterman, D. L., Koopman-Verhoeff, M. E., White, T. J., Tiemeier, H., Bolhuis, K., & Jansen, P. W. (2019). Executive functioning and neurodevelopmental disorders in early childhood: a prospective population-based study. Child and adolescent psychiatry and mental health, 13, 38. https://doi.org/10.1186/s13034-019-0299-7

[8] Kraft, B., Bø, R., Jonassen, R., Heeren, A., Ulset, V. S., Stiles, T. C., & Landrø, N. I. (2023). The Association between Depression Symptoms and Reduced Executive Functioning Is Primarily Linked by Fatigue. Psychiatry Research Communications, 3(2), 100120. https://doi.org/10.1016/j.psycom.2023.100120

[9] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y

[10] Silverstein, M. J., Faraone, S. V., Leon, T. L., Biederman, J., Spencer, T. J., & Adler, L. A. (2020). The Relationship Between Executive Function Deficits and DSM-5-Defined ADHD Symptoms. Journal of attention disorders, 24(1), 41–51. https://doi.org/10.1177/1087054718804347

[11] Kamradt, J. M., Nikolas, M. A., Burns, G. L., Garner, A. A., Jarrett, M. A., Luebbe, A. M., & Becker, S. P. (2021). Barkley Deficits in Executive Functioning Scale (BDEFS): Validation in a Large Multisite College Sample. Assessment, 28(3), 964–976. https://doi.org/10.1177/1073191119869823

[12] William, S., Horrocks, M., Richmond, J., Hall, C. L., & French, B. (2024). Experience of CBT in adults with ADHD: a mixed methods study. Frontiers in psychiatry, 15, 1341624. https://doi.org/10.3389/fpsyt.2024.1341624

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Whether or not ADHD was diagnosed during childhood, it can pose different challenges during adulthood. Symptoms can affect more aspects of your life, such as personal relationships, work, and emotions.

Without treatment and support, ADHD can cause people to struggle with career goals, memory loss, and daily tasks at work and home.

Recognizing signs of ADHD is the first step toward real change. Knowing the facts empowers you to seek the professional help you may need to overcome challenges and thrive.

Read on to discover some of the main signs and symptoms of ADHD in adults.

While many people will experience these issues at some point, ADHD means a persistent pattern (at least six months) of behavior that interferes with your ability to function. 

Originally published on October 11th, 2022, this article was updated and republished on June 16, 2025.

What Is ADHD?

ADHD, or attention-deficit/hyperactivity disorder, is a form of neurodivergence that affects how the brain works. In adults, it typically involves a persistent pattern of inattention and/or hyperactive and impulsive behaviors.^[1]

About 5% of adults are estimated to have ADHD.^[2] While the symptoms may appear differently in adults, the impact on daily life is just as real. Adults with ADHD often struggle in various areas, including focus, memory, time management, and organization. 

If you experience these challenges, it doesn’t mean you’re lazy, irresponsible, or unmotivated. It simply shows that your brain is wired differently.

Understanding your symptoms and how your brain works is the first step toward finding the right strategies and support. With this, you can learn to harness your strengths and work with your ADHD, not against it.

Types of ADHD

The symptoms of ADHD can look different from person to person, depending on the type of ADHD they have or their subtype.

In general, there are three main subtypes of ADHD:

1. Predominantly inattentive ADHD
2. Predominantly hyperactive or impulsive ADHD
3. Combined type ADHD

Let’s explore each subtype in more detail.

Inattentive Type ADHD

Adults with inattentive type ADHD have more difficulty with their focus, attention, and memory.

This is the most common subtype in adults.^[2]

These individuals are more likely to notice the following:^[3]

• Having trouble organizing their documents or belongings
• Losing focus quickly when working on boring tasks
• Having many distracting and unrelated thoughts
• Avoiding tasks that require them to stay focused
• Getting distracted in conversations
• Struggling with time management
• Forgetting to do an errand or task
• Overlooking important details
• Making careless mistakes
• Misplacing important items

You may be diagnosed with inattentive type ADHD if you experience six or more of the above symptoms for six months or longer.^[3]

Hyperactive/Impulsive Type ADHD

Someone with hyperactive or impulsive type ADHD is more likely to struggle with symptoms linked to restlessness and poorer impulse control.

This is the second most common type of ADHD in adults.^[2]

It comes in second after inattentive ADHD because symptoms of inattention are more likely to persist into adulthood compared to symptoms of hyperactivity or impulsivity.^[1]

Individuals with this form of ADHD may notice the following:^[3]

• Constantly leaving their seat when expected to stay seated
• Blurting out answers before the question is completed
• Fidgeting and moving about when seated
• Cutting into other people’s conversations
• Having trouble waiting their turn in line
• Taking over other people’s activities
• Often feeling restless
• Interrupting others
• Talking excessively
• Always on the go

A diagnosis for this type of ADHD may be made if you have six or more of the above symptoms for at least six months.^[3]

Combined Type ADHD

A person who persistently struggles with both symptoms of inattention and symptoms of hyperactivity or impulsivity has combined type ADHD.

This is the least common kind of ADHD in adults.^[2]

You may be diagnosed with combined type ADHD if you have six or more symptoms of inattentive ADHD and six or more symptoms of hyperactive-impulsive type ADHD.^[3]

ADHD can look very different from one person to another, even if they have the same subtype of ADHD.

This is why it’s important to personalize your treatment, therapy, and coping strategies based on your symptoms.

10 Signs of Adult ADHD

Individuals with inattentive ADHD are more likely to experience the following symptoms:

1. Trouble Focusing or Paying Attention

People with ADHD may lack control over what they focus on and have difficulty concentrating.

You may notice the following:^[3]

• Easily distracted
• Daydreaming
• Zoning out during conversations
• Overlooking instructions and details
• Unable to finish projects or tasks on time

Another symptom of ADHD is a tendency to hyperfocus on projects you find exciting and interesting. In this state, you may be unable to turn your attention toward other important tasks or people in your life.^[4]

2. Losing Things Frequently

Storing, organizing, or keeping track of belongings can be troublesome for those with ADHD.

This can involve:

• Misplacing everyday items (i.e., car keys or wallet) while the brain is on autopilot
• Losing track of where an item is placed after a moment of inattention
• Constantly retracing steps to find lost items
• Storing things in the wrong places (i.e., work papers in your car, dirty dishes in the bedroom).

3. Chronic Lateness and Poor Time Management

Due to poor time management, adults with ADHD often run late for meetings, appointments, or social plans.

Reasons include:

• Unable to find required items (car keys, wallet, meeting notes, etc.)
• Forgetting dates and times
• Underestimating the time needed to complete tasks, also known as ADHD time blindness
• Getting distracted while preparing for an appointment or event

4. Impulsivity and Risk-Taking

Research shows that adults with ADHD are more likely to engage in risk-taking behavior (RTB).^[5] These behaviors may involve the following:

• Starting arguments or fights
• Overspending
• Reckless driving
• Substance use (alcohol or drugs)
• Risky sex-related decisions (i.e., unprotected sex)
• Gambling
• Impulsive eating

By seeking help and support, you can proactively reduce your chances of involvement in these activities.

5. Difficulty Listening and Following Instructions

Social interactions may feel like a challenge if you have ADHD. You may struggle with: ^[3]

• Waiting for your turn to speak
• Staying on topic
• Keeping track of the conversation
• Using non-verbal cues to show active listening
• Talking too fast
• Speaking too much
• Blurting out words that make others uncomfortable
• Unable to read other people’s body language

6. Struggles with Prioritizing Tasks

Adults with ADHD are almost always occupied. However, deciding which task to prioritize can be a challenge.

You may struggle with prioritization for any of the following reasons:

• Feeling like you have too much to do (which can overwhelm you, even get you into a state of ADHD paralysis)
• All tasks feel equally important
• Difficulty thinking ahead – you underestimate deadlines
• Seeking novelty over familiar tasks that may be more significant and relevant

Adults with ADHD also tend to procrastinate on tasks that require more focus and attention, leading to missed deadlines and workplace issues.

7. Relationship Struggles and Communication Issues

Problems in relationships with friends, colleagues, family, or partners are another common issue for adults with ADHD.

There are several reasons why symptoms of ADHD can cause tension, anger, and frustration.

Some ADHD traits that may lead to relationship strains include:

• Speaking over the other person
• Not actively listening to the other person
• Forgetting important events and dates (like birthdays)
• Blurting out hurtful statements
• Failing to fulfill responsibilities, commitments, or promises
• Trouble regulating emotions

Despite these challenges, adults with ADHD can have happy relationships and fulfilling marriages. Seeking professional counseling and support is one of the best ways to work toward this.

8. Hyperactivity or Restlessness

Another sign of ADHD in adults is restlessness. This may present in a variety of ways:

• Flight of thoughts
• Constant fidgeting
• Tics and impulsive behaviors
• Overthinking and catastrophizing
• Trouble sitting still

Fidgeting is often misinterpreted as inattention in adults with ADHD. However, fidgeting and stimming can signify attempts to stay focused when a task doesn’t provide enough stimulation for the brain.

Interestingly, fidgeting may help increase the ability to focus and concentrate in adults with ADHD.^[6]

9. Forgetfulness and Working Memory Issues

ADHD may impact two different kinds of memory.

Working memory is your brain’s short-term storage space, and it’s where adults with ADHD are more likely to experience problems.^[7]

Here are some examples of how ADHD can impact working memory:

• Forgetting things on grocery lists
• Leaving essential items at home
• Losing track of belongings
• Difficulty following instructions to complete tasks
• Re-reading sections of text due to not retaining information

ADHD’s impact on long-term memory isn’t well understood. Some research shows that adults with ADHD may experience problems with long-term memory.

That’s because the ADHD brain may encode information in a disorganized way, interfering with the storage of new information.^[8]

10. Emotional Outbursts and Irritability

Around 30-70% of adults with ADHD experience mood swings (emotional dysregulation).^[9]

Adults with ADHD may notice the following signs of emotional turbulence:

• Impatience when under stress
• Explosive outbursts of anger
• Persistent irritability
• Surges of anger when met with everyday obstacles
• Frequent and reactive mood changes
• Unaware of the other party’s feelings

Professional therapy, medications, and self-care can play a vital role in managing ADHD-related anger.

Related Conditions and Challenges

In certain people, ADHD can be harder to spot and diagnose.

One possible reason is that ADHD often occurs alongside other conditions. These may include anxiety, depression, and substance misuse. About 80% of adults with ADHD report having at least one other mental health issue.^[10]

When symptoms overlap, diagnosis and treatment can become more complicated. 

Co-occurring conditions like anxiety or depression can often mask or mimic ADHD symptoms, making it harder to tell them apart. For example, trouble focusing might be caused by anxiety or depression as well. Without careful evaluation, this overlap can lead to misdiagnosis or delays in receiving proper treatment for either condition.

While co-occurring conditions may bring added challenges, they don’t define who you are or what you can accomplish. The key here is to seek professional help and treatment. An effective care plan will take all conditions into account, helping you manage your symptoms and function at your best. 

Adult ADHD Symptoms: It’s Not Too Late to Get Them Diagnosed

Many adults live for years without realizing they have ADHD. Instead, they blame themselves, thinking their struggles are due to personality flaws, laziness, or bad habits.

That’s why getting a diagnosis can be life-changing. It brings clarity, eases the guilt, and opens the door to the right treatment, tools, and support. With this, many adults with ADHD go on to lead more confident and empowered lives.

This is why it may be worth evaluating your symptoms if you’ve struggled with focus, memory, or restlessness but never understood why. The process usually involves talking to a healthcare provider about your experiences and how your symptoms affect different parts of your life.

Remember that it’s never too late to seek help, even as an adult. This step often marks the beginning of a new chapter where you can finally get the support and resources you need to thrive and achieve your goals. 

How to Know if You Have Adult ADHD

If you’re experiencing symptoms like lack of focus, restlessness, or poor memory, you may be concerned that you have ADHD.

You can take an adult ADHD screening test, which can give you a better idea of what your symptoms indicate.

Of course, the best way to determine whether you have the condition is by getting assessed by a healthcare professional.

ADHD can look quite different in adults compared to children. So, try to pick a doctor or specialist who has experience diagnosing and supporting adults with ADHD.

To get a diagnosis, you need to have a few symptoms of the condition, not just one. Your doctor will also ask how these symptoms have affected your daily activities and how long you’ve been experiencing them.^[3]

Additionally, they may ask to talk to someone who knew you well as a child, like your parent or guardian, to find out if you showed signs of ADHD in your childhood.

While it might feel daunting to seek help, it’s more than worth it. Many adults who receive treatment for their symptoms see improvements in many areas of their lives.

Adult ADHD Symptoms: It’s Not Too Late to Get Them Diagnosed

ADHD can be hard to spot in adults. But the more you learn about its signs and symptoms, the more likely you are to recognize them early on.

Ultimately, it’s best to take your concerns to a trusted healthcare provider who can address them effectively.

The ADDA adult ADHD test is a great starting point to screen yourself for signs of ADHD.

Check out ADDA’s online resource hub if you’d like to learn more about adult ADHD. Here, you’ll gain access to support groups, communities, and tips on how to live and thrive with ADHD. Join ADDA+ to unlock everything we have to offer.

References

[1] Prakash, J., Chatterjee, K., Guha, S., Srivastava, K., & Chauhan, V. S. (2021). Adult attention-deficit Hyperactivity disorder: From clinical reality toward conceptual clarity. Industrial Psychiatry Journal, 30(1), 23–28. https://doi.org/10.4103/ipj.ipj_7_21

[2] Ayano, G., Tsegay, L., Gizachew, Y., Necho, M., Yohannes, K., Abraha, M., Demelash, S., Anbesaw, T., & Alati, R. (2023). Prevalence of attention deficit hyperactivity disorder in adults: Umbrella review of evidence generated across the globe. Psychiatry Research, 328, 115449. https://doi.org/10.1016/j.psychres.2023.115449

[3] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[4] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological research, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[5] Pollak, Y., Shoham, R., Anouk Scheres, & Dekkers, T. J. (2023). ADHD and Risk-Taking Behavior: Associations, Mechanisms, and Interventions. Autism and Child Psychopathology Series, 295–332. https://doi.org/10.1007/978-3-031-41709-2_12 

[6] Son, H. M., Calub, C. A., Fan, B., Dixon, J. F., Rezaei, S., Borden, J., Schweitzer, J. B., & Liu, X. (2024). A quantitative analysis of fidgeting in ADHD and its relation to performance and sustained attention on a cognitive task. Frontiers in Psychiatry, 15, 1394096. https://doi.org/10.3389/fpsyt.2024.1394096

[7] Tolonen, T., Leppämäki, S., Roine, T., Alho, K., Tani, P., Koski, A., Laine, M., & Salmi, J. (2024). Working memory related functional connectivity in adult ADHD and its amenability to training: A randomized controlled trial. NeuroImage: Clinical, 103696. https://doi.org/10.1016/j.nicl.2024.103696 

[8] Minear, M., Coane, J. H., Cooney, L. H., Boland, S. C., & Serrano, J. W. (2023). Is practice good enough? Retrieval benefits students with ADHD but does not compensate for poor encoding in unmedicated students. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1186566

[9] Astenvald, R., Frick, M. A., Neufeld, J., Bölte, S., & Isaksson, J. (2022). Emotion dysregulation in ADHD and other neurodevelopmental conditions: a co-twin control study. Child and Adolescent Psychiatry and Mental Health, 16(1). https://doi.org/10.1186/s13034-022-00528-0 

[10] Choi, W.-S., Woo, Y. S., Wang, S.-M., Lim, H. K., & Bahk, W.-M. (2022). The prevalence of psychiatric comorbidities in adult ADHD compared with non-ADHD populations: A systematic literature review. PLOS ONE, 17(11), e0277175. https://doi.org/10.1371/journal.pone.0277175 

The post 10 Signs and Symptoms of ADHD in Adults (And When to Get Help) appeared first on ADDA - Attention Deficit Disorder Association.

Habits really matter. Why? Research shows they drive up to 45% of what we do each day.^[1] That’s almost half your daily actions happening on autopilot. This is exactly why creating good habits is so powerful – they shape your life without requiring constant effort.

This guide will show you how to create good habits that align with your goals and actually work for your ADHD brain. It isn’t one-size-fits-all advice; it just provides clear steps to help you stay consistent and make real progress over time.

What Is a Habit?

A habit is a behavior that becomes automatic over time. Once it’s formed, you can do it with little or no conscious effort. Think brushing your teeth, checking your phone, or locking the door behind you.

Habits develop through repetition. When you repeat an action often enough in the same context, your brain starts to recognize the pattern and stores it for future use. 

This frees up mental energy for other tasks. This can be especially helpful if you live with ADHD and experience decision fatigue or overwhelm.

Dopamine is a brain chemical that helps you feel good and motivated. It plays a big role in forming habits.^[2] When you do something that feels good or rewards you, your brain releases dopamine. This good feeling makes you want to do that same action again later. Over time, this makes the behavior stick and become more automatic.

Habit vs. Routine

While habits and routines might seem similar, they work quite differently.

A habit is something you do automatically. You don’t have to think about it. It just happens — like brushing your teeth or checking your phone when you wake up. If you skip it, you might feel like something’s off.

A routine takes more effort. It’s a series of planned actions that need focus and intention. You might have to push yourself to follow through, especially if it feels boring or overwhelming.

Here’s how they compare:

• Habits: Brushing your teeth, washing your face, scrolling your phone
• Routines: Vacuuming on Sundays, going to the gym, meal prepping

Routines can turn into habits, but not always. The goal is to repeat a helpful routine often enough so that it becomes second nature.

How Habits Form in the Brain

Habits are formed through a pattern known as the habit loop, which can be broken down as follows:

Cue: The Trigger

A cue is what puts a habit into motion. It tells your brain to start a behavior.^[3]

Cues can come from your environment, emotions, time of day, or location. For example, walking into a dark room might trigger the habit of turning on the light switch. 

Motivation: The Craving or Intention

Another key part of the habit loop is the craving or intention behind the behavior. 

A craving is a desire for a habit’s outcome, such as the energy boost from a cup of coffee.

Intention is a conscious decision to act in line with your goals. It drives you to plan and follow through.^[3] For example, if you want to sleep better, you might set a device-free rule before bed. 

Both cravings and intentions add motivation and purpose to your habits. 

Response: The Action

The action is the behavior you perform in response to the cue. The easier it is to do, the more likely you are to follow through and make it a lasting habit.

That’s why it’s important to keep the action as friction-free and straightforward as possible. When something feels easy to repeat, you can stick with it consistently.

Reward: Reinforcement

The reward is the payoff that makes your brain want to repeat the action.^[3] It’s like telling your brain, “Hey, that was good! Let’s do it again.” When you get a reward, the habit becomes more automatic over time and harder to break.

Rewards don’t need to be big or expensive. Sometimes, just feeling proud of yourself or accomplished can be enough to keep you going.

How to Start Creating Good Habits

Building better habits with ADHD requires strategies that work with your brain, not against it. The good news is that you can absolutely create lasting habits; it just takes the right approach.

Here are some strategies to keep in mind when creating new habits.

Choose a Specific, Small Habit

Trying to change everything at once rarely works, especially with ADHD. It’s too much for your brain to manage.

Start with one small habit. Be as specific as possible.

Instead of saying, “I’ll exercise more,” say, “I’ll go for a 20-minute walk on Mondays and Thursdays.”

If you’re unsure how to start habits that stick, the key is to keep them small, specific, and tied to strong cues.

Small habits are easier to start and less overwhelming to stick with. When you succeed, you build confidence. These wins add up and help you stay motivated.

Set a Clear Trigger

Each part of the habit-creation process is a lever you can pull, one of the most powerful being the cue. A cue is something that signals your brain to start a habit, and it can come from:

• A specific time of day
• An existing habit
• Your environment

Research shows that cues based on time or current routines can be equally effective.^[4] In fact, combining them can be even more powerful. 

For example, if you make coffee every morning, you could use that quiet moment to journal while you wait for the water to boil.

A strong cue ensures you don’t rely solely on memory or motivation to create a new habit. 

Make it Easy

Redesign your environment by removing obstacles and making the habit easy to perform.

You can do this in several ways: 

• Prepare what you need beforehand, like laying out your gym clothes the night before.
• Set alarms or reminders to go off when it’s time to do the habit.
• Place helpful items in visible spots, like keeping floss next to your toothbrush, so you’re reminded to floss your teeth every day.
• Use visual aids, like sticky notes or habit trackers, to remind you of your goal.

You can also use environmental modifications to break bad habits. 

Reinforce with Rewards

Research shows that positive reinforcement is far more effective than punishment or self-blame.^[5] That’s why leveraging positive rewards is important when creating new habits.

The challenge is that many good habits don’t offer immediate gratification. This can make them harder to stick with, especially for the ADHD brain, which responds to instant rewards more than delayed ones.^[6]

Add a small, enjoyable treat right after completing the task to make your habits more rewarding. It could be a short break or your favorite snack. 

The key is to reward yourself as soon as possible so your brain connects the effort with the payoff.

Track Your Progress

Many good habits don’t show results right away. That can make it hard to stay motivated, especially if you don’t see a payoff right away.

That’s why it helps to track your progress. A habit tracker gives you instant feedback and helps you stay consistent.

If you’ve ever wondered how many days to create a habit, the truth is: it varies. What matters more is showing up regularly and noticing small wins along the way.

You can track habits using an app, a notebook, or a simple checklist. Seeing your progress builds momentum and reminds you that your efforts are adding up, even when change feels slow.

Be Consistent, Not Perfect

Habits are hard to build. Some days, you’ll show up with excitement; other days, it might feel nearly impossible. 

But what matters most is how you respond when you miss a day or two. Instead of falling into guilt or giving up, try this:

• Pause and reflect. What got in the way?
• Revisit your habit. Can you simplify it or adjust your cue and reward system? 
• Start small again. There’s no need to jump right to where you left off. You can ease back in with a simpler version of the habit.
• Celebrate the reset. Getting back on track is a win in itself.

Being kind and patient with yourself is one of the most powerful tools for staying motivated and creating lasting habits. 

Common Pitfalls When Creating Habits

You don’t have to learn everything the hard way. By understanding common mistakes people make when building habits, you can avoid them early on and make greater progress in less time. 

Starting Too Big

Big goals can feel exciting initially, but it becomes easy to lose motivation when the progress feels slow or unnoticeable.

Try to start small. Exercise for 10 minutes, prep meals for one day a week, or write a simple three-item to-do list each morning. 

As these small actions become consistent, you can celebrate each milestone and gradually scale up. 

Lack of Clarity or Triggers

Vague goals don’t lead to lasting habits because they lack direction. Without a specific plan or trigger, it’s hard to build consistency.

To successfully create habits, tie them to clear cues and specific actions. 

Instead of saying, “I want to get healthier,” try something like, “I’ll commit to going for a long walk on Monday and Wednesday,” or “I’ll go to bed 10 minutes earlier each night.” 

The more specific your habit, the easier it is to follow through.

Ignoring Rewards

Even the best habit plans will lose momentum without positive reinforcement. When a habit feels like a chore with no payoff, it’s harder to stick with it.

Write down a few small rewards that truly motivate you, such as a relaxing bath or some guilt-free time watching your favorite show. Then, pair the reward with the habit. 

These rewards help train your brain to associate the habit with something enjoyable, making it more likely to last. 

Giving Up After a Slip

All-or-nothing thinking is one of the biggest habit-killers. If you miss a day, it’s tempting to feel like you’ve failed, but that’s not true.

What matters more than perfection is how you recover. Focus on getting back on track the next day, even if you have to restart small. Ultimately, progress comes from consistency, not perfection.

Creating Good Habits That Last

Like money growing through compound interest, habits build up through small, consistent actions. The steps you take might seem tiny now, but they transform your life over time. Remember, creating habits isn’t about perfection; it’s about progress.

With the right tools and strategies, habit-building is absolutely possible for adults with ADHD. ADDA+ offers access to the resources, tips, and advice you need to change your lifestyle through habit-building. You’ll also be part of a community of people with similar goals, so you won’t have to journey alone.

References

[1] McCloskey, K., & Johnson, B. T. (2021). You are what you repeatedly do: Links between personality and habit. Personality and Individual Differences, 181, 111000. https://doi.org/10.1016/j.paid.2021.111000

‌[2] Buabang, E. K., Donegan, K. R., Parnian Rafei, & Gillan, C. M. (2024). Leveraging cognitive neuroscience for making and breaking real-world habits. Trends in Cognitive Sciences, 29(1), 41–59. https://doi.org/10.1016/j.tics.2024.10.006

‌[3] Zhu, Y., Long, Y., Wei, L., Zhang, Y., Ma, Z., Lee, K. P., Zhang, L., & Wang, S. J. (2024). Developing cue-behavior association for habit formation: A qualitative study to explore the role of avatar in hypertension. Digital health, 10, 20552076241265217. https://doi.org/10.1177/20552076241265217

[4] Keller, J., Kwasnicka, D., Klaiber, P., Sichert, L., Lally, P., & Fleig, L. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British journal of health psychology, 26(3), 807–824. https://doi.org/10.1111/bjhp.12504

[5] Fremling, L., Phillips, L. A., Bottoms, L., Desai, T., & Newby, K. (2025). Comparing positive versus negative intrinsic rewards for predicting physical activity habit strength and frequency during a period of high stress. Applied psychology. Health and well-being, 17(1), e12650. https://doi.org/10.1111/aphw.12650

[6] Furukawa, E., Bado, P., da Costa, R. Q. M., Melo, B., Erthal, P., de Oliveira, I. P., Wickens, J. R., Moll, J., Tripp, G., & Mattos, P. (2022). Reward modality modulates striatal responses to reward anticipation in ADHD: Effects of affiliative and food stimuli. Psychiatry Research: Neuroimaging, 327, 111561. https://doi.org/10.1016/j.pscychresns.2022.111561

The post Creating Habits with ADHD: A Step-by-Step Guide appeared first on ADDA - Attention Deficit Disorder Association.

Simple routines to reduce distractions, stay organized, and track deadlines might seem small. But they can significantly improve how you work, especially if you have adult ADHD.

Making incremental, intentional adjustments to your routine is the key to building good work habits. Over time, these add up, helping you do your best work consistently.

What Are Work Habits?

Work habits are the consistent behaviors, routines, and systems you use to get your work done. They affect how you:

• Plan your schedule and organize your workspace
• Meet deadlines and handle your workload
• Focus during meetings and contribute effectively
• Communicate with coworkers and collaborate on tasks

Over time, good habits also help you build work relationships and grow into leadership roles.

Why Positive Work Habits Matter

Research shows that adults with ADHD often face more challenges in the workplace compared to their peers.^[1] These challenges come from ADHD symptoms like getting distracted easily, trouble planning, forgetting things, and acting on impulse.

Good workplace habits help you thrive, not just survive. They boost your productivity, help you meet deadlines, and lower stress. Plus, habits keep you on track even when you’re tired or unfocused, so you won’t need to rely on last-minute rushes.

The Compound Effect of Daily Habits

Big changes start with small, regular actions that grow into habits.

Choosing to repeat helpful actions might seem small at first. But with time, they become automatic and change how you work for the better.

15 Effective Work Habits to Boost Your Performance

If you have ADHD, you might struggle with planning, organizing, focusing, and meeting deadlines.

Below are 15 good work habit examples tailored for adults with ADHD. These habits help improve focus, reduce overwhelm, and support long-term success:

1. Start Your Day with a Routine

A morning work routine cuts down on mental overload and decision stress. Begin with easy tasks like checking emails or tidying your desk.

You can also review your daily to-do list as part of your morning routine, where you list your tasks and mark your priorities for the day. 

2. Set Clear, Achievable Goals

Unclear goals make it hard to start. You need specific, measurable goals you can actually reach.

“I want to be more productive” is too vague. “I will answer all emails before lunch” is much clearer.

Clear goals give you direction and let you see your progress.

3. Manage Time Intentionally

Individuals with ADHD often struggle with time blindness, which makes it difficult to sense the passage of time. 

Try these strategies to manage your time better:

• Placing a physical timer or clock in front of you
• Time-blocking your day, which allows you to divide it into several blocks dedicated to specific tasks
• Utilizing the Pomodoro technique, which involves alternating between time blocks of focused work and short breaks

These methods help structure your day and track how you spend your time.

4. Prioritize Deep Work Over Busywork

Juggling multiple tasks may feel productive, but it can slow you down and lead to more mistakes. 

Research shows that multitasking can impair your ability to retain information, increase stress, and negatively affect concentration and mood.^[2]

Instead, focus on just one task. Keep only what you need on your desk and close extra tabs or programs. Try setting aside blocks of time for each task.

5. Practice Proactive Communication

Good work habits include clear, timely communication. Ask questions to understand what’s expected, and reply to messages promptly.

If messages come while you’re focusing deeply, don’t break your flow. Just note them down and respond after finishing your current work.

6. Take Breaks to Reset Your Brain

Regular breaks aren’t optional. They’re necessary for staying productive and focused.

Stepping away from your work, especially for movement-based breaks like a quick walk or some light stretching, can help reset your mind and boost your energy. 

You can also set reminders to prompt you to take a quick break every hour or so.

7. Stay Organized (Your Way)

There is no one-size-fits-all method for staying organized. Some examples of ways to stay organized include: 

• Color-code your tasks based on urgency or category
• Use a to-do list or ADHD planner to track daily tasks
• Keep a calendar to plan ahead and track deadlines or meetings
• Set reminders or alarms for important tasks
• Declutter your workspace regularly to reduce distractions and increase focus

Feel free to experiment with different techniques until you find what works best for you.

8. Follow Through on Commitments

Reliability is one asset that will make you stand out in your workplace. 

When you promise something, try your best to deliver. If you’re struggling, speak up early. This builds trust with coworkers. 

9. Keep Learning and Improving

Make learning an ongoing habit, not a one-time event.

Read industry articles, take quick courses to build skills, and ask for feedback from others.

Because the ADHD brain craves novelty, continuous learning is an excellent way to stay mentally engaged while building your knowledge, skill set, and value.^[3]

10. Show Up on Time (or Communicate If You Can’t)

Being punctual is a key habit that demonstrates respect for others’ time and fosters trust. 

Use alarms or calendar reminders to stay on schedule and keep track of important dates. If you’re running late or need to reschedule, send a quick message to show professionalism. 

11. Stay Solution-Oriented

When problems come up, focus on solutions instead of complaints.

Ask yourself: “What’s one step I can take now?” List possible solutions and compare their pros and cons.

The more you practice problem-solving, the more natural it becomes. 

12. Limit Distractions and Manage Notifications

Distractions can ruin your focus. Turn off extra notifications, keep your workspace tidy, and focus on one task at a time.

You can also seek workplace accommodations, like a quieter workspace or noise-canceling headphones, to reduce distractions and maintain focus for longer.

13. Reflect on Your Progress Weekly

Take 10 minutes each Friday to review your week. Write down what worked well and what didn’t. Think about ways to work better next week.

This weekly habit keeps you accountable and helps improve your work habits.

14. Protect Your Work-Life Boundaries

Set clear lines between work and personal time to avoid burnout. Sign off when your workday ends, don’t check work emails at home, and let others know when you’re available.

Guarding your personal time helps you rest and work better when you’re on the job.

15. Show Gratitude and Recognition

Acknowledging others’ efforts can build trust, boost morale, and create a more supportive work environment. 

Make appreciation a daily work habit—send a quick thanks, offer a compliment, or praise a teammate during meetings.

How to Build and Maintain Effective Work Habits

Building work habits can be challenging with ADHD. These strategies will help you create lasting habits:

Start Small and Stack Habits

If you want to improve how you work, start with one habit at a time. Once that habit becomes automatic, you can stack another one on top of it. 

For example, if you start writing a morning to-do list regularly, later add checking emails to that routine.

This “habit stacking” builds routines gradually without overwhelming you.

Use Environmental Design

Your workspace can help or hurt your habits. Small changes to your environment make good habits easier to maintain.

Try placing a timer on your desk or using apps that block distractions during work time.

Track Your Habits (Without Judgment)

Record your habits in a journal, app, or calendar.

Don’t aim for perfection. Experiment with different workplace habits, make small changes, and note what works best for your ADHD brain.

Be Patient: Habits Take Time to Form

Research shows new habits take about 2 to 5 months to form. Sometimes it can take nearly a year.^[4]

This highlights the importance of patience and consistency. Building lasting habits isn’t about being quick or perfect. It’s about showing up and being willing to try again when you face setbacks. 

Positive Work Habits are Essential for ADHDers

Effective work habits aren’t just nice to have – they’re crucial tools for adults with ADHD.

Whether you struggle with focusing, remembering details, or planning, good work habits equip you to manage ADHD symptoms, perform at your best, and thrive in your workplace. 

Want to learn more about how to overcome ADHD-related challenges in your workplace? ADDA+ offers expert-led resources, courses, and webinars to help you understand ADHD better and regain control over your daily life. 

References

[1] Adèle Hotte-Meunier, Sarraf, L., Bougeard, A., Bernier, F., Voyer, C., Deng, J., Asmar, S. E., Stamate, A. N., Corbière, M., Patrizia Villotti, & Geneviève Sauvé. (2024). Strengths and challenges to embrace attention-deficit/hyperactivity disorder in employment—A systematic review. Neurodiversity, 2. https://doi.org/10.1177/27546330241287655

‌[2] Halim, T., & Halim, S. (2023). Multitasking and Its Impact on 21st Century Professionals. ResearchGate, 42(03-2023). https://doi.org/10.17605/OSF.IO/AZDRW

‌[3] Anne-Laure Le Cunff. (2024). Distractibility and impulsivity in ADHD as an evolutionary mismatch of high trait curiosity. Evolutionary Psychological Science, 10. https://doi.org/10.1007/s40806-024-00400-8

[4] Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare (Basel, Switzerland), 12(23), 2488. https://doi.org/10.3390/healthcare12232488‌

The post 15 Good Work Habits for Adults with ADHD: Boost Productivity and Career Success appeared first on ADDA - Attention Deficit Disorder Association.

For adults with ADHD, these aren’t just occasional slip-ups—they’re stubborn patterns that can feel impossible to break.

Here’s the good news: You can change these patterns.

The challenge? Bad habits run on autopilot. They happen automatically, almost without thought. Breaking them, especially with adult ADHD, feels tough.

But the truth is that you have more power to break these cycles than you realize.

This guide isn’t about perfect solutions or superhuman willpower. It’s about understanding the science behind your habits—what triggers them, why they persist, and how to strategically disrupt them, especially when working with an ADHD brain.

Ready to transform those automatic behaviors that have been holding you back? 

Let’s dive into what actually works.

Why Breaking Bad Habits Is So Hard

Learning how to stop bad habits isn’t tough because you’re lazy or unmotivated. It’s tough because your brain is doing exactly what it was designed to do: automate repeated behaviors to save energy.

For the ADHD brain, this automation is even more powerful. Understanding what’s happening beneath the surface is the first step to creating strategies that actually work.

The Habit Loop: Cue, Routine, Reward

Every habit, good or bad, follows a loop in the order below:^[1]

1. Cue: A trigger can be anything, from an emotional state to a location or time of the day.
2. Routine: This refers to the behavior that occurs in response to a cue. 
3. Reward: The reward is the payoff your brain receives after completing the behavior, reinforcing it. 

Let’s say you’re feeling anxious about an upcoming deadline (cue). Almost without thinking, you grab your phone and dive into TikTok or Instagram (routine). Your brain gets a hit of dopamine, that feel-good neurotransmitter that ADHD brains especially crave, as you temporarily escape the stress (reward).

Once this pattern is repeated enough, it becomes automatic. Research shows that habits account for nearly 45% of our daily actions^[2], which means most of our behavior happens without conscious thought.

Plus, the ADHD brain is especially drawn to immediate gratification, making the pull of many bad habits even stronger.

Willpower Isn’t Enough

Have you ever told yourself, “Starting tomorrow, I’ll just try harder”? It likely didn’t work out well.

Willpower is like a muscle that fatigues. For the ADHD brain, that muscle often starts with less endurance. When you’re stressed, tired, or emotionally drained (which happens frequently with ADHD), your depleted prefrontal cortex—the brain’s decision-making center—surrenders control to your basal ganglia, where those automatic habits live.

The result is that you default to whatever behavior requires the least mental energy, usually your bad habit.

Why Bad Habits Feel Comforting

Bad habits often persist because they serve a purpose or fulfill a need. They serve as coping mechanisms, temporarily alleviating stress, boredom, anxiety, or discomfort. 

That late-night snacking provides comfort when you feel overwhelmed. The procrastination temporarily relieves the anxiety of facing a challenging task. The impulse shopping gives your understimulated ADHD brain a quick dopamine boost.

These behaviors exist for a reason. They work—at least in the short term. That’s why simply trying to eliminate them creates an emotional void that begs to be filled.

The key isn’t just stopping the behavior; it’s understanding what needs it fulfills and finding a healthier way to meet them.

How to Break Bad Habits (Step-by-Step)

By approaching your habits with curiosity rather than self-judgment, you will find it easier to understand their causes and find ways to break them for good. 

This won’t happen overnight, but it is possible with the right approach and techniques. 

Here’s how to get rid of bad habits for good.

Step 1: Identify the Habit and Its Triggers

Research shows that habits are very context-dependent. Thus, one of the most effective ways to break bad habits is to minimize exposure to habit cues and triggers.^[3]

What you can do is pay attention to what prompts the behavior. Is it a certain time of day, a specific place, or an emotional state like boredom, stress, or frustration?

This self-awareness gives you a clearer picture of what sets the habit in motion. 

Once you’ve identified those triggers, look for practical ways to reduce or avoid them. For example, if you tend to snack a lot while watching TV, consider changing your evening routine or keeping healthier snack alternatives within reach.

Step 2: Understand the Reward

Bad habits often persist because they offer appealing rewards, such as a quick distraction, a sense of relief, or a brief boost in mood. 

Take some time to reflect on what the habit is fulfilling. Once you understand the underlying reward, finding healthier ways to meet that need becomes easier without falling back into old patterns. 

For instance, if you scroll endlessly on your phone when bored or restless, the reward might be mental stimulation. In that case, you could replace the habit with a quick puzzle game or spend a few minutes journaling to engage your mind more intentionally.

Step 3: Change the Environment

Our environment plays a significant role in shaping and reinforcing our habits. 

One of the most effective strategies for breaking a bad habit is to modify your surroundings to reduce temptation and make the behavior more difficult.

Start by identifying and limiting common triggers. For example, say your phone notifications often cause you to pick up your device and start scrolling through social media. If so, consider turning off notifications or placing your phone in another room during focused work periods. 

Next, add friction to the bad habit itself. If social media is a recurring distraction, consider using an app blocker or logging out of your accounts. 

Reducing cues and convenience in your environment makes it much easier to disrupt the habit loop. 

Step 4: Replace it with a New Habit

Nature abhors a vacuum, and your brain is no different. Simply trying to stop a bad habit creates an empty space your brain will desperately try to fill, usually by reverting to the old behavior.

This is especially true for ADHD brains, which are particularly sensitive to understimulation and reward deficits.

Let’s say you binge eat whenever you’re stressed. In this case, you can look for healthier alternatives to manage your stress. For example, journaling, taking a walk, or practicing deep breathing instead.

The key is ensuring your replacement habit delivers a similar reward but with better long-term outcomes. For the ADHD brain, the replacement should be just as stimulating and accessible as the original habit, or it won’t stick.

Step 5: Make an If/Then Plan

Even with the best intentions, temptations and setbacks are bound to happen. Planning ahead with the “if/then” strategy is helpful. This gives your brain a script to follow when faced with a trigger or challenging moment.

For example, if you procrastinate when a difficult task comes up, your strategy might be: If I feel like avoiding it, I’ll commit to working on it for five minutes first. Or, if I feel the urge to check social media while working, then I will set a timer for 25 minutes of focus, followed by a 5-minute break for scrolling.

Getting started is often the hardest part, and this small action can help you overcome the initial resistance.

Consider the habits you struggle with most often, and create clear and specific ‘if-then’ plans to guide your responses. 

Step 6: Track Progress and Celebrate Wins

Tracking your progress is a great way to see how far you’ve come, which can keep you motivated. 

You can use a habit tracker app, a journal, or even something as simple as placing checkmarks on a calendar to mark your progress. 

Here are a few helpful things you might consider tracking:

• How often you replace the bad habit with a healthier alternative
• How frequently the urge to engage in the habit arises
• How many days you’ve gone without engaging in the bad habit

Remember to celebrate small wins along the way. A small, meaningful reward—whether it’s a meal out, a treat, or a hot bath—can go a long way in keeping you motivated. 

Step 7: Build Accountability

Accountability can be a powerful tool to support habit change by providing external motivation and structure.

List the habits you want to break and the positive habits you’d like to build in their place. Then, choose one or two goals to focus on and share them with someone you trust. This could be a friend, family member, coach, or therapist. 

Ask them to check in with you regularly and commit yourself to being honest with them about your progress. 

Having someone else involved means you don’t have to rely solely on willpower. Knowing that someone else is rooting for your success is also motivating. 

How Long Does it Take to Break a Habit?

The time it takes to break a bad habit can vary significantly from person to person. Recent research suggests that, on average, it may take 1 to 65 days to break a habit, depending on the behavior and context.^[4]

Factors such as the type of habit and your surroundings will all influence your progress. Some habits may shift within a few weeks. Others, especially those tied to strong emotional or environmental triggers, can take several months to break.

Ultimately, lasting change isn’t about quick fixes. While the process might feel slow, every small but intentional step can disrupt the habit loop and bring about sustainable improvements. 

How to Bounce Back After a Slip-Up

Slipped up? This isn’t a failure—it’s valuable information. Every “mistake” is just another piece of the puzzle in understanding how your unique brain works.

Rather than seeing a setback as a failure, view it as a valuable learning opportunity. Reflect on what caused the slip by asking yourself questions like:

• What triggered this behavior?
• Was I feeling a specific emotion or under pressure?
• Did something in my environment or routine shift?
• What could I do differently next time?

Understanding what happened can help you refine your strategy moving forward.

Practice Self-Compassion

Breaking bad habits is no easy task. Being overly harsh or critical of yourself can drain your motivation and make it harder to stay committed.

Instead, aim to practice self-compassion. Speak to yourself with the same kindness and encouragement you’d offer a struggling close friend. 

Pay attention to your inner dialogue, especially during setbacks or challenging moments. It helps to remind yourself that mistakes are a natural part of being human and an essential part of learning.

Breaking Bad Habits Can Be Life-Changing

Breaking bad habits can be tough, especially if you have ADHD. These transitions can feel overwhelming when patterns are deeply ingrained.

But you don’t need to overhaul everything at once. Start with one habit at a time, and focus on small, consistent improvements. Over time, these gentle shifts can gradually redirect your life’s path.

If you want to learn practical tips for improving your day-to-day with ADHD, check out ADDA+. You’ll get access to expert-crafted resources, courses, and webinars. You can also connect with a community of adult ADHDers to exchange support and tips on leading a successful and happy life with ADHD. 

References

[1] Zhu, Y., Long, Y., Wei, L., Zhang, Y., Ma, Z., Lee, K. P., Zhang, L., & Wang, S. J. (2024). Developing cue-behavior association for habit formation: A qualitative study to explore the role of avatar in hypertension. Digital health, 10, 20552076241265217. https://doi.org/10.1177/20552076241265217

[2] McCloskey, K., & Johnson, B. T. (2021). You are what you repeatedly do: Links between personality and habit. Personality and Individual Differences, 181, 111000. https://doi.org/10.1016/j.paid.2021.111000

[3] Buabang, E. K., Donegan, K. R., Parnian Rafei, & Gillan, C. M. (2024). Leveraging cognitive neuroscience for making and breaking real-world habits. Trends in Cognitive Sciences, 0(0). https://doi.org/10.1016/j.tics.2024.10.006

‌[4] Edgren, R., Baretta, D., & Inauen, J. (2025). The temporal trajectories of habit decay in daily life: An intensive longitudinal study on four health-risk behaviors. Applied psychology. Health and well-being, 17(1), e12612. https://doi.org/10.1111/aphw.12612

The post How to Break Bad Habits: A Realistic Guide for ADHDers  appeared first on ADDA - Attention Deficit Disorder Association.

Those small, everyday choices might seem trivial, but over time, they shape your direction and define your outcomes. That’s why building healthy, productive habits isn’t just helpful—it’s essential for achieving long-term goals.

You’ve probably heard it takes just 21 days to form a habit. That idea is everywhere, but it’s misleading. And when a habit doesn’t stick after three weeks, it’s easy to feel like you’ve failed.

In reality, forming new habits takes longer. It’s a gradual process that requires consistency, patience, and the right approach.

What it Means to Build a Habit

A habit is a behavior that becomes automatic over time through regular repetition in the same context. 

Research suggests that learning how to build habits generally follows four key stages:^[2]

1. Deciding to take action
2. Turning that decision into a behavior
3. Repeating the behavior consistently
4. Reaching a state of automaticity

For example, brushing your teeth every morning clearly illustrates this process. You’ve done this action in the same context so often that your brain now recognizes the pattern.

This is known as automaticity, which is a sign that a habit has stuck. It describes behaviors that happen smoothly, often unintentionally, and with minimal mental effort.^[2]

How Long Does It Take to Form a Habit?

It’s said that it takes 21 days to build a habit. For many people, that isn’t realistic. 

Research indicates habit formation may start after two months. But on average, it takes around 106 to 154 days, or three to five months, for a behavior to become automatic.^[2]

It’s important to remember there’s no one-size-fits-all timeline. Several factors influence how long the process might take, such as:

• The complexity of the habit
• Your personal motivation
• How frequently it’s performed in a stable setting 

In fact, studies have shown that how long it takes to create a habit varies widely, ranging from 4 to 335 days.^[2]

Why Building Habits is Harder Than It Seems

Building a habit might sound straightforward—just repeat the action until it sticks. But in reality, habit-forming can be more challenging than expected. 

Here are a few reasons why: 

• Preference for familiarity: Our brains naturally prefer what feels familiar, making new habits uncomfortable at first. 
• Lack of immediate rewards: Many healthy habits don’t offer quick payoffs. Without instant gratification, it’s easy to lose motivation early on. 
• Environmental triggers: Frequent distractions or temptations in your environment can derail progress. For example, eating healthier becomes much harder when your home is stocked with junk food.
• Perfectionism and all-or-nothing thinking: Expecting perfection leaves no space for mistakes. This encourages people to give up at the first setback. 

For adults with ADHD, these challenges are often compounded by how the ADHD brain is wired. 

How ADHD Can Impact Habit Formation

If you have ADHD, understanding how it affects habit formation can help you develop strategies that work with your brain, not against it. 

Executive Dysfunction and Routine Breakdown

One of the biggest challenges for people with ADHD is executive dysfunction.^[3] Executive dysfunction occurs when ADHD disrupts the brain’s ability to manage thoughts, emotions, and actions.

When you have executive dysfunction, you might be easily distracted, forgetful, or quickly overwhelmed. For instance, you might set a goal to exercise every morning but find it hard to stick to because of interruptions or forgetting. This makes it tricky to stick to a new routine. 

Practical workarounds can help you reduce the impact of executive dysfunction. These include: 

• Visual tools: Tools like visual schedules and habit trackers provide structure and serve as visual cues to stay on task.
• Body doubling: This technique involves completing a task alongside another person, whether in person or virtually, to help keep you motivated and accountable. 

Time Blindness and Inconsistency

ADHD is often linked to time blindness, which is difficulty in estimating and sensing the passing of time.^[4]

Think about following a recipe with no time guidelines for each step—it’s chaotic and frustrating. That confusion is a lot like time blindness.

With time blindness, you might know what needs doing but struggle to estimate how long tasks will take or how to fit them into your day.

These strategies may help with time blindness: 

• Set timers or alarms to stay aware of how much time has passed during tasks.
• Use analog clocks or hourglasses to make the passage of time more tangible and easier to track.
• Try time-blocking apps or visual planners to break your day into clear segments for each task.

For example, if scheduling work meetings or doctor’s appointments feels overwhelming, setting reminders and using digital calendars can help you stay on track.

Overcoming Task Paralysis

Another common challenge with ADHD is task paralysis. This refers to feeling stuck or resistant when facing a task or decision. It often happens when your brain feels overwhelmed or the task seems boring, repetitive, or unclear.

Building habits demands repetition, but if beginning feels intimidating or unexciting, staying consistent can be tough.

To combat task paralysis, here are some strategies you can try: 

• Implement the “Five-Minute Rule.” You’ll commit to carrying out the habit for just five minutes, then, when the time is up, reevaluate your willingness to carry on. 
• Break the habit down into micro-steps: Make it more approachable. For instance, instead of cleaning the room, list smaller tasks like making the bed or clearing a single surface. 
• Use ADHD-friendly habit apps: Gamified tools like Habitica transform habit tracking into an engaging experience. 

For example, if you feel stuck trying to complete a big report at work, break it into smaller actions like brainstorming ideas, writing just the introduction, or reviewing one section at a time.

How to Create a Habit Successfully

Building habits doesn’t mean being perfect. It’s about being consistent, flexible, and creative.

Here are strategies that may be helpful for adult ADHDers who want to build new, healthy habits. 

Habit Stacking: The Easiest Way to Add New Behaviors

Habit stacking involves attaching a new habit to a current routine. The habit you already have serves as an anchor to stabilize and remind you of the new one. 

For example, you might fold laundry while your coffee brews or perform simple stretching exercises while watching your favorite TV show. 

By linking new habits to established routines, you make them easier to maintain without much extra mental effort.

The 1% Rule: Tiny Gains, Big Wins

Many people give up too soon because they attempt to overhaul their habits all at once, which is challenging to maintain. Instead, you can try the 1% rule. This concept focuses on small, consistent improvements to achieve meaningful progress.

For example, if you want to eat healthier, you don’t need to change drastically overnight. In fact, doing so might be counterproductive because it’s such an overwhelming task. Rather, start by prepping just one healthy dinner each week. Once you get the hang of it, you can move on to two, then three meals. 

It’s common to overlook the significance of small changes. But imagine turning a ship’s wheel by just 1 degree. Over time, the ship will end up in a completely different place. In the same way, small daily actions can lead to significant change.

Anchor Habits to an Existing Routine

Similar to habit stacking, anchoring habits means linking a new behavior to something stable in your day, such as a particular place or time. 

For instance, you might pack the dishwasher right after dinner instead of turning on the TV or journaling before bed.

These contextual cues allow your brain to latch onto a habit more firmly, making remembering and following through on a behavior easier. 

Use Visuals and Reminders to Stay on Track

Out of sight often means out of mind for ADHDers. 

Making your habit goals visible lets you keep them at the top of your mind. For instance, you might: 

• Paste sticky notes in frequently viewed places like your mirror.
• Write down your goals on a whiteboard.
• Use app reminders or phone widgets on your home screen. 

These visual cues reduce the need to rely on willpower or mental lists alone.

Reward Yourself (Even in Small Ways)

ADHD affects how the brain responds to rewards. It often favors immediate gratification over long-term goals. 

You can build small, satisfying rewards into your routine after completing a habit to work with this tendency. Think of things like enjoying a small snack, ordering your go-to takeout, or unwinding with a hot bath.

The key is to celebrate consistency, not perfection. Even if the task didn’t go as planned, showing up and making the effort is still progress.

Build a Friction-Free Environment

Design your surroundings to make good habits easier and bad habits harder. Shaping your environment is a powerful way to promote habit-building. 

Some examples include: 

• Laying out your gym clothes the night before
• Stocking your kitchen with healthy snacks 
• Putting your phone away when you need to focus

How to Restart When You Slip

Mistakes and slip-ups are a normal part of building habits. What matters most is how you respond when things don’t go as planned. Instead of giving up or being hard on yourself, take a moment to reflect and reassess.

You can ask yourself questions like:

• What got in the way of following through on my habit?
• How could I have responded differently?
• What changes can I make to my approach or environment to support this habit better next time?
• How can I track my progress to stay motivated?

By learning from mistakes, you can create better strategies to avoid the same setbacks in the future. 

The Importance of Self-Compassion

Shame, guilt, and all-or-nothing thinking are common psychological roadblocks when building new habits. When your inner dialogue is filled with self-criticism, you’ll likely want to give up after a mistake or setback.

Shifting this mindset takes time, but begins with recognizing the pattern. Pay attention to how you speak to yourself. Respond with kindness instead of judgment when things don’t go as planned. Remind yourself that progress isn’t linear and that every slip-up is a chance to learn and grow. 

Habit Building Isn’t a Sprint, It’s a Marathon

Forming a new habit takes patience, consistency, and endurance to build a strong foundation for lasting change. Instead of focusing on speed, focus on steady progress. Tools like visual reminders, habit trackers, and personalized reward systems can make the process more manageable, especially if you face additional challenges like ADHD.

If that’s you, ADDA+ offers expert-led courses and a supportive community of adults with ADHD working on the same goals. Their resources are designed to help you build sustainable habits in a way that actually works for your brain.

References

[1] McCloskey, K., & Johnson, B. T. (2021). You are what you repeatedly do: Links between personality and habit. Personality and Individual Differences, 181, 111000. https://doi.org/10.1016/j.paid.2021.111000

[2] Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare, 12(23), 2488. https://doi.org/10.3390/healthcare12232488

[3] Rincón, C. F., Morales, L. B., & Sandoval, S. T. (2024). Executive functioning in adults with attention deficit hyperactivity disorder: A systematic review. Acta Neurológica Colombiana, 40(3). https://doi.org/10.22379/anc.v40i3.1208

[4] Weissenberger, S., Schonova, K., Büttiker, P., Fazio, R., Vnukova, M., Stefano, G. B., & Ptacek, R. (2021). Time Perception is a Focal Symptom of Attention-Deficit/Hyperactivity Disorder in Adults. Medical Science Monitor: international medical journal of experimental and clinical research, 27, e933766. https://doi.org/10.12659/MSM.933766

The post Building Habits With ADHD: Time it Takes & How to Succeed appeared first on ADDA - Attention Deficit Disorder Association.

The process is hard for anyone, but even more so for adults with ADHD, because the ADHD brain struggles with routines, long-term goals, and resisting instant gratification.

If you’re having a hard time changing your habits, it’s not because you’re lazy or lack willpower. ADHD just changes how habits are formed and maintained. The good news? With the right strategies, meaningful, lasting change is absolutely possible.

How Habits Are Formed

Habits are built through a process called the habit loop, which includes three essential components:^[2]

• Cue: A trigger that sets a habit into motion. It could be an action, location, time of day, smell, emotional state, or mood. For example, waking up groggy may prompt you to make coffee. Here, the cues would be the time of day (morning) and your mood (feeling tired).
• Routine: The routine is the action you take in response to the cue. This could be an automatic behavior, like making coffee in the morning, or a conscious decision, like checking your phone when you hear a notification.
• Reward: The reward reinforces the habit, making it more likely to stick. For instance, the boost in energy you feel after drinking coffee serves as a reward. Rewards can also reinforce less helpful habits, such as the temporary relief you feel from scrolling social media instead of tackling your to-do list.

Understanding the habit loop gives you a roadmap to building better routines and breaking patterns that no longer serve you.

Some habits form easily because they offer instant gratification. Others, like eating healthy or exercising, are harder to stick with because their benefits take longer to appear. But with patience and persistence, these habits can still become second nature.

How ADHD Affects Habit Formation

ADHD adds another layer of complexity to habit formation because of the way the ADHD brain functions.

Executive Function and Habit Formation

Executive functioning is a set of mental skills—like planning, self-regulation, and organization—that help us achieve goals and stay on track.^[3] These skills play a vital role in habit formation, and ADHD often makes them more difficult to manage. 

When ADHD leads to executive dysfunction, breaking down goals into actionable steps and resisting distractions becomes especially challenging.

Impulse Control and Reward Processing

Adults with ADHD often find it difficult to delay gratification or control impulses.^[4]The ADHD brain craves immediate rewards, which can make it harder to stick with habits that don’t offer an immediate payoff.

Impulse control challenges may also lead to abandoning new habits in favor of something more instantly rewarding. Understanding this tendency allows you to work with your brain instead of against it by finding ways to bring immediate motivation into your habit-building efforts.

Why Changing Habits Is Difficult

Breaking old habits—or building healthier ones—takes effort for everyone, but ADHD introduces unique obstacles.

Routines Are Comfortable

Routines feel comfortable because they happen almost automatically, without needing much motivation or planning. But breaking an old habit—or replacing it with a better one—requires effort and consistency. It may take time, but every small step you take moves you closer to where you want to be.

The Role of Willpower (and Why it’s Overrated)

If you’ve ever thought, “If I just had more willpower, I could change,” you’re far from alone. But the truth is, willpower alone isn’t the answer. 

Building sustainable habits requires more than just internal motivation—it takes structures, strategies, and systems designed to lighten the mental load and set you up for success.

Psychological Barriers to Habit Change

Becoming aware of the mental roadblocks holding you back is the first step in overcoming them. Here are a few challenges to watch for:

• Fear of failure: You may hesitate to start because you’re worried you might not succeed.
• Seeking instant results. When progress feels slow, it’s easy to feel discouraged and stop trying. 
• Procrastination: “I’ll start tomorrow” can become a repeated refrain—until you realize tomorrow never seems to come.
• All-or-nothing thinking: If you feel like you can’t do something perfectly, you might be tempted to give up on it altogether.

The most important lesson here? Progress isn’t about perfection—it’s about persistence. No step forward is too small to count.

9 Effective Strategies for Changing Habits

Use tools and systems to turn habit changes into manageable steps.

Identify Your Habit Triggers

Every habit has a cause or trigger. Identifying the factors contributing to the habit can help you create strategies to minimize them so you’re less tempted to fall back into old behaviors.

Say you have a habit of snoozing your alarm in the morning, which causes you to be late for work. You can move your phone across the room, so you’ll have to get out of bed to turn it off. 

You can also identify “triggers” to reinforce positive habits. One example is habit stacking, which involves connecting a new habit to an existing one. For instance, you can get more movement into your day by doing ten squats each time you wait for your coffee to brew. 

Start Small to Build Consistency

Trying to make massive changes all at once can be overwhelming. Instead, follow the 1% rule. Make tiny, gradual improvements each day, as smaller goals are easier to achieve and start with. 

For instance, if you want to start exercising, begin with just five minutes a day rather than an hour-long workout. 

Eventually, your small but consistent actions will compound over time and lead to significant progress. 

Replace Old Habits with New Ones

Breaking a bad habit is easier when you find a way to replace it with a healthier response to meet the same need. 

For example, you might snack a lot whenever you feel stressed. Try replacing that habit with something more beneficial, like taking a short walk or practicing deep breathing. 

By experimenting with different alternatives, you can find what works best for you and meet your needs in a healthier, more positive way.

Use Immediate Rewards for Motivation

The ADHD brain seeks immediate rewards. You can leverage this by reinforcing positive behaviors with quick but satisfying incentives.^[5]

For example, you might reward yourself with something small but enjoyable, like watching an episode of your favorite TV show, taking a relaxing bath, or having a quick treat.

Design Your Environment for Success

Your surroundings play a huge role in shaping your habits—they can either support or sabotage your goals. Here’s how to make your environment work for you:

1. Remove unhelpful triggers: If you want to stop late-night snacking, don’t keep tempting foods in the house. If social media distracts you, remove apps from your phone.
2. Create positive cues: Make good habits easier by setting up your environment strategically. Lay out workout clothes the night before, keep a water bottle on your desk, or place books where you’ll see them readily.
3. Plan for obstacles: Life isn’t perfect, and neither is your journey. Prepare backup plans for common challenges:
   • If you’re too tired for a full workout, have a 5-minute routine ready
   • If you can’t focus on work, have a designated “reset” activity
   • If you’re stressed, keep healthy stress-relief tools easily accessible

These environmental tweaks and backup plans reduce friction, making it easier to stay consistent even when motivation dips.

Set Clear and Achievable Goals

Having goals is great, but if they’re too vague—like “be healthier” or “be more productive”—they can feel overwhelming or even paralyzing. Clarity is key. Instead, set clear, specific, and achievable goals.

For example, you could commit to “walking for 10 minutes after lunch” or “writing one paragraph every morning.” Breaking goals down like this builds focus and removes the pressure of trying to tackle everything at once – and the risk of ADHD paralysis.

With achievable steps, even big goals start to feel attainable.

Use Habit Tracking for Accountability

There’s something deeply satisfying about seeing your progress visually. It’s an instant confidence boost and a reminder of how far you’ve come.

Use a physical or digital journal, an app, or even a simple checklist to track your habits. Many habit-tracking apps have a streak tracker, where you aim to maintain a daily streak of completing the habit.

Keeping track doesn’t just hold you accountable. It’s a way to celebrate every milestone along the way, reinforcing the progress you’re making.

Surround Yourself with Supportive People

We’re social by nature, and the people around us influence our habits and mindset more than we often realize.

If you want to improve your habits, surround yourself with people who encourage growth. You can find a body double, join a community with similar goals, or seek support from friends or family.

A supportive network can cheer you on during setbacks, keep you accountable, and celebrate your wins with you. Remember, you’re not alone in this journey, and asking for help is a sign of strength, not weakness.

Be Patient and Stay Consistent

Building habits is a long-term process, but every small action you take is a step forward. Research suggests it takes at least two months for habits to solidify^[1], but your timeline isn’t as important as your consistency.

Instead of striving for perfection, focus on progress. Be kind to yourself when things don’t go as planned. Every small step forward counts, and those steps will ultimately lead to lasting change. 

You’ve got this!

Common Mistakes to Avoid When Changing Habits

If you want to change habits sustainably, you need the right approach and mindset. Here are some common pitfalls to watch out for and strategies to help you avoid them. 

Trying to Change Too Many Habits at Once

A surge of motivation can make us want to change everything all at once. “I’ll eat healthier, exercise every day, stop procrastinating, and get eight hours of sleep!” But taking on too much at once can quickly lead to exhaustion and burnout.

Instead, choose just one habit to start with. Once it feels like second nature, choose another. By taking it slow and steady, you’ll build habits that truly stick.

Expecting Immediate Results

We all love the idea of instant results—it’s motivating to see quick wins. But progress often takes time, and it’s not always linear.

If you expect big changes overnight, it’s easy to feel discouraged and think you’re failing. But progress, even when it’s slow, is still progress.

Focus instead on the journey, not just the destination. Celebrate small wins—whether it’s completing a habit for one day or making one better choice. These small victories are stepping stones to larger success.

Relying Solely on Motivation

Motivation is great when it’s there, but it’s not always reliable. Some days, you might feel ready to conquer the world. On others, just getting out of bed feels like a monumental task.

That’s why relying on motivation alone isn’t enough. Instead, build systems and structures that help you through tough days. Whether it’s habit tracking, environmental cues, or a supportive accountability partner, these tools ensure you can keep going, even when motivation dips.

Remember, showing up—even imperfectly—is what drives long-term change. Progress isn’t about feeling inspired every day; it’s about sticking with it when inspiration fades.

How Long Does it Take to Change a Habit?

Forming a good work habit doesn’t happen overnight. Research suggests that it takes 2 to 5 months to create a new habit you can stick to.^[1] The time it takes can vary depending on how complex or challenging the habit is, but the key ingredient is consistency, not perfection.

What really matters is not how long it takes but how consistent you are. Each time you repeat a behavior in the same context, it becomes easier, more automatic, and more deeply ingrained.

Building habits is like planting seeds: with regular care, they grow stronger over time. Be patient with yourself and trust the process—the results will come.

Changing Habits with ADHD Requires the Right Approach

Changing habits—especially with ADHD—takes more than just motivation or willpower. By working with your brain and using the right strategies, lasting progress is within your reach.

Start by building a “habit toolbox” with techniques like habit stacking, rewarding yourself for progress, and creating an environment where success feels natural.

Focus on the process rather than expecting instant results. Lasting change doesn’t come from perfect execution—it comes from persistence and patience. With time, your new habits will begin to feel like second nature.

Remember, you’re not alone in this journey. ADDA+ offers expert resources, courses, and a supportive community to guide you each step of the way. Together, you can move toward a future of growth and success.

References

[1] Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare (Basel, Switzerland), 12(23), 2488. https://doi.org/10.3390/healthcare12232488

[2] Zhu, Y., Long, Y., Wei, L., Zhang, Y., Ma, Z., Lee, K. P., Zhang, L., & Wang, S. J. (2024). Developing cue-behavior association for habit formation: A qualitative study to explore the role of avatar in hypertension. Digital health, 10, 20552076241265217. https://doi.org/10.1177/20552076241265217

‌ [3] Liao, Y.-H., & Chen, H.-C. (2022). Happiness takes effort: Exploring the relationship among academic grit, executive functions and well-being. Personality and Individual Differences, 199, 111863. https://doi.org/10.1016/j.paid.2022.111863

[4] Einarsson, S. B., Baldur Heiðar Sigurðsson, Sigurlín Hrund Kjartansdóttir, Páll Magnússon, & Jón Friðrik Sigurðsson. (2024). Impulsive buying and deferment of gratification among adults with ADHD. Clinical Psychology in Europe, 6(3). https://doi.org/10.32872/cpe.9339

[5] Wood, W. (2024). Habits, Goals, and Effective Behavior Change. Current Directions in Psychological Science, 33(4). https://doi.org/10.1177/09637214241246480

The post How to Change Habits: 9 Proven Tips for ADHDers appeared first on ADDA - Attention Deficit Disorder Association.

You then scroll through your phone on the couch for a few minutes while waiting. Suddenly, your partner asks you why there’s an empty pot cooking on the stove, and you rush back, only to find all the water has boiled off.

Your brain cannot make sense of this situation. You were sure that the time you spent folding laundry felt far longer than the time you spent on your phone.

This warped perception of time can be a common experience for people with attention-deficit/hyperactivity disorder (ADHD). In fact, time blindness is a common symptom of ADHD.

ADDA is full of people just like you. They struggle with deadlines and occasionally burn the casserole, but they found the right strategies and support to stay on track.

So, if you’re tired of the metaphorical smoke alarm going off, keep reading to find out how to manage your ADHD time blindness.

Originally published on Jan 11th, 2019, this article was republished on March 20th, 2025.

What Is Time Blindness?

Time blindness in adult ADHD is the inability to sense how much time has passed and estimate the time needed to get something done. It isn’t an official diagnosis, but it can significantly impact your daily life. Time blindness changes how you prioritize tasks, allocate time, and manage your schedule. 

An example of time blindness for an ADHDer is underestimating the time needed to get ready for an appointment, causing you to turn up late. For a non-ADHDer, it’s easier to estimate the amount of time needed to prep and be on time.

Time blindness is a legitimate issue for people with ADHD. It’s not the intentional act of disregarding time or disrespecting someone else’s time.

The ADHD brain is simply wired in a way that changes a person’s ability to estimate and judge time.

If you’d like to learn more about ADHD time blindness, join the ADDA+ community . Get a deeper understanding of your ADHD and navigate your journey with confidence and resilience.

The ADHD Brain and Its Ureliable Relationship With Time

So why do we want to talk about brain science? Because when you understand this part, you can stop trying to fight against the way your brain works. Instead, you can lean into the tools and strategies that can help you meet the deadlines and appointments you really care about.

ADHD is a real medical condition that affects the structure and chemistry of the brain. Because of this, it isn’t surprising that ADHD affects time perception.

According to research, the ability to perceive and estimate time is linked to the activity levels of several areas of the brain, including the prefrontal cortex. A lower level of activity in these brain regions may contribute to poorer time perception.^[1]

Additionally, a disruption in the connectivity between different areas of the default mode network may also contribute to time blindness in ADHD. The default mode network comprises several regions in the brain that turn on when your mind is wandering.^[1]

Researchers have also found that time distortion is linked to medical conditions involving a disruption in dopamine signaling, a chemical messenger in the brain.^[2]

In general, ADHD can bring about different types of challenges related to time involving the following aspects:^{[1], [3]}

• Time perception or estimation: This is the ability to estimate how much time has passed. It also involves assessing the amount of time needed to complete a specific task.
• Time horizon: Our time horizon helps us determine how quickly a task is approaching and when we should start acting on it. People with ADHD tend to have a shorter time horizon and “future time blindness,” meaning that deadlines often enter their mental radar when it’s too late.
• Time management: Time management is the process of planning and coordinating how much time you spend on your tasks and activities. Because it is a multi-dimensional skill that involves concentration, memory, and planning, people with ADHD often face time management challenges.
• Time sequencing: This involves sequencing events or tasks in the right order of when they occurred.
• Time reproduction: This refers to the ability to repeat a specific action or task for the same amount of time as it was previously carried out.

Having time blindness does not mean you’re lazy, unmotivated, or self-centered.

Most people genuinely want to be on time and meet all their deadlines, but ADHD makes these goals more challenging.

Signs and Symptoms of Time Blindness

Learning how to identify time blindness is simple. Keep a watch out for the following signs and symptoms:^[1],[3]

• Getting stuck in “waiting mode” (i.e., being unproductive for a long time while waiting for an event that seems near when it is, in fact, hours away)
• Feeling like you’re losing your grip on time, leading to impulsive decisions
• Underestimating or overestimating the amount of time needed for a task
• Struggling to estimate the amount of time previously spent on an activity
• Losing track of time, especially when hyperfocused on an activity
• Difficulty estimating how long ago an event or activity occurred
• Focusing only on the present and short-term gains
• Having trouble creating or adhering to a schedule
• Difficulty organizing tasks in the right sequence
• Procrastinating on tasks until the last minute

By understanding how time blindness hijacks your plans and productivity, it becomes easier to devise personalized strategies that will help you overcome it.

Time Blindness Effects in Relationships and Daily Routine

Time blindness may affect different areas of your life, including your relationships and work.

Due to time blindness, you might be chronically late to meetings and appointments. This could lead to conflicts or misunderstandings between you and your partner, friends, or family members.

You might also struggle to complete errands and household tasks on time, like picking up the kids from school or paying bills.

At your workplace, a poor perception of time can contribute to missed deadlines and rushed last-minute work. You may show up late for work and meetings and overpromise your time and productivity.

Like others, you’re probably tired of letting yourself and others down. You don’t have to be stuck there.

When this self-disappointment kicks in, remind yourself that success isn’t an all-or-nothing concept. Turn your mistakes into an opportunity to learn, and look for ways to prevent that same mishap from happening again. For a start, come and check out our community at ADDA+.

What Causes Time Blindness?

A range of factors can contribute to time blindness in ADHD. These include: 

• A change in the chemical balance in the brain: Changes in dopamine levels in your ADHD brain can make it harder to estimate time and figure out how long tasks will take.^[1]
• Poor executive function: ADHD is linked to executive dysfunction. Executive function refers to the skills needed to stay organized, plan ahead, and focus on essential details. When these skills are weaker due to ADHD, it can be challenging to gauge time, stick to a schedule, and meet deadlines. 
• Hyperfocus: ADHD hyperfocus happens when you become absorbed in something you enjoy to the point that you lose your sense of time. You might spend way more time on one activity than you meant to, leaving much less room for other tasks.
• Working memory deficit: Your working memory helps you keep track of information you need at any present moment. Some research suggests that our working memory capacity can affect how well we judge and perceive time.^[4] Thus, poorer working memory can make it harder to keep track of time. 
• Emotional dysregulation: ADHD may make it difficult to control your emotions.^[5] When you’re affected by strong emotions, like frustration, anger, stress, or excitement, this could take your focus off the clock, so time can slip by without you realizing it.

All of these characteristics are closely tied to how the ADHD brain works. So, if you’re struggling with it, it isn’t any real fault of yours. 

Recognizing this can help you approach your improvement journey with more patience and self-compassion.

Examples of Time Blindness

Time blindness can show up in many different ways. It may affect your work, academics, and relationships. 

Here are some examples of time blindness you may notice in your day-to-day life. 

• Misjudging deadlines: You misjudge the amount of time you have left for a project deadline, so you do not have enough time to complete it.
• Getting stuck while waiting: You have an appointment or meeting that seems soon, making it impossible to do anything productive in the hours leading up to it.
• Making impulsive decisions: You’re on a simple grocery run. It shouldn’t take too long, but you impulsively browse products until you’re late for an appointment.
• Making poor time judgments: You underestimate the amount of time it takes to complete an assignment, which throws off your schedule and makes you fall behind on other tasks.
• Struggling to plan ahead: After receiving a new invitation from a friend, you accept it without realizing that it conflicts with existing plans.
• Struggling to prioritize and organize steps to achieve a goal: When baking a cake, you start to prepare the batter without preheating the oven, so this task ends up taking longer than it should have. 
• Procrastinating till the last minute: You put off studying and scramble to cram everything into a few hours of study the night before the exam.
• Lacking structure: You struggle to stick to a planner, schedule, or routine, so you often miss deadlines or end up late to events and appointments. 

Since time blindness affects many aspects of daily life, it’s crucial to develop strategies and structures for managing your time effectively. 

Managing Time Blindness: Strategies to Regain Control

The first step to managing time blindness is to reflect on how it affects you.

Once you’ve pinpointed areas for improvement, you may test out one or two of the following tips on how to handle time blindness with ADHD.

Set Reminders and Alarms

There are many ways to set reminders and alarms to help you stay on track. Here are some examples:

• Insert appointments and meetings into your calendar, and set a reminder to go off when you need to start preparing for an event. You can give yourself a time buffer, for example, an extra 30 minutes, to account for any delay in case you get sidetracked.
• Use app blockers that restrict your access to an app at specific times or when your usage limit is up. You can also set a screen time limit on your computers.
• Control the time spent on activities you hyperfocus on by setting multiple alarms to go off when the time limit is up.

When setting alarms or reminders, you can try to shift your focus to an earlier time goal.

For example, if you’re always running late to your 10 a.m. classes, you can aim to get ready by 9:30 instead of 9:45. However, don’t give yourself too much buffer time, as this might encourage you to take too much time.

Intentionally Track Your Time

Using visual means of tracking your time can be very helpful. Some ways to keep tabs on your time include the following:

• Use music to keep track of how much time you’ve spent. For example, you can have a shower playlist of four or five songs that last around five minutes each and use that to estimate your time.
• Set timers that go off at fixed intervals. For instance, you can have a timer go off every 30 minutes to give you a good gauge of time.
• Have multiple wall clocks in all the different rooms in your house. Alternatively, you can wear a watch wherever you go.
• Have a visual timer on your computer or mobile phone that shows how much time has elapsed since starting your task.

If you want to improve your productivity, you can also keep a time log with 30-minute time slots. Record your task or activity for each slot, then review how you’ve spent your time at the end of your week.

You can also try a more comprehensive ADHD management tool which will help you keep on top of your time and activities.

Use Time Management and Productivity Techniques

Here are some tips on how to improve your time management and productivity with different techniques:

• Break down big goals: If you need help knowing where to begin on a large project, break it down into smaller, more achievable goals. Have a deadline for each of these subtasks so you can keep better track of your progress.
• Try time blocking: Time blocking is a technique that divides your time into multiple blocks. Each block will be dedicated to one single task or a group of similar tasks.
• Use the Pomodoro technique: This time management technique has you divide your work or study hours into 25-minute blocks of focused work that alternate with 5-minute breaks. Of course, you can adjust the duration of these blocks based on what works best for you.

Many apps can help you track your goals, create checklists, and carry out the Pomodoro technique. So don’t be afraid to make technology your friend!

You can also try the ADDA+ Virtual Support Group Productivity Powerhour+, Pomodoro Style, to learn how to apply it and connect with other ADHDers.

Seeking Professional Help for Time Blindness

Time blindness is a common challenge in ADHD. But it isn’t one that you’d have to navigate all alone.

Getting professional help and advice is a huge step in the right direction. Research shows that ADHD medications can help improve time perception and management in ADHDers.^[1]

ADHD coaching is another option. Through coaching, you’ll learn how to create personalized structures that help you manage your time and boost your productivity.

If you’re looking for more resources on tackling everyday life with ADHD, check out ADDA+. This resource hub offers expert-driven articles, tools, webinars, and courses that will equip you to manage your time and resources well in your day-to-day activities.

References

[1] Weissenberger, S., Schonova, K., Büttiker, P., Fazio, R., Vnukova, M., Stefano, G. B., & Ptacek, R. (2021). Time Perception is a Focal Symptom of Attention-Deficit/Hyperactivity Disorder in Adults. Medical Science Monitor: International Medical Journal of Experimental and Clinical Research, 27, e933766. https://doi.org/10.12659/MSM.933766

[2] Fung, B. J., Sutlief, E., & Hussain Shuler, M. G. (2021). Dopamine and the interdependency of time perception and reward. Neuroscience and biobehavioral reviews, 125, 380–391.https://doi.org/10.1016/j.neubiorev.2021.02.030

[3] Mette, C. (2023). Time Perception in Adult ADHD: Findings from a Decade—A Review. International Journal of Environmental Research and Public Health, 20(4), 3098. https://doi.org/10.3390/ijerph20043098

[4] Liu, Y., Yin, H., Liu, X., Zhang, L., Wu, D., Shi, Y., Chen, Y., & Zhou, X. (2024). Alcohol use disorder and time perception: The mediating role of attention and working memory. Addiction Biology, 29(2). https://doi.org/10.1111/adb.13367

[5] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

The post ADHD Time Blindness: How to Detect It & Regain Control Over Time appeared first on ADDA - Attention Deficit Disorder Association.

The good news? You don’t have to struggle. Healthy ADHD coping mechanisms are within reach, giving you the tools to make life easier, more manageable, and enjoyable.

That’s the real difference between healthy and unhealthy strategies. The right ones help you thrive, not just survive. Quick fixes might feel good in the moment, but they often lead to stress and burnout.

By swapping short-term crutches for sustainable strategies—and giving yourself some grace along the way—you can create habits that keep you on track and help you reach your goals.

ADHD Coping Strategies for Time Management

Many ADHDers experience time blindness—the inability to track how much time has passed or estimate how long it takes to get something done. If this sounds familiar, don’t worry; there are effective ways to tackle this challenge.

Here are some ADHD coping strategies that can improve your time management.

1. Use Timers and Alarms to Stay on Track

External reminders, such as alarms, timers, and countdown apps, can make the passing of time more visible and tangible. 

If you need to complete something in a fixed amount of time, place a timer in front of you so you’re more aware of the time spent on that activity.

Setting a timer transforms abstract time into something tangible you can see and control, which is a big win.

2. The Pomodoro Technique & Time Blocking

The Pomodoro technique involves alternating between working and resting. 

Block out a specific time of your day for work. Then, split this session into alternating blocks of focused work and breaks. 

With this approach, you might finally experience the sense of flow and accomplishment that has been eluding you. This technique is an excellent tool for anyone learning how to cope with ADHD.

3. Build Buffer Time Into Your Schedule

Time blindness makes it easy to underestimate the time it will take to complete specific tasks.

To counter this, give yourself a little more buffer time. For example, if you think getting ready for an appointment will take 20 minutes, give yourself 30 minutes instead. 

Buffer time reduces stress and gives you more room to breathe. 

ADHD Coping Strategies for Focus and Attention

Staying focused with ADHD can feel like you’re trying to listen to one specific song while dozens of others play in the background. 

Many ADHDers get distracted quickly, but the following coping strategies may help. With patience and persistence, staying focused is possible.

4. Body Doubling for Accountability

If staying on task feels impossible when you’re alone, you’re not failing—body doubling might be just what you need. 

Body doubling involves working on a task alongside a family member or friend who acts as a “body double.” Having someone around while you work can add an extra layer of accountability and external motivation. It can also make you feel grounded and capable.

5. Minimize Distractions in Your Environment

Distractions can make it hard to stay productive, and relying on willpower alone isn’t always practical. A better approach is to minimize or eliminate them from the start. 

For example, you can set up a quiet workspace away from foot traffic, use noise-canceling earphones, or silence your device notifications while you work. Small changes like these can help you reclaim your focus and confidently move forward. 

6. Break Tasks Into Smaller Steps to Reduce Overwhelm

If you struggle with ADHD task paralysis, breaking big tasks into smaller ones can help. 

For instance, if the task is to finish writing a report, you can break it down into separate steps, like collecting data, writing the first draft, and editing. This makes the task less overwhelming and shows you that progress is possible, one step at a time.

Breaking tasks into smaller steps is an effective way of dealing with ADHD and overcoming feelings of paralysis.

ADHD Coping Strategies for Organization & Productivity

Being disorganized and forgetful are common symptoms of ADHD. These symptoms may get in the way of your work or academics. 

However, you can implement specific ADHD coping skills to help you stay organized, plan better, and boost your productivity. These changes might seem small, but their impact can be life-changing.

7. Create Designated Spaces for Important Items

If you constantly misplace items like your keys, wallet, or work documents, try to designate a specific spot for each one. For example, you can hang a small hook by the door for your keys or use a dedicated folder for important papers. 

Make it a habit to put things back in their designated spots so you won’t waste time searching for them. It’s a simple way to bring more order and clarity into your day-to-day life.

8. Use Visual Organization Tools (Planners, Apps, Color Coding)

Visual cues and reminders can help you keep track of important notes or events. You can mark key events on a physical planner or calendar or use color coding to prioritize tasks based on urgency. 

You can also try organizational apps like Remember the Milk or Notion. These tools don’t just keep you on track—they let you customize your workflow, gamify tasks, and visualize progress, making organization feel easier—and even fun.

9. Declutter Regularly to Reduce Mental Overload

A cluttered space can lead to increased distractions.

Keep only the items you need for the task or project on your desk, and store other unrelated items in a drawer or cabinet. Storage solutions like trays, file holders, or labeled bins can also help you stay organized. 

To maintain a tidy workspace, you can set a daily or weekly reminder for a quick decluttering session. Give yourself credit for each small victory in creating a space that supports your success.

ADHD Coping Strategies for Impulsivity & Emotional Regulation

Research suggests that adults with ADHD are more likely to rely on unhealthy coping mechanisms for managing emotions and stress, such as self-blame or catastrophizing situations.^[1]

If you struggle to regulate your emotions, here are healthier coping mechanisms to try instead. 

10. The STOP Method for Impulsivity

It feels almost natural to react instantly to strong emotions. While it might be tricky initially, learning how to pause before reacting is key to managing these emotions well. 

You can use the STOP method as follows: 

• S – Stop: Pause instead of reacting right away.
• T – Take a breath: Slow down and reset.
• O – Observe: Notice your thoughts, emotions, and surroundings.
• P – Proceed mindfully: Respond with intention, and choose your response thoughtfully. 

This simple technique can be especially useful in heated conversations or moments of frustration.

11. Self-Imposed Pauses for Decision-Making

Impulsivity in ADHD can lead to snap decisions—whether it’s making an expensive purchase or quitting a job on a whim. While these choices may feel right in the moment, they can often lead to regret.

Try implementing a 24-hour rule before making significant decisions to create a buffer between impulse and action. 

Give yourself a full day to sit with the choice, weigh the pros and cons, and see if it still feels right after the initial urge has passed. If the decision makes sense after 24 hours, you can move forward more confidently and clearly.

12. Mindfulness and Breathing Techniques to Manage Emotions

Research has indicated that mindfulness meditation can help adult ADHDers regulate their emotions.^[2] By training your awareness to stay in the present moment, mindfulness reduces emotional reactivity and helps you respond more intentionally rather than impulsively.

In addition to mindfulness, breathing exercises can quickly and effectively release tension and stress. Simple techniques like box breathing or the 4-7-8 method can calm your nervous system, making it easier to regain focus and control in overwhelming moments.

ADHD-Friendly Habits & Lifestyle Adjustments

Your lifestyle can also affect your symptoms. By pulling the right levers, you can modify your lifestyle habits to give yourself the upper hand when it comes to managing your ADHD symptoms. 

13. Exercise to Regulate Dopamine & Focus

Research suggests physical exercise can improve thinking, reduce fatigue and anxious thoughts, and decrease impulsivity.^[3] Regular movement helps regulate dopamine levels, which play a crucial role in focus and motivation for people with ADHD.

The key to making exercise a habit is to find a type of movement you genuinely enjoy. Whether it’s dancing, hiking, yoga, or martial arts, choosing an activity that feels fun rather than like a chore increases the chances of sticking with it long-term.

14. Sleep Hygiene Tips for ADHD

Sleep problems are common in adult ADHDers, and poor sleep can make it harder to focus, remember details, and regulate your impulses or emotions.^[4]

Here’s how you can start getting better sleep at night:

• Stick to a consistent sleep schedule
• Create a calming bedtime routine by doing things that help you relax
• Create a comfortable bedroom environment by keeping it dark, cool, and quiet
• Avoid screens for at least an hour before bedtime
• Avoid caffeine or having large meals close to bedtime

If your sleep issues persist despite good sleep hygiene, it’s best to seek the help of a medical professional. 

15. Nutrition Strategies for Better Overall Health and Functioning

There are no strict dietary rules for ADHD, but a well-balanced diet provides the fuel your brain needs to function at its best. Nutrient-rich foods can help support focus, energy levels, and overall mental clarity.

If you’re looking for specific brain-boosting nutrients, consider adding more omega-3 fatty acids to your meals. Found in foods like salmon, flaxseeds, and walnuts, omega-3s may support brain health, enhance learning, and improve memory.^[5]

Making small, intentional dietary choices can have a lasting impact on cognitive function and overall well-being.

How to Build a Personalized ADHD Coping Toolbox

Building your own personalized ADHD toolbox comes down to trial and error. Certain apps, programs, or systems may work wonders for others but do nothing for you—and vice versa. The key is to find sustainable strategies that fit your working style. 

16. Try ADHD-Friendly Productivity Apps

Technology can be a powerful ally in managing ADHD. Some apps and programs that may be useful for ADHD include:

• Calendar apps & digital reminders: Keep track of important dates, deadlines, and events.
• To-do list apps: Apps like Remember the Milk can help you organize tasks and set reminders to stay on top of responsibilities.
• Time management apps: Digital Pomodoro timers can help you break work into manageable chunks. 
• Productivity apps: Apps like Forest can help you stay focused and minimize distractions. 
• Habit-tracking apps: Habitica is one example of an app that allows you to gamify habit-building to stay motivated and consistent.

17. Create a “Brain Dump” System for Random Thoughts

The ADHD brain is great at coming up with creative ideas, but one thought may quickly lead to another and pull you down a rabbit hole of distractions.

A “brain dump” helps you capture these thoughts before they derail your focus. You can quickly note them in a physical or digital notebook or a voice memo. 

That way, you can revisit and organize these thoughts later. This helps you stay focused on your current task while ensuring you don’t forget anything important. 

When to Seek Professional Support

If you’re struggling to find coping strategies that work for you, reaching out to a trained professional or a supportive community can make all the difference. Personalized guidance can help you navigate challenges more effectively and build strategies tailored to your needs.

Asking for help isn’t a sign of failure—it’s a proactive step toward success, giving you the tools and support to manage ADHD confidently.

18. ADHD Coaching 

ADHD coaches work with adults to develop personalized strategies for managing daily challenges and building essential life skills. Their support goes beyond general advice, offering practical tools tailored to your unique strengths and struggles.

With a coach’s guidance, you can create systems that improve time management, organization, and emotional regulation. This will help you stay on track and achieve your goals with more confidence.

19. Support Groups & ADHD Communities

Sometimes, the best advice comes from those who’ve been in your shoes. Connecting with others who understand ADHD firsthand can provide invaluable support, encouragement, and practical solutions.

Joining ADHD support groups—in-person or online—allows you to learn tried-and-true strategies from fellow ADHDers. These communities offer a judgment-free space to share experiences, gain insights, and feel less alone in your journey.

There’s No One-Size-Fits-All ADHD Toolbox

Learning to thrive with ADHD is a journey, and finding the right tools and coping strategies takes time, persistence, and a bit of trial and error. But with the right resources, you can navigate challenges more effectively and harness your strengths to their fullest.

If you’re looking for expert guidance and a supportive community to help you along the way, ADDA+ has you covered. This online platform offers expert-crafted courses, practical tools, and a space where adult ADHDers can share real-life strategies to achieve their biggest goals.

References

[1] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

[2] Kretschmer, C. R., Göz Tebrizcik, B., & Dommett, E. J. (2022). Mindfulness Interventions for Attention Deficit Hyperactivity Disorder: A Systematic Review and Meta-Analysis. Psychiatry International, 3(4), 363–399. https://doi.org/10.3390/psychiatryint3040031

[3] Tucker, R. L., Williams, C., & Reed, P. (2024). Breaking Down Barriers: Understanding Determinants of Exercise in Adults with ADHD Symptoms. Journal of Developmental and Physical Disabilities.https://doi.org/10.1007/s10882-024-09994-0

[4] Surman, C. B. H., & Walsh, D. M. (2021). Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain Sciences, 11(10), 1361. https://doi.org/10.3390/brainsci11101361

[5] Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091

The post The Ultimate Guide to ADHD Coping Mechanisms: 19 Practical Strategies appeared first on ADDA - Attention Deficit Disorder Association.

Despite this connection, many women struggle to receive a proper diagnosis or a treatment plan that covers both disorders.

If you have ADHD but feel like something else is impacting your mood, energy, or overall well-being, trust yourself—you know your body best. Don’t hesitate to reach out for an assessment of your symptoms. 

Knowing how PMDD affects women with ADHD can help you spot symptoms early, speak up for yourself, and get the right treatment.

What Is PMDD?

PMDD is a condition characterized by severe mood, behavioral, and physical symptoms. These symptoms typically begin 7-10 days before menstruation and resolve shortly after the period begins. 

Key symptoms of PMDD include:^[2]

• Strong feelings of depression and hopelessness
• Significant anxiety or tension, often accompanied by a sense of constantly being on edge
• Frequent mood swings
• Running out of energy quickly
• Persistent anger or irritability, often causing conflicts with other people

PMDD can sometimes be severe enough to disrupt your daily life—work, socializing, and relationships.

PMDD and ADHD Symptoms

PMDD and ADHD generally lead to different symptoms, though there are important areas where they overlap. The combined effect on both conditions may intensify the daily changes you face.

Here’s how PMDD and ADHD together can affect your mental, emotional, and physical health:

Emotional & Mood Symptoms

ADHD is often linked to emotional dysregulation—difficulty in regulating or controlling emotions. So, if you have ADHD, you may notice that you get irritated, excited, or angry quickly.^[3]

Similarly, PMDD can also bring about mood changes. Some of its symptoms include depression, anxiety, mood swings, and increased anger or irritability.^[2]

When combined, PMDD and ADHD overlap, emotional regulation becomes even more challenging.

Both brain and hormone changes have a real and powerful impact on the body. The effect of these changes makes it essential to acknowledge their seriousness and seek support.

Physical Symptoms

Apart from mood-related challenges, PMDD can also lead to physical symptoms. These include:^[2]

• Exhaustion/low energy levels
• Appetite changes
• Insomnia or sleep issues
• Breast tenderness or swelling
• Headaches
• Muscle or joint pain
• Bloating or weight gain 

Symptoms such as exhaustion and insomnia can lead to poorer focus and motivation. They can also increase feelings of depression, anxiety, or self-consciousness. 

Cognitive & Behavioral Symptoms

ADHD is often associated with poor focus, but PMDD can contribute to difficulty concentrating and mental fatigue as well.^[2]

Symptoms like low energy, poor sleep, and other physical discomforts make it even harder to stay engaged and motivated.

Thus, the added effects of ADHD and PMDD may impact the ADHDer’s productivity and performance at work or school. 

Additionally, forgetfulness and brain fog in ADHD can become even more pronounced due to PMDD. This can further affect a woman’s daily tasks and responsibilities.

The Impact of PMDD on ADHD Symptoms

PMDD can worsen many ADHD-related challenges. For example, it often brings about mood swings, irritability, and anger, making it harder for ADHDers to manage their emotions.^[2]

PMDD is also linked to sleep disturbances, fatigue, and low energy. ADHDers often struggle to get things done, and these symptoms may lower their motivation further.^[2]

Concentration issues can also worsen due to PMDD. This compounds the typical focus-related challenges ADHDers face. As a result, ADHDers with both conditions might struggle even more when trying to stay focused.^[2]

This can cause trouble organizing, planning, meeting deadlines, and following through on instructions.

That’s why it’s crucial to address both conditions. Proper treatment and support can go a long way toward preserving your mental, emotional, and physical well-being.

How Common Is PMDD in People with ADHD?

Researchers have found that PMDD tends to occur more often in people with ADHD than those without. 

One study estimates that over 45% of women with ADHD also report symptoms of PMDD. In contrast, only 28.7% of women who don’t have ADHD experience these symptoms.^[1]

Despite this greater prevalence, it’s common for PMDD to go undiagnosed and untreated in women with ADHD.

One reason is that PMDD was only recently recognized as a medical condition, so some doctors may not know how to identify it.^[4] Another is that when ADHD is also present, diagnosing PMDD can be even harder.

The best way to advocate for yourself is by learning to recognize both symptoms of ADHD and PMDD. This awareness allows you to seek further assessment if you suspect PMDD might be contributing to your symptoms.

Why Do PMDD and ADHD Co-Occur?

Researchers aren’t exactly sure why PMDD and ADHD tend to happen together. 

However, several factors likely contribute to this overlap.

The Role of Hormones & Neurotransmitters

Some research suggests that both PMDD and ADHD are linked to changes in the brain and hormones. 

For instance, ADHD is associated with lower dopamine levels in the brain.^[5]

Dopamine is a chemical messenger responsible for satisfaction and motivation. Because it also plays a role in controlling mood, it’s sometimes called the “feel-good hormone.”

The lower dopamine levels in ADHD might make women more vulnerable to hormonal fluctuations. So, when hormonal changes occur, they might have a more significant effect on mood. This could explain why they’re more likely to experience PMDD symptoms.^[5]

On the flip side, changing hormone levels are also thought to affect ADHD symptoms. Estrogen and progesterone levels change throughout the menstrual cycle. These fluctuating levels can affect specific pathways in the brain.^[5]

Because of this, you may notice that your ADHD symptoms feel worse in the days leading up to your period.^[5]

Differences Between PMDD and PMS

If you notice symptoms appearing cyclically, you could have either premenstrual syndrome (PMS) or PMDD. 

PMS shares some similarities with PMDD. It encompasses the physical, behavioral, and mood-related symptoms that usually occur in the days or weeks before your period.^[6]

Some of its symptoms include:^[6]

• Mood fluctuations
• Increased anxiety, irritability, or anger
• Increased fatigue
• Abdominal discomfort
• Back pain
• Feelings of nausea
• Sensitivity and swelling in the breast
• Constipation

While PMS can include mood changes and physical discomfort, PMDD is more severe, with symptoms that significantly affect daily life.

The mood swings in PMDD tend to be more intense. Plus, PMDD always includes at least one significant emotional symptom, such as depression, hopelessness, anxiety, or heightened anger.^[6]

Because of this, PMDD can have a more significant impact on daily life, affecting work, relationships, and overall mental well-being. 

The table below highlights the key differences between PMS and PMDD.^[6]

Understanding these differences can help you distinguish between PMS and PMDD and determine which is the likelier cause of your symptoms. 

PMDD Causes and Risk Factors

Scientists don’t know the exact cause of PMDD yet, but it’s likely linked to hormone changes during the menstrual cycle. These changes can affect dopamine and serotonin—chemical messengers that help regulate mood. Any disruption in this balance can contribute to PMDD symptoms.^[2]

Research has also pinpointed factors that can put you at a higher risk of PMDD. These include: 

• Genetic factors: Studies suggest that genetics can contribute to the development of PMDD. If you have a close family member with PMDD, you may be more likely to experience it as well. However, scientists have yet to identify the exact gene responsible for PMDD.^[7]
• Lifestyle factors: Stress, poor sleep, and unhealthy eating could increase your likelihood of having premenstrual symptoms.^[8] Consumption of alcohol and smoking may also contribute to this risk.^[9]
• Background: Having a pre-existing anxiety disorder or experiencing traumatic events in the past can increase the possibility of developing PMDD.^[6]

Treatment Options for PMDD and ADHD

Proper management of PMDD and ADHD often requires a comprehensive approach. This usually includes a combination of medication, lifestyle adjustments, and therapy. 

Medications & Treatment

Your doctor can recommend medications to treat both conditions. 

• For PMDD: Treatments like birth control pills or serotonin reuptake inhibitors (SSRIs) can help regulate hormonal changes and improve mood. ^[2]
• For ADHD: Stimulant medications are commonly used and may be adjusted around your menstrual cycle to address hormone-related fluctuations.^[1]

It’s important to talk to your doctor about your options. Some medications may work well for certain people but not as well for others. 

Therapy

Research shows that Cognitive Behavioral Therapy (CBT) can benefit women managing both ADHD and PMDD. 

CBT helps you recognize and change negative thought patterns, replacing them with healthier mindsets and strategies. This can improve emotional regulation and help you feel better equipped to manage the challenges of both conditions.^[10]

Tracking and Planning

Period-tracking apps or symptom diaries can help identify patterns and prepare for challenging days. Some people find it helpful to:

• Schedule important tasks during less symptomatic times of the month
• Plan for extra support during difficult days
• Adjust medication timing with their doctor’s guidance
• Keep emergency supplies (like pain relievers or comfort items) readily available

Lifestyle Adjustments

Here are some lifestyle adjustments you can make to minimize your symptoms and improve your overall well-being: 

• Get regular exercise. Exercise helps stabilize hormones, increase endorphins (the “feel-good” chemicals), and reduce stress. It can also improve mood and self-esteem.^[6]
• Improve your sleep hygiene. A consistent sleep schedule, reducing screen time before bed, and creating a calming nighttime routine can promote better rest.
• Practice mindfulness. Mindfulness practices, such as meditation, journaling, or yoga, can also help support emotional regulation and improve focus.
• Create a stress management routine. Identify stress-relieving activities that work for you, such as deep breathing, physical movement, or creative hobbies like drawing or writing. 
• Eat balanced, regular meals. A nutrient-dense diet can support serotonin production and improve mood. Foods rich in calcium and vitamin B6 may also help relieve PMDD symptoms. If you’re considering supplements, consult a healthcare professional first.^[2]

What’s most important is having a personalized management plan. You can work together with your healthcare team to devise a plan that works best for you. 

ADHD and PMDD Are Treatable—You Don’t Have to Struggle Alone 

You may already have a diagnosis of either ADHD or PMDD. But that doesn’t mean you should stop seeking further assessment or support—especially if your symptoms continue interfering with daily life.

If you suspect PMDD might be contributing to your challenges, start tracking your symptoms for at least two months. A diary or mood chart can provide valuable insights for your doctor to help you achieve an accurate diagnosis.

The good news is that both ADHD and PMDD are treatable. You don’t have to just “live with it.” With the right support and treatment, you can better manage your symptoms and improve your quality of life.

To learn more about ADHD and other conditions that often co-occur with it, check out ADDA+. This resource center offers tips, tools, and courses to help adults with ADHD manage their symptoms and thrive.

References

[1] Prevalence of hormone-related mood disorder symptoms in women with ADHD. (2021). Journal of Psychiatric Research, 133, 10–15. https://doi.org/10.1016/j.jpsychires.2020.12.005

[2] Mishra S, Elliott H, Marwaha R. Premenstrual Dysphoric Disorder. [Updated 2023 Feb 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532307/

[3] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

[4] Schroll, J. B., & Lauritsen, M. P. (2022). Premenstrual dysphoric disorder: A controversial new diagnosis. Acta Obstetricia et Gynecologica Scandinavica, 101(5), 482–483. https://doi.org/10.1111/aogs.14360

[5] Lin, P.-C., Long, C.-Y., Ko, C.-H., & Yen, J.-Y. (2024). Comorbid Attention Deficit Hyperactivity Disorder in Women with Premenstrual Dysphoric Disorder. Journal of Women S Health, 33(9), 1267–1275. https://doi.org/10.1089/jwh.2023.0907

[6] Liguori, F., Saraiello, E., & Calella, P. (2023). Premenstrual Syndrome and Premenstrual Dysphoric Disorder’s Impact on Quality of Life, and the Role of Physical Activity. Medicina (Kaunas, Lithuania), 59(11), 2044. https://doi.org/10.3390/medicina59112044

[7] Hantsoo, L., & Payne, J. L. (2023). Towards understanding the biology of premenstrual dysphoric disorder: From genes to GABA. Neuroscience & Biobehavioral Reviews, 149, 105168. https://doi.org/10.1016/j.neubiorev.2023.105168

[8] Sei, J., Minai, J., Hara, H., & Matsuura, M. (2020). 138. Lifestyle Factors Associated with Premenstrual Distress Symptoms in High-School Girls with Premenstrual Syndrome. Journal of Adolescent Health, 66(2), S70–S71. https://doi.org/10.1016/j.jadohealth.2019.11.141

[9] Christian, D., & Shah, R. (2020). Association of socio-demographic, dietary and lifestyle factors with Premenstrual Syndrome (PMS) among undergraduate medical students of a tertiary care institute in Ahmedabad, Gujarat. Journal of Family Medicine and Primary Care, 9(11), 5719. https://doi.org/10.4103/jfmpc.jfmpc_1553_20

[10] Abdolmajid Bahrainian, S., & Derakhshanpour, Z. (2020). Original Research The Effectiveness Of Psychotherapy with Cognitive-Behavioral Approach On Emotion Cognitive Regulation Strategies Of Patients with Premenstrual Dysphoric Disorder. Int J Med Invest, 9(2), 75–89. http://intjmi.com/article-1-528-fa.pdf

The post PMDD and ADHD: Understanding the Connection and Managing Symptoms appeared first on ADDA - Attention Deficit Disorder Association.

While there’s no research to prove its effectiveness, ADHD body doubling is helping many people get things done – starting with my client, David.

When I first met David, he was a retired vice president of a major corporation. In his “retirement,” he ran three businesses out of his home office, two of them overseas.

Observing David in his workspace, I found him to be quite organized. He wasn’t sitting eyeball-high in papers. In fact, he hardly had any papers around him at all.

He had working systems in place, but felt terribly disorganized and distracted.

David contacted me because I specialize in coaching adults with Attention Deficit Hyperactivity Disorder (ADHD). During my twenty-three years of coaching, I have gathered many tools and strategies for helping clients accomplish desired change and create order out of chaos.

The tool I want to share with you today is one born of the unique mix of client and coach inventing together. I call it the body double.

Originally published in 1996, this article was republished on February 20th, 2025.

What Is ADHD Body Doubling?

The methodology of ADHD body doubling is a productivity strategy used by individuals with ADHD to finish possibly annoying jobs while having another person beside them. This person is the body double. The body double’s duty is to keep the individual with ADHD focused on the task at hand to reduce potential distractions and increase motivation.

David had been surprised by a recent diagnosis of ADD, which explained his lifelong difficulty accomplishing mundane tasks that others seemed to handle with ease.

As a VP in the corporate world, he had always had an executive assistant to connect the dots and pull loose ends together. Now, however, he had the time to do these tasks. He even had the will to do them. He just couldn’t stay on track.

David’s wife also ran a business out of their home and had her own well-organized office. She offered to advise him, but they both quickly agreed this just didn’t work.

That’s when they asked for help.

First, I helped David modify his storage systems. Then, together, we honed his time management and prioritization systems.

Nothing, however, seemed to address the problem of his inattention and distraction. There were days, too many days, when he easily got off track or found it hard to transition from one task to another.

Frustrated, puzzled, and somewhat embarrassed, he confessed, “You know, it seems that, sometimes, if I just have my wife sitting in a chair nearby, I can accomplish more than if I’m alone.”

Though reluctantly, David had identified a strategy that really worked for him. I instantly realized that I had seen this same effect before with other clients.

There were times when just having someone in proximity (not advising, sorting, or strategizing) brought clarity and focus. I felt it. I knew my clients felt it, too.

This phenomenon of just being there, which David first described out loud, I named the body double.

How Does Body Doubling Work?

For many people with ADHD, finding the motivation to get the ball rolling can be quite a challenge. This can lead to procrastination. ^[1] They may also find themselves easily distracted by unrelated thoughts or activities^[2]

This is where body doubling comes into play! 

To start body doubling, all you need is a family member, colleague, or peer. It can be done physically or virtually, as long as someone is present while you work. You and your body double will agree on a set time and block the session out on your calendar. 

The aim of a body doubling session is for you and your body double to work alongside each other. You don’t have to do the same thing. What’s most important is that both of you are working on something. That could be doing the laundry, paying bills, exercising, or completing a work project. 

It also helps to share your goals with your body double at the start of the session. This allows them to hold you accountable for what you need or want to achieve. 

Body doubling is effective because it helps create a strong sense of accountability. That extra bit of pressure from being watched can go a long way toward holding you responsible. That way, you’re more likely to follow through on your actions. 

Body doubling can also help to mix things up. It adds freshness to a boring routine. This can be helpful since the ADHD brain craves novelty.^[3]

Why Does Body Doubling Work?

There are a few possible explanations as to why a body double works as a strategy for getting through challenging or boring tasks. In the moment, it can counter ADHD symptoms that sap motivation, focus, and energy.

A Supportive Presence Adds Motivation

The simplest is that the body double serves as a physical anchor for the distracted individual who feels more focused by the presence of another person in their space.

The distracted person feels responsible to and for the body double.

This perception translates as­–I can’t waste this gift of time.

Another explanation might be that the body double serves as a kind of mirror – a calm reflection for the individual with ADHD of how their over-stimulated mind and body would like to be at the moment.

This concept is called ADHD mirroring. It happens when someone with ADHD follows the behaviors of other people, often unconsciously, to fit in. In many cases, ADHD mirroring can be draining, as it takes energy to mask symptoms of ADHD by copying others. 

However, in the case of body doubling, the unconscious act of mirroring can be beneficial. Watching someone else stay focused on a task can naturally encourage the person with ADHD to do the same. 

It Provides a Model of Calm Focus

The body double becomes a model of control and a mirror, confidently reflecting the message: I can concentrate. I am working. I am focused.

This theory might actually carry some weight. In the 1980s, neuroscientist Giacomo Rizzolatti, MD, along with colleagues at the University of Parma, made a serendipitous discovery while researching macaque monkeys. They observed that specific neurons in the macaque’s brain fired when watching another monkey, or a human, reach for a peanut. They named these neurons “mirror neurons.”^[4]

The researchers theorized that mirror neurons also existed in humans and were the likely explanation for our ability to emulate and empathize with others.

As much as this makes sense and sounds like the perfect validation for the body double effect, please note that the scientific community is somewhat divided about whether humans actually have mirror neurons.

So, the mirror neuron theory does not give us a definitive answer.

Adds Positive Energy to the Workspace

I have one more explanation to offer as to why the body double might work.

In Eastern cultures, energy is referred to as chi (or qi). It is viewed as being either in or out of balance in the human body and the surrounding environment.

Acupuncturists move chi, or energy, to recreate balance and promote health. There are many forms of exercise and meditation, tai chi and chi gong, to name a few, which are about the management and flow of energy.

Feng shui (fung shway) is the 5,000-year-old art of balancing positive and negative chi in the space around us, with the goal of optimizing healthy energy in one’s living and working space.

What would chi have to do with a body double? The body double might be a chi balancer or protective barrier helping to contain and calm the energy in and around the person with ADHD. The body double might also be a buffer against distracting energy from the outside, ready to bombard the vulnerable ADHD brain.

Whichever explanation you prefer, there’s no denying the effectiveness of the body double.

Consider this strategy a gift from David and the many other ADHDers who have experienced its magic. If a task requires your attention and seems impossible to complete alone – beg, borrow, or pay for a body double to sit in the chair next to you.

Benefits of Body Doubling

Body doubling can be a powerful tool, especially if you struggle with focus and motivation. 

If you’re not already convinced to give it a try, here are the possible benefits of body doubling: 

• Improved focus: Having a body double helps you stay accountable. This technique creates positive reinforcement by gently nudging you to focus and stay on track. 
• Increased motivation: The presence of someone else can create a sense of accountability and novelty, increasing your motivation to get the ball rolling. 
• Reduced procrastination: By planning and setting aside time to work alongside someone else, you’re more likely to get started when the time comes. This helps you avoid postponing and delaying your tasks. 
• Improved time management: You can dedicate a specific time block in your day to body doubling sessions. This reduces wasted time due to delays and can save time by minimizing distractions. 
• Improved mood: Having someone around you when you work can create a positive atmosphere and reduce stress. Your body double can also serve as a source of support, cheering you on as you reach your session goals. 
• Boosted productivity: When focused and motivated, you’re bound to get more done in less time. 

Of course, if you want to reap these benefits and get the best results, it’s essential to find a suitable body double. The right body double won’t distract you or create too much pressure. Instead, their presence should help you feel encouraged, empowered, and ready to tackle your to-do list! 

What to Look for in a Body Double

Who and what should you look for in a body double?

Find someone who can be quiet and independent. They can sit, read, knit, or work quietly on a laptop. Their job is to not engage with you.

It requires energy to instruct, supervise, or be interrupted by another person, and that expenditure of energy equates to distraction.

This is not to say that you do not need to hire outside help – a professional organizer or office assistant.

You may also consider finding an ADHD coach to help you identify the best strategies for you.

I encouraged David to hire a student, retiree, or fellow church member to sit and keep him company. His wife may not be the best person for the job, but he could use her in a pinch.

Following our discovery, David occasionally hired short-term office support help, who sometimes served as a body double and other times as office assistants. Knowing when to hire someone to help with office work or with just paying the bills is a valuable skill in getting things done.

There are also many different ways to try this technique. Some people prefer body doubling for longer periods, while others find shorter sessions with small breaks in between more effective.

You can also choose between in-person groups, online sessions with your camera and microphone on, or virtual focus groups with a chat-only feature.

Additionally, try to experiment with different times of the day. Some ADHDers find that body doubling boosts their productivity in the morning but doesn’t work as well in the evening, or vice versa.

Ultimately, not all body-doubling techniques work for everyone. To find what works best for you, you can test it with different people, groups, timings, and structures.

Regardless of the approach, body doubling can be an effective accountability tool for hitting your daily goals.

Where to Find a Body Double?

One of the best places to find a suitable body double is in your own community. You can get a friend or family member to work alongside you physically or virtually.

Alternatively, you can consider hiring someone to spend time sitting beside you as you get things done.

Virtual body doubling can also work wonders. You can work with a group or partner from anywhere in the world at any time. For this, you’d typically be matched through an online platform.

Various websites and apps can connect you to a body double from their own community. For instance, FocusMate allows you to connect with a virtual body double from anywhere in the world to co-work and get things done.

Another example is the ADDA Productivity PowerHour+ support group, which combines body doubling with another time management strategy called the Pomodoro technique. You’d participate in these sessions with a group of ADDA members.

Using Body Doubling for ADHD

In lieu of any proven scientific explanation, the body double is a chair holder, space taker-upper, karmic anchor, or a wedge between you and the door.

Hopefully, it might be a helpful tool in your magic bag of tricks to use at just the right time to get a job done and stay on track.

Using External Accountability to Boost Your Productivity

Because of how the ADHD brain is wired, being productive can be easier said than done. The good news is that you don’t have to rely on willpower alone! 

External accountability is one of many practical tools for boosting productivity. Body doubling enables you to find this external accountability in an easy and structured way. 

If you’d like to learn more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

Linda Anderson, MA, MCC, SCAC, is a master certified coach, a leader in the field of ADHD coaching, and the founder of Getting Clear.

References

[1] Ruth Netzer Turgeman, & Pollak, Y. (2023). Using the temporal motivation theory to explain the relation between ADHD and procrastination. Using the Temporal Motivation Theory to Explain the Relation between ADHD and Procrastination, 58(6), 1–9. https://doi.org/10.1080/00050067.2023.2218540

‌[2] Osborne, J. B., Zhang, H., Carlson, M., Shah, P., & Jonides, J. (2023). The association between different sources of distraction and symptoms of attention deficit hyperactivity disorder. Frontiers in psychiatry, 14, 1173989. https://doi.org/10.3389/fpsyt.2023.1173989

[3] Anne-Laure Le Cunff. (2024). Distractibility and Impulsivity in ADHD as an Evolutionary Mismatch of High Trait Curiosity. Evolutionary Psychological Science. https://doi.org/10.1007/s40806-024-00400-8

[4] Thomas, B. (November 6, 2012) What’s So Special about Mirror Neurons? Scientific American. Retrieved May 1, 2016, from http://blogs.scientificamerican.com/guest-blog/whats-so-special-about-mirror-neurons/

The post The ADHD Body Double: A Unique Tool for Getting Things Done appeared first on ADDA - Attention Deficit Disorder Association.

But what is ADHD paralysis?

Also known as analysis paralysis or ADHD shutdown, ADHD paralysis happens when a person with ADHD is overwhelmed by information, emotions, or their environment. As a result, they freeze and can’t think or function effectively.

Adults who experience ADHD paralysis find it much more challenging to focus and complete their tasks. Because of this, they may struggle to keep up with their commitments and responsibilities at work, school, or home.

Analysis paralysis is linked to changes in the functioning, structure, and chemical balance of the ADHD brain. It also shares some similarities with other ADHD-related challenges like ADHD hyperfixation and executive dysfunction. 

ADHD paralysis is not a medical diagnosis, but it is a symptom of ADHD. And for many people, it’s a very real and frustrating problem. 

The best way to get back on track is by understanding and addressing its root causes.

Read on if you’d like to find out what it feels like when the symptoms of ADHD paralysis set in. Then, we’ll explore some practical strategies to get yourself unstuck.

Originally published on December 7th, 2022, this article was updated and republished on February 10, 2025.

ADHD Paralysis Symptoms in Adults

ADHD affects the brain’s executive function, making it harder for individuals to process information and make decisions.

This is how ADHD paralysis or ADHD shutdown occurs – when you can’t decide what to do or where to start, you can’t take action.

Though ADHD paralysis manifests differently in different people, it’s generally associated with the following symptoms:^[1]

• Overthinking or overanalyzing problems
• Unable to start a project, even when it’s high-priority
• Unable to prioritize and manage tasks
• Unable to maintain focus and easily distracted
• Poor time management
• Time blindness (unaware of ticking time)
• Rapid mood and emotional changes
• Difficulty making decisions
• Unable to listen actively
• Jumping from one task to another
• Losing train of thoughts
• Lack of focus
• Lack of clarity (brain fog)
• Avoiding tasks requiring sustained focus

ADHD paralysis may seem similar to procrastination, but the two aren’t the same. We’ve all procrastinated at one point or another, putting off tasks when we’re tired or demotivated.

On the other hand, ADHD paralysis occurs when a person is overloaded with information, tasks, or instructions. They begin to shut down and freeze, and this response is typically out of their control.

Types of ADHD Paralysis: Brain Crash, Overthinking, and Procrastination

There are three main types of ADHD paralysis: mental, choice, and task.

It may be helpful to understand which type of ADHD paralysis affects you at any given moment. You’ll then be able to figure out the root cause and find the best solution to unfreeze yourself.

The following are the three types of ADHD paralysis that a person may experience.

ADHD Mental Paralysis

ADHD mental paralysis occurs when a person is overwhelmed with thoughts, emotions, and information, or experiences sensory overload.

It feels like a “brain crash,” which can cause the person to struggle with processing information and organizing their thoughts. This makes it difficult to figure out what to do or say next.

ADHD Choice Paralysis

This is also known as “analysis paralysis” or “ADHD decision paralysis.”

It happens when someone is faced with too many choices and has to make a decision. They may overthink or overanalyze the situation, becoming overwhelmed. They might struggle to pick an option or implement a solution.

This type of paralysis usually boils down to the fear of failure or making a wrong decision.

It might involve something big, like making a work decision on how to move a project forward. But it could also affect smaller, everyday activities, like choosing where or what to eat for dinner.

Sometimes, analysis paralysis can lead to bigger problems than if the person had made a quicker decision. 

ADHD decision paralysis also slows down a person’s decision-making process. This can affect progress and productivity and limit a person’s achievements in a specific timeframe. 

ADHD Task Paralysis

ADHD task paralysis, often described as ADHD procrastination paralysis, occurs when a person with ADHD feels hesitant, scared, or unmotivated to begin a task. 

This is especially true if the project is new or complex and involves multiple steps and instructions.

In other cases, the ADHDer might feel understimulated when tackling a boring or repetitive task, resulting in a lack of motivation.

The individual may procrastinate and avoid their tasks as much as possible by doing other activities or zoning out. 

Task paralysis can affect various activities, such as completing work projects, running errands, or even doing chores at home.

ADHD Paralysis in Scientific Studies

ADHD paralysis isn’t an actual medical condition or formal symptom required for the diagnosis of ADHD. Because of this, there’s still a lack of concrete research on its exact causes, impact, and management options. 

However, existing research suggests certain links between ADHD and ADHD paralysis.

ADHD paralysis happens due to the unique wiring of the ADHD brain. Research shows that the differences in electrical activity of the ADHD brain make it harder to filter out irrelevant information and distractions.^[2]

This is why the ADHD brain can be easily overloaded or overstimulated by information or stimuli — contributing to ADHD paralysis. 

ADHD is also linked to emotional dysregulation. ADHDers may find it difficult to control or regulate their emotions.^[3] Small triggers may lead to big emotions, hindering their ability to judge, think, and make decisions. When overwhelmed with big emotions, they may experience mental paralysis.

Apart from this, research also suggests a connection between ADHD and motivation. The chemical messenger dopamine functions differently in the ADHD brain. This changes how the brain processes reward and motivation.^[4]

As a result, ADHDers may have trouble building the motivation to move on to activities they don’t find rewarding or enjoyable. This leads to ADHD task paralysis, where individuals may struggle to start working on boring but important tasks. 

ADHD Paralysis vs. Executive Dysfunction

Executive dysfunction refers to a set of symptoms where a person finds it challenging to manage their thoughts, emotions, and actions. It affects various skills. Examples include planning, organizing, remembering details, managing time, and regulating emotions.^[5]

ADHD paralysis and executive dysfunction might seem similar. After all, they share overlapping symptoms like procrastination, lack of focus, and poor motivation.

However, these two terms refer to different phenomena. If you have ADHD paralysis, you might struggle to complete your tasks due to being overwhelmed by your thoughts, emotions, or environment.

In contrast, if you experience executive dysfunction, you may lack the skills or ability to manage and move your projects forward. Examples include planning, staying focused, remembering important details, and solving problems. So, you might have trouble starting or completing your tasks on time.

Hyperfixation and Its Relationship to Paralysis

ADHD hyperfixation seems like the opposite of what ADHD is most known for—which is a lack of focus. 

This phenomenon refers to a prolonged and intense focus on a task. When it occurs, the person becomes completely absorbed or engrossed in that specific activity, making them oblivious to what’s happening around them or how much time has passed. 

Most ADHDers experience hyperfocus when participating in enjoyable, interesting, or stimulating activities. 

In some instances, ADHD hyperfixation can be linked to ADHD task paralysis. 

When ADHDers are so focused on a specific activity, they may be unable to start or move on to another task, even if it’s more important or urgent than what they’re doing. This leads to task paralysis, where they cannot get the ball rolling because they’re so fully immersed in something else. 

ADHD paralysis, executive dysfunction, and hyperfixation can all affect ADHDers. Luckily, some strategies and structures can help those struggling with them.

Let’s explore these strategies in the section below.

8 Strategies to Overcome ADHD Paralysis

Ready to stop feeling paralyzed by ADHD – and start getting things done?

Proper diagnosis and treatment by a specialist are the best ways to get a handle on your ADHD symptoms.

However, you can also build structures into your routine to help you organize and prioritize your responsibilities at work, school, or home.

These simple tools and strategies can help you get unstuck.

1. The Daily Brain Dump

Staying organized can be one of the biggest challenges for someone with ADHD.

Being bombarded with too many thoughts at once may also cause you to feel overwhelmed, especially when you try to organize them all in your head.

So, what you can do instead is an ADHD “brain dump.” Here’s how it works:

1. Write your thoughts on a digital document, paper, or Post-It note.
2. Review and eliminate those that you don’t really need.
3. Prioritize and organize the thoughts and tasks left on the list, then split them into different categories or deadlines.
4. Add them to your Google Calendar to track and receive automated reminders of your due dates and events.

A written list of the tasks and projects you need to complete makes it easier to organize them.

2. Make Tasks Achievable (Easy Wins)

Navigating a large, complex project can be intimidating. Instead of trying to tackle everything at once, break the project into smaller, more achievable sub-tasks.

This can be as simple as replying to an email or assigning a role to a team member.

Keep each sub-task small enough to be completed within an hour or so. And, of course, it’s good to make time for short breaks in between.

Keep track of your subtasks in a to-do list and cross off each item as you complete them. Every item counts toward completing the bigger project—even if it’s an easy win!

Every item you complete helps build motivation and foster a sense of accomplishment, which is a great way to keep the momentum going.

3. Keep Your Work Schedule Simple

Planning your work schedule for an entire day can sometimes feel like too much information to process at once.

So instead of scheduling and planning a specific duration of time for every task on your to-do list, try this instead: Designate time for just one task. 

This means that you’d only plan the time needed to complete one task at a time. Once you’ve completed that first task, plan time for the next one, and so on.

This can be especially helpful if you’re tackling a new project or responsibility you need to familiarize yourself with, since you might not be able to gauge the amount of time you’ll need to complete it.

4. Focus on Completion, Not Perfection

It’s best to let perfection go while doing your work. Processing too many details at once may leave you feeling overwhelmed.

Instead, focus on completing the task. After finishing each sub-task or small milestone, you may quickly refer back to the instructions to ensure you’re on track.

Also, try to be realistic about how much you can accomplish. Taking on more work than you can manage or designating too little time for each task will only lead to excess stress and pressure.

5. Make Room for Rewards

One fantastic way to boost your ADHD motivation is by intentionally creating space to celebrate your achievements and reward yourself.

The reward doesn’t have to be extravagant; you can simply treat yourself to something that helps you relax or brings you joy after completing a tedious or mundane chore.

This can be as simple as enjoying your favorite chocolate, listening to your favorite music, or having a nice meal at a quiet restaurant.

6. Get up and Move

Repetitive or routine tasks can quickly become boring to the brain. At the same time, working on a complex or new project can lead to mental exhaustion and information overload.

In either case, you can take a quick movement break between tasks to give your brain time to rest. Taking a break is, in fact, productive. It can help you feel more alert, composed, and mentally stimulated when you get back to work.

This movement break can be quick and convenient, like taking a walk around the block or doing a few stretches. Scheduling an exercise session into your daily routine can also be beneficial.

In fact, research shows that exercise can improve ADHD symptoms and attention.^[6]

7. Keep Things Interesting

Staying focused on mundane and repetitive work can be challenging. So, to keep yourself productive, you can incorporate bits of novelty into your daily routine.

Try changing things up a little. For instance, you could redecorate your office cubicle, work from a nice café, or try out a new tool or app.

You could also find a buddy to complete mundane tasks with. Also known as body doubling, this productivity strategy works by having you finish boring tasks with another person beside you to keep you accountable.

8. Do Things You Love

All work and no play can lead to mental exhaustion, burnout, and increased stress, which may contribute to ADHD paralysis.

So, it’s best to make time for the personal interests and activities you enjoy. And remember, don’t be afraid to explore new creative pursuits, recreational activities, and hobbies whenever possible.

Doing what you love can help relieve tension, clear your mind, and introduce novelty into your day-to-day routines.

Bonus Tip: Seek Support for ADHD Paralysis

Dealing with adult ADHD symptoms may leave you feeling overwhelmed. But that’s not your fault. No matter your situation, you’re not alone.

The ADHD community includes people from all walks of life, many of whom actively share their experiences and support each other. Connecting with a support group is a great way to access support and empathy from those who have walked in your shoes.

If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

You may also seek personalized advice from an ADHD coach. They’ll work with you on customized strategies for your unique challenges, whether it’s time management, organization, or task prioritization.

Additionally, ADDA’s directory of therapists and coaches can point you toward the right professional.

ADHD paralysis doesn’t have to prevent you from pursuing your academic, career, or personal goals. With the proper strategies, treatment, and support, you can overcome it and accomplish what you set your mind to.

Learning how to modify and implement these strategies to fit your routine and lifestyle will take time. So don’t forget to be patient and kind to yourself along the way!

References

[1] Ginapp, C. M., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2022). The lived experiences of adults with attention-deficit/hyperactivity disorder: A rapid review of qualitative evidence. Frontiers in psychiatry, 13, 949321. https://doi.org/10.3389/fpsyt.2022.949321

[2] Osborne, J. B., Zhang, H., Carlson, M., Shah, P., & Jonides, J. (2023). The association between different sources of distraction and symptoms of attention deficit hyperactivity disorder. Frontiers in Psychiatry, 14, 1173989. https://doi.org/10.3389/fpsyt.2023.1173989

[3] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

[4] Morsink, S., Van der Oord, S., Antrop, I., Danckaerts, M., & Scheres, A. (2021). Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory. Journal of Attention Disorders, 26(8), 108705472110509. https://doi.org/10.1177/10870547211050948

[5] Martínez-Pernía, D., Olavarría, L., Fernández-Manjón, B., Cabello, V., Henríquez, F., Robert, P., Alvarado, L., Barría, S., Antivilo, A., Velasquez, J., Cerda, M., Farías, G., Torralva, T., Ibáñez, A., Parra, M. A., Gilbert, S., & Slachevsky, A. (2023). The limitations and challenges in the assessment of executive dysfunction associated with real-world functioning: The opportunity of serious games. Applied Neuropsychology: Adult, 1–17. https://doi.org/10.1080/23279095.2023.2174438

[6] Xie, Y., Gao, X., Song, Y., Zhu, X., Chen, M., Yang, L., & Ren, Y. (2021). Effectiveness of physical activity intervention on ADHD symptoms: A systematic review and meta-analysis. Frontiers in Psychiatry, 12(1). https://doi.org/10.3389/fpsyt.2021.706625

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Attention-deficit/hyperactivity disorder (ADHD) creates real challenges that can make work feel overwhelming. Struggling to balance meetings, tackle deadlines, or stay focused isn’t about being lazy or disorganized—it’s part of how your ADHD may affect you on the job.

Research has proven that ADHD symptoms can lead to poorer performance at work. These persistent challenges often lead ADHDers to experience higher turnover and unemployment rates compared to their peers.[1] 

But that doesn’t mean success is out of reach. The right workplace accommodations—adaptations that allow you to work at your best alongside your peers—can help you thrive by providing the support you need to work at your best. 

With effective accommodations, you can unlock opportunities for career growth—whether it’s earning a raise, becoming a mentor, or landing your dream role.

Originally published on July 7th, 2023, this article was updated and republished on February 4th, 2025.

Understanding ADHD in the Workplace

Not everyone with ADHD struggles at work, but for many, the symptoms present specific hurdles.

However, it’s common for ADHDers to find workplace environments challenging because of how symptoms interact with typical job demands. 

Common Challenges Faced by Employees with ADHD

It’s natural to feel frustrated when you’re struggling at work—and it’s not always clear which hurdle comes from ADHD or something else. 

Some work challenges may result from other factors. Examples include stress, high work demands, lack of experience, or a heavy workload. 

When challenges stem from ADHD, they often appear in specific ways:^{[1] [2]}

• Having trouble organizing, learning, and processing new information
• Struggling to maintain focus while completing tasks or attending meetings 
• Procrastinating and lacking the motivation to start on tasks 
• Difficulty sorting through priorities to focus on what matters most 
• Forgetting deadlines, important dates, appointments, and instructions
• Poor time management, which often leads to delays, missed deadlines, or being late 
• Difficulty filtering out distractions like surrounding noise or movement
• Feeling overwhelmed by juggling multiple tasks at once
• Experiencing mental restlessness, racing thoughts, and overthinking
• Having physical restlessness, fidgeting, or struggling to sit still for long
• Struggling with emotional control, which can cause irritability or impatience
• Impulsiveness, like agreeing to take on too much at once
• Difficulty managing physical energy, like excessive talkinglessness
• Feeling exhausted from masking ADHD symptoms like hyperactivity or impulsivity 

ADHD impacts people differently, but if you recognize these struggles in your work life, ADHD may be a significant factor. 

The Benefits of ADHD Accommodations for Employees and Employers

ADHD accommodations help employees overcome workplace challenges and benefit employers and organizations. 

These accommodations are simple changes that help people with ADHD thrive. They could include anything from creating quieter spaces to offering specific tools or apps.

Here’s what accommodations can mean for employees: 

• Addressing ADHD challenges by improving focus, time management, and organization
• Boosting mood, energy, and motivation
• Enabling employees to showcase their true capabilities and skills
• Fostering a culture of respect and inclusivity in the workplace

Employers can also benefit from providing ADHD workplace accommodations. These steps lead to happier employees, higher productivity, and stronger team retention. 

When employees feel supported, the ripple effect benefits the entire workplace. Team morale, collaboration, and overall efficiency all grow.

Legal Protections and Your Rights Under the ADA

If you have ADHD, it’s best to understand your rights under the Americans with Disabilities Act (ADA). The ADA is crucial in ensuring employees with medical conditions or disabilities receive the accommodations they need to thrive at work. 

Let’s explore how the ADA protects employees with ADHD, what employers are required to do, and where its limitations may come into play. 

How ADHD Qualifies as a Disability Under the ADA

The ADA does not give a definitive list of the conditions considered a disability. However, the ADA defines a disability as a physical or mental impairment that substantially limits one or more major life activities, such as learning and working.^[3]

Under this definition, ADHD qualifies as a disability, meaning you have the right to seek reasonable accommodations at work. 

Employer Obligations Under the ADA

Employers should provide reasonable accommodations for employees with ADHD in the following ways:

• Ensuring equal opportunities between ADHDers and non-ADHDers during the job application process
• Enabling the ADHDer to perform the core tasks of the job through reasonable accommodations
• Providing the employed ADHDer with the benefits and privileges of employment 

Employers are expected to discuss with their employees how to provide accommodations that address their unique needs.^[4]

ADA Limitations and What It Doesn’t Cover

While the ADA provides valuable protections, it does have limitations. Under the ADA, only employers with 15 or more employees must provide these accommodations. Smaller employers with fewer than 15 employees may not legally need to comply, although some state or local laws require them to assist.^[5]

It’s also important to note that not every case of ADHD is covered. Your ADHD must significantly impact one or more of your major life activities to be considered a disability under the ADA. Mild cases of ADHD that are not substantially disruptive to your work may not qualify for such accommodations.

In addition, companies are only required to accommodate requests that don’t create excessive financial or logistical difficulty (“undue hardship”). 

Understanding these limitations beforehand can help you set realistic expectations when seeking support in your workplace.

Effective ADHD Accommodations at Work Examples

Many work accommodations can be simple but life-changing for ADHDers. 

You can discuss and collaborate with your employers to find tailored adjustments that suit your needs. These accommodations can transform your work environment into one that supports your focus and productivity. 

Flexible Scheduling Options

A flexible schedule allows employees to align their working time with when they’re most focused. 

Some flexibility also allows them to take short breaks throughout the day to recharge. Short, planned breaks for activities like stretching or walking can also combat burnout and boost energy. 

Creating a Distraction-Free Workspace

Reducing distractions can make a world of difference for those with ADHD. 

Some ways to minimize workplace distractions include:

• Providing noise-canceling headphones
• Setting up office partitions
• Assigning private spaces or offices to employees with ADHD
• Placing the employee’s work desk away from high-traffic areas

Employers can also designate quiet spaces in the office for focused work. These adjustments help ADHDers and often improve focus for everyone on the team. 

Assistive Technology and Tools

Employers can give their employees access to time management and organizational apps. These tools can help them keep track of important dates and assignments, prioritize accordingly, and build a daily schedule. 

Some of them can also help increase productivity. Examples include apps that have Pomodoro timers or co-working apps that facilitate body doubling. 

Written Instructions and Task Breakdowns

Written or visual directions can be essential for ADHDers dealing with complex or overwhelming tasks. 

Employers, supervisors, or mentors can provide clear, written instructions for these tasks. Breaking tasks into manageable steps with clear guidelines can also reduce stress. 

Another option is to explain tasks through screen recordings so the recorded video can be replayed at any time.

These approaches reduce the risk of becoming overwhelmed and increase clarity, which makes it easier to start and maintain focus on tasks.

Accommodations for Meetings

Meetings are often a challenge for ADHDers, where focus can waver fast.

Giving employees the agenda ahead of time and assigning note-takers helps them stay organized.

Additionally, managers and supervisors can allocate several short breaks to break up long meetings. Simple allowances, like fidgeting or brief moments of movement (as long as they’re non-disruptive), can also maintain focus. 

How to Request ADHD Workplace Accommodations

Asking for workplace accommodations can feel intimidating at first. However, it’s your right as an employee, and proper accommodations will benefit you and your employer. 

Here are a few steps to help guide you through the process of requesting accomodations. 

Identifying Your Needs and Challenges

Start by reflecting on the specific challenges you face at work. Are distractions pulling your focus? Are deadlines often missed? List these hurdles, then consider whether ADHD could be causing or worsening them.

You can also write down potential solutions for each challenge to discuss with your employer. For example, “missing deadlines” could turn into a request for reminders or calendar tools. 

Preparing Documentation for Your Request

If you wish to seek accommodations at work, you’ll have to reveal your condition to your employer. 

Proper documentation of your medical condition, such as a letter from your healthcare provider, can help strengthen and clarify your request. These documents can also help your employees understand your ADHD better, how it affects your work, and the specific accommodations you may need. 

Talking to HR or Your Supervisor

Once ready, you can request a meeting or conversation with your supervisor to discuss these accommodations. 

Be open about the barriers you’re facing, how ADHD contributes to them, and how specific accommodations could help. Bringing your solutions from the previous step shows initiative and makes it easier for your supervisor to understand your needs.

Employer Responsibilities and Creating an ADHD-Friendly Workplace

Employers foster a culture of inclusivity by offering workplace accommodations. These changes benefit ADHDers and can elevate overall morale and productivity. 

Let’s explore what employers can do to make the workplace more ADHD-friendly. 

Educating Supervisors and Staff About ADHD

If you’re an employer, you can provide training to the managers and supervisors in your company on working with peers who have ADHD. 

Education helps dismantle stigmas, foster compassion, and ensures that ADHDers receive constructive support instead of judgment. 

Proactively Offering Accommodations

An ADHD-friendly workplace begins with employers taking proactive steps to support employees. Leaders can create systems that benefit everyone instead of waiting for employees to ask. 

For example, offering open discussions with employees about their needs can identify ADHDers’ challenges and spark creative, tailored solutions. This is important because ADHD affects everyone differently.

Fostering Open Communication

Employers should communicate openly with their employees who have disabilities or medical conditions. 

Regular check-ins and feedback sessions create safe spaces for employees to share updates on how accommodations are working. If adjustments are needed, these conversations ensure timely changes.

FAQs

What Are Reasonable Accommodations for ADHD?

Reasonable accommodations for ADHD include a flexible work schedule and a private working area. Other examples include organizational and productivity tools or special equipment like noise-canceling headphones. These tailored adjustments empower employees to focus, stay organized, and manage their time effectively. 

How Do Employees Request ADHD Accommodations?

Employees should reflect on their ADHD-related challenges and devise possible solutions. It’s also best for them to have a letter from their doctor explaining their condition and how it impacts their work. They can then request a meeting with their manager or employer to discuss possible work accommodations.

Can Employers Deny an Accommodation Request?

Employers may be able to deny a request if it’s unreasonable and causes undue hardship. This means that the accommodation might cause significant disruption, difficulty, or expense to the company. 

Do ADA Protections Apply to All Employers?

The Americans with Disabilities Act (ADA) applies to private employers with 15 or more employees. It also covers state and local government employers. Private companies with less than 15 employees are not legally required to provide accommodations. However, they are highly encouraged to do so.^[5]

Work Accommodations Are a Right, Not a Privilege 

Accommodations for ADHD aren’t about “special treatment.” They’re essential tools that level the playing field and empower employees to thrive in their work and careers. 

When employers embrace accommodations, they create a ripple effect—supporting all employees, not just those with ADHD. 

And if you have ADHD, it’s always best to request work accommodations that support your personal needs. Thriving at work isn’t just something you want—it’s something you deserve.

Curious to learn more about how ADHD impacts different aspects of life? Check out ADDA+, a resource center that provides access to tips, webinars, tools, and courses on ADHD. These resources can help you better understand ADHD, enabling you to develop effective strategies for managing your symptoms at work!

References

[1] Adèle Hotte-Meunier, et al. “Strengths and Challenges to Embrace Attention-Deficit/Hyperactivity Disorder in Employment—a Systematic Review.” Neurodiversity, vol. 2, 1 Jan. 2024, https://doi.org/10.1177/27546330241287655. 

[2] Oscarsson, Martin, et al. “Stress and Work-Related Mental Illness among Working Adults with ADHD: A Qualitative Study.” BMC Psychiatry, vol. 22, no. 1, 30 Nov. 2022, https://doi.org/10.1186/s12888-022-04409-w. 

[3] ADA National Network. How Is Disability Defined in the Americans with Disabilities Act? | ADA National Network. Adata.org. https://adata.org/factsheet/ada-definitions

‌[4] U.S. Department of Labor. Accommodations | U.S. Department of Labor. U.S. Department of Labor. https://www.dol.gov/agencies/odep/program-areas/employers/accommodations

[5] ADA National Network. Reasonable Accommodations in the Workplace | ADA National Network. Adata.org. https://adata.org/factsheet/reasonable-accommodations-workplace

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The good news? While ADHD doesn’t fade, it also doesn’t necessarily worsen with age. With the right strategies and support, adults can learn to manage their ADHD symptoms and thrive.

So, how does ADHD change as you age? This article explores what to expect, the challenges you may face, and how to take control of your ADHD so you can thrive personally and professionally. 

How Does ADHD Affect Adults?

ADHD in adults can look different from one individual to another. 

Some adults may struggle more with symptoms of inattention. For instance, they may have trouble focusing, staying organized, or planning activities. They may also find it harder to remember essential details or where they placed their belongings. 

In contrast, some may experience more challenges related to hyperactivity or impulsivity. They may often feel restless, talk excessively, and have difficulty waiting their turn. 

Due to these symptoms, ADHD can be disruptive and affect various areas of life, such as work and relationships.^[3]

Challenges of Adulting with ADHD

Adulthood comes with many responsibilities, which can be overwhelming for adult ADHDers. 

ADHD is often linked to poor focus, memory, planning, and motivation, which can interfere with a person’s ability to finish such tasks. Tasks like paying bills on time, keeping track of project deadlines, and completing chores can be much harder with ADHD symptoms.

Although these symptoms may seem daunting, you can manage them with the right tools and strategies.

Unique Stressors in Adulthood

The challenges and responsibilities of adulthood can make symptoms of ADHD more evident if they’re not managed well. 

Career and academic expectations can make ADHD traits more obvious. For instance, an ADHDer may need to work twice as hard as their peers to finish a project at work or achieve a good grade at school. 

Financial stressors can also accentuate some symptoms. Symptoms like impulsivity and poor focus can make budgeting, saving, and paying bills on time difficult. In fact, ADHDers tend to report more problems with impulse buying, exceeding credit card limits, and having a low savings rate.^[4]

Family and relationship commitments in adulthood can make ADHD symptoms more noticeable. Managing chores, caring for kids, and balancing other responsibilities can be challenging. With ADHD in the mix, these tasks may feel even more difficult without support systems in place. 

Because of these different stressors, symptoms of ADHD may seem to be worse in adulthood. 

Does ADHD Get Worse with Age, or Just Feel Different?

ADHD is unlikely to get worse with age. However, the increasing responsibilities and challenges of adulthood may make it seem that way. 

For example, juggling work, family, and personal responsibilities may amplify existing difficulties with focus or organization. But, in reality, the greater external demands are simply exposing or highlighting symptoms of ADHD. 

While symptoms may evolve in how they present over time, they don’t necessarily indicate that your condition is getting worse. Instead, they highlight areas where treatment and strategies can provide valuable support. 

Many adults may hesitate to seek help, believing ADHD is exclusive to childhood and no longer relevant. Breaking this misconception is crucial for understanding that ADHD is a lifelong condition that benefits from ongoing management and intervention.

The good news is that seeking professional help can enable you to manage your ADHD symptoms better. With this, you can navigate adulthood with greater ease and confidence!

Signs That ADHD May Be Changing with Age

As you go through different stages of life, symptoms of ADHD can fluctuate. Some might become more evident or disruptive, while others may wane or get milder as you age. 

Let’s explore how ADHD symptoms may change as a person gets older. 

Symptoms That Usually Get Worse

As a person ages, it’s natural for their cognitive function to decline. Some areas that may be impacted by the combined effects of cognitive decline and ADHD symptoms include:

• Working Memory: The ability to temporarily store and recall details or instructions needed to complete a task. For instance, remembering a password or following a recipe is harder. It can be affected by both ADHD and aging. It can be affected by both ADHD and aging. 
• Brain fog: A cloudy mental state where a person cannot focus or think clearly. 
• Brain processing speed: The ability to quickly collect, analyze, and respond to information may decline with age. Poor focus from ADHD may further affect this ability. 

Again, these declines don’t mean that your ADHD symptoms can get worse with age. Instead, the brain naturally won’t be as quick or sharp with advancing age, which, in turn, can affect ADHD symptoms. 

Symptoms That Usually Improve

Certain ADHD symptoms may improve during the transition from childhood to adulthood. These are mainly symptoms of impulsivity or hyperactivity, which tend to be milder for adults.^[5]

They can also be experienced differently. For instance, children with ADHD may move around a lot or are unable to keep still. This often manifests as inner restlessness or fidgeting, which is less disruptive in adults. 

Symptoms That Usually Stay the Same

Researchers have also found that most symptoms of ADHD remain relatively stable from early adulthood to the later stages of life.^[5]

Examples include time blindness, disorganization, poor planning, and lack of focus. 

Factors That Can Make ADHD Seem Worse

Different factors have varying impacts on a person’s ADHD. 

One example is the increased stress experienced in adulthood. This may result from increased family duties, work demands, or financial responsibilities. Being stressed out can make it difficult to focus and make decisions effectively. 

Elevated stress can also affect your quality and duration of sleep at night. Without enough sleep, you may experience difficulty in focusing, planning, and remembering details. So, stressful seasons in life can accentuate ADHD symptoms. 

A change in your mental well-being can also affect your ADHD symptoms. ADHD tends to co-occur with other mental health issues, such as depression or anxiety.^[6]

A combination of ADHD and other mental health conditions can exacerbate symptoms. For instance, symptoms of depression include slowed thinking and difficulty concentrating. So, having both depression and ADHD may amplify the challenges of living with ADHD. 

The Science Behind ADHD and Aging

ADHD symptoms are unlikely to get worse due to aging. 

However, you can expect some changes in the brain that may overlap with or accentuate ADHD-related struggles. 

Exploring ADHD and Cognitive Changes with Age

As people age, it’s only natural for them to experience cognitive changes linked to growing older. 

For example, older adults may have memory challenges. They may forget important dates, misplace their belongings, or think slower. Difficulty focusing, multitasking, or retaining information are other possible issues. 

This can impact their skills and abilities, including memory, planning, organization, and focus. With ADHD, these challenges become even more pronounced. As a result, their daily activities and overall independence can be impacted. 

Neurotransmitters and ADHD Over Time

Aging is closely tied to changes in the pathways of a chemical messenger in the brain called dopamine. Dopamine plays a significant role in focus, mood, and memory. 

As people get older, there is a decline in the number of dopamine receptors and the ability of dopamine to bind to these receptors. As a result, older adults may experience a decrease in their cognitive function, thinking speed, and working memory.^[7]

ADHD is also linked to disruption in dopamine function in the brain. This is what contributes to the lack of focus and motivation in ADHD. When combined, the effects of aging and ADHD on dopamine can intensify various challenges. So, focus, motivation, memory, and emotional regulation may be affected. 

How to Manage ADHD Symptoms at Any Age

It’s never too late to get your ADHD symptoms diagnosed and treated.

No matter your age or which stage of life you’re in, ADHD can be effectively managed with various strategies, medications, and therapy. 

Here are effective strategies to manage ADHD symptoms across different life stages:

• Seek professional help. A medical professional can diagnose your symptoms and recommend medications to treat ADHD. The most commonly used medications are stimulant medications. These help to balance the level of neurotransmitters in your brain. 
• Go for ADHD therapy. This is an effective non-drug method to manage ADHD and is often used in combination with medications. Cognitive behavioral therapy is one example. CBT helps you identify unhelpful thinking patterns. You’ll learn to replace them with healthier coping strategies.
• Use productivity and organizational tools. Planners, apps, alarms, and routines are tools that can help you better plan and organize your daily activities. 
• Make healthy lifestyle changes. Incorporating exercise into your routine and practicing a balanced diet can keep your mind and body in tip-top condition. It’s also best to practice good sleep hygiene. Try to have a fixed bedtime, avoid screens before bed, keep your bedroom dark and cool, and limit caffeine intake in the evening. These habits can also improve your sleep, positively affecting your mood and focus. 
• Seek community support. Surrounding yourself with a community that understands your challenges can make the journey of navigating ADHD less lonely. It also opens up opportunities to exchange support, advice, and tips with people who have walked in your shoes. 

While medication can address chemical imbalances in the brain, therapy and lifestyle changes ensure a comprehensive approach to managing ADHD traits. By applying multiple strategies like therapy or ADHD coaching, you can tackle the condition internally and externally for greater long-term success.

Getting Treated for ADHD: The Ship Hasn’t Sailed Yet

ADHD symptoms typically don’t worsen with age, though they often persist well into adulthood. However, this doesn’t mean you’ll struggle with them forever. 

With the right support, strategies, and treatment plan, you can see significant improvements and lead a fulfilling life at any age.

If you want to learn more about how ADHD symptoms can evolve and affect your daily life, check out ADDA+. This hub is packed with resources crafted by experts and helpful courses, webinars, and tools to help you thrive with ADHD! You’ll also gain community access where you can connect with others to exchange advice and encouragement throughout your journey. 

References

[1] Jiménez-Muñoz, L., Olatz Lopez-Fernandez, Inmaculada Peñuelas-Calvo, Delgado-Gómez, D., Miguélez-Fernández, C., López-González, S., González-Garrido, C., Baca-García, E., Carballo, J. J., & Porras-Segovia, A. (2024). Persistence of ADHD into adulthood and associated factors: a prospective study. Psiquiatría Biológica, 32(2), 100529–100529. https://doi.org/10.1016/j.psiq.2024.100529

[2] Goodman, D. W., Cortese, S., & Faraone, S. V. (2024). Why is ADHD so difficult to diagnose in older adults? Expert Review of Neurotherapeutics, 1–4. https://doi.org/10.1080/14737175.2024.2385932

[3] Rivas-Vazquez, R. A., Diaz, S. G., Visser, M. M., & Rivas-Vazquez, A. A. (2023). Adult ADHD: Underdiagnosis of a Treatable Condition. Journal of Health Service Psychology, 49(1), 11–19. https://doi.org/10.1007/s42843-023-00077-w

[4] ‌Koerts, J., Bangma, D. F., Fuermaier, A. B. M., Mette, C., Tucha, L., & Tucha, O. (2021). Financial judgment determination in adults with ADHD. Journal of neural transmission (Vienna, Austria: 1996), 128(7), 969–979. https://doi.org/10.1007/s00702-021-02323-1

[5] Henning, C. T., Summerfeldt, L. J., & Parker, J. D. A. (2024). Longitudinal Associations Between Symptoms of ADHD and Life Success: From Emerging Adulthood to Early Middle Adulthood. Journal of attention disorders, 28(7), 1139–1151. https://doi.org/10.1177/10870547241239148

[6] Riglin, L., Leppert, B., Dardani, C., Thapar, A. K., Rice, F., O’Donovan, M. C., Davey Smith, G., Stergiakouli, E., Tilling, K., & Thapar, A. (2021). ADHD and depression: investigating a causal explanation. Psychological medicine, 51(11), 1890–1897. https://doi.org/10.1017/S0033291720000665

[7] Lee, J., & Kim, H.-J. (2022). Normal Aging Induces Changes in the Brain and Neurodegeneration Progress: Review of the Structural, Biochemical, Metabolic, Cellular, and Molecular Changes. Frontiers in Aging Neuroscience, 14. https://doi.org/10.3389/fnagi.2022.931536

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For those with attention-deficit hyperactivity disorder (ADHD), this phenomenon is called hyperfocus. And it can happen pretty often.

ADHD hyperfocus is a state of intense and prolonged concentration that some ADHDers experience. The individual can become so engaged in a particular activity that they become unaware of their surroundings and the passing of time.^[1]

This abundance of focus can be both a blessing and a curse – depending on how you channel it.

It might help you stay focused on a task until you complete it. Or it could make it harder to manage the amount of time you spend on certain activities.

But by implementing self-regulatory strategies, you can use the ability to hyperfocus to your advantage!

Originally published on May 2nd, 2023, this article was updated and republished on January 10th, 2025.

What Is ADHD Hyperfocus?

ADHD hyperfocus happens when a person becomes so absorbed in an activity that they tune out to everything around them.^[2]

This usually occurs when the person is engaging in something they find fun, rewarding, and stimulating.^[2] It’s also linked to an immense sense of satisfaction and happiness.^[1]

Anyone can get into a state of hyperfocus. However, some research suggests that people with ADHD may experience it more frequently, especially those with more significant ADHD symptoms.^[3]

For example, reading, playing an instrument, creating art, or participating in sports are all activities that someone with ADHD hyperfocus could get absorbed in.

This is likely due to how the ADHD brain is wired.^[1] A deficiency in dopamine, a chemical messenger of the brain, changes how the ADHD brain perceives reward and manages attention.^[4]

As a result, managing your attention can be more difficult, making it easier to slip into hyperfocus.

Hyperfocus Symptoms

Different individuals will experience hyperfocus in various ways. Many people describe hyperfocus as being “in the zone.” Others would label it dissociation, where they feel completely tuned out from their surroundings.

Some signs and symptoms of hyperfocus include:^[1]

• An intense state of concentration
• Oblivious to the passing of time
• Feeling like time is passing much faster than normal
• Feeling disconnected from your environment
• Feeling disconnected from your physical body
• Being less attuned to your body’s physical needs, such as drinking or eating
• Losing track of things going on around you 
• Tunnel vision of the activity at hand
• Experiencing feelings of happiness, satisfaction, and euphoria 
• Experiencing an improvement in task performance
• Reduced self-consciousness
• Feeling in control over your actions and performance

In many cases, hyperfocus can be helpful, allowing ADHDers to stay focused on their activities and interests. However, in some cases, this hyperfocus can make it harder to manage your time and shift your focus to more important or urgent tasks. 

What Are the Causes of ADHD Hyperfocus?

Many people have experienced hyperfocus at some point in their lives. This is especially true when doing something you enjoy. 

However, those with ADHD are more likely to experience this phenomenon to a greater extent. 

ADHD can cause hyperfocus as this condition changes the way your brain is wired. There is a deficiency of dopamine in the ADHD brain. This chemical messenger plays a big role in motivation, learning, motor control, and reward.^[4]

A dysfunction in the transmission of dopamine in the brain changes the way people with ADHD experience reward and satisfaction. Because the ADHD brain craves immediate rewards, it’s more likely to focus on stimulating and rewarding activities. These provide immediate enjoyment and feedback, supplying a dopamine boost that keeps the brain engaged for longer.

Apart from ADHD, some other causes of hyperfocus may include autism and schizophrenia.^[1]

When Does Hyperfocus Become a Fixation?

Sometimes, this intense state of focus may be associated with distractions. Like spending too much time painting, reading, or playing video games to the point you can’t get work done.

There are many different definitions of hyperfocus. But this situation can be described explicitly as an unhealthy ADHD hyperfixation. Focusing too intensely on one activity leads to setbacks in your career, relationships, and daily life.

In contrast, hyperfocus is associated with being productive and feeling accomplished. So, it’s sometimes labeled as an ADHD superpower!

The Benefits of Hyperfocus

The creativity, tenacity, and energy of a person with ADHD can be exceptional. And this can all be to your advantage.

Here are some possible benefits of ADHD hyperfocus:

• Increased productivity: When engaged, the ADHD brain ignores surrounding distractions and maintains a prolonged and intense focus on a task. This lets you stay locked in on an assignment or project, boosting your productivity and helping you meet deadlines.
• Greater resourcefulness: Being hyperfocused encourages you to persevere in solving problems. This persistence, in combination with the creativity of the ADHD mind, can help you come up with innovative and out-of-the-box solutions.
• Higher motivation and engagement: ADHD is often linked to a lack of motivation. But this usually applies to routine, repetitive, complex, or boring activities.^[5] When stimulated, the ADHD brain becomes highly motivated to work on the activity until it’s finished.
• Enhanced learning and memory retention: Hyperfocus can be a powerful tool in learning, whether picking up a new skill, language, sports activity, or musical instrument.

The Challenges of ADHD Hyperfocus

It can be difficult for someone with ADHD to snap out of hyperfocus mode and pay attention to other responsibilities and other things they care about.

This can lead to various challenges, such as the following:

• Being too focused on the aspects of the job you enjoy and neglecting the rest
• Getting into relationship conflicts with a partner, friends, or family members
• Difficulty prioritizing boring tasks over interesting but lower-priority ones
• Neglecting chores, bill payments, and other responsibilities at home
• Having less time for relaxation and self-care activities
• Having less time to spend with family and friends
• Or the opposite, love bombing your partner in a way they can’t keep up
• Impulsively taking on too much work
• Missing deadlines and meetings

It can be challenging to control hyperfocus, especially when invested in your work.

But with the right strategies and lifestyle modifications, you can shape your ADHD hyperfocus into a powerful tool for productivity and success!

Managing Hyperfocus: Strategies and Techniques

Here are some simple yet effective changes you can make to manage your hyperfocus and redirect your attention.

Set Clear Goals and Priorities

Create a list of tasks at the start of each day. Break down big projects into smaller, more manageable goals.

Next, color-code all your tasks based on priority and urgency using colors. Only place the highest-priority and time-sensitive tasks in your schedule, and put the remaining ones in a different list for another day.

This can prevent you from working too much on lower-priority tasks and getting carried away.

Manage Your Time With Reminders

To avoid having one activity take up too much of your time, here’s what you can do:

• Set alarms to go off when you need to wrap up the activity and move on to something else. These alarms can use sound and vibration (like a vibrating watch) to snap you out of your hyperfocused state.
• Understand which activities keep you hooked for a long time—plan to do them only when you have enough time to spare, such as on the weekends.
• Enlist the help of a family member or friend to help jolt you out of an activity you’ve spent too much time on.
• Build 5 to 10-minute breaks into long projects and time-consuming activities.
• Set pop-up reminders, notifications, and time limits on your devices.

Seek Advice and Professional Guidance

If your ability to hyperfocus affects your work performance, relationships, or how you manage your home, it’s best to seek help. A trained professional, like an ADHD coach, can help you set up personalized self-regulatory strategies based on your lifestyle and hyperfocus triggers.

You can also seek support and advice from people who have walked the same path as you by joining ADHD communities like the ADDA adult support groups.

• To improve your productivity, try the ADDA Productivity PowerHour+ support group, where we focus on Pomodoro-style techniques to improve productivity and performance.
• The ADHD Accountability Group can help you stay on track with your tasks, maintain focus, and be consistent.

ADHD Hyperfocus Can Be a Valuable Productivity Tool

ADHD hyperfocus is an incredible tool that can enhance creativity, productivity, and learning.

You can harness this superpower by using it for dull and repetitive tasks. Turn uninteresting household chores into a mini-game or occasionally switch up your work environment. By grabbing your brain’s attention, you can take advantage of its ability to hyperfocus.

Getting help and resources from ADHD experts and communities is another fantastic way to learn more about ADHD-related behaviors, such as hyperfocus. ADDA+ is an online resource hub that provides an extensive range of information, courses, webinars, and tools that can equip you to turn your ADHD into a superpower. 

References

[1] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological research, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[2] Hupfeld, K. E., Osborne, J. B., Tran, Q. T., Hyatt, H. W., Abagis, T. R., & Shah, P. (2024). Validation of the dispositional adult hyperfocus questionnaire (AHQ-D). Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-70028-y

[3] Dwyer, P., Williams, Z. J., Lawson, W. B., & Rivera, S. M. (2024). A trans-diagnostic investigation of attention, hyper-focus, and monotropism in autism, attention dysregulation hyperactivity development, and the general population. Neurodiversity, 2. https://doi.org/10.1177/27546330241237883

[4] MacDonald, H. J., Kleppe, R., Szigetvari, P. D., & Haavik, J. (2024). The dopamine hypothesis for ADHD: An evaluation of evidence accumulated from human studies and animal models. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1492126

[5] Morsink, S., Van der Oord, S., Antrop, I., Danckaerts, M., & Scheres, A. (2022). Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory. Journal of attention disorders, 26(8), 1139–1158. https://doi.org/10.1177/10870547211050948

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This goes to show that many adults live with undiagnosed ADHD, are often unaware of how much it impacts their lives. 

ADHD can make it difficult for individuals to complete tasks, meet deadlines, and control impulses. Without proper support or treatment, this condition can be an invisible weight that holds them back from reaching their goals.

If you have undiagnosed ADHD, it’s easy to blame yourself or think you’re just not trying hard enough. But the fact is that ADHD is a real medical disorder affecting the brain. The difficulties you face don’t reflect your character or abilities — they’re simply the result of untreated symptoms of ADHD. 

The good news is that a proper diagnosis can be transformative. It opens the door to support and treatment, empowering you to overcome your challenges and reach new milestones in your life. 

What Is Undiagnosed ADHD?

Undiagnosed ADHD refers to attention-deficit/hyperactivity disorder (ADHD) that a medical professional has not formally diagnosed. ADHD is a condition affecting the brain marked by symptoms of inattention, hyperactivity, or impulsivity.

ADHD in adults often goes unnoticed because its symptoms can be subtle or mistaken for personality traits. Behaviors like excessive talking might be labeled as being a “chatterbox,” or procrastination could be seen as laziness.

How Does ADHD Go Undiagnosed in Adults?

There are different reasons why ADHD is more likely to go undiagnosed in adults.

ADHD often looks different in adults than in children, which makes it harder to detect. Many people associate ADHD with hyperactivity, but this symptom often changes as the individual gets older.

Symptoms of hyperactivity tend to wane, subside, or become more subtle with age.^[2] In children, outbursts of energy are common. In contrast, adults may experience constant restlessness or the need to always be on the go.^[3]

Without this understanding, adults may dismiss the possibility of having ADHD due to the absence of obvious hyperactive behaviors.

Additionally, many adults have built coping mechanisms over the years of having the same struggles. Some of these strategies may help them mask their ADHD symptoms. For example, an ADHDer might work twice as hard as their peers to get to where they’re at. This high-functioning ADHD can make it harder to recognize and spot symptoms of ADHD.

ADHD also commonly co-occurs with other mental health disorders. Research suggests that up to 80% of adult ADHDers may have another disorder alongside their ADHD, including anxiety, tics, and depression.^[4]

This can make diagnosis even more tricky, as they may be diagnosed for one condition while the other is overlooked. 

Types of ADHD and How They Manifest in Adults

ADHD can affect adults in different ways. 

Based on a person’s symptoms, they may be diagnosed with any of the three main types of ADHD. These include:^[5]

• Predominantly inattentive: If you have ADHD-PI, you’ll find it difficult to focus, remember details, follow instructions, and keep up in conversations. You might be forgetful, misplace important items, and have trouble with organization and planning. While hyperactivity or impulsivity can still occur, the main challenge is inattention. 
• Predominantly hyperactive/impulsive: Children may be unable to keep still, constantly run around, or squirm about. In adults, this may look more like fidgeting, being unable to wait their turn, interrupting others, always being on the go, or feeling restless. Inattention may also be present. However, hyperactivity and impulsivity are much more prominent in this subtype.
• Combined type: Adults with this type of ADHD experience significant symptoms of both inattention and hyperactivity or impulsivity. 

For a diagnosis, you’d have to experience symptoms of ADHD for 6 months or more. Your symptoms will also be present in two or more areas of your life, such as at work, school, home, or in your relationships. 

Signs of Undiagnosed ADHD in Adults

Symptoms of undiagnosed ADHD can significantly affect different areas of your life. They might impact your productivity or performance at work or make it difficult to communicate well in relationships. 

Recognizing the signs in yourself or a loved one is an essential first step toward change. By identifying these symptoms, you can start to address them and minimize the impact of ADHD. 

Emotional and Behavioral Indicators of ADHD

ADHD can change the way you process, regulate, and express your emotions.^[6] It can also cause impulsivity or hyperactivity.

Some emotion-related indicators of ADHD include:^[7]

• Having mood swings
• Being emotionally sensitive
• Getting irritated or frustrated over small things
• Easily over-excitable
• Quick to anger or argumentative
• Having emotional responses that feel disproportionate to the situation

Hyperactivity and impulsivity can lead to behaviors and symptoms such as:^[5]

• Making hasty or impulsive decisions
• Engaging in risky behaviors, like speeding
• Interrupting others or finishing their sentences
• Being unable to wait your turn in conversations
• Intruding or taking over what others are doing 
• Fidgeting and being unable to sit still
• Leaving your seat during inappropriate times
• Always on the go 

Cognitive and Organizational Struggles

Because ADHD alters the way your brain processes information, you may experience the following symptoms:^[5]

• Struggling to remember details and follow through on instructions
• Being forgetful in daily life, such as forgetting appointments, errands, or tasks
• Experiencing mental overload or ADHD paralysis
• Poor organizational skills
• Difficulty with planning
• Misplacing important items
• Running late or failing to meet deadlines due to time blindness
• Experiencing ADHD brain fog or mental exhaustion 
• Challenges with problem-solving or adapting to different situations

Focus and Motivation Challenges

ADHD is linked to structural and chemical differences in the brain. Undiagnosed ADHD can contribute to challenges with focus and motivation. 

Some of these struggles include:^[5]

• Trouble maintaining focus, especially with routine or boring tasks
• Getting easily distracted
• Difficulty focusing in conversations
• Avoiding or being reluctant to engage in tasks that require sustained focus
• Lacking the motivation to start or complete tasks
• Procrastinating despite looming deadlines

Every individual experiences a few of the above symptoms from time to time. But for an actual ADHD diagnosis, you’d have to notice multiple symptoms that are persistent and appear in different areas of your life. 

What Does Undiagnosed ADHD Look Like in Adults?

Undiagnosed ADHD can be quite disruptive in your day-to-day. 

It can prevent you from performing at your best at work or school, making you wonder why you work so much harder than your peers to catch up. Additionally, balancing chores, running errands, or managing responsibilities might feel overwhelming. 

ADHD can also contribute to conflicts and misunderstandings in relationships. It can be challenging to communicate well, process emotions, and express them in a regulated manner. You may also find socializing, reading, and interpreting body language difficult. This can make it challenging to build and sustain healthy relationships.

It’s easy to feel at fault for these challenges you’re experiencing. But ADHD is not a reflection of your character—it’s a medical disorder. Understanding this is the first step toward building self-compassion and overcoming the shame or fear of seeking help.

Why Diagnosing ADHD Matters

Getting ADHD diagnosed is a crucial step that allows you to get treatment and support for the condition. 

For many adult ADHDers, ADHD treatment is effective in helping improve their symptoms and enhancing their quality of life. 

The Benefits of Identifying and Treating Adult ADHD

Many adults find that treatment is effective in reducing symptoms. 

ADHD medications are sometimes used in the treatment plan for adult ADHD. The first line of treatment is stimulant medications. These help to balance and regulate the levels of chemical messengers in your brain. 

Research shows the following benefits are associated with using ADHD medication:^[8][9]

• Improved symptoms of inattention
• Reduced hyperactivity and impulsivity
• Reduced risk of depression and suicide
• Lower risk of reckless behavior and injuries
• Less risk of substance use disorder
• Better employment rates

Apart from medications, there are also ADHD therapy options, which can help improve the efficacy of your treatment. 

One of the most popular forms of therapy is called cognitive behavioral therapy. During these sessions, you’ll explore unhelpful thinking patterns with your therapist. You’ll also work together to find ways to create more positive and healthy mindsets. 

Researchers have found that CBT can improve ADHD symptoms, minimize unhealthy self-beliefs, and lower depressive symptoms.^[10]

A combination of therapy and treatment can further improve the outcome of ADHD treatment. 

How a Proper Diagnosis Can Change Lives

Many adults with ADHD have found that a proper diagnosis is life-changing. Getting diagnosed with ADHD can be daunting, but it can also provide relief and answers to the constant struggles you may be facing. 

Understanding ADHD can shift how you see yourself and your challenges. This helps you replace feelings of failure or frustration with self-awareness and increased confidence.

With support and treatment, you put yourself in the best position to achieve your personal goals. You’ll be better equipped to tackle challenges at home, work, or in your relationships, which can improve your quality of life. You’ll likely also experience better mental health and have a lower risk of developing anxiety or depression. 

It’s Never Too Late to Get Diagnosed for ADHD

An ADHD diagnosis can make a huge difference, no matter your age. Adults may experience even greater benefits from a proper diagnosis and treatment. 

To get your symptoms assessed, you can either contact your doctor for a referral or go directly to a specialist who has experience working with adult ADHDers. If a diagnosis is made, your healthcare professional can recommend management options like medication, therapy, or even ADHD coaching. 

Want to learn more about the signs and symptoms of ADHD? ADDA+ is a resource center that offers materials, webinars, and courses designed by experts to help adult ADHDers better understand the condition. Through ADDA+, you can also connect with other adult ADHDers to share your experiences and exchange advice. 

References

[1] Staley BS, Robinson LR, Claussen AH, et al. Attention-Deficit/Hyperactivity Disorder Diagnosis, Treatment, and Telehealth Use in Adults — National Center for Health Statistics Rapid Surveys System, United States, October–November 2023. MMWR Morb Mortal Wkly Rep 2024;73:890–895. DOI: http://dx.doi.org/10.15585/mmwr.mm7340a1

[2] Rivas-Vazquez, R. A., Diaz, S. G., Visser, M. M., & Rivas-Vazquez, A. A. (2023). Adult ADHD: Underdiagnosis of a Treatable Condition. Journal of Health Service Psychology, 49(1), 11–19. https://doi.org/10.1007/s42843-023-00077-w

[3] Ginapp, C. M., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2022). The lived experiences of adults with attention-deficit/hyperactivity disorder: A rapid review of qualitative evidence. Frontiers in Psychiatry, 13, 949321. https://doi.org/10.3389/fpsyt.2022.949321

[4] Seo, J.-C., Jon, D.-I., Shim, S.-H., Sung, H.-M., Woo, Y. S., Hong, J., Park, S., Seo, J. S., & Bahk, W.-M. (2022). Prevalence and Comorbidities of Attention Deficit Hyperactivity Disorder Among Adults and Children/Adolescents in Korea. Clinical Psychopharmacology and Neuroscience, 20(1), 126–134. https://doi.org/10.9758/cpn.2022.20.1.126

[5] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[6] Siham Albesisi, & Overton, P. G. (2023). Relationship Between ADHD-Like Traits and Emotion Dysregulation in the Adult General Population. Advances in Neurodevelopmental Disorders. https://doi.org/10.1007/s41252-023-00381-y

[7] Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. The American journal of psychiatry, 171(3), 276–293. https://doi.org/10.1176/appi.ajp.2013.13070966

[8] Cortese S. (2023). Evidence-based prescribing of medications for ADHD: where are we in 2023?. Expert opinion on pharmacotherapy, 24(4), 425–434. https://doi.org/10.1080/14656566.2023.2169604

[9] Taipale, H., Bergström, J., Gèmes, K., Tanskanen, A., Ekselius, L., Mittendorfer-Rutz, E., & Helgesson, M. (2024). Attention-Deficit/Hyperactivity Disorder Medications and Work Disability and Mental Health Outcomes. JAMA network open, 7(3), e242859. https://doi.org/10.1001/jamanetworkopen.2024.2859

[10] Pan, M. R., Dong, M., Zhang, S. Y., Liu, L., Li, H. M., Wang, Y. F., & Qian, Q. J. (2024). One-year follow-up of the effectiveness and mediators of cognitive behavioural therapy among adults with attention-deficit/hyperactivity disorder: secondary outcomes of a randomised controlled trial. BMC psychiatry, 24(1), 207. https://doi.org/10.1186/s12888-024-05673-8

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Being in a mental fog can feel very similar. You might have experienced brain fog if you’ve been in a hazy state where you can’t seem to think clearly or focus on each step of the task. 

Attention-deficit/hyperactivity disorder (ADHD) can contribute to this fuzziness in thinking. 

ADHD brain fog is a mental state where everything feels unclear or confusing. Because of this, focusing, remembering details, planning, or making decisions becomes almost impossible.

It’s essential to understand which ADHD symptoms are contributing to it. That way, you can take proactive steps to nip the problem in the bud and regain better mental clarity! 

What Is Brain Fog?

Brain fog is mental cloudiness or fuzziness that can also be described as a slowdown in brain function. 

Brain fog is not a medical term or official diagnosis. While you can’t get diagnosed with brain fog, it’s still a real issue that can significantly disrupt your daily activities and tasks. 

Brain fog can occur for various reasons, such as a lack of sleep, poor nutrition, stress, or the side effects of certain medications.^[1] It is also a common symptom people get after recovering from COVID-19.^[2]

ADHD is another possible cause of brain fog. Many ADHDers experience brain fog due to their ADHD symptoms, which can include poor focus, impulsivity, or forgetfulness.^[3]

ADHD Brain Fog Symptoms

ADHD brain fog can look different from person to person. However, there are some hallmark symptoms you can look out for. These include: 

• Mental fatigue or slowdown
• Mental cloudiness or confusion
• Daydreaming or mind wandering
• Poor focus and difficulty completing tasks
• Forgetting important tasks or details
• Low motivation and productivity
• Feeling disconnected from your surroundings
• Difficulty processing or expressing your thoughts
• Getting overwhelmed 

Because of these symptoms, ADHD brain fog can be disruptive in different ways. For example, it can make completing your tasks at work or school or following through with house chores and errands challenging. 

ADHD brain fog isn’t just “in your head” — it’s a genuine challenge that many people with ADHD experience. Recognizing it as a real issue allows you to address it and seek support or professional help to reduce its symptoms. 

Does ADHD Cause Brain Fog?

ADHD symptoms can contribute to brain fog. Research shows that the ADHD brain functions differently from a non-ADHD one. One key difference lies in the disruption in the transmission of dopamine, a chemical messenger of the brain.^[4]

Apart from chemical changes, ADHD can also impact the structure and connectivity between different regions. 

Let’s explore this further.

Exploring the Link Between ADHD and Cognitive Function

ADHD is known to alter brain function in various ways. 

Research shows that the ADHD brain operates differently. Some areas are hyperactive (more active than normal), and others are hypoactive (less active than normal).^[5]

For instance, the brain’s default mode network (DMN) tends to be hyperactive in ADHD. The DMN refers to a group of areas of the brain that turn on when you’re daydreaming. Due to the overactivity of the DMN, it can be challenging to stay focused on the task at hand.^[5]

Additionally, ADHD is linked to structural differences in the brain, particularly in the prefrontal cortex. The way various brain regions communicate with one another also differs.^[6]

All these factors influence how information is processed. They can lead to challenges with memory, organization, focus, and decision-making. As a result, many ADHDers experience mental fogginess in their day-to-day. 

How ADHD Impacts Memory and Focus

Working memory is like a mental sticky note in your brain. You use it to hold shorter-term key pieces of information to complete a task. 

For someone with ADHD, this “mental notepad” might feel smaller. The information might also fade faster or get overwritten by distractions, making it harder to follow through on tasks.

Focus is another challenging area for ADHDers. While you might quickly associate ADHD with being easily distracted, it can also lead to periods of hyperfocus. This is where a person becomes so absorbed in a task that they lose track of time and become unaware of their surroundings. 

Both extremes—a lack of focus or an overdrive of focus—make it harder to manage time effectively and complete tasks that truly matter.

The Role of Neurotransmitters in ADHD Brain Fog

Dopamine deficiency is linked to ADHD.^[4] It’s responsible for how the brain processes motivation, pleasure, and reward. A dopamine deficiency can make it harder for ADHDers to stay motivated. They may also struggle to delay smaller, shorter-term rewards for greater but longer-term ones.^[4]

As a result, ADHDers may experience mental sluggishness or fatigue and have lower motivation. This is especially so when managing tasks that are less stimulating or don’t offer immediate rewards.

The Difference Between ADHD and Usual Brain Fog

ADHD brain fog and regular brain fog may seem similar, but they affect people in different ways. 

ADHD brain fog results from the chemical balance, structure, and connectivity of the ADHD brain. It’s a longer-term issue that doesn’t just come and go. 

In contrast, regular brain fog is typically temporary and can occur due to stress, lack of sleep, or other external factors. It usually resolves once you address the underlying cause. 

ADHD brain fog can be more challenging to manage because it’s linked to the way your brain functions. 

However, the right ADHD treatment plan, practical strategies, and creation of habits can help reduce or prevent it.

What Does Brain Fog Feel Like?

Brain fog feels like a haze. It can make it hard to articulate ideas or retrieve information that is “in there” but just out of reach. Therefore, everyday tasks, like keeping up in a conversation or following instructions, can become draining. 

Dealing with brain fog is tough—it’s frustrating and can take a toll on you emotionally, mentally, and even physically. 

Emotional and Mental Impacts of ADHD Brain Fog

In the long term, ADHD brain fog can affect your mental and emotional well-being. 

You may struggle with work tasks and daily activities that others seem to breeze through. This can lead to frustration and self-doubt and might even contribute to feelings of depression or anxiety. In fact, ADHD can increase a person’s risk of depression later on in life._[7]

The mental cloudiness and fatigue you feel could also make it difficult to find motivation to do things that need to get done. This can increase procrastination, guilt, and stress. 

Physical Symptoms That Accompany Brain Fog

Though brain fog primarily affects how your brain functions, it might also come with physical symptoms. 

Physical exhaustion, headaches, muscle tension, and low energy levels are possible symptoms of ADHD brain fog. These symptoms might come about due to the stress and frustration of managing daily challenges. Disrupted sleep can also contribute to these physical symptoms. Research has demonstrated a strong link between adult ADHD and sleep problems.^[8]

You can reduce these physical symptoms by improving your lifestyle habits through regular exercise and proper sleep hygiene. 

Preventing ADHD Brain Fog

ADHD brain fog is a chronic problem for many ADHDers. However, preventing or reducing its effects on your daily life isn’t impossible. 

The greatest positive changes stem from small but consistent steps you can take each day. By gradually modifying your lifestyle habits, you can create a healthy environment for your mind to thrive. 

Lifestyle Changes to Minimize ADHD Brain Fog

Certain lifestyle modifications can reduce brain fog naturally. 

One of the best examples is getting regular exercise. Even a single exercise session can reduce ADHD symptoms and enhance cognitive function.^[9]

You can also start practicing mindfulness as part of your everyday routine. Set aside a few minutes daily to sit quietly and practice staying focused on the present moment. 

Foods and Supplements to Support Brain Health

A healthy diet can help improve brain health and ensure you have enough energy to function and think at your best throughout the day. Certain foods, such as those rich in omega-3 fatty acids, can be especially beneficial for cognitive function. These include fatty fish such as salmon and nuts and seeds like chia seeds and walnuts. 

If you practice a complete and healthy diet, taking supplements is unnecessary. However, if you’re too busy to have a daily balanced meal, you can try supplements to support brain function. Remember to consult a healthcare professional before starting anything new. 

Sleep and Brain Fog in ADHD

Sleep deprivation can worsen brain fog. 

The following are some practical tips you can implement to get better sleep at night:

• Stick to a regular sleep schedule.
• Keep your bedroom dark and at a comfortable temperature for sleep. 
• Limit how much time you spend on your devices before bed. 
• Avoid caffeine, alcohol, or heavy meals close to bedtime.
• Have a routine to unwind before bed, such as listening to music, taking a warm bath, or doing simple breathing exercises. 

ADHD can contribute to long-term sleep problems. If your sleep problems don’t seem to go away even with healthy sleep hygiene practices, it’s always best to seek professional help. 

Tips for Coping with ADHD Brain Fog

Here are some practical ways to manage ADHD brain fog in your day-to-day. 

• Create a conducive environment: Declutter your workspace, find a quiet spot to work, or invest in noise-canceling headphones. 
• Build a routine: A routine can help reduce mental load, especially when you’re in a rush. Build a simple routine, such as in the morning or evening, when you need to be on time or get things done. 
• Use organizational tools: ADHD organizational tools like planners or smartphone apps can help you better manage your tasks and deadlines. 

Treatment

There’s no actual ADHD brain fog treatment. However, there are ways you can treat and manage your ADHD symptoms, which, in turn, can help reduce ADHD brain fog. 

Many adult ADHDers benefit from taking ADHD medications. The most commonly used medications are stimulants, which help to balance the level of chemical messengers in the brain. 

Apart from medications, there are ADHD therapies that can help manage the symptoms of brain fog. For example, cognitive behavioral therapy (CBT) helps ADHDers pinpoint unhelpful thinking patterns and beliefs and explore better ones to replace them with. 

Clearing the Mental Fog Takes Time and Patience

Struggling with ADHD brain fog doesn’t reflect laziness or irresponsibility. It’s linked to the unique characteristics of the brain. It’s a real issue requiring time, patience, and support.

Treatment for ADHD and practical strategies to improve focus, organization, and planning can help to minimize the impact of ADHD brain fog. 

If you want to learn more about managing ADHD-related issues, check out ADDA+. This online resource hub has expert-crafted materials and courses on overcoming different ADHD-related challenges. You can also join a community of adult ADHDers on a similar journey to share support, advice, and tips! 

References

[1] Kverno K. (2021). Brain Fog: A Bit of Clarity Regarding Etiology, Prognosis, and Treatment. Journal of psychosocial nursing and mental health services, 59(11), 9–13. https://doi.org/10.3928/02793695-20211013-01

[2] Van der Feltz-Cornelis, C., Turk, F., Sweetman, J., Khunti, K., Gabbay, M., Shepherd, J., Montgomery, H., Strain, W. D., Lip, G. Y. H., Wootton, D., Watkins, C. L., Cuthbertson, D. J., Williams, N., & Banerjee, A. (2024). Prevalence of mental health conditions and brain fog in people with long COVID: A systematic review and meta-analysis. General hospital psychiatry, 88, 10–22. https://doi.org/10.1016/j.genhosppsych.2024.02.009

[3] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[4] Véronneau-Veilleux, F., Robaey, P., Ursino, M., & Nekka, F. (2022). A mechanistic model of ADHD as resulting from dopamine phasic/tonic imbalance during reinforcement learning. Frontiers in computational neuroscience, 16, 849323. https://doi.org/10.3389/fncom.2022.849323

[5] Rubia K. (2018). Cognitive Neuroscience of Attention Deficit Hyperactivity Disorder (ADHD) and Its Clinical Translation. Frontiers in human neuroscience, 12, 100. https://doi.org/10.3389/fnhum.2018.00100

[6] Long, Y., Pan, N., Ji, S., Qin, K., Chen, Y., Zhang, X., He, M., Suo, X., Yu, Y., Wang, S., & Gong, Q. (2022). Distinct brain structural abnormalities in attention-deficit/hyperactivity disorder and substance use disorders: A comparative meta-analysis. Translational psychiatry, 12(1), 368. https://doi.org/10.1038/s41398-022-02130-6

[7] Riglin, L., Leppert, B., Dardani, C., Thapar, A. K., Rice, F., O’Donovan, M. C., Davey Smith, G., Stergiakouli, E., Tilling, K., & Thapar, A. (2021). ADHD and depression: investigating a causal explanation. Psychological medicine, 51(11), 1890–1897. https://doi.org/10.1017/S0033291720000665

[8] Surman, C. B. H., & Walsh, D. M. (2021). Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain sciences, 11(10), 1361. https://doi.org/10.3390/brainsci11101361

[9] Mehren, A., Reichert, M., Coghill, D., Müller, H. H. O., Braun, N., & Philipsen, A. (2020). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline personality disorder and emotion dysregulation, 7, 1. https://doi.org/10.1186/s40479-019-0115-2

The post Understanding ADHD Brain Fog: Causes, Symptoms, & Treatment  appeared first on ADDA - Attention Deficit Disorder Association.

Gender biases, as well as cultural expectations of girls and women, play a big part in the lower rate of diagnoses. For example, symptoms of inattentiveness are dismissed as daydreaming, or interrupting others can be labeled chattiness.

As a result, women struggling with undiagnosed ADHD often have their symptoms misattributed to other factors.

Three of the main symptoms women with ADHD struggle with are:

• Inattention
• Hyperactivity
• Impulsivity

Despite these challenges, it is entirely possible for women to thrive with ADHD. Getting the necessary treatment and support further tilts the odds in their favor. 

In this article, we’ll explore the signs, symptoms, and treatment for ADHD in women.

If you’d like to know more, read our statement on over- and under-diagnosis of ADHD.

Originally published on September 20th, 2022, this article was updated and republished on November 28th, 2024.

What Is it Like Being a Woman with ADHD?

Everyone walks a different journey with ADHD.

But at the same time, the challenges you face can look very similar to many other women living with the disorder.

For many women ADHDers, the pressure to meet different societal expectations is overwhelming.

Many of them have to juggle multiple areas of life, including family, parenting, relationships, work, and household chores. They might even be pressured to act, dress, or look a certain way.

With symptoms of ADHD, these expectations can be harder to live up to.

On top of that, women are generally better at masking their symptoms. As a result, it may be trickier for them to get a proper diagnosis and access the treatment they need.

Common Signs of ADHD in Adult Women

ADHD can significantly impact various areas of your life. Recognizing the signs of adult ADHD is a positive first step to getting the help and support women need.

Performance at Work and School

ADHD can make completing tasks more challenging.^[1]

You may notice the following:

• Forgetting appointments and always running late for meetings.
• Constantly behind on deadlines (or don’t remember them).
• Daydreaming.
• Don’t get along well with colleagues or classmates.
• Messy and disorganized workstation.
• Unable to work in a noisy or busy environment.

Impact on Relationships

Maintaining healthy relationships with your partner, children, family, and friends often feels like more than you can handle due to ADHD.^[2]

Here’s how ADHD may impact your relationships:

• Zoning out during conversations, causing the other party to feel ignored.
• Can’t remember important dates (like birthdays and anniversaries).
• Unintentionally blurting out statements that hurt the other party.
• Forgetting to do things you promised or agreed to do.
• Difficulty controlling your emotions and often losing your temper.

Seeking help and support often leads to more fulfilling marriages, happier relationships, and more meaningful connections.

Challenging Social Interactions

Despite your best efforts, ADHD can make it difficult for women with ADHD to make new friends or interact naturally with others.

Social challenges you may face:

• Going on a tangent when speaking.
• Trouble focusing on the conversation unless the topic really interests you.
• Lower self-esteem, making it harder to talk to new people.
• Dislike putting yourself “out there” to make new friends.
• Can’t seem to pick up social cues or read body language.

Emotional Difficulties

You may experience emotions more intensely with ADHD. Sometimes, you may even have trouble hitting the brakes on your feelings, leading to mood swings.

Over time, loneliness, negative experiences, and failures can leave you with poor self-esteem or self-confidence. On top of that, you’re more likely to experience anxiety, depression, and mood-related issues.

You’re also more prone to sleep problems, depression, and eating disorders, making self-care a top priority.^[3]

Neglecting Physical Health

Sometimes, ADHD can impact your physical health in the following ways:

• You may neglect exercise.
• Your diet lacks the right balance of nutrients.^[4]
• You forget to take your medications or can’t remember how to take them correctly.
• You miss health checkups and doctor appointments.

Derailed Goals and Daily Challenges

With ADHD, each day feels like a race to avoid disasters and minimize mistakes. This keeps you from making progress in achieving your goals.

Here’s how ADHD may get in the way of your daily activities:

Financial issues

• Impulse buying
• Missing bill payments
• High, outstanding credit card balances
• Struggling to set and stick to a budget

Difficulty with daily chores and tasks

• Unwashed dishes and laundry pile up
• Fridge or cabinets have spoiled food

Clutter in your home or workplace

• Dislike having people over due to mess
• Waste time looking for everyday items or tools
• Disorganized everyday items, i.e., makeup in the kitchen, dishes in the bathroom, or shoes on the counter

Difficulty making decisions

• Take longer than necessary to choose clothes, grocery items, meals, and household products
• Make decisions too late

ADHD can cause everyday tasks to feel overwhelming.

Making small and consistent changes is the key to managing your daily tasks with more confidence and ease.

ADHD Symptoms in Women

People with ADHD can be grouped into one of three main categories. ^[3]

Inattentive Type Symptoms:

• Forgetfulness
• Trouble concentrating
• Short attention span
• Daydreaming
• Being disorganized
• Flight of thoughts
• Internal restlessness
• Poor time management or planning

Inattentive ADHD in women is more common.

Hyperactive-Impulsive Type Symptoms:

• Impatience
• Hyper-talkativeness
• Having too much energy
• Excessive physical movement
• Speaking whatever comes to mind
• Acting without thinking
• Having little sense of danger

Combination-Type Symptoms:

• A mixture of both inattentive and hyperactive-impulsive symptoms

While there are many similarities, there are differences between ADHD symptoms in men and women.

Here’s a comparison of how ADHD generally impacts men and women. ^[1], ^[3]

ADHD symptoms in women often go undiagnosed for various reasons.

• Parents, teachers, and doctors can miss them—because young girls with ADHD don’t usually have loud, disruptive behaviors.^[3]
• Many women with ADHD are labeled “chatterboxes,” “clutter-headed,” or “just hormonal.”
• Symptoms are viewed as character traits or emotional issues rather than signs of ADHD.^[3]

Despite these challenges, you can learn how to get diagnosed with ADHD and advocate for yourself.

ADHD in Older Women

Symptoms of ADHD in older women typically involve the same group of symptoms you would expect in other ADHDers. Examples include poor focus, impulsivity, restlessness, and poor memory.^[5]

However, women undergo hormonal changes during the menopausal period. The changes in female hormones, namely progesterone and estrogen, may make symptoms of ADHD more severe in older women.^[5]

The lower estrogen levels affect the release of a chemical messenger in the brain called dopamine. Low dopamine is linked to ADHD symptoms. As a result, older women with ADHD may have even greater trouble with focus and concentration.^[5]

Some research also suggests that menopausal women who have ADHD are more likely to experience feelings of depression and poorer mood.^[5]

Despite this, every woman’s experience with ADHD looks different. Some women going through menopause may notice little changes to their symptoms. Meanwhile, others might notice that it contributes to much poorer concentration and motivation. 

High-Functioning ADHD Symptoms in Females

Some women have high-functioning ADHD, where their symptoms don’t significantly affect their daily activities and performance.

These women still experience some of the typical symptoms of this disorder, including poor focus, lack of attention to detail, restlessness, and poor organization.

As a result, they may miss deadlines, forget appointments, or interrupt others in conversations.

However, these symptoms may be harder to spot due to various reasons.

Firstly, women are generally better at building coping mechanisms to mask their ADHD. They change their behavior to compensate for their symptoms. Many women do this to appear “normal” and meet societal norms and standards.

ADHD masking may include healthy coping mechanisms, such as having a daily schedule or setting phone reminders for important events.

Others may be unsustainable and exhausting in the long run. For example, they may work longer hours or start getting ready for events much earlier than needed.

High-functioning ADHD also describes cases where the person has mild or severe symptoms that only affect specific areas of life and not others.

Because of these characteristics of high-functioning ADHD, it’s generally harder to identify and diagnose.

As you gain a deeper understanding of the different ways ADHD may appear, you can better recognize its symptoms.

How to Diagnose ADHD in Women

There’s no single test to diagnose ADHD in women. Instead, a combination of diagnosis methods is used.

The best way to get a proper diagnosis is to get assessed by a healthcare professional who has experience in adult ADHD. That’s because ADHD in children can look very different from that in adult women.

Your healthcare professional will assess your condition by asking a series of questions to understand your symptoms and challenges better. They may also ask you to fill out a questionnaire based on behavioral rating scales for adult ADHDers.^[6]

Additionally, your doctor might request to speak to someone who knew you well when you were a child, such as a parent or school teacher. Since ADHD is a childhood-onset condition, it’s important to find out whether or not it affected you when you were younger.

A proper diagnosis paves the way for you to receive the help you need to overcome your daily challenges and achieve your goals.

Treatment for ADHD in Women

ADHD is real — it’s not all just in your head. And like any other condition, it can be managed with the right treatment and support.

A mix of both medication and therapy is the most effective treatment for ADHD.

Cognitive behavior therapy (CBT), combined with mindfulness-based practices, is an effective therapeutic method.

If you’d like to try therapy, make sure to find a therapist familiar with ADHD so that being late, interruptions, or trouble following through on tasks don’t get in the way.

Additional ways you can deal with ADHD:

Stay Active

• Exercise can improve symptoms of ADHD, especially those related to attention, mood, and memory.^[7]
• You can use the habit-stacking technique to incorporate more movement and exercise into your daily life. An example is doing squats or jumping jacks while waiting for your laundry. 

Pick a physical activity you enjoy and set realistic goals for how long each session lasts.

Eat a Balanced Diet

• Planning mealtimes – regular grocery trips and preparing meals in advance can help you enjoy more nutritious meals.
• Routine – eat on a schedule to avoid snacking or compulsive eating.
• Avoid too much caffeine and sugary foods, which may lead to a crash later on.
• Meal-prepping is another useful hack for living healthier. Preparing healthy meals a few days to a week in advance helps save time and energy and encourages you to adopt a balanced diet. 

Join a Support Group

• A women’s support group allows you to meet and talk to other people who live with ADHD.
• You can ask your local hospitals or clinics for information on support groups in your area or surf the web to look for online ADHD support groups.

Find an ADHD Coach

• An ADHD coach guides you in building personalized strategies and structures that move you closer to your goals.
• You can get referrals from local medical facilities or look online for directories of ADHD coaches.

Try to find a coach who has worked with female clients.

Try Psychological Counseling

• Cognitive behavioral therapy (CBT) is a type of psychological treatment. It helps you change your thinking patterns and habits, giving you more control over your life.
• Marriage counseling and family therapy may also support women in fostering healthier relationships.

ADHD Medications

Medications help to regulate your brain activity and control symptoms. But these must be prescribed and taken under the supervision of a trained professional—preferably a psychiatrist.

Stimulant medications are usually the first choice of treatment for ADHD in adults.

If stimulants are not effective or suitable, your healthcare professional may prescribe non-stimulant medications.

Antidepressants may also be recommended if you’re experiencing mood-related conditions like anxiety or depression.

Currently, new research is geared toward understanding ADHD in women.

Women can look forward to advances in treatment that work better for them as individuals.

Adult Women with ADHD: You Don’t Have to Struggle Alone

If you think you may be showing signs of ADHD, it’s best to reach out to a trusted healthcare professional to examine and diagnose your condition.

Check out ADDA’s online resources, where you can connect with people who have ADHD, find women support groups and coaches, and learn more about ADHD.

ADDA’s Adult ADHD test is also a good starting point to screen yourself and detect if you may have ADHD.

Recognizing that you may have ADHD is an important step to getting a proper diagnosis and treatment.

It’s never too late to take that first step!

Navigating Adult ADHD with the Right Resources

Apart from reaching out to healthcare professionals and ADHD coaches, you can learn more about life with ADHD through online resources. 

ADDA+ is an online resource hub packed with courses, webinars, resources, and guides created by experts. Here, you’ll gain access to practical tips and advice on reducing the impact of ADHD on your day-to-day. 

It’s also a safe space to connect with other women on the same journey. ADDA+ is a community where you can support each other and exchange tried-and-true tips for living with ADHD. 

Frequently Asked Questions

What does undiagnosed ADHD look like in women?

Women with undiagnosed ADHD experience the typical symptoms of ADHD, like lack of concentration, poor memory, carelessness, impulsivity, and restlessness. However, because their ADHD is undiagnosed, these symptoms may affect their day-to-day in more significant ways. They may work twice as hard as their peers to achieve the same goals, struggle with self-esteem or confidence, or experience conflicts in their relationships and friendships. 

What are the symptoms of ADHD in women who are quiet?

Women with ADHD who also have a quiet personality might not show as many symptoms of hyperactivity or impulsivity. They may experience the more subtle internal symptoms of ADHD, like daydreaming, lack of focus, forgetfulness, and low motivation. 

What does high-functioning ADHD look like in women?

Women with high-functioning ADHD experience symptoms of ADHD but have developed coping mechanisms, like having daily routines or calendar reminders, to compensate for them. On the surface, they might seem very organized and successful. However, many people don’t see the extra time and effort put in behind the scenes to make up for poor focus, impulsivity, or forgetfulness. 

References

[1] Young, S., Adamo, N., Ásgeirsdóttir, B. B., Branney, P., Beckett, M., Colley, W., Cubbin, S., Deeley, Q., Farrag, E., Gudjonsson, G., Hill, P., Hollingdale, J., Kilic, O., Lloyd, T., Mason, P., Paliokosta, E., Perecherla, S., Sedgwick, J., Skirrow, C., Tierney, K., … Woodhouse, E. (2020). Females with ADHD: An expert consensus statement taking a lifespan approach providing guidance for the identification and treatment of attention-deficit/ hyperactivity disorder in girls and women. BMC Psychiatry, 20(1), 404. https://doi.org/10.1186/s12888-020-02707-9

[2] Ginapp, C. M., Greenberg, N. R., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2023). The experiences of adults with ADHD in interpersonal relationships and online communities: A qualitative study. SSM. Qualitative research in health, 3, 100223. https://doi.org/10.1016/j.ssmqr.2023.100223

[3] Attoe, D. E., & Climie, E. A. (2023). Miss. Diagnosis: A Systematic Review of ADHD in Adult Women. Journal of Attention Disorders, 27(7), 645–657. https://doi.org/10.1177/10870547231161533

[4] Li, L., Taylor, M. J., Bälter, K., Kuja-Halkola, R., Chen, Q., Hegvik, T. A., Tate, A. E., Chang, Z., Arias-Vásquez, A., Hartman, C. A., & Larsson, H. (2020). Attention-deficit/hyperactivity disorder symptoms and dietary habits in adulthood: A large population-based twin study in Sweden. American journal of medical genetics. Part B, Neuropsychiatric genetics: the official publication of the International Society of Psychiatric Genetics, 183(8), 475–485. https://doi.org/10.1002/ajmg.b.32825

[5] Antoniou, E., Rigas, N., Orovou, E., Papatrechas, A., & Sarella, A. (2021). ADHD Symptoms in Females of Childhood, Adolescent, Reproductive and Menopause Period. Materia socio-medica, 33(2), 114–118. https://doi.org/10.5455/msm.2021.33.114-118

[6] Prakash, J., Chatterjee, K., Guha, S., Srivastava, K., & Chauhan, V. S. (2021). Adult attention-deficit Hyperactivity disorder: From clinical reality toward conceptual clarity. Industrial Psychiatry Journal, 30(1), 23–28. https://doi.org/10.4103/ipj.ipj_7_21

[7] Xie, Y., Gao, X., Song, Y., Zhu, X., Chen, M., Yang, L., & Ren, Y. (2021). Effectiveness of Physical Activity Intervention on ADHD Symptoms: A Systematic Review and Meta-Analysis. Frontiers in psychiatry, 12, 706625. https://doi.org/10.3389/fpsyt.2021.706625

The post ADHD in Women: Signs, Symptoms, and Treatment appeared first on ADDA - Attention Deficit Disorder Association.

However, attention-deficit/hyperactivity disorder (ADHD) can also cause different roadblocks in a marriage. For instance, poor focus and planning skills can make it difficult for ADHDers to handle their responsibilities. 

If you’re married to someone with ADHD, you may be experiencing what’s known as ADHD spouse burnout. This is the sense of frustration that comes from constantly dealing with these ADHD-related issues. 

It’s very possible to have a happy marriage with ADHD. But for this to happen, it’s key to understand that every ADHDer has unique strengths and weaknesses. Working together, you and your partner can harness these strengths and find strategies that minimize the impact of ADHD. 

In doing this, you and your partner can best position yourselves to build a solid and healthy relationship. 

What Is Spouse Burnout With ADHD?

ADHD spouse burnout refers to feelings of frustration and exhaustion that the spouse of a person with ADHD may experience. 

ADHD spouse burnout happens because of the issues caused by ADHD symptoms. These symptoms may include the following:^[1]

• Having poor focus 
• Having trouble organizing and planning
• Getting easily distracted during conversations
• Being forgetful in daily activities 
• Losing and misplacing important items
• Interrupting others during conversations

ADHD symptoms can cause the non-ADHD spouse to take on more work and extra responsibilities in the relationship. This may lead to resentment, fatigue, or burnout. 

Symptoms of ADHD Spouse Burnout

While everyone gets tired from time to time, ADHD spouse burnout goes beyond these occasional feelings of exhaustion. 

It can look different from one person to another. But these are the general symptoms of ADHD spouse burnout you can look out for: 

• Feeling like you’re overworked
• Often getting overwhelmed, frustrated, and tired
• Increasing resentment toward your partner
• Having a short fuse toward everything
• Experiencing constant feelings of helplessness, desperation, or anxiety
• Feeling invisible, or as if your efforts aren’t appreciated or acknowledged
• Experiencing emotional detachment from your partner

ADHD spouse burnout can negatively impact your mental health in the long run. So it’s essential to address this issue as early as possible.^[2]

What Causes ADHD Spouse Burnout?

Symptoms of ADHD can cause ADHD spouse burnout in different ways. 

Knowing which symptoms are the cause helps you and your partner build tailored strategies to target them. 

Emotional Strain From Managing ADHD-Related Behaviors

ADHD symptoms like forgetfulness, distractibility, or impulsivity can lead to different conflicts. 

The non-ADHD partner may quickly feel overwhelmed as they try to manage and minimize the impact of these ADHD symptoms. 

They also have to juggle work, family commitments, and personal needs. This can leave little time for rest and self-care. As a result, emotions like stress, anxiety, and frustration gradually build. 

Unequal Distribution of Responsibilities

People with ADHD may struggle to complete house chores or run errands. They might lack motivation or procrastinate often. They might also forget what they promised to do or leave their tasks half-done when distracted. 

As a result, the non-ADHDer might feel like they constantly have to nag or lecture their spouse to help out at home.^[2]

The non-ADHD spouse can also quickly become the “caregiver” or “parent” to the ADHDer. Burnout can set in when this person has to shoulder the bulk of the household responsibilities alone, especially if they have kids. 

Communication Challenges

Building a healthy and open line of communication can be a struggle with ADHD in the mix.

People with ADHD may talk excessively, find it hard to wait their turn, or talk over the other person. They might get distracted during conversations or say something that could hurt their spouse’s feelings.^[1]

All these traits can lead to misunderstandings and poor communication. The non-ADHD spouse might feel that their partner isn’t trying to listen to and understand what they say, leading to a breakdown of trust and intimacy. 

Feelings of Neglect or Emotional Disconnect

The non-ADHD spouse may often feel like their extra efforts go overlooked and unappreciated.^[2]

Their spouse may interrupt them, get distracted in conversations, or forget special occasions. This may lead to them feeling neglected or taken for granted.

Financial Stress

People who have ADHD are more likely to face issues in their work and career. Studies suggest that people with ADHD have a 70% higher risk of being unemployed long-term.^[3]

A lack of a stable career can cause financial strain in a marriage.

Additionally, ADHD can also lead to impulsive spending habits.^[4] This can be another cause of financial issues. Due to this, the non-ADHD spouse might feel stressed or burnt out trying to earn or save more. 

How to Cope With ADHD Spouse Burnout

It’s natural to want to care for and support your spouse the best you can. But it’s much more difficult to do this if you’re burnt out. 

Here are some strategies for non-ADHD spouses to create a healthier balance in their lives and relationships.

Prioritize Self-Care and Set Boundaries

Setting healthy boundaries is key to breaking the parent-child dynamic in a marriage. Boundaries define what’s acceptable and what isn’t. 

You can find time for an open and honest conversation with your partner about boundaries. 

For example, you can build a chore chart that splits the chores based on each person’s strengths. For this boundary to work, you must resist the temptation to step in and take over your partner’s share if they don’t complete it. 

If impulsive spending is causing financial strain, you can create a family budget together. Additionally, you can agree to discuss any significant purchases beforehand. 

With these boundaries in place, it also becomes easier to prioritize self-care. Remember, self-care isn’t selfish. It’s essential to creating a healthier you—and, in turn, a happier, more resilient relationship.

Prioritizing self-care starts with blocking out time for activities that help you unwind and recharge. These might include journaling, exercising, reading, or any other activity you enjoy.

Seek Support and Professional Help

You don’t have to navigate burnout alone. Some people can encourage, support, and walk alongside you. 

For example, you can join a support group for non-ADHD partners. These groups are a safe space to connect with people who understand your journey and can provide realistic advice. 

Couples counseling is another way for you and your partner to talk through things in a guided and collected manner. With the help of a professional, you can discover strategies to help minimize the impact of ADHD on your marriage. 

Share Your Feelings with Your Spouse

Bottling up your feelings isn’t healthy and can lead to resentment and bitterness over time. This is why creating an open line of communication with your spouse can work wonders.

You can sit down and have an honest chat whenever you encounter an issue in your marriage. Find ways to have a constructive conversation about how their actions make you feel. That way, your spouse will better understand your emotions and concerns. 

5 Ways to Support Your ADHD Spouse

Loving your spouse doesn’t mean you should do everything for them. 

Instead, there are more sustainable ways for you to show your love and support to them without spreading yourself too thin. 

1. Educate Yourself About ADHD

ADHD is a medical condition that’s scientifically proven to change the way the brain processes information.^[5]

Of course, it isn’t an excuse to be irresponsible. But it can significantly affect the way your spouse thinks and acts. 

Understanding how ADHD affects them can help you respond with compassion and empathy. It also empowers you to set realistic expectations. Plus, you’ll be better equipped to communicate in a constructive rather than critical way. 

2. Establish a Routine Together

Creating a routine together as a family helps to build structure and predictability in your daily lives. 

You don’t have to plan out your entire day from start to finish. Instead, start by adding structure to the part of the day that needs it most. 

Let’s say your mornings are frantic and rushed. In this case, you and your partner can build a morning routine together and divide duties among each other. For instance, one partner can make breakfast while the other prepares the kids for school. 

3. Use Positive Reinforcement

It’s easy for ADHD symptoms to overshadow everything else, especially the progress and efforts your spouse has made. 

Celebrating both big and small wins and showing gratitude can help boost your spouse’s self-esteem and motivation. 

4. Practice Effective Communication

Effective communication can be tricky with ADHD. You can share your thoughts and suggestions using “I” statements. Make it a point to also listen attentively to your partner without distractions. 

If a conversation becomes heated, step back until both parties cool down before continuing the discussion. 

You can also seek the help of an ADHD coach or counselor to learn effective communication practices in your marriage. 

5. Encourage Professional Support

Treatment for ADHD is life-changing for many adults. This is why it’s essential to encourage professional help and support. 

You can reassure your partner that seeking help isn’t a sign of weakness but a display of courage. Find time to sit down together and search for doctors or specialists in your area with experience treating adult ADHD. You may even offer to accompany them to appointments if they feel nervous or uncertain. 

You can also suggest exploring support groups or ADHD coaching. These are avenues that can provide both practical strategies and emotional support for living with ADHD.

Frequently Asked Questions

What are common signs of burnout in a spouse of someone with ADHD?

Some signs of ADHD spouse burnout include feeling frustrated and exhausted most of the time. You may feel resentment and disappointment toward your partner or notice you’re detached from them. You might also have little to no time for self-care, which can contribute to feelings of hopelessness, depression, or anxiety. 

How can I support my ADHD spouse without sacrificing my well-being?

Setting healthy boundaries is key to supporting your spouse without compromising your well-being. Be firm with what’s acceptable and what’s not in the relationship. Instead of doing everything for them, you can help them build self-management strategies. Examples include creating a family routine or having a chore chart for household work. 

When should I consider professional help for dealing with ADHD spouse burnout?

It’s always best to seek professional help earlier on. If you constantly experience exhaustion, frustration, anxiety, or depression, reach out for help as soon as you can. Another tell-tale sign that you need professional advice is if you and your partner often get into heated arguments and conflicts. Physical symptoms may also suggest you’re overwhelmed. Examples include poor sleep, getting sick often, or frequent headaches. 

Overcoming ADHD-Self Burnout Starts With Prioritizing Your Own Well-Being

Prioritizing your well-being isn’t selfish; it’s essential. With clear boundaries, regular self-care, and a focus on teamwork, you’re less likely to get burnt out or exhausted. 

This will put you in the best position to support your spouse while maintaining your physical, mental, and emotional health. 

If you’re looking for resources on how to support a loved one with ADHD, feel free to check out ADDA+. Here, you can learn about how ADHD affects someone and explore expert-backed tips on navigating life with ADHD. 

References

[1] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[2] Zeides Taubin, D., & Maeir, A. (2024). “I wish it wasn’t all on me”: women’s experiences living with a partner with ADHD. Disability and Rehabilitation, 46(14), 3017–3025. https://doi.org/10.1080/09638288.2023.2239158

[3] Helgesson, M., Björkenstam, E., Rahman, S., Gustafsson, K., Taipale, H., Tanskanen, A., Ekselius, L., & Mittendorfer-Rutz, E. (2023). Labour market marginalisation in young adults diagnosed with attention-deficit hyperactivity disorder (ADHD): a population-based longitudinal cohort study in Sweden. Psychological medicine, 53(4), 1224–1232. https://doi.org/10.1017/S0033291721002701

[4] Bangma, D. F., Tucha, L., Fuermaier, A. B. M., Tucha, O., & Koerts, J. (2020). Financial decision-making in a community sample of adults with and without current symptoms of ADHD. PloS one, 15(10), e0239343. https://doi.org/10.1371/journal.pone.0239343

[5] Ulke, C., Rullmann, M., Huang, J., Luthardt, J., Becker, G. A., Patt, M., Meyer, P. M., Tiepolt, S., Hesse, S., Sabri, O., & Strauß, M. (2019). Adult attention-deficit/hyperactivity disorder is associated with reduced norepinephrine transporter availability in right attention networks: a (S,S)-O-[11C]methylreboxetine positron emission tomography study. Translational psychiatry, 9(1), 301. https://doi.org/10.1038/s41398-019-0619-y

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You might think you’re just “lazy” or “irresponsible.” But attention-deficit/hyperactivity disorder (ADHD) changes the way your brain functions, affecting focus and motivation.

Research has found a link between low dopamine levels and ADHD.^[1] While low dopamine alone may not directly cause ADHD, it contributes significantly to its symptoms, making it harder to stay on track, especially with routine or uninteresting tasks.

When you recognize that the ADHD brain works differently, it becomes easier to practice self-compassion instead of self-blame. With this understanding, you can also explore natural ways to increase dopamine levels in ADHD and unlock a new level of productivity!

What Is Dopamine?

Dopamine is a chemical messenger in the brain, also known as a neurotransmitter. It plays a key role in motivation, mood, memory, attention, and emotional regulation.^[2]

This powerful chemical messenger affects how we experience pleasure, satisfaction, and reward. For instance, when you do something exciting or achieve a new milestone, your brain releases dopamine. This makes the experience feel more rewarding.

How Are Low Dopamine Levels Linked to ADHD?

Research suggests that ADHD and low dopamine levels are linked.^[1] Essentially, the way dopamine works and interacts with receptors in the brain may differ in ADHDers compared to non-ADHDers.

This is because ADHDers have at least one gene, which is the DRD2 gene, that doesn’t work as it should. This makes it harder for the nerve cells or neurons in the brain to respond to dopamine.^[1]

Apart from the DRD2 gene, research has also shown that differences in other genes are usually involved.^[1] For instance, ADHD might be linked to a defective gene for the enzyme dopamine beta-hydroxylase. This enzyme helps convert dopamine to another chemical messenger called norepinephrine.^[3] The gene for dopamine transporters in the brain may also be affected in ADHD.^[1]

A single defect in these genes likely cannot cause ADHD symptoms on its own. However, defects in a few of these genes can have an additive effect that reduces the brain’s dopamine production. This can lead to low levels of dopamine and contribute to symptoms of ADHD.^[1]

Can Increasing Dopamine Levels Help ADHD?

ADHD and dopamine deficiency are linked. So it’s possible that increasing dopamine levels can help reduce ADHD symptoms. 

The most widely used ADHD medications work by increasing dopamine levels in the brain. For instance, methylphenidate blocks dopamine transporters in the brain.^[4] This prevents nerve cells from taking dopamine back up and raises dopamine levels. 

These medications are shown to be effective in helping with symptoms in adult ADHDers. So this could suggest that increasing dopamine levels is a promising strategy for improving ADHD symptoms. 

How to Increase Dopamine Naturally

Apart from ADHD medications, there are some non-medicinal methods you can try to boost dopamine levels. 

Of course, different people will respond differently, so there’s no guarantee that these strategies will work. But you can try one or two of them and see if they help improve your ADHD symptoms. 

Let’s explore some natural ways to increase dopamine in ADHD.

Diet Changes

You might already know that your diet plays a huge role in helping you maintain a healthy body and mind. But what’s even more interesting is that it might even impact the chemical messengers in your brain—including dopamine. 

Certain types of foods can help alter dopamine levels. For example, tyrosine-rich foods may promote healthy dopamine levels in the brain.^[5] Tyrosine is an amino acid, which is the building block of proteins. Some research suggests this amino acid can increase dopamine availability in the brain. 

Tyrosine-rich foods include eggs, dairy, beef, turkey, chicken, avocado, and soy. If you’d like, you can gradually increase your intake of these foods and see if that helps with your symptoms. Keep in mind that research is ongoing to confirm the benefits of tyrosine-rich food for those with ADHD. 

Exercise

According to research, exercising is a promising way to boost dopamine levels naturally.^[6] Exercise is also highly beneficial for improving mood, brain function, and mental health.^[6]

More studies are needed to determine which types, duration, and intensity of exercise are most effective for boosting dopamine. But so far, researchers have found that exercising itself carries far more weight than how you do it.^[6]

So, as long as you find the exercise enjoyable, go for it! Doing workout routines that you find fun and entertaining can make building the habit of exercising much easier. 

Psychotherapy

Therapy for ADHD can help adults cope better with their symptoms. One of the most well-known therapies for ADHD is cognitive behavioral therapy (CBT). This form of therapy helps you recognize unhelpful thinking patterns and behaviors and adopt healthier coping mechanisms to improve your dopamine regulation. 

ADHDers who go for CBT can learn how to improve their motivation and avoid procrastination. 

Mindfulness-based CBT, in particular, can be beneficial for ADHDers. This form of CBT combines mindfulness and meditation. It can improve focus, reduce stress, and enhance emotional regulation.^[7]

Some research suggests that this form of CBT may even help strengthen the effects of dopamine-increasing medications in ADHD.^[7]

Listen to Music

Music is shown to help improve ADHD symptoms, enhance task performance, and boost focus.^[8] This isn’t surprising, as listening to pleasurable music can increase dopamine release.^[9]

If you want to leverage the power of music for your ADHD, you can try learning or playing a musical instrument or simply listen to music you enjoy.^[8]

Does the Dopamine Detox Work for ADHD?

A dopamine detox, sometimes called dopamine fasting, refers to taking a break from habits that provide a high level of stimulation. In other words, you’d stop doing activities that provide dopamine boosts for a period of time. 

You might fast from social media, video games, texting, or other activities that boost dopamine. This supposedly deprives your brain of dopamine and “resets” the activity of dopamine in the brain, which is said to help with ADHD. Because of these claims, some have tried the dopamine detox to improve their ADHD symptoms. 

However, this dopamine detox strategy is unlikely to work for many ADHDers. That’s because there isn’t any proven way to reduce or stop your brain from producing dopamine. Furthermore, ADHD is already linked to lower dopamine levels, so “detoxing” from dopamine is unlikely to be beneficial. 

That said, it’s still a good idea to draw boundaries and limits if you spend an unhealthy amount of time on social media or playing video games. But you can work with your therapist or ADHD coach to find sustainable ways to limit these “addictive” behaviors without going cold turkey. 

Frequently Asked Questions

How does exercise influence dopamine production and ADHD management?

Research shows that exercise can help increase dopamine production in the brain. This can improve mood and mental well-being.^[6] In ADHD, increased dopamine levels can also help enhance motivation and attention. 

Can stress or lack of sleep impact dopamine levels and worsen ADHD symptoms?

Long-term stress changes the way your brain produces and interacts with dopamine.^[10] This can worsen ADHD symptoms. A lack of sleep can increase certain dopamine transporters and decrease other types. Sleep deprivation has a net negative effect on ADHDers. It decreases alertness and attention while increasing risk-taking behaviors.^[11]

How does dopamine affect focus and attention in people with ADHD?

Dopamine is the chemical messenger in the brain that plays a role in motivation, alertness, and focus. Lower dopamine levels in ADHD can make it harder to stay engaged and motivated with your daily tasks and activities. 

Boosting Motivation and Focus in ADHD

If you’re in a constant tug-of-war with your motivation and attention, you can explore ways to boost your dopamine. Some natural methods include exercising or listening to music you enjoy. 

Of course, it’s not a good idea to use these alone to manage your ADHD symptoms. Many adult ADHDers find that professional guidance, treatment, and therapy can still make all the difference. 

Instead of relying on one or the other, you can build a holistic ADHD management plan by combining them. With different strategies, it’s just a matter of time before you see your productivity and motivation improve!

If you want to learn more about boosting your focus and motivation, check out ADDA+. This resource hub provides expert-backed tips and information on improving ADHD symptoms related to attention, planning, and other areas. Plus, you can connect with other adult ADHDers to exchange support and advice! 

References

[1] Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric disease and treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627

[2] Juárez Olguín, H., Calderón Guzmán, D., Hernández García, E., & Barragán Mejía, G. (2016). The Role of Dopamine and Its Dysfunction as a Consequence of Oxidative Stress. Oxidative medicine and cellular longevity, 2016, 9730467. https://doi.org/10.1155/2016/9730467

[3] Zhang, H. B., Wang, Y. F., Li, J., Wang, B., & Yang, L. (2005). Zhonghua er ke za zhi = Chinese journal of pediatrics, 43(1), 26–30. 

[4] Mechler, K., Banaschewski, T., Hohmann, S., & Häge, A. (2022). Evidence-based pharmacological treatment options for ADHD in children and adolescents. Pharmacology & therapeutics, 230, 107940. https://doi.org/10.1016/j.pharmthera.2021.107940

[5] Kühn, S., Düzel, S., Colzato, L., Norman, K., Gallinat, J., Brandmaier, A. M., Lindenberger, U., & Widaman, K. F. (2019). Food for thought: association between dietary tyrosine and cognitive performance in younger and older adults. Psychological research, 83(6), 1097–1106. https://doi.org/10.1007/s00426-017-0957-4

[6] Marques, A., Marconcin, P., Werneck, A. O., Ferrari, G., Gouveia, É. R., Kliegel, M., Peralta, M., & Ihle, A. (2021). Bidirectional Association between Physical Activity and Dopamine Across Adulthood-A Systematic Review. Brain sciences, 11(7), 829. https://doi.org/10.3390/brainsci11070829

[7] Bachmann, K., Lam, A. P., & Philipsen, A. (2016). Mindfulness-Based Cognitive Therapy and the Adult ADHD Brain: A Neuropsychotherapeutic Perspective. Frontiers in psychiatry, 7, 117. https://doi.org/10.3389/fpsyt.2016.00117

[8] Martin-Moratinos, M., Bella-Fernández, M., & Blasco-Fontecilla, H. (2023). Effects of Music on Attention-Deficit/Hyperactivity Disorder (ADHD) and Potential Application in Serious Video Games: Systematic Review. Journal of medical Internet research, 25, e37742. https://doi.org/10.2196/37742

[9] Zatorre, R. J., & Salimpoor, V. N. (2013). From perception to pleasure: music and its neural substrates. Proceedings of the National Academy of Sciences of the United States of America, 110 Suppl 2(Suppl 2), 10430–10437. https://doi.org/10.1073/pnas.1301228110

[10] Bloomfield, M. A., McCutcheon, R. A., Kempton, M., Freeman, T. P., & Howes, O. (2019). The effects of psychosocial stress on dopaminergic function and the acute stress response. eLife, 8, e46797. https://doi.org/10.7554/eLife.46797

[11] Volkow, N. D., Tomasi, D., Wang, G. J., Telang, F., Fowler, J. S., Logan, J., Benveniste, H., Kim, R., Thanos, P. K., & Ferré, S. (2012). Evidence That Sleep Deprivation Downregulates Dopamine D2R in Ventral Striatum in the Human Brain. The Journal of Neuroscience: the official journal of the Society for Neuroscience, 32(19), 6711–6717. https://doi.org/10.1523/JNEUROSCI.0045-12.2012

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Attention-deficit/hyperactivity disorder (ADHD) can affect how the brain regulates emotions, often leading to what’s known as ADHD meltdowns. An ADHD meltdown is the sudden and intense outburst of emotions that ADHDers experience.

When meltdowns happen, you might feel frustrated, misunderstood, or even guilty for letting your emotions dictate your actions. 

It’s important to remember that ADHD affects the brain, which, in turn, changes how you process emotions. So, there’s no need to feel ashamed for struggling with this. 

Managing your emotions takes practice, patience, and self-compassion. But with the right support and ADHD treatment, you can gain the upper hand in learning to process your feelings in healthier ways. 

What Is an ADHD Meltdown?

An ADHD meltdown involves an explosion of overwhelming emotions, such as anger or sadness, that can lead to behaviors such as yelling or crying. 

When we think of these tantrums, we might associate them with children still learning to process and manage big emotions. However, they can affect people of all ages, including adult ADHDers. 

ADHD Meltdown Symptoms

ADHD meltdowns can look different from one individual to another. However, some general symptoms include the following: 

• Screaming or yelling
• Breaking down and uncontrolled crying
• Cursing or swearing
• Irritability and low patience for others
• Clenching fists, stomping about, or throwing items
• Sweating and fast breathing
• Withdrawing from friends and family
• Binge eating

The ADHD Volcano Model

The ADHD volcano model helps us understand how living with ADHD symptoms can contribute to the “explosion” of emotions. 

The innermost core of the volcano represents the basic characteristics of ADHD that lead to different symptoms. These include lower dopamine levels in the brain, poor executive functioning, and lack of emotional regulation.^[1]

These aspects can lead to various symptoms represented by the volcano’s other layers. These are the characteristic symptoms of adult ADHD, which include the following:

• Poor focus
• Lack of attention to detail
• Difficulty planning and organizing
• Difficulty waiting your turn 
• Excessive talking
• Mood swings
• Impulsivity

As you experience these symptoms, you might run into different challenges. For example, you may face trouble at work or school or have frequent conflicts in your friendships and relationships.^[2] You might also struggle to stay on track with house chores, errands, and other responsibilities. 

The resulting stress, frustration, and demanding expectations can cause pressure to build up in the ADHD volcano, eventually leading to an eruption of emotions when they can no longer be contained. 

Causes of ADHD Meltdown

By understanding the triggers of your ADHD anger spirals and meltdowns, you’ll have a better idea of what you can do to prevent or reduce them. 

Let’s discuss some common causes and triggers of ADHD meltdowns. 

Sensory Overload

Sensory overload in ADHD happens when the brain becomes overloaded with sensory information that does not seem to bother non-ADHDers. 

This occurs because the ADHD brain is sensitive. It struggles to filter out or inhibit such information from being received and processed.^[3]

If you have ADHD, you can become overstimulated by bright lights, strong smells, loud noises, or crowded spaces. When the brain is loaded with such information, you might experience an emotional outburst.

Frustration with Task Demands

Having poor focus, getting distracted, and struggling to plan and organize are all symptoms of ADHD. 

These symptoms can affect your ability to complete your daily activities and tasks. You may also feel pressure to meet the expectations of your boss, supervisor, peers, teachers, or parents. 

Emotional Dysregulation

Another cause for ADHD meltdowns is emotional dysregulation. This term simply means that the individual responds to situations in a way that falls outside what society considers normal or acceptable. 

Emotional dysregulation is shown to affect around 34-70% of adults with ADHD.^[4] The ADHD brain can change the way you process emotions, making it harder for you to regulate complex feelings like anger, frustration, or sadness.

Transitions and Changes

Significant changes can be challenging to adapt to if you have ADHD. 

The ADHD brain needs a routine or structure. However, significant transitions can completely throw off your schedule. Getting used to these changes and formulating a new routine might also take longer. 

During this process, you could become anxious or overwhelmed. 

Sleep Deprivation

Research suggests that around 40% of adults with ADHD report having insomnia symptoms.^[5]

ADHD and sleep issues are commonly linked. ADHD can make it harder to fall asleep at night, stay asleep, and wake up feeling refreshed in the morning. 

A lack of sleep, in turn, can contribute to anxiety, stress, irritability, and sadness, which increases your chances of experiencing an outburst. 

Tips for Managing ADHD Meltdowns

Now that you better understand meltdowns, you can equip yourself with strategies to cope with them when they happen. At the same time, you can also look into setting up longer-term strategies to prevent them.

Here are some practical ways to deal with ADHD meltdowns. 

Identify Triggers

After experiencing an outburst, you can reflect on its cause. You can take note of the likely triggers and even write them down. Then, think about ways you can minimize these triggers.

For example, suppose low motivation and poor focus are causing stress due to struggles with work performance. In that case, you can explore various productivity and organization tools or apps to help you stay on track.

Create a Calming Environment

What causes you to have sensory overload? Is it bright or flickering lights? Perhaps you often feel overwhelmed by the noise of crowds or chatter. 

If so, consider creating a calming and sensory-friendly environment. For example, you could opt for soft lighting or blackout curtains at home or request a quiet spot at your workplace when you need to focus. 

Additionally, consider building a quiet spot where you can retreat to regain your bearings whenever you experience a meltdown. 

Practice Deep Breathing

Deep breathing helps combat stress by lowering the levels of the stress hormone known as cortisol. 

If you want to try it, you can allocate 5-10 minutes daily to practice deep breathing. During these short sessions, find a quiet place to sit and take full breaths, focusing on your breathing. 

You can practice this technique until it becomes your immediate response when you feel overwhelmed, anxious, or stressed. 

Use a Sensory Toolkit

A sensory toolkit is a collection of items prepared in advance to help you stay calm and focused in nerve-racking situations. It’s handy if you tend to experience sensory overload. 

Here are some examples of what to include in your sensory kit based on the five primary senses: 

• Sight: Sunglasses (to prevent sensory overload), mini toy games (to distract you from overwhelming emotions)
• Touch: Fidget toys or squishy or stretchy toys, like a stress ball 
• Sound: Noise-canceling earphones, white noise or brown noise, or earplugs
• Smell: Essential oils 
• Taste: Chewing gums or mints

Stick to a Routine

Routines add more structure and consistency to your day, helping you stay better organized and focused on key tasks. They can also help reduce the mental load of thinking of every next step. 

Instead of mapping out every moment, create a simple routine with a few main daily activities. You can print your schedule out and place it somewhere you can quickly refer to or utilize smartphone planner apps to keep track of your activities. 

Break Tasks into Small Steps

Tackling a big project or assignment is daunting, which can cause anxiety and pressure to build up. To make a task more manageable, you can break it down into smaller, more achievable goals. 

Write these goals down in order and then work on them one by one. As you tick them off your list, you’ll also have the opportunity to celebrate each small win, which can help boost your motivation. 

Learn Emotional Regulation

Emotional regulation refers to managing one’s emotional state and response. 

Start by practicing being aware of your emotions, especially when in a situation you don’t like. Pause and ask yourself how you feel. Then, name the emotions without judgment. Examples include anger, hopelessness, disappointment, or sadness. 

Once you’ve accepted the emotion, you can reflect on what response you’d like to give. Is there a better way to react or a more effective way to express how you feel? This gives you more control over what you say or do. 

Use Visual Timers

If you have ADHD and want to improve your time management, visual timers go a long way. They clearly show how much time you have left to complete a task, helping you meet deadlines and stay on track. 

These timers can also be handy if you often utilize the Pomodoro technique. This productivity-boosting method divides your time into alternating blocks of focused work and short breaks. 

You can purchase a visual timer online or use an electronic timer on your computer or smartphone. 

Managing ADHD Meltdowns with Calmness and Compassion

If you’re struggling with ADHD meltdowns or trying to support a loved one who experiences them, compassion and calmness are essential for tackling such intense moments. 

Responding with patience and understanding is far more effective than resorting to criticism or punishment—whether toward yourself or the ADHDer. It’s always best to acknowledge and validate these emotions instead of suppressing them to create a safe space for healing and growth. 

If you’re looking for a non-judgmental space to learn how to deal with your emotions and ADHD symptoms, check out ADDA+. This hub provides access to expert-driven resources and ADHD support groups where you can exchange support and advice with people on a similar journey. 

Frequently Asked Questions

What is an ADHD meltdown like?

When you experience a meltdown, your emotions might build up to the point where they become too overwhelming to control. As a result, you may feel like you’re going to explode in rage, frustration, or sadness. 

What triggers ADHD rage?

Symptoms of ADHD, like poor focus, lack of organization and planning, and high distractability, can interfere with a person’s ability to complete necessary tasks. This can lead to frustration and anger. Sensory overload can also increase rage and irritability in ADHD. 

How long does an ADHD meltdown last?

ADHD meltdowns can vary greatly in duration. Some individuals experience them for a few minutes, while others struggle with them for hours. 

References

[1] Véronneau-Veilleux, F., Robaey, P., Ursino, M., & Nekka, F. (2022). A mechanistic model of ADHD as resulting from dopamine phasic/tonic imbalance during reinforcement learning. Frontiers in computational neuroscience, 16, 849323. https://doi.org/10.3389/fncom.2022.849323

[2] Williams, O. C., Prasad, S., McCrary, A., Jordan, E., Sachdeva, V., Deva, S., Kumar, H., Mehta, J., Neupane, P., & Gupta, A. (2023). Adult attention deficit hyperactivity disorder: a comprehensive review. Annals of medicine and surgery, 85(5), 1802–1810. https://doi.org/10.1097/MS9.0000000000000631

[3] Lane, S. J., & Reynolds, S. (2019). Sensory Over-Responsivity as an Added Dimension in ADHD. Frontiers in integrative neuroscience, 13, 40. https://doi.org/10.3389/fnint.2019.00040

[4] Hirsch, O., Chavanon, M. L., & Christiansen, H. (2019). Emotional dysregulation subgroups in patients with adult Attention-Deficit/Hyperactivity Disorder (ADHD): a cluster analytic approach. Scientific reports, 9(1), 5639. https://doi.org/10.1038/s41598-019-42018-y

[5] Becker S. P. (2020). ADHD and sleep: recent advances and future directions. Current opinion in psychology, 34, 50–56. https://doi.org/10.1016/j.copsyc.2019.09.006

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ADHD burnout happens when you become overwhelmed mentally, emotionally, or physically. When this occurs, you run out of fuel to complete even the simplest everyday things.

It’s crucial to understand that ADHD burnout is not a sign of laziness, irresponsibility, or lack of effort. It’s a genuine issue that many ADHDers face, especially when they have to juggle many commitments and expectations.

While this experience is frustrating, it can be a good reminder that it’s time to recalibrate and re-strategize.

The good news is that you can manage adult ADHD through various approaches. When you find sustainable ways to manage your symptoms, ADHD burnout will no longer be a barrier between you and your goals.

What Is ADHD Burnout?

ADHD burnout is the exhaustion that stems from coping with ADHD symptoms. It can leave you feeling drained, frustrated, and demotivated. Because of this, simple tasks, like cooking, cleaning, or responding to emails, feel impossible to carry out.

ADHD burnout isn’t an official medical condition or a recognized symptom of ADHD. However, this term is often used to describe what many adults experience when trying to manage their daily responsibilities while coping with their ADHD symptoms.

ADHD Burnout Symptoms

ADHD burnout can look different from one person to another.

That said, there are telltale signs you can look out for that might suggest that it’s affecting you or your loved ones.

Here are some mental, emotional, and behavioral symptoms of ADHD burnout:

• Low motivation
• Constant exhaustion
• Greater irritability
• Low productivity
• Easily overwhelmed
• Frequent mood swings
• High emotional sensitivity
• Feelings of sadness
• Greater difficulty staying focused
• Low self-esteem and confidence
• Feelings of anger, bitterness, or resentment
• Emotional detachment
• Increased procrastination
• Substance misuse
• Feelings of pessimism and negativity
• Withdrawal from friends and family

The following are physical symptoms of ADHD burnout:

• Stomach aches or digestive issues
• Changes in appetite and sleep patterns
• Headaches
• Muscle tension and body aches
• Poorer immunity and more frequent illness

There are also ADHD workplace burnout symptoms, and these include:^[1]

• Poorer performance at work
• Lower job satisfaction
• More absent days from work without justified reasons
• Increased professional mistakes

ADHD burnout symptoms can mimic depression. It can be tricky to differentiate them, especially since it’s pretty common for ADHD and depression to co-occur.

One way to tell the two apart is to reflect on which areas of your life are affected by these symptoms. Burnout is usually situation-specific. However, depression tends to trickle into all facets of life, including your work, social life, and daily activities.^[2]

Of course, your healthcare professional can best assess your condition and recommend a management plan. So, it’s always best to seek professional advice if you’re unsure.

The ADHD Burnout Cycle

The ADHD burnout cycle refers to a recurring pattern of stress, reduced motivation, and procrastination.

Here are the stages of the ADHD burnout cycle:

1. Feeling motivated and excited: When you first begin a new task or activity, you’ll have a high level of commitment and interest.
2. Navigating ADHD symptoms: As you start working on it, your ADHD symptoms may interfere with your progress and goals. For instance, poor focus, high distractibility, and the tendency to make careless mistakes are common ADHD symptoms that disrupt your day-to-day activities.^[3]
3. Getting stressed and overwhelmed: Because of your symptoms, you may start to lose motivation and experience ADHD paralysis. You may also begin to wonder whether you can complete the task.
4. Using unhelpful coping mechanisms: Many ADHDers who burn out rely on unhealthy methods of dealing with stress. You may avoid the task, procrastinate, overwork, or even neglect your health and sleep. As a result, you could become too exhausted to work on your task.
5. Feeling stuck or guilty: At this point, you might start feeling guilty and losing confidence in yourself. Your mind and body may also be forced to rest and recuperate. After a while, you might feel obliged or motivated to kickstart a new project. This cycle then repeats.

Breaking out of the ADHD burnout cycle is tricky. But it boils down to developing a plan, organizing your time, and building structure into your daily life.

What Causes ADHD Burnout?

Research suggests that there’s a link between ADHD and burnout.^[4] This proves that it’s not “just in your head.”

ADHD burnout usually happens due to unmanaged or untreated adult ADHD.

Of course, it’s still possible for individuals undergoing treatment to experience burnout. That’s because other factors can also contribute, including the following.

Emotional Overload and Mental Fatigue

Based on research, adults with ADHD may rely more on non-helpful strategies in managing their emotions.^[5] For example, they may blame themselves and others or catastrophize the situation.

Thus, they might quickly become overloaded by negative feelings, which leads to burnout.

Constant Strain on Executive Function

Executive dysfunction refers to symptoms that occur when a person’s ability to regulate their emotions, thinking, and actions is affected.

ADHD can impact a person’s executive function. This leads to symptoms like being impulsive, having low motivation, and struggling to focus, plan, or prioritize.

As a result, ADHDers may constantly encounter roadblocks when carrying out their tasks and duties.

Lack of Healthy Coping Mechanisms

Without healthy strategies to adapt, the stress of juggling ADHD together with different commitments and responsibilities can cause a person to spiral quickly into burnout.

Some people may turn to unhealthy ways to cope with the frustration. Examples include overworking, procrastination, task avoidance, and substance misuse. Some may even over-plan and overanalyze each situation, which can cause decision paralysis and burnout.

Difficulty Balancing Work and Personal Life

To many ADHDers, work-life balance seems like a myth. The only way to achieve their goals and success is to work twice as hard as their peers.

This is why it can be difficult to draw the line to maintain a balance between work, self-care, rest, and doing activities they enjoy. Without these healthy boundaries, it can be easy to overstrain themselves and burn out.

Limited Support of ADHD Symptoms

Navigating ADHD is challenging to navigate alone. Without a treatment plan, therapy, supportive 

community, or understanding of your condition and ADHD symptoms, you’ll have to rely on willpower alone to get the ball rolling in your day-to-day. Unfortunately, this isn’t sustainable in the long run.

The good news is that ADHD isn’t a journey you have to walk alone. While it can be understandably daunting to seek help, it’s readily available whenever you want to take the next step.

Ways to Recover from Burnout

To effectively recover from burnout, it’s important to reflect on the most likely causes.

Do you find it hard to get the ball rolling because you don’t have proper plans or goals? Perhaps you tend to mask your ADHD symptoms by overworking.

Start by pinpointing the likely root causes. Then, you can start exploring ways to help your mind and body rest and recover without neglecting your responsibilities.

These include:

Establishing a Healthy Routine

A routine can bring much-needed structure and organization to your day. Having some structure in place might help reduce feelings of anxiety or nervousness.

Creating an effective routine doesn’t mean mapping every to-do item into a rigid time slot. That can be hard to follow if you have ADHD.

Instead, create a simple routine with 3-5 essential tasks and time for breaks or rests. You can write it down, print it, and place it somewhere visible—like on your desk, mirror, or fridge.

Building a Strong Support System

Having friends, family, or a community come alongside you during challenging times can make all the difference.

A support system helps you find strength and comfort when you need it most. It enables you to overcome isolation and loneliness, makes you feel seen and understood, and even boosts your self-esteem.

Here are a few ways you can start nurturing a support system:

• Open up about your ADHD to people you trust
• Find community groups with a similar interest
• Join an ADHD support group
• Be ready to extend help, support, or encouragement to your friends and family

Implementing Mindfulness and Stress-Reduction Techniques

Mindfulness is the practice of directing your attention to the present moment without any judgmental thoughts. This technique helps you engage with the current moment without fretting about the future or being caught up with the past. This research-backed practice can aid in relieving stress and anxiety.^[6]

You can start this in your daily life through mindfulness meditation. Find time during the day to sit in a quiet spot alone and pay attention to your breathing. Each time your mind wanders, practice gently bringing it back to focus on your breathing.

Some other stress-reduction methods include yoga, deep breathing techniques, and exercise. It’s also crucial to make time for self-care. You can start by prioritizing your sleep, maintaining a healthy diet, and allocating time for hobbies and relaxation.

Seeking Professional Help

A proper management plan is proven to be effective in helping ADHDers regain control over their symptoms.

Of course, seeking help can be difficult. Getting a trusted friend or family member to accompany you to the appointment might be helpful. You can also make notes of your symptoms and experiences so you feel more confident when speaking to your doctor.

It’s never too late to get diagnosed with ADHD, even as an adult. With the right diagnosis, your doctor can recommend therapy or medications to help you cope better with your symptoms and overcome burnout.

Overcoming ADHD Burnout With Self-Compassion

Burnout is a strong indicator that you’ve been pushing yourself too hard. While it’s frustrating when you can’t achieve your goals, it’s also important to realize that this does not and will not define your future.

Resting, recovering, and seeking support might seem counter-productive, but your mind and body need it. By showing yourself this compassion and seeking help, you’ll only bounce back with more energy, focus, and clarity to achieve your goals!

Having the right resources to navigate your symptoms and burnout can also help tilt the odds in your favor. ADDA+ is a community where you can learn about ADHD and strategies to manage its symptoms while connecting with people on a similar journey.

Frequently Asked Questions

What Does ADHD Burnout Feel Like?

ADHD burnout can feel like being trapped in a cycle of anxiety, exhaustion, and stress. You may feel mentally and physically drained, making it hard to gather the energy or motivation to do anything. Even the simplest tasks feel overwhelming.

How Long Does ADHD Burnout Last?

ADHD burnout may last anywhere from a few days to a few weeks or even months. Without proper support or intervention, ADHD burnout can persist and interfere with your motivation and productivity.

How Can I Avoid ADHD Burnout?

One effective way to tackle ADHD burnout is to get treatment or therapy for your ADHD symptoms. Other ways to avoid burnout include practicing self-care, leaning on your support system, and building a daily routine. You can also seek professional help from a specialist or ADHD coach.

References

[1] Turjeman-Levi, Y., Itzchakov, G., & Engel-Yeger, B. (2024). Executive function deficits mediate the relationship between employees’ ADHD and job burnout. AIMS public health, 11(1), 294–314. https://doi.org/10.3934/publichealth.2024015

[2] Koutsimani, P., Montgomery, A., & Georganta, K. (2019). The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 10, 284. https://doi.org/10.3389/fpsyg.2019.00284

[3] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[4] Thiago Iamada Porto, Camélia Santina Murgo, & Pereira, A. (2024). Prevalence and Correlations Between ADHD and Burnout Dimensions in Brazilian University Students. Paidéia (Ribeirão Preto), 34. https://doi.org/10.1590/1982-4327e3413

[5] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

The post ADHD Burnout: Cycle, Symptoms, and Causes appeared first on ADDA - Attention Deficit Disorder Association.

With or without medications, ADHD can significantly affect adults. Even though this condition can impact different areas of life, many adults are still living with untreated ADHD. Without proper treatment, this condition can lead to various consequences and risks, including mental health conditions like depression, anxiety, and mood disorders.^[1]

This happens because symptoms of ADHD can lead to issues with concentration and impulsivity control. When not managed properly, these issues can lead to irritability, low self-esteem, and frustration.

Fortunately, adult ADHD is highly treatable.

Finding the right ADHD treatment is life-changing for many adults. 

Proper ADHD management can improve focus, motivation, communication, and other essential skills. The right help will get you on track to meeting your goals.

Continue reading to find out more about the challenges untreated ADHD presents and learn how timely treatment can make all the difference.

Originally published on March 15th, 2023, this article was updated and republished on September 27th, 2024.

Signs of Untreated ADHD in Adults 

Learning how to spot symptoms of ADHD in adults can help you or your loved ones get support and treatment. 

Adult ADHD can be tricky to spot. But as you learn to recognize the signs of untreated ADHD, you’ll have a higher chance of picking up on possible telltale symptoms, allowing you to take the next best course of action. 

Here are some signs of untreated adult ADHD to look out for:^[2]

• Trouble focusing 
• Lacking attention to details
• Making careless mistakes
• Struggling to pay attention in conversations
• Difficulty following instructions completely
• Getting sidetracked easily
• Misplacing important items
• Forgetting to do everyday tasks or chores
• Fidgeting and being unable to sit still
• Often on the go
• Talking excessively
• Struggling to wait their turn or wait in line
• Interrupting others when they speak

These signs and symptoms can look very different from one person to the next. 

Why ADHD in Adults Is Often Untreated

Less than 20% of adults with ADHD receive the care and support needed to manage their symptoms.^[3]

Adult ADHD often goes undetected because it looks different than it does in children. ADHD is most often recognized as being hyperactive, which is commonly seen in children with the disorder.

On the flip side, studies have found that hyperactivity symptoms are less likely to persist into adulthood than symptoms of inattention.^[4] This makes adult ADHD harder to spot and recognize. And when adults have hyperactive symptoms, they tend to be more subtle, such as having inner restlessness or a wandering mind.^[5]

Additionally, adult ADHD may also be mistaken for other mental health conditions that share overlapping symptoms. Examples include depression or anxiety. For instance, someone with depression may struggle to focus on their work tasks, which is also a symptom of ADHD. 

Apart from that, adult ADHDers may display fewer symptoms. Some of them may have learned workarounds for their ADHD, making their symptoms even less noticeable. This form of high-functioning ADHD is also often masked by the person’s achievements or intelligence.^[6]

10 Risks of Untreated ADHD in Adults

Untreated ADHD may affect work, academics, relationships, mental wellness, and physical health in the following ways.

Haphazard Focus

Though ADHD is labeled an attention-deficit disorder, individuals with ADHD don’t actually have an attention deficit. They have an abundance of attention. The challenge lies in controlling and directing it.

ADHDers may find it the most challenging to follow through on certain types of tasks:

• Projects that require sustained attention
• Tasks with delayed rewards
• Repetitive work

They may procrastinate or get easily distracted, leading to missed deadlines, unfinished work, overlooked instructions, and careless mistakes.^[2]

However, the ADHD brain can also hyperfocus, becoming oblivious to surrounding distractions.

When you learn to manage your abundance of attention, hyperfocus can serve as a superpower, helping you concentrate on work that interests you.

Memory Issues

ADHD affects both long-term and working memory – the limited-storage system of your brain that holds information temporarily.^[7]

Someone with ADHD may have difficulty remembering details. They may forget important dates, miss meetings, events, or celebrations, and misplace items like keys or documents.

The impact of ADHD on memory can also make learning more challenging, as this affects a person’s ability to store and manipulate information.

Remember that ADHD doesn’t define your intelligence. Your brain simply processes and holds information differently.

An ADHD coach or therapist can help you set up personalized ADHD memory strategies that can help you remember important details more effectively.

Disorganization and Poor Time Management

One of the consequences of untreated ADHD in adults is disorganization, which can show up in the following ways:

• Struggling to divide big tasks into structured, smaller steps
• Talking in an incoherent and non-sequential way
• Jumping haphazardly from one task to another
• Underestimating time needed for a task
• Forgetting appointments
• Struggling with routines
• Cluttered workspaces
• Misplacing items

Due to these symptoms, a person with ADHD may have trouble being on time, keeping track of their schedule, meeting deadlines, and keeping up with their workload.

There are many ways to improve your organizational skills and prioritization.

For instance, you can enlist the help of a professional ADHD organizer to help you tackle clutter. If you need help switching from one task to another, you could set up an ADHD transition ritual to ease the process.

Relationship Hurdles

These untreated ADHD symptoms may contribute to relationship challenges:

• Struggling to finish household chores and tasks
• Unintentionally blurting out hurtful statements
• Zoning out during conversations
• Forgetting important events
• Interrupting other people
• Emotional outbursts

Because of their symptoms, ADHDers may find themselves in heated conflicts and misunderstandings with their loved ones.

What’s crucial is learning to communicate effectively and build strategies that can help you fulfill important commitments. That way, you’ll be able to maintain healthy and happy relationships with your friends, family, and partner.

Stifled Career Growth

ADHD can make it harder for an individual to meet deadlines, pay attention to instructions, collaborate effectively with workmates, and handle complex projects.

People with ADHD may find they’re not as productive, motivated, or focused as they’d like to be at their job.

In fact, research suggests that those with ADHD have a 70% higher chance of experiencing long-term unemployment compared to their non-ADHD peers.^[8]

However, ADHDers who find a role that complements their strengths often succeed in their careers. Traits like creativity, fast-paced thinking, and higher energy levels are often part of ADHD, too.

Find the resources you need to help improve your life, achieve your career goals, and thrive in so many ways! Join ADDA+ today.

Financial Slip-Ups

Research suggests that adults with ADHD struggle more with financial decision-making. People with ADHD are also more likely to spend impulsively compared to non-ADHDers.^[9]

As a result, they may be more likely to exceed card limits, accumulate debt, and become financially dependent on other people.^[9]

ADHD can make it challenging to stick to a budget and save money, but this doesn’t mean the person is irresponsible.

They just need ADHD-friendly finance management tools and professional guidance to help them get their finances back on track.

Substance Misuse and Addiction

Some adults with ADHD turn to substances such as alcohol, drugs, or nicotine to self-medicate and find relief from the challenges they face.

Some research suggests around 35% of adults with ADHD are also diagnosed with substance use disorder. This may indicate that those with ADHD are more likely to struggle with substance misuse.^[10]

ADHD and a substance misuse disorder can be treated concurrently. But through early intervention and management of ADHD symptoms, substance misuse disorders can be prevented. 

Mental Health Struggles

Problems at work, school, or home may cause a person with ADHD to become overly self-critical and doubt their strengths and capabilities.

And due to the quick-paced nature of the ADHD brain, ADHDers often ping-pong between good and bad perceptions of themselves.

One day, they feel confident, and the next, completely overwhelmed. These mood fluctuations can be emotionally draining and lead to low self-esteem.

Because of these struggles, ADHD is often linked to mental health issues such as depression, anxiety, and mood disorders.^[1]

This explains why self-care and self-compassion are powerful tools for anyone living with ADHD.

Poor Physical Wellness

ADHD may be linked to more risky behaviors, such as substance misuse, smoking, binge eating, and unsafe sex.^[11]

ADHD may also pose additional challenges in terms of leading a healthy lifestyle. For instance, adopting a balanced, ADHD-friendly diet and sticking to an exercise routine may require organization, planning, and motivation, all of which can be affected by ADHD.

This can put people with untreated ADHD at a higher risk of heart disease, obesity, and other chronic ailments in the long run.^[11]

Legal Issues

Judgment, decision-making, and impulse control may be affected in a person with ADHD. Those with ADHD can have a harder time understanding the dangers or harms of their actions on themselves or those around them.

In fact, a lot of studies document a link between ADHD and risk-taking behaviors in different areas. These include gambling, careless driving, risky sex practices, and substance use.^[12] As a result, ADHDers may be more likely to engage in them. 

If you notice a tendency for these types of behaviors, this doesn’t make you a bad person. ADHD simply makes it difficult to ignore and control the urges that could get you into a legal fix.

Medication, counseling, and social training can help you better manage your impulses and regain control over your daily decisions. 

Adult ADHD Treatment

ADHD isn’t a journey that you have to go on alone.

With the right mix of strategies, such as therapy, support systems, and for some, medication, navigating life often becomes much easier.

Treatment may involve the following:

• Medication: Stimulant medications help regulate brain activity and are often the first treatment choice recommended by doctors.
• Behavioral therapy: Cognitive behavioral therapy is a goal-oriented form of psychotherapy that helps replace unhealthy habits and thought patterns with beneficial and productive ones.
• Support groups: ADHD support groups are a safe space for you to share your experiences and learn from people who are also navigating the journey of ADHD.
• ADHD coaching: An ADHD coach can provide tools and advice to help you carry out your daily duties and responsibilities in an organized and timely manner.

A combination of both medications and therapy is proven to be the most effective for many people.

ADHD medications can improve symptoms of hyperactivity, inattention, and impulsivity. Meanwhile, ADHD coaching and therapy can help you understand your condition better and build healthy coping strategies.

You might even learn how to harness your natural creativity, intuitiveness, and resilience. Some of the attributes of ADHD can actually give you an edge!

Treatment Should Not Be Overlooked in Adult ADHD

While adult ADHD cannot be cured, its symptoms can be treated.

The fact is that people with ADHD have the potential for greatness – with or without help. But treatment tilts the odds in your favor, paving a smoother path toward your goals!

The first life-changing decision you can make is getting the right diagnosis.

If you’re concerned that you may have ADHD, you can take ADDA’s ADHD test for adults, which will help you identify signs and symptoms. The results can help you make a more informed decision on the best next steps to improve your quality of life.

References

[1] Choi, W. S., Woo, Y. S., Wang, S. M., Lim, H. K., & Bahk, W. M. (2022). The prevalence of psychiatric comorbidities in adult ADHD compared with non-ADHD populations: A systematic literature review. PloS one, 17(11), e0277175. https://doi.org/10.1371/journal.pone.0277175

[2] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain Sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[3] Prakash, J., Chatterjee, K., Guha, S., Srivastava, K., & Chauhan, V. S. (2021). Adult attention-deficit Hyperactivity disorder: From clinical reality toward conceptual clarity. Industrial Psychiatry Journal, 30(1), 23–28. https://doi.org/10.4103/ipj.ipj_7_21

[4] Rivas-Vazquez, R. A., Diaz, S. G., Visser, M. M., & Rivas-Vazquez, A. A. (2023). Adult ADHD: Underdiagnosis of a Treatable Condition. Journal of Health Service Psychology, 49(1), 11–19. https://doi.org/10.1007/s42843-023-00077-w

[5] Ginapp, C. M., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2022). The lived experiences of adults with attention-deficit/hyperactivity disorder: A rapid review of qualitative evidence. Frontiers in Psychiatry, 13, 949321. https://doi.org/10.3389/fpsyt.2022.949321

[6] Lesch K. P. (2018). ‘Shine bright like a diamond!’: is research on high-functioning ADHD, at last, entering the mainstream? Journal of child psychology and psychiatry, and allied disciplines, 59(3), 191–192. https://doi.org/10.1111/jcpp.12887

[7] Skodzik, T., Holling, H., & Pedersen, A. (2017). Long-Term Memory Performance in Adult ADHD. Journal of Attention Disorders, 21(4), 267–283. https://doi.org/10.1177/1087054713510561

[8] Helgesson, M., Björkenstam, E., Rahman, S., Gustafsson, K., Taipale, H., Tanskanen, A., Ekselius, L., & Mittendorfer-Rutz, E. (2023). Labour market marginalisation in young adults diagnosed with attention-deficit hyperactivity disorder (ADHD): a population-based longitudinal cohort study in Sweden. Psychological Medicine, 53(4), 1224–1232. https://doi.org/10.1017/S0033291721002701

[9] Bangma, D. F., Tucha, L., Fuermaier, A. B. M., Tucha, O., & Koerts, J. (2020). Financial decision-making in a community sample of adults with and without current symptoms of ADHD. PloS one, 15(10), e0239343. https://doi.org/10.1371/journal.pone.0239343

[10] Anouk Scheres, Balan, M., Paraskevopoulou, M., & Arnt Schellekens. (2024). Preference for Immediate Rewards in Attention-Deficit/Hyperactivity Disorder and Substance Use Disorder: A Shared Intermediate Phenotype? Current Addiction Reports. https://doi.org/10.1007/s40429-024-00558-y

[11] Schoenfelder, E. N., & Kollins, S. H. (2016). Topical Review: ADHD and Health-Risk Behaviors: Toward Prevention and Health Promotion. Journal of Pediatric Psychology, 41(7), 735–740. https://doi.org/10.1093/jpepsy/jsv162

[12] Pollak, Y., Shoham, R., Anouk Scheres, & Dekkers, T. J. (2023). ADHD and Risk-Taking Behavior: Associations, Mechanisms, and Interventions. Autism and Child Psychopathology Series, 295–332. https://doi.org/10.1007/978-3-031-41709-2_12

The post Untreated Adult ADHD: Why a Diagnosis Is Life-Changing appeared first on ADDA - Attention Deficit Disorder Association.

ADHD-PI, or inattentive type, is one of the three subtypes of ADHD. Its main symptoms involve forgetfulness, disorganization, inattentiveness, and a lack of concentration. ^[1]

Newer research suggests that this form of ADHD is the most common among all three subtypes in adults.^[2] Even so, it is far less recognized and can sometimes be mistaken for a mood or anxiety disorder.

With the proper diagnosis and treatment, people with ADHD-PI can improve their focus and organizational skills, giving them the best shot at success in their careers and academics.

Originally published on May 16th, 2023, this article was updated and republished on September 12th, 2024.

What Is ADHD-PI?

ADHD-PI is a subtype of attention deficit hyperactivity disorder characterized by symptoms of inattention, disorganization, and difficulty finishing tasks.

For example, an individual with ADHD-PI may often misplace important items, miss deadlines, mix up work instructions, or have trouble paying attention during conversations.

Because of these behaviors, the person may be seen as a “daydreamer” or “someone who couldn’t care less,” especially if the condition is undiagnosed. But these labels greatly misrepresent the person’s true abilities and struggles.

If ADHD has changed how you approach work or school, it’s important to realize that this does not make you “lazy” or “apathetic.” Science has proven that the unique structure and chemistry of the ADHD brain can make it difficult to pay attention and stay on track.^[3]

But with the right support and treatment, many people with ADHD can let go of those negative labels. They can find ways to manage their symptoms so they can focus when they need to on the things they care about.

Signs of Inattentive ADHD

A person with inattentive type may have symptoms of hyperactivity or impulsivity. But their main symptoms affect their ability to focus, organize, prioritize, and complete tasks.

If you have inattentive-type ADHD, you may notice the following:^[1]

• Being forgetful in your daily activities and chores (e.g., missing bills or appointments)
• Being easily distracted by your surroundings or unrelated thoughts
• Missing details and making careless mistakes at school or work
• Having difficulty organizing your time, projects, and belongings
• Avoiding work that requires you to focus for extended periods
• Getting distracted or disengaged during conversations
• Forgetting instructions and failing to finish tasks
• Losing items that you need for various activities
• Struggling to stay focused on specific activities

The above symptoms are based on the diagnostic criteria listed by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). This widely-adopted resource helps healthcare professionals diagnose mental health conditions more accurately.

How Does ADHD-PI Differ From ADHD?

There are three different subtypes of ADHD, each with different diagnostic criteria and symptom profiles.

They are as follows:^[1]

• Inattentive type: As discussed earlier, the main symptoms of this type involve distractibility, forgetfulness, and a lack of time management or proper prioritization.
• Hyperactive/impulsive type: Individuals with this subtype tend to fidget and have trouble staying seated. They may seem like they’re always on the move and difficult to keep up with. Additionally, they often struggle with self-control and have trouble waiting their turn.
• Combined type: People with combined type show a balanced mix of symptoms of inattention and symptoms of hyperactivity or impulsivity.

ADHD-PI shares many common features with the other two subtypes. However, the most striking difference is this: Those with predominantly inattentive have fewer symptoms of hyperactivity and impulsivity (if any at all) compared to those with hyperactive-type or combined-type ADHD.^[1]

In general, there are more women with inattentive ADHD than men, who often exhibit hyperactivity symptoms.

The networks and structure of the brain may also differ from one subtype to the other.^[4]

The medication and treatment for all three subtypes tend to overlap. But there may be slight differences in how to manage each.

For example, your therapist or ADHD coach may focus more on improving attention and memory if you have inattentive type. On the other hand, a person with hyperactive/impulsive type may need more professional support for self-control and regulation.

Diagnosis and Tests for ADHD-PI

Currently, there isn’t one single test to accurately diagnose ADHD. Instead, getting a proper diagnosis involves a process and combination of methods.

According to the DSM-5, a diagnosis for ADHD-PI can be made in adults if the following conditions are met:^[1]

• The individual experiences at least five symptoms of inattentive type ADHD
• The symptoms are continually present for six months or more
• They are significant enough to interfere with how the person functions in social, academic, or work settings
• They show up in at least two areas of the individual’s life, such as at work, school, or while they’re with friends or family
• The symptoms did not appear abruptly in adulthood but have already been present in childhood
• They’re likely not caused by another mental health condition

Your doctor will carefully assess whether your condition and symptoms meet the above criteria.

First, your doctor will likely ask about your symptoms and how they affect your day-to-day life. Additionally, they may also use an ADHD rating scale to determine the extent to which ADHD impacts your daily activities. These rating scales consist of questionnaires about different things, like your experiences at work, social settings, or school.

On top of that, your doctor may request to talk to someone who knew you well as a child, like your parent, teacher, or nanny. That way, they can learn and understand whether you struggled with ADHD as a child.

ADHD in adults can be trickier to spot because of how different it looks compared to ADHD in children. Because of this, it’s best to seek help from a trained professional, like a specialist or psychiatrist, who has experience diagnosing and providing support to adults with the condition.

This enables you to get the most accurate diagnosis, which is a huge step in the right direction. Getting treated for ADHD is a life-changing decision that can empower you to focus on and pursue your ambitions.

Predominantly Inattentive ADHD Treatment Options

You can take an ADHD-PI screening test or seek a doctor’s advice if you think you have this ADHD subtype. After your doctor assesses and evaluates your symptoms, they will be able to help you understand the likely causes of your symptoms.

The right diagnosis opens the door to proper treatment and support, which can lead to better focus, memory, and organization skills.

According to research, the most effective management approach typically involves a combination of both medications and therapy.^[5]

Medications

The most commonly used medications to treat ADHD-PI are divided into two categories:

• Stimulants
• Non-stimulants.

Stimulant medications are generally the first treatment choice because they’re the most effective for many people. They help regulate the levels of chemical messengers known as neurotransmitters in your brain.

Your doctor might recommend a long-acting stimulant medication. This preparation can be more convenient and often has a smoother and longer-lasting effect on symptoms.

If stimulant medications don’t work well enough, your healthcare professional may recommend non-stimulant drugs.

Coping Strategies

Apart from medications, you can also manage inattentive type through other methods. These include:

• Cognitive behavioral therapy: CBT guides you in identifying negative behaviors and thinking patterns. You’ll learn how to replace them with positive habits that improve your organization, planning, focus, and communication skills.^[5]
• ADHD coaching: You can collaborate with an ADHD coach to set up personalized structures and strategies that boost your attention and organizational skills.
• Support groups: These communities are a safe, judgment-free zone where you can connect with like-minded people and seek support and advice from those on a similar journey. One such community is the ADDA+ virtual support group for adults.

Other practical coping strategies include body doubling and using productivity timers or apps to keep you on track. Decluttering your workspace and switching up your work environment can help you focus on your tasks.

ADHD Doesn’t Disqualify Success and Productivity

Inattentive-type ADHD is highly treatable. A combination of medications, therapy, and lifestyle changes can help you redirect your attention and tap into your true capabilities.

If you want to learn more about ADHD-PI and other subtypes, check out ADDA+. It’s a one-stop center for expert-curated ADHD resources, tools, courses, and tips. It’s also where you can find a supportive community of peers who can cheer you on as you work toward and achieve your goals!

References

[1] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[2] Ayano, G., Tsegay, L., Gizachew, Y., Necho, M., Yohannes, K., Abraha, M., Demelash, S., Anbesaw, T., & Alati, R. (2023). Prevalence of attention deficit hyperactivity disorder in adults: Umbrella review of evidence generated across the globe. Psychiatry Research, 328, 115449. https://doi.org/10.1016/j.psychres.2023.115449

[3] Salmi, J., Salmela, V., Salo, E., Mikkola, K., Leppämäki, S., Tani, P., Hokkanen, L., Laasonen, M., Numminen, J., & Alho, K. (2018). Out of focus – Brain attention control deficits in adult ADHD. I, 1692, 12–22. https://doi.org/10.1016/j.brainres.2018.04.019

[4] Saad, J. F., Griffiths, K., & Korgaonkar, M. S. (2020). A Systematic Review of Imaging Studies in the Combined and Inattentive Subtypes of Attention Deficit Hyperactivity Disorder. Frontiers in Integrative Neuroscience, 14. https://doi.org/10.3389/fnint.2020.00031

[5] Wakelin, C., Willemse, M., & Munnik, E. (2023). A review of recent treatments for adults living with attention-deficit/hyperactivity disorder. The South African Journal of Psychiatry: SAJP: the journal of the Society of Psychiatrists of South Africa, 29, 2152. https://doi.org/10.4102/sajpsychiatry.v29i0.2152

The post Exploring ADHD-PI: When Inattention Is the Issue appeared first on ADDA - Attention Deficit Disorder Association.

If you relate to this, you may be living with combined type attention-deficit/hyperactivity disorder (ADHD).

There are three main types of ADHD:

• Predominantly inattentive ADHD (also known as ADHD-PI)
• Predominantly hyperactive/impulsive ADHD
• Combined type ADHD

Combined type ADHD is the least common. Based on recent research, the most prevalent type is predominantly inattentive ADHD, followed by predominantly hyperactive/impulsive ADHD.^[1]

Any kind of adult ADHD diagnosis will likely lead to questions, and that’s perfectly normal.

Learning more about your unique mix of symptoms empowers you to seek the treatment and support you need.

We’ll cover what combined type ADHD looks like in everyday life and how you can manage it through medication and other approaches.

Originally published on December 20th, 2022, this article was updated and republished on September 6th, 2024.

What Is ADHD Combined Type?

Combined type ADHD, or mixed type ADHD, is a neurobehavioral condition that affects your brain and, in turn, your behavior. Combined type ADHD presents with both hyperactive-impulsive and inattentive symptoms.

The symptoms of ADHD are divided into two main categories: hyperactivity/impulsivity and inattention. Hyperactive-impulsive symptoms can include fidgeting, interrupting people, and impatience. Inattentive symptoms can include trouble focusing, inability to follow through on tasks, and poor time management.

If you experience symptoms in both categories, you may have combined type ADHD.

A diagnosis can be made based on the criteria outlined by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5)—a guide that helps healthcare professionals classify and diagnose mental health disorders accurately.

According to the DSM-5 criteria, you may be diagnosed with combined type ADHD if all of the following are met:^[2]

• Five or more symptoms of inattention for at least 6 months
• Five or more symptoms of hyperactivity/impulsivity for at least 6 months
• Symptoms interfere with your performance at work or school
• Symptoms are present in two or more settings, such as at work, school, or home
• Other mental health disorders, such as anxiety or depression, cannot better explain your symptoms
• Some symptoms were present before the age of 12

Having combined type ADHD does not mean that your ADHD is more severe. 

Instead, the severity of your ADHD depends more on the rating (mild, moderate, or severe) given by your specialist.

Like other types of ADHD, combined type ADHD can be categorized into different severity levels, which are:^[2]

• Mild: Few symptoms are present other than the ones needed to meet the minimum diagnostic criteria. ADHD-related impairment is minimal.
• Moderate: The number of dominant symptoms and degree of impairment lies between “mild” and “severe.”
• Severe: There are many symptoms present, or a few that are particularly severe. Your ADHD symptoms are serious enough to cause significant trouble at work, school, or in social settings.

If you want to know more about ADHD types and talk to people who actually understand you, join ADDA+. It’s a community of individuals just like you who want to share knowledge, swap stories, and learn.

Signs and Symptoms of Combined Type ADHD in Adults

Adults have to display symptoms of inattention and hyperactivity/impulsivity in a combined ADHD presentation.

All types of ADHD have a range of symptoms and different intensities. If you have combined type ADHD, you might experience some (or all) of the symptoms in the lists below. You may also notice that some are more prominent than others.

Inattentive Symptoms

Based on the DSM-5, the nine symptoms of inattention in ADHD include:^[2]

• Difficulty focusing on tasks
• Inability to follow through with instructions and complete tasks
• Getting distracted by unrelated thoughts
• Making careless mistakes and overlooking important details
• Difficulty listening when spoken to
• Unable to organize tasks and manage time
• Hesitating to take on tasks that require sustained focus
• Losing important items
• Forgetfulness (missing events, meetings, or deadlines)

Hyperactive-Impulsive Symptoms

The DSM-5 has also outlined the symptoms of hyperactivity and impulsivity in ADHD. They include:^[2]

• Fidgeting, tapping your hands and feet, or moving in your seat
• Unable to stay seated
• Feeling restless
• Struggling to stay quiet while participating in activities
• Constantly “on the go” and hard to keep up with
• Talking excessively
• Interrupting others and having trouble waiting your turn in conversations
• Getting impatient when waiting your turn or standing in line
• Intruding on other people’s conversations and activities

Learning about the symptoms can help you separate what’s part of your personality and what’s actually due to your ADHD.

It’s an opportunity to view yourself in a new light –and form better strategies to overcome challenges.

How Combined Type ADHD Is Diagnosed

Both adults and children can be diagnosed with combined type ADHD. Often, this process starts with a visit to a family doctor, who will assess your symptoms.

Sometimes, a primary care provider, like your GP, can diagnose ADHD. However, it’s not unusual for them to refer you to a specialist with expertise in diagnosing and treating adult ADHD. These mental health specialists will likely have more training and experience supporting adult ADHDers.

There’s no single test or method of diagnosing combined-type ADHD. During this process, your doctor will ask about your symptoms and how they affect your daily activities and relationships. They may also use a rating scale, which is a questionnaire that assesses the frequency and severity of your symptoms.

Additionally, they could ask to speak to someone who was close to you as a child, like a parent or teacher. This will help them understand whether you experienced ADHD symptoms as a child.

Once they have the information they need, they can make a more accurate diagnosis.

You may be diagnosed with combined type ADHD if you experience both symptoms of inattention and hyperactivity or impulsivity. These include lack of focus, restlessness, poor memory, and being unable to wait your turn. ^[3]

It can feel daunting to reach out and seek a diagnosis. That said, many adult ADHDers who receive a diagnosis find it to be a huge step in the right direction since this provides an explanation for their struggles and allows them to get the help they need.

What Increases Your Risk of Combined Type ADHD?

You might have heard that ADHD is linked to poor parenting. Another common belief is that consuming too many sugary foods can lead to ADHD. These are myths and are not proven by science.

What research has found is that one of the biggest risk factors for combined type ADHD is genetics. This means that it can run in the family. If you have a parent, sibling, or blood relative with the condition, you’re more likely to develop it yourself.^[4]

There are some other possible risk factors for ADHD, which include premature birth and having a disease as a newborn.^[4]

Based on these risk factors, there’s no known way to prevent ADHD from developing in children. That said, it’s a highly treatable condition that can be managed with a mix of medication and ADHD therapy.

Treatment for Combined Type ADHD

While there’s no cure for ADHD, treatment is readily available – and often effective enough to help you thrive and succeed.

Treatment for combined type ADHD usually involves both medication and behavioral therapy and targets symptoms of inattention and hyperactivity/impulsivity.

Your specialist may prescribe any of the following medications to treat your symptoms:^[5]

• Stimulant medications: These are usually the first choice for treating any type of ADHD because they’re effective for most people. Stimulant medications help increase chemical messengers (neurotransmitters) in your brain and regulate brain activity.

• Non-stimulant medications: If you do not respond well to stimulant medications or cannot tolerate their side effects, your doctor might recommend non-stimulant medications instead.

Some non-drug management options for combined-type ADHD in adults include:

• Cognitive behavioral therapy (CBT): CBT helps you recognize, address, and change habits and thinking patterns that prevent you from achieving your goals. This therapy can help you improve your organization, planning, focus, time management, and problem-solving skills.^[6]

• Mindfulness therapy: Mindfulness-based techniques can help reduce mind-wandering and distractability, enhance attention, and regulate emotions.^[7]

• ADHD support groups: Support groups connect you to people with ADHD, giving you access to helpful advice, encouragement, and comfort from those who understand your struggles. ADDA’s Online Support Group for Beginners is a fantastic place to grow, learn, and journey alongside people who have walked in your shoes.

• ADHD coaching: An ADHD coach works with you to create structures and strategies that help you stay on track, manage your commitments, and hone valuable skills like organization and time management.

Getting the right support and treatment can be life-changing. So, it’s best to get a proper diagnosis from a trained professional, preferably a specialist with experience with adult ADHD.

Combined Type ADHD Is Common and Treatable

Combined type ADHD can be trickier to manage due to its wide range of possible symptoms. But don’t be discouraged by the label on your diagnosis. It isn’t necessarily more severe or disruptive than other types of ADHD.

Keep in mind that treatment and support are readily available. 

Your doctor will work with you to find the best course of action based on your symptoms and treatment goals. And with the right advice and support, you’ll set yourself up for success in your work, school, and relationships.

If you’re concerned that you may have ADHD, you can take ADDA’s ADHD test. This questionnaire helps you recognize the signs of ADHD and determine the best next steps to take.

A proper diagnosis is a step in the right direction to living your life to its fullest!

References

[1] Ayano, G., Tsegay, L., Gizachew, Y., Necho, M., Yohannes, K., Abraha, M., Demelash, S., Anbesaw, T., & Alati, R. (2023). Prevalence of attention deficit hyperactivity disorder in adults: Umbrella review of evidence generated across the globe. Psychiatry research, 328, 115449. https://doi.org/10.1016/j.psychres.2023.115449

[2] Cabral, M. D. I., Liu, S., & Soares, N. (2020). Attention-deficit/hyperactivity disorder: diagnostic criteria, epidemiology, risk factors and evaluation in youth. Translational pediatrics, 9(Suppl 1), S104–S113. https://doi.org/10.21037/tp.2019.09.08

[3] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[4] Faraone, S. V., & Larsson, H. (2019). Genetics of attention deficit hyperactivity disorder. Molecular psychiatry, 24(4), 562–575. https://doi.org/10.1038/s41380-018-0070-0

[5] Nazarova, V. A., Sokolov, A. V., Chubarev, V. N., Tarasov, V. V., & Schiöth, H. B. (2022). Treatment of ADHD: Drugs, psychological therapies, devices, complementary and alternative methods as well as the trends in clinical trials. Frontiers in pharmacology, 13, 1066988. https://doi.org/10.3389/fphar.2022.1066988

[6] William, S., Horrocks, M., Richmond, J., Hall, C. L., & French, B. (2024). Experience of CBT in adults with ADHD: a mixed methods study. Frontiers in psychiatry, 15, 1341624. https://doi.org/10.3389/fpsyt.2024.1341624

[7] Bachmann, K., Lam, A. P., & Philipsen, A. (2016). Mindfulness-Based Cognitive Therapy and the Adult ADHD Brain: A Neuropsychotherapeutic Perspective. Frontiers in psychiatry, 7, 117. https://doi.org/10.3389/fpsyt.2016.00117

The post ADHD Combined Type: A Common and Treatable Diagnosis appeared first on ADDA - Attention Deficit Disorder Association.

You might be able to do it for a while, but eventually, that ball will surface. Keeping it underwater will take a lot of energy – and the same goes for hiding your ADHD symptoms.

Instead of letting those around you know about your challenges, you may have learned to compensate for them in different ways,

This might include coming up with “reasonable” excuses for being late or distracted. Maybe you tend to suppress stimming behaviors like bouncing your legs or chewing on the end of your pen.

This is what’s known as ADHD masking. 

It happens when a person tries to hide their ADHD symptoms to blend in with the crowd and protect themselves from judgment. This is done by mimicking the behaviors of those around them.

In some instances, it might be a helpful strategy. But it comes at a cost because maintaining the mask is draining and isolating. That’s why it can lead to burnout and affect a person’s mental health.

Read on to learn how to stop ADHD masking and regain your confidence.

Originally published on May 1st, 2023, this article was updated and republished on August 1st, 2024.

Understanding ADHD Masking

Masking is when a person with ADHD acts in a “socially acceptable” way to fit in and form better connections with those around them.

This usually involves camouflaging their symptoms by controlling their impulses, rehearsing responses, and copying the behaviors of those who don’t have ADHD.

Keep in mind that masking does not mean you’re fake or ingenuine. It’s often a learned response based on what society views as “normal.” Many adults with ADHD mask their symptoms to prevent them from interfering with their relationships and social life.

Some people mask unknowingly, while others are aware of it. This ability to adapt socially is usually learned from childhood, which can complicate or delay proper diagnosis.^[1]

Research also suggests that women with ADHD are less likely to be diagnosed than men with ADHD due to these compensatory mechanisms and masking behaviors.^[2]

If you’re looking for resources to learn more about ADHD masking, check out ADDA+. It’s a supportive community providing helpful tools, resources, and encouragement to empower you to live your best life.

The Signs Of ADHD Masking

ADHD masking can take many different forms. Knowing what it looks like can help you recognize and understand it better.

In general, you can split masking into two main groups: masking in inattentive-type ADHD and masking in hyperactive-type ADHD.

Examples of ADHD Masking

Different forms of ADHD can lead to different masking symptoms.

For instance, predominantly inattentive ADHD is linked to difficulty focusing, trouble listening during conversations, poor organization, forgetfulness, and a lack of time management.^[3]

One example of ADHD masking for these inattentive-type symptoms is a behavior known as stimming.

ADHD stimming describes a self-soothing or self-stimulating behavior that involves making the same movements, actions, or sounds repeatedly. Examples include rocking back and forth, humming, or grinding your teeth.

ADHD masking by stimming might help improve focus, reduce boredom, and self-soothe.

Apart from stimming, other examples of inattentive ADHD masking include:

• Coming up with excuses for being late or distracted (without harmful intentions)
• Putting in twice the amount of effort and time than others to achieve a goal
• Working extra hard to complete tasks right before the deadline
• Checking your work multiple times before submission
• Focusing intensively during conversations to keep up
• Being extra early to events to avoid being late
• Having multiple alarms and reminders set up
• Writing everything down

Hyperactive-type ADHD typically involves fidgeting, talking excessively, being unable to wait your turn, or being unable to sit still.^[3]

Examples of masking for this form of ADHD may include:

• Staying silent in conversations or being extra cautious with your words
• Suppressing your energy to appear calm
• Suppressing the urge to fidget or stim
• Bottling strong emotions up

Often, masking feels like living with two different personas. The first is for when you’re alone or with those you feel comfortable around, and the other is for when you’re around colleagues, classmates, and other people you don’t know well.

ADHD Masking Vs. Managing ADHD

ADHD masking isn’t always bad. Certain coping strategies, like fidgeting, may be harmless and maybe even useful if they help with symptoms.

Masking can result in a person learning to adapt and function better in their work, relationships, and at home. This can help prevent your life from getting derailed by your symptoms (not just hiding or denying them).

These coping strategies can help manage ADHD, but it’s important to note that they develop due to a person adapting to mask their symptoms.

Here are some examples of healthy compensation mechanisms of masking:

• Making it a point to listen actively during conversations, especially with a partner or loved one
• Setting multiple reminders to ensure you remember important work and family events
• Jotting down ideas or important things to remember whenever they come into mind
• Decluttering and organizing your workspace to help you focus

Consequences Of Masking

For many people, masking takes a lot of mental and emotional energy. Like swimming with that beach ball, it isn’t easy.

Other issues can include:

• Having trouble finding support when facing ADHD-related challenges
• Complicating or delaying a diagnosis, leading to untreated ADHD^[4]
• Developing anxiety and depression from undiagnosed ADHD
• Having trouble differentiating what’s real and what’s an act
• Having perfectionist tendencies and lower self-esteem
• Feeling burnout from having to act a certain way ^[5]
• Becoming anxious or tense around other people
• Feeling alone or isolated

It’s best to assess how masking impacts you and identify which behaviors are helpful and which are harmful. For example, learning how to organize your workplace might be frustrating at first, but it can lead to better focus and work performance.

On the other hand, if certain forms of masking have taken a toll on your mental health, unmasking may be the best decision to make. It can be daunting, but it’s a change that many ADHDers don’t regret making.

It’s still important to have your ADHD professionally diagnosed and treated, as this can help lighten the mental load of masking. And there are plenty of ADHD resources and avenues for support that can help you.

What Is ADHD Masking Burnout?

ADHD masking takes a lot of time and energy. You may also constantly worry that someone might find out you’re “putting on a show.”

In the long run, ADHD masking might lead to burnout symptoms, including:

• Feeling exhausted for no apparent reason
• Experiencing anxiety or depression
• Turning to unhealthy coping mechanisms, such as alcohol
• Having strained social relationships and keeping yourself isolated

How Can Unmasking Help?

When you unmask, you allow your friends and family to understand your ADHD challenges and support you better. This makes it easier for you to seek support and encouragement when you need it.

It also reduces the emotional and mental weight of having to act and talk a specific way whenever you’re around people.

For some people, unmasking gets them closer to an accurate diagnosis. It can also be the first step to building greater self-love and confidence.

Just remember to be patient and compassionate with yourself during the process.

5 Tips To Help You Unmask Your ADHD

You don’t have to unveil your true persona in every situation. That can feel overwhelming. Instead, decide who you feel comfortable unmasking for. Then, you can develop a gradual plan to do so.

Here are five tips to help you out with unmasking your ADHD:

1. Identify when and why you mask your symptoms. Many ADHDers mask unknowingly. Try to be aware of how you behave around certain groups of people. Identify situations that cause discomfort, and reflect on why your mask goes up. This allows you to assess all your masking behaviors and differentiate helpful from harmful ones.
2. Explore alternatives for unhealthy masking behaviors.There are ways to manage your symptoms without masking. For example, if loud parties and large gatherings drain you, make it a point to leave the event earlier instead of completely rejecting invites. Or, if you tend to suppress all your emotions, try to talk to a therapist to learn how to acknowledge and regulate them better.
3. Don’t be afraid to speak about your ADHD challenges. Inform your closest friends and family members about your struggles with ADHD. Then, gradually move on to your other relationships. You can also ask those around you to help spot and point out your usual masking behaviors so you’re more aware of when they happen.
4. Understand that you don’t have to journey alone. Living with ADHD can sometimes feel like an isolated and lonely path. By connecting with other ADHDers, you can seek support, encouragement, and advice from others who have been down the same road. ADDA’s virtual support groups can help you find an online community where you can express yourself without judgment.
5. Seek professional treatment and support. ADHD medications can improve symptom management. Additionally, therapy can help you learn how to replace self-limiting thoughts with healthier, self-motivating ones. An ADHD therapist or ADHD coach can also help you improve your organization, prioritization, and time management skills.

Balancing The Double-Edged Sword Of ADHD Masking

Unhealthy masking behaviors often lead to burnout. One of the best ways to prevent this is by helping others see the world through the lens of your brain. This can relieve the pressure of putting on a show and help you build a support system for when you need one.

Ultimately, what people think of you doesn’t have to hold you back from living a happy and fulfilling life with ADHD. Remember to celebrate your strengths and victories.

References

[1] Kosaka, H., Fujioka, T., & Jung, M. (2019). Symptoms in individuals with adult-onset ADHD are masked during childhood. European archives of psychiatry and clinical neuroscience, 269(6), 753–755. https://doi.org/10.1007/s00406-018-0893-3

[2] Young, S., Adamo, N., Asgeirsdottir, B. B., Branney, P., Beckett, M., Colley, W., Cubbin, S., Deeley, Q., Farrag, E., Gudjonsson, G. H., Hill, P. S., Hollingdale, J., Kilic, O., Lloyd, T., Mason, P. W., Paliokosta, E., Perecherla, S., Sedgwick, J., Skirrow, C., . . . Woodhouse, E. (2020). Females with ADHD: An expert consensus statement taking a lifespan approach providing guidance for the identification and treatment of attention-deficit/ hyperactivity disorder in girls and women. BMC Psychiatry, 20(1). https://doi.org/10.1186/s12888-020-02707-9

[3] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[4] Rivas-Vazquez, R. A., Diaz, S. G., Visser, M. M., & Rivas-Vazquez, A. A. (2023). Adult ADHD: Underdiagnosis of a Treatable Condition. Journal of Health Service Psychology, 49(1), 11–19. https://doi.org/10.1007/s42843-023-00077-w

[5] Ginapp, C. M., Greenberg, N. R., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2023). The experiences of adults with ADHD in interpersonal relationships and online communities: A qualitative study. SSM – Qualitative Research in Health, 3, 100223.

The post ADHD Masking: Does Hiding Your Symptoms Help or Harm? appeared first on ADDA - Attention Deficit Disorder Association.

For non-ADHDers, this state of flow is an enjoyable or productive way to spend time. However, for those with attention-deficit/hyperactivity disorder (ADHD), periods of hyperfixation can be both a blessing and a curse.

You’ll gain deep knowledge and experience in the subject or activity (positive). But you’ll also find yourself completely disengaged from everything else around you (problem).

ADHD hyperfixation isn’t an official symptom of ADHD. In fact, it sounds contradictory to what ADHD is most widely known for – inattention and a lack of focus.^[1]

As you learn more about this condition, you’ll discover that ADHD isn’t actually an attention-deficit disorder. It’s more of an attention-abundance disorder. The challenge lies in learning to regulate and control it.

When this wealth of attention isn’t managed well, you can experience what’s known as ADHD hyperfixation.

The good news is that you can learn to recognize hyperfixation and find ways to keep it in check!

Originally published on March 20th, 2023, this post was updated and republished on July 12th, 2024. 

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What Is ADHD Hyperfixation?

ADHD hyperfixation refers to a strong and prolonged interest in or focus on something. In this state, the person typically becomes oblivious to everything else. They become completely absorbed in the subject or activity at hand.

Hyperfixation typically happens with things the individual enjoys or finds fascinating. This could be a hobby, activity, TV show, person, video game, or even a specific type of food.

In a state of ADHD hyperfixation, you become oblivious to the passing of time and what’s happening around you.

When you’re jolted back into reality, you may find yourself disoriented by your surroundings, like falling out of a “trance.” It may also take a while to regain your bearings and readjust to “real life.”

People with ADHD tend to experience this heightened state of focus more intensely and frequently.^[2]

And if you have ADHD, you’re more likely to fixate on something enjoyable or rewarding. This happens because ADHD changes how your brain perceives reward and gratification.^[2]

If you’re struggling with an ADHD fixation, remember that this does not make you a “lazy” or “irresponsible” adult.

The ADHD brain is wired to process information differently from the non-ADHD brain. This affects how you experience time and seek motivation.

Why Do People Hyperfixate?

Anyone can experience hyperfixation from time to time.

When you’re doing something you really enjoy, it’s easy to lose track of time and become so engrossed that everything else fades away.

However, research has found that these episodes are more frequent and intense in those with certain traits or conditions.^[2]

The following can cause or contribute to hyperfixation:

• ADHD: The ADHD brain naturally has lower levels of a chemical messenger called dopamine. It is responsible for pleasure and motivation. When you do something stimulating, your brain becomes drawn to the activity. This makes switching to less exciting yet necessary tasks harder, leading to hyperfixation.
• Autism: Intense interests can help people with autism find enjoyment and cope with daily life. Repeating these activities may provide a sense of comfort and security.
• Obsessive-compulsive disorder (OCD): In OCD, a person typically experiences recurring thoughts and takes part in repetitive behaviors. If you have OCD, you might find that you’re constantly engaging in the same repetitive behaviors to ease your anxiety or fears.^[3]
• Anxiety and fears: When affected by anxiety, you might become hyperfixated on specific worries. It is also possible to become hyperfixated on a hobby or interest as a way to fight your fearful thoughts and escape reality.
• Low mood or depression: Hyperfixation can be a coping mechanism if you have depression. Focusing on something enjoyable helps distract you from unpleasant thoughts or feelings.

There are various possible causes of hyperfixation. It’s important to get your symptoms checked out by a healthcare professional.

Your doctor will be able to conduct a more thorough examination and pinpoint the most likely cause of your hyperfixation.

You can also track when your hyperfixations happen the most.

For some people, anxiety and worry can cause them to focus entirely on something fun, like a new video game or movie, to escape real life.

Meanwhile, others may experience this phenomenon when they forget to set alarms or reminders. This allows time blindness to kick in, making it hard to track how much time they’ve spent on something.

ADHD Hyperfixation Vs. Hyperfocus

The terms ADHD hyperfixation and ADHD hyperfocus are often used interchangeably. However, they refer to two distinct phenomena.

ADHD hyperfixation refers to an intense and prolonged state of focus on a particular activity or object. This may lead to happiness, satisfaction, and, at times, increased productivity.

However, if it is not well managed, the person may invest more time and effort than they can afford. They may neglect their personal needs, tasks, and daily responsibilities.

People with ADHD are more likely to experience hyperfixation compared to non-ADHDers.

On the other hand, ADHD hyperfocus refers to being deeply focused on a certain task or activity. Anyone can tap into this “flow state.” When this happens, they become fully engaged with a task without inner worries, fatigue, or boredom.^{[2] , [4]}

Research also shows that this can increase productivity and is often linked to feelings of accomplishment.^[4]

While these two phenomena may be similar in some ways, hyperfixation is fueled by an intense passion or interest in the activity. In contrast, hyperfocus is task-driven and often accompanied by clear goals and a strong sense of direction.

ADHD hyperfixation can be challenging to control and regulate. On the other hand, with hyperfocus, you can deliberately induce a “flow state” and tap in and out of it as you wish.^[4]

Is Hyperfixation a Symptom of ADHD? 

Hyperfixation is not an official symptom of ADHD that counts toward a diagnosis. That said, this experience can be associated with ADHD.

Say you get easily hyperfixated and this interferes with your daily life. In this case, it’s best to get your symptoms assessed by a mental health professional, as it could be a sign of ADHD or another condition like autism or OCD.

Hyperfixation Examples And Signs

Uncontrolled ADHD fixation can cause an unhealthy obsession or addiction to a hobby, activity, or object. This is commonly associated with the following signs:^[2]

• Losing track of time
• Becoming detached from their surroundings
• Neglecting roles and responsibilities
• Ignoring personal needs
• Struggling to stop or switch activities
• Getting caught up with minor details

Hyperfixation manifests differently from one person to another. Someone with ADHD can be engrossed in a hobby like knitting or painting or a random activity like watching the clouds.

At times, this hyperfixation may be helpful. A person who becomes wholly engaged with a work activity or task may spend hours completing it without getting distracted.

On the other hand, hyperfixation can interfere with daily tasks and responsibilities. For example, a person who becomes too caught up in an activity may forget to eat, shower, or finish important work.

Essentially, the overflow of attention tied to adult ADHD isn’t necessarily a liability. In fact, you can use it to your advantage! When you learn to steer your attention better, you can maintain eagle-eye focus on the task at hand and achieve your goals.

How To Stop Hyperfixation And Redirect Your Attention

You can overcome ADHD hyperfixation with professional support and the right strategies.

Here’s how you can effectively manage your attention and make the most out of it.

Set Healthy Boundaries

If you realize that a particular hobby or interest takes up more and more of your time, try to set clear-cut time limits for these activities.

Here’s how you can set proper boundaries:

• Write out a daily or weekly time limit for the activities or hobbies you get fixated on.
• Set reminders and alarms to go off based on your allocated time limits. This can help alert you if you’ve spent too much time on one activity.
• Set a time of day when these activities are allowed. For instance, you may schedule them toward the end of the day to ensure that you stay focused when working or studying.
• Determine the conditions you’ll allow yourself to participate in these activities. For instance, you can only start them once you’ve worked on your chores or after you’ve set a timer.
• Ask friends and family to keep you accountable by checking in with you.

Schedule Consistent Breaks

Incorporate breaks frequently into activities you get fixated on.

Schedule a 5 to 10-minute break for every 30-minute block of time you spend on your favorite pastimes. During this break, you can make a snack, take a quick walk, or do something that helps shift your focus off the activity.

Taking yourself out of what you were doing can prevent an over-immersion in the activity. Plus, it may help realign your perception of time and reality.

Explore New Skills And Interests

By diversifying your pool of hobbies, you’re less likely to become overly fixated on one specific activity.

Challenge yourself by trying a new sport, picking up a foreign language, or learning a musical instrument. Getting involved in volunteer work is another great way to find enjoyment and fulfillment.

When trying something new, it’s a good idea to approach it with healthy boundaries already in place.

Seek Advice And Support

With a solid support system and professional advice, you can learn to manage your time and resources more efficiently.

Working with an ADHD coach can open up a safe space to discuss different strategies. You can learn to avoid hyperfixation triggers, set solid boundaries, and prioritize daily activities.

In addition, your healthcare professional may recommend cognitive behavioral training (CBT). This can help you manage your ADHD hyperfixation and other ADHD-related symptoms. CBT is a form of talk therapy that can boost motivation and focus and help you address habits affecting your productivity and progress.

If you’re interested in becoming part of a community, try joining an ADHD support group. For example, ADDA’s productivity support group is a great place to reach out for tips on time management.

You can also explore a wide range of virtual support groups that cater to people from different walks of life. These communities allow you to connect and seek advice from other ADHDers who can journey alongside you.

Use Tools And Resources

When tackling ADHD hyperfixation, effective time management becomes key.

You can use many different ADHD management tools and resources. By leveraging these tools, you’ll maximize your productivity, stay focused, and manage your time more effectively.

For instance, you can use a time management app to create a daily schedule with time blocks for work and play.

Additionally, you can try the Pomodoro Technique using a simple timer. This widely-used time management method breaks activities into intervals separated by short breaks.

A productivity app, like Todoist or Remember the Milk, can help you keep track of your daily to-dos. This will ensure you complete all you need to before diving into leisure activities.

ADHD Hyperfixation Doesn’t Have To Be Your Productivity Killer

Hyperfixation is a common experience in ADHDers. This typically happens when they engage in activities that they find interesting.

That said, the tendency to hyperfixate doesn’t mean you have to quit activities you enjoy. What’s important is having the right boundaries, support system, and strategies to keep these interests from taking over your life.

If you’re looking for a multi-faceted approach to managing your ADHD hyperfixation (and other symptoms), join the ADDA+ community. Through ADDA+, you’ll gain access to expert-driven resources, live events, and a community of supportive peers to help you along your journey.

References

[1] Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/

[2] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological Research-Psychologische Forschung, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[3] National Institute of Mental Health. (2022). Obsessive-Compulsive disorder. Www.nimh.nih.gov; National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd

[4] Van Der Linden, D., Tops, M., & Bakker, A. B. (2021). The Neuroscience of the Flow State: Involvement of the Locus Coeruleus Norepinephrine System. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.645498

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These could be signs of ADHD perfectionism. This adult ADHD trait is often overlooked, but it can influence how you speak to yourself and what you believe about yourself.

Your self-talk and thoughts are powerful. When you think you’re not good enough, putting yourself out there to accomplish your goals and ambitions becomes harder.

Conversely, when you let go of perfectionism, you’ll build healthy beliefs and mindsets about your strengths and capabilities.

This frees you from the mental restraints of needing to be “perfect.” Ultimately, you’ll have more room to explore your gifts and talents, learn from mistakes, and pursue your ambitions.

What Is Perfectionism in the Context of ADHD?

ADHD typically comes with a lack of focus, poor memory, disorganization, and time blindness—traits that aren’t usually linked to perfectionism.

Yet, research shows that this mindset is one of the most common cognitive distortions in adults with ADHD. ^[1]

That’s because perfectionism carries a much deeper definition than being “perfect” at everything. It’s better described as having greater expectations for yourself than what the situation requires.^[2]

Essentially, ADHD perfectionism can look like setting unrealistic standards for yourself. Sometimes, it involves the tendency to compare yourself to those around you. And for many ADHDers, it may manifest as a crippling fear or anxiety of making mistakes.

What Is the Root Cause of Perfectionism in ADHD?

ADHD performance anxiety and the need to be perfect often stem from the ADHDer’s life experiences.

If you have ADHD, you may have symptoms like inattention, overlooking details, or making careless mistakes.^[3] These might have also earned you disapproval, criticism, disappointment, or even punishment from other people.

Over the years, you can become hyperaware of the errors you make. You might even beat yourself up over the tiniest slip-ups and feel the strong need to impress and prove your worth to those around you.

It can be difficult to truly appreciate and commend yourself for how far you’ve come. But learning to celebrate the progress you’ve made can help you silence this urge to be perfect.

Recognizing the Symptoms of ADHD Perfectionism

ADHD perfectionism isn’t a trait that’s talked about much.

To spot it, keep an eye out for these common signs:

• Having higher standards or expectations of yourself than what’s required of the situation
• Re-checking your work over and over again
• Spending a prolonged amount of time on your tasks
• Feeling very fearful or anxious about making mistakes
• Delaying and procrastinating on tasks ^[4]
• Experiencing ADHD paralysis and being unable to make decisions or work on a task
• Choosing to avoid tasks and miss deadlines rather than turning in something “imperfect”
• Comparing yourself to those around you
• Having an all-or-nothing mindset, where something is either “perfect” or a “failure”
• Low self-esteem and confidence issues
• Getting defensive when receiving constructive feedback
• Feeling extremely discouraged when met with challenges or setbacks
• Dealing with a lot of negative self-talk and criticism
• Believing you do not deserve compliments, praise, or the success you achieve

Recognizing perfectionism is the first step to rebuilding your mindset and confidence.

From Procrastination to Hyperfocus: The Duality of Perfectionism

ADHD perfectionism is a double-edged sword. On one hand, perfectionism enables you to focus on your task until it’s completed well. This might improve your productivity, reduce the likelihood of making mistakes, and encourage you to do your best.

However, if not kept in check, perfectionism can also lead to procrastination and ADHD paralysis.

In the long run, the pressure to do your absolute best with no leeway for mistakes might lead to burnout, exhaustion, and poor mental health.

Rewiring your mindset to be more compassionate to yourself will take persistent effort. However, it can save you from unnecessary anxiety, stress, and burnout down the road.

Why Life With ADHD Perfectionism Symptoms May Feel Challenging

There are various reasons why ADHD perfectionism can make daily life even more of a challenge.

Having almost impossible expectations is unsustainable in the long run. It can cause burnout, exhaustion, self-esteem issues, and unnecessary stress.

When this happens, you may quickly become overwhelmed. Even simple tasks like household chores might feel unbearable.

Apart from that, you’d likely experience great disappointment if you fail to reach these high standards. This can build pessimism and lead to dwindling motivation to pursue your dreams.

Strategies for Managing ADHD Perfectionism

Letting go of perfectionism doesn’t mean you have to say goodbye to your dreams and ambitions. There’s a way to balance your mental health and self-expectations while still achieving significant milestones.

Let’s explore some strategies you can use to manage ADHD perfectionism.

1. Build the Right Mindsets

Your thoughts frame your actions, your actions drive your habits, and your habits can steer the course of your life. What you think and believe can make a significant difference.

You can try these strategies to build healthier mindsets that can help you overcome ADHD perfectionism:

• Reflect on why you feel the need to be perfect. Are you looking to gain the approval or validation of others? By understanding the root cause, you’ll be able to find more effective mindset shifts that can help you overcome perfectionism.
• Understand that perfection is the enemy of progress. The need to be perfect can hold you back from starting or continuing whatever you’re working on. This can hinder your progress and improvement.
• Keep in mind that everyone has their strengths and weaknesses. Asking for help doesn’t make you weak or worthless. It’s a smart move to seek assistance or support.
• Practice self-affirmations. Examples include “I am good enough,” “My worth isn’t defined by what I can or cannot do,” and “I deserve kindness and compassion.” You can put these around the house, such as on your mirror, or save them as phone wallpaper.
• Begin to celebrate the achievements of others. Comparison is the biggest thief of joy. One great way to let go of the desire to compare is to start celebrating other people’s wins. It might also be helpful to take a social media break.
• Embrace mistakes as an opportunity to learn. Trying and failing is better than failing to try. Each time you put yourself out there is an opportunity for you to learn and grow from the process. If you don’t try, you won’t get the chance to succeed either.
• Practice being more open-minded to constructive feedback. No matter what you do, someone will have something to say. But what’s important is what you choose to do with it. Think about it objectively, reflecting on how that feedback can help you progress and improve.

2. Set Well-Balanced Goals

While setting goals and expectations for yourself, consider whether they’re realistic or necessary.

Are you constantly moving the goalpost the moment you hit your target? Do you expect yourself to be naturally good at something right away? Does every email you send out have to be 100% error-free?

Many situations might not call for the standards you set for yourself. Make sure your goals are personalized to yourself and your situation. Don’t set them based on what others have achieved.

3. Build Systems to Address Your Symptoms

Perfectionism is often a coping mechanism used to deal with ADHD symptoms. It’s a lot of pressure to depend solely on yourself to get everything right. Instead, you can build and rely on systems that can help you manage these symptoms better.

Here are some examples:

• Organization and Prioritization: An app to track your to-do tasks can be helpful. You can also color code your tasks based on their urgency so you know what to focus on.
• Focus: You can try the body doubling technique, where you work alongside another person. Another useful technique is the Pomodoro technique. It encourages you to alternate between periods of focused work and short breaks.
• Memory: Logging dates and setting digital alarms and reminders are ways to remind yourself of important events and deadlines.
• Time Management: Setting up a daily schedule or routine might help you manage your time better. It may also be helpful to plan your schedule around your most productive hours.
• Motivation: You can set rewards for achieving milestones. Alternatively, try apps that “gamify” boring tasks, such as Habitica or Forest. These use gaming elements, like collecting experience points to level up your character, as a form of motivation.

4. Celebrate Your Wins and Progress

Take some time each day to appreciate the “little” things. No matter how small they may seem. These small steps of progress can add up and pave the way toward success.

Think about how you can celebrate your big and small wins.

For example, you can learn to embrace compliments instead of denying them.

You can also reward yourself for achieving small goals in simple yet meaningful ways, like running a warm bubble bath for yourself or going out for a nice meal.

Self-Compassion Drives Away Perfectionism

You might have noticed that many of the strategies above help you nurture and build self-compassion. That’s because self-compassion is a powerful remedy for perfectionism.

Think of it like this: self-compassion is like a muscle you can train in the gym. The more you use it, the stronger it gets, and the more natural it feels.

So be patient with yourself and the process. When you choose to forgive, invest, and believe in yourself, you set the stage for greater fulfillment and purpose.

Professional advice can also be invaluable in helping you overcome ADHD perfectionism. The ADDA webinar series, Perfectionism and ADHD, offers practical insights and tips on dealing with ADHD perfectionism.

To benefit from this course and others, join ADDA+, a premier resource for adults with ADHD.

References

[1] Serine, A. D., Rosenfield, B., DiTomasso, R. A., Collins, J. M., Rostain, A. L., & Ramsay, J. R. (2020). The Relationship Between Cognitive Distortions and Adult Attention-Deficit/Hyperactivity Disorder After Accounting for Comorbidities and Personality Traits. Cognitive Therapy and Research, 44(5), 967–976. https://doi.org/10.1007/s10608-020-10115-2

[2] Bodalski, E. A., Abu-Ramadan, T. M., Hough, C. E., Lefler, E. K., Meinzer, M. C., & Antshel, K. M. (2023). Low standards yet disappointed: ADHD symptoms and experiential avoidance in college students. Journal of Contextual Behavioral Science, 28. https://doi.org/10.1016/j.jcbs.2023.04.002

[3] Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/

[4] Katzenmajer-Pump, L., Farkas, B. F., Varga, B. A., Jansma, J. M., & Balázs, J. (2021). Low Level of Perfectionism as a Possible Risk Factor for Suicide in Adolescents With Attention-Deficit/Hyperactivity Disorder. Frontiers in psychiatry, 12, 707831. https://doi.org/10.3389/fpsyt.2021.707831

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But if you have ADHD, procrastination might feel like an insurmountable mountain.

While ADHD and procrastination often go hand-in-hand, having this condition does not make you lazy or irresponsible.

Knowing that procrastination is normal and understanding how ADHD contributes to it can help you develop better strategies for breaking this cycle so that it no longer prevents you from accomplishing your daily goals.

Does ADHD Affect Procrastination?

Research has shown that people with ADHD tend to procrastinate more. Those with more significant symptoms of ADHD were even more likely to procrastinate than those with milder symptoms.^[1]

But does this make procrastination a sign of ADHD? 

While it isn’t an official symptom considered in medical diagnosis, it’s still a common struggle among ADHDers.

However, ADHDers don’t delay their tasks because they’re lazy or don’t care. If you have ADHD, you might often find yourself feeling guilty, worried, and frustrated about your growing to-do list.

ADHD is linked to procrastination because of how the ADHD brain works. Your brain processes information differently, making you more likely to put off tasks.

Here are several explanations of why people with ADHD procrastinate:

• Low motivation: The brain is deficient in a chemical messenger called dopamine, which is responsible for pleasure and motivation. Lower dopamine levels can make it harder to find an activity that’s fun, exciting, or rewarding enough to complete.^[2]
• Mind wandering: ADHDers commonly have trouble regulating their attention. It’s easy for the mind to wander off when doing something mundane or boring, like paying the bills. Again, this comes down to lower dopamine levels.^[2]
• Lower emotional control: Research shows a link between ADHD as well as emotional control and self-esteem issues. Managing stress or feeling confident about your abilities can be difficult, so you may become quickly overwhelmed and shut down when facing difficult situations. This is known as ADHD paralysis.

That said, ADHD isn’t all about what you cannot do; ADHDers also have their own unique strengths.

For instance, some with ADHD can hyperfocus, which allows you to maintain focus on a task until it’s finished. Knowing how to harness this can help you curb procrastination and power through your to-do list!

Symptoms of ADHD Procrastination: Recognizing the Signs

ADHD procrastination can manifest in different ways, which can lead to issues at home, work, or school.

Here are some symptoms of procrastination due to ADHD:

• Pushing aside or avoiding tasks for as long as you can
• Having little motivation for important tasks
• Feeling overwhelmed or fearful about failing the task
• Becoming paralyzed and unable to figure out or decide what to do next
• Getting distracted easily by other thoughts
• Getting sidetracked by other activities and losing focus
• Feeling guilty or anxious and constantly thinking about the task while procrastinating
• Underestimating the amount of time it takes to get something done

Many of these symptoms are intertwined with what’s called the avoidance cycle of ADHD.

What Is the Task Avoidance Cycle of ADHD?

Sometimes when faced with a dreaded task, you simply can’t convince yourself to get started. It seems daunting and challenging, and you can’t help but feel afraid of failing. When you finally return to it, you’ve either missed your deadline or must rush to finish it at the last minute.

The task might not be as horrible as it seems. However, this experience causes you to remember it that way, distorting your perception of it and nudging you into repeating the same behavior.

This is what’s called the ADHD task avoidance cycle.

Many ADHDers struggle with it. Over the years of facing challenges due to their ADHD symptoms, they may develop lower self-esteem and harbor negative self-beliefs.^[3]

When facing something challenging, they may procrastinate or avoid it. This can reinforce their negative self-talk and thoughts, perpetuating the cycle.^[3]

Realigning your beliefs and self-talk is key to breaking this cycle. Understand that you’re not lazy or irresponsible. You genuinely care about getting things done properly, but still need to figure out how.

Luckily, there are different steps you can take to manage your emotions effectively and make scary or unpleasant tasks feel more doable.

7 Practical Strategies to Combat ADHD Procrastination

To overcome procrastination, you should determine which ADHD-linked traits contribute to it.

Do you often get overwhelmed by fear of failure? Are you easily distracted by unrelated tasks? Perhaps you struggle with ADHD time blindness and usually underestimate the time needed to complete things.

Once you’ve pinpointed the root causes, you can start implementing effective strategies to target them.

1. Leverage Body Doubling

Body doubling is a popular productivity strategy among ADHDers. In this technique, you carry out your tasks alongside a “body double.” The two of you work on a similar or completely different activity together.

The presence of this body double can create a sense of accountability and help you stay focused. Having someone work alongside you might make your task more enjoyable.

You can do these body doubling sessions in person or virtually with your cameras turned on.

2. Keep Distractions at Bay

You might procrastinate whenever you get distracted by other things.

Here are some tips to help you curb distraction and focus on what you need to get done:

• Work in an environment that’s quiet and free from distractions. For example, working in a quiet corner of the office or an empty room might be helpful.
• Avoid multitasking and focus on one activity at a time. Keep your desk free of unrelated items or documents that could distract you.
• Keep a journal beside you to write down any distracting thoughts that come to mind. After you’ve finished the task at hand, you can run through and address this “parking lot” of thoughts.
• Take concrete action to minimize your primary triggers, such as silencing your phone or locking certain apps until you finish your work.

You’re less likely to procrastinate and get carried away by managing distractions. It also increases the odds of you being able to “hyperfocus” on the activity.

3. Create Simpler Goals

A huge project or big task can appear daunting, making you fearful or overwhelmed when tackling it.

What you can do is break the big picture down into smaller goals and steps. Make these goals practical, achievable, and realistic.

It also helps to keep them on a checklist. As you progress, ticking off the list can create a sense of satisfaction and fuel your motivation.

In addition to that, you can add individual deadlines to each of these small goals. Compared to a faraway deadline, these checkpoint due dates can build a stronger sense of urgency and keep you better on track.

Of course, this might not work for everyone. If you find it overwhelming to have so many small tasks, you can instead write down the very first thing you need to do to get started on your project. It can be something as simple as “turning on my laptop.”

This may help you build the momentum you need to work on your project.

4. Manage Your Time and Expectations

Time blindness can be a massive challenge in ADHD. If you experience this, you might often underestimate the time needed to finish something or misjudge how much time you’ve spent on an activity.

You can set alarms when you’re taking breaks or doing alternative activities. These alarms can help you keep track of time and remind you to return to your task.

5. Celebrate Your Progress and Wins

Creating rewards to celebrate your progress and accomplishments is a great way to stay motivated and make a dreadful task seem more exciting and fun.

This reward doesn’t have to be something expensive or extravagant. Simple pleasures, like ordering your favorite foods or taking a hot bath or nap, can be just as special.

6. Turns Tasks into Mini-Games

“Gamifying” mundane tasks can help boost your motivation, making you less likely to avoid or procrastinate. This technique involves applying gaming elements to your everyday tasks.

For example, you can “race against the clock” when doing boring chores like folding clothes.

Alternatively, you can assign points to each task, which you collect as you complete them. At the end of the week, you can “redeem” these accumulated points for various rewards that are valued individually.

Apps like Habitica or Forest can also help you gamify tasks, improve focus, and reduce procrastination.

Gamifying tasks is one way to make things more interesting and activate your brain’s “hyperfocus” mode!

7. Hone in on a Few Tasks

You might procrastinate because that’s too much to do, which leaves you feeling overwhelmed and paralyzed. In this case, aim to cross out two or three things a day.

You can also color-code your to-do list, with the most urgent tasks in red. If you’re feeling overwhelmed by the number of tasks you have to do, focus on completing these red tasks before anything else.

If your tasks are of similar priority, you can assign them all a number. Then, use a dice or random number generator; whichever number you get is the task you should work on first.

Breaking the Cycle of Shame, Guilt, and Procrastination

Ultimately, what you say and believe about yourself can influence your actions. Try to stay aware of how you speak to yourself.

Seeking professional help can also be effective. ADHD therapy, like cognitive behavioral therapy (CBT), can teach you how to replace unhelpful thinking patterns of shame and guilt with more useful mindsets.

ADHD procrastination isn’t something you have to beat alone, and joining a community can be a great way to build a support system.

ADDA+ is one such community where you can connect with other adult ADHDers who have walked in your shoes and can provide advice based on their experiences. This serves as a safe space for you to find support and practical tips as you learn to overcome different challenges and achieve your goals!

References

[1] Oguchi, M., Takahashi, T., Nitta, Y., & Kumano, H. (2021). The Moderating Effect of Attention-Deficit Hyperactivity Disorder Symptoms on the Relationship Between Procrastination and Internalizing Symptoms in the General Adult Population. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.708579

[2] Volkow, N. D., Wang, G-J., Newcorn, J. H., Kollins, S. H., Wigal, T. L., Telang, F., Fowler, J. S., Goldstein, R. Z., Klein, N., Logan, J., Wong, C., & Swanson, J. M. (2010). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147–1154. https://doi.org/10.1038/mp.2010.97

[3] Niermann, H. C., & Scheres, A. (2014). The relation between procrastination and symptoms of attention-deficit hyperactivity disorder (ADHD) in undergraduate students. International journal of methods in psychiatric research, 23(4), 411–421. https://doi.org/10.1002/mpr.1440

The post Breaking Free From ADHD Procrastination: Techniques for Success appeared first on ADDA - Attention Deficit Disorder Association.

Those symptoms form a core part of ADHD. But there’s so much more to ADHD than what meets the eye.

The ADHD iceberg is an analogy representing the visible and invisible symptoms of ADHD.

Above the water, the tip of the iceberg represents the external symptoms of ADHD many people recognize. Meanwhile, a much larger piece lies unseen beneath the water, representing the hidden struggles and challenges of ADHD that many aren’t aware of.

Visualizing an iceberg can help loved ones understand the full impact of ADHD on someone’s life.

If you have ADHD, the iceberg can be a good reminder to practice self-compassion when facing the unique challenges related to this disorder.

ADHD is complex and goes beyond inattention, hyperactivity, or impulsivity.

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Originally published on January 9th, 2023, this article was updated and republished on May 29th, 2024.

The External and Visible Symptoms of ADHD

These tell-tale signs of ADHD are what specialists look out for when diagnosing someone.

The external symptoms of ADHD are grouped into two main categories: inattention and hyperactivity/impulsivity.

Symptoms of inattention in adults with ADHD include the following:^[1]

• Difficulty remaining focused (especially during routine or repetitive tasks)
• Missing details and making careless mistakes
• Trouble listening in conversations
• Difficulty organizing and prioritizing tasks
• Lacking time management skills
• Failing to meet deadlines
• Trouble following through with instructions and completing tasks
• Avoiding tasks that require maintained focus
• Losing important items needed for work, school, or tasks
• Easily distracted by unrelated stimuli

Symptoms of hyperactivity and impulsivity in ADHD include:^[1]

• Fidgeting, squirming while seated, tapping hands and feet, and other forms of stimming
• Leaving seat when inappropriate (e.g., in meetings and lectures)
• Moving all the time
• Blurting out answers and completing other people’s sentences
• Interrupting others
• Trouble waiting for their turn
• Intruding in other people’s conversations or activities
• Talking excessively

There are three types of ADHD:

• Predominantly inattentive
• Predominantly hyperactive/impulsive
• Combined type ADHD

The symptoms you experience depend on how your ADHD presents. For example, someone with predominantly inattentive ADHD will show more signs of inattention, including trouble with focus, organization, and prioritization.

All three types of ADHD can be disruptive in various areas of life.

For example, ADHD can cause a person to miss deadlines, forget meetings, and make careless mistakes at work.

At home, ADHD can make it challenging to complete house chores, pay bills on time, and keep the house organized and neat.

The external symptoms of ADHD can also manifest in relationships. Interrupting people in conversations and forgetting special dates may cause relationship issues.

These core symptoms are often quickly noticed and linked to ADHD. However, there are many other aspects of ADHD that other people may not see or recognize.

The Invisible and Internal Symptoms of ADHD

ADHD is widely associated with being hyperactive and impulsive. This is common in children with ADHD, but the same may not apply to adults.

As a person ages, symptoms of hyperactivity and impulsivity can become more internalized. For example, external fidgeting may turn into inner restlessness and an inability to relax.

The ADHD iceberg explains the symptoms and struggles that non-ADHDers may not see or understand. These are represented by the lower portion of the ADHD iceberg hidden beneath the water.

The following are some of the internal and invisible symptoms of ADHD:

• Poor emotional regulation: Adults with ADHD may have a low frustration tolerance, higher irritability, and regular mood swings.^[2] They may also have a short fuse and lose their temper quickly.

• Time blindness: Time blindness makes it difficult to estimate time. Due to this, ADHDers may struggle with estimating how long it takes to complete their tasks and show up either late or too early for events.

• Decision paralysis: Also known as ADHD paralysis or analysis paralysis, decision paralysis happens when too much information, noise, or clutter overwhelms the ADHD brain. This causes the person to freeze when faced with a decision.

• Hypersensitivity: ADHD hypersensitivity may be physical or emotional. Adults with ADHD feel their emotions very strongly and may be more affected by negative comments or rejection.Physical hypersensitivity happens when a person with ADHD cannot filter out surrounding sounds, lights, or stimuli. As a result, everything around them can become a distraction.

• Low self-esteem: People with ADHD may feel unable to meet expectations in their work, school, or relationships. This, in combination with discouraging comments and criticism, could lead to lower self-confidence.^[3]

• Sleep problems: Many ADHDers deal with sleeping problems, such as difficulty falling asleep and waking up frequently in the middle of the night. They may also experience restless sleep, breathing difficulties, nightmares, shorter sleeping times, daytime sleepiness, and anxiousness around bedtime.^[4]

• Co-existing conditions: Research estimates that up to 80% of adults with ADHD have one or more co-existing mental health issues. Examples include depression, anxiety, mood disorders, and personality disorders.^[5]

• Weaker executive functioning: Executive functions refer to the mental skills that help us think flexibly, remember details, control our focus, and juggle multiple tasks. People with ADHD may have weaker executive functioning, leading to trouble with organizing, prioritizing, and planning. They may also have trouble recalling details and solving problems.

• Missing motivation: Because of a difference in the chemistry of an ADHD brain, ADHDers may struggle with finding the motivation to start or complete tasks they’re not interested in. This makes it harder for a person with ADHD to feel that rush of excitement or sense of accomplishment when they successfully finish a task.^[6]

How ADHD Symptoms Evolve From Childhood To Adulthood

It’s natural for your ADHD symptoms to evolve. The symptoms of ADHD in childhood can look very different from those experienced as an adult.

Children are more likely to show external symptoms of hyperactivity, which is why ADHD is easier to spot in younger kids than adults.

In the late teenage years and adulthood, there will be a decline in these obvious symptoms of hyperactivity, making ADHD harder to recognize.

On top of that, adults with ADHD are more likely to experience the “hidden” symptoms of ADHD compared to children. These include sleep problems, low self-esteem, and co-existing depression or anxiety issues.^[7]

Why Adult ADHD Is Complex: The Uniqueness of Adult ADHD

There are several reasons why adult ADHD is tricky to recognize and diagnose:

• Adult ADHD falls on a spectrum, meaning that this condition can look very different from one adult to another.^[8] Some adults struggle more with focus and memory, while others struggle to regulate their emotions.
• Adult ADHDers may have developed coping mechanisms to make up for their lack of focus, which can mask their symptoms.^[8]
• Apart from this, co-occurring conditions, such as anxiety and depression, are more likely to affect adult ADHDers. Some of these conditions share overlapping symptoms with ADHD, complicating its diagnosis.^[8]

As you learn more about adult ADHD, it becomes easier to spot this condition in yourself or your loved ones. If a diagnosis is made, adult ADHD is highly treatable with various options, including medications and therapy.

Internal Struggles of ADHD Should Not Be Overlooked

ADHD can lead to internal challenges that those around you may not see. These invisible struggles are just as real and important to tackle.

In general, there are several ways to address both the internal and external symptoms of ADHD. They are as follows:

• ADHD medications: The first line of treatment typically includes stimulant medications. These medications help balance the levels of chemical messengers in your brain, reducing symptoms.
• Non-drug therapy: Certain ADHD therapies can also enhance the efficacy of your management plan. This may include cognitive behavioral therapy (CBT), a form of talk therapy that helps you replace unhealthy thinking patterns with better ones.
• Coaching: An ADHD coach can help you develop life skills and strategies to overcome daily challenges. For instance, they can guide you in creating a daily routine for better time management.

You don’t have to navigate your ADHD struggles alone. If you haven’t already, talk to your healthcare provider about diagnosis and treatment. Then, check out our resources for adults with ADHD.

The ADHD Iceberg: Unveiling Hidden Challenges And Superpowers

ADHD presents many unique challenges, but they don’t have to hold you back from your dreams and ambitions. With the proper support, tools, and strategies, you’ll be well-equipped to navigate both the external and internal struggles of ADHD.

Plus, the ADHD iceberg doesn’t only refer to challenges. There are many hidden ADHD superpowers that many people—including yourself—haven’t discovered yet.

Empathy, hyperfocus, problem-solving, and entrepreneurship are just a few of the hidden strengths many ADHDers possess. By exploring and nurturing these strengths, you can leverage them to achieve your life goals.

Dealing with ADHD may feel like a lonely path. But you can change this. Through ADDA+, you can connect with other adult ADHDers in support groups who understand both the external and hidden struggles of ADHD.

ADDA+ also offers many valuable resources designed by experts to help you regain control over your life.

References

[1] Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/

[2] Beheshti, A., Chavanon, M. L., & Christiansen, H. (2020). Emotion dysregulation in adults with attention deficit hyperactivity disorder: a meta-analysis. BMC psychiatry, 20(1), 120. https://doi.org/10.1186/s12888-020-2442-7

[3] Cook, J., Knight, E., Hume, I., & Qureshi, A. (2014). The self-esteem of adults diagnosed with attention-deficit/hyperactivity disorder (ADHD): a systematic review of the literature. Attention deficit and hyperactivity disorders, 6(4), 249–268. https://doi.org/10.1007/s12402-014-0133-2

[4] Hvolby A. (2015). Associations of sleep disturbance with ADHD: implications for treatment. Attention deficit and hyperactivity disorders, 7(1), 1–18. https://doi.org/10.1007/s12402-014-0151-0

[5] Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC psychiatry, 17(1), 302. https://doi.org/10.1186/s12888-017-1463-3

[6] Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308

[7]Franke, B., Michelini, G., Asherson, P., Banaschewski, T., Bilbow, A., Buitelaar, J. K., Cormand, B., Faraone, S. V., Ginsberg, Y., Haavik, J., Kuntsi, J., Larsson, H., Lesch, K.-P., Ramos-Quiroga, J. A., Réthelyi, J. M., Ribases, M., & Reif, A. (2018). Live fast, die young? A review on the developmental trajectories of ADHD across the lifespan. European Neuropsychopharmacology, 28(10), 1059–1088. https://doi.org/10.1016/j.euroneuro.2018.08.001

[8] Mahadevan, J., Kandasamy, A., & Benegal, V. (2019). Situating adult attention-deficit/hyperactivity disorder in the externalizing spectrum: Etiological, diagnostic, and treatment considerations. Indian journal of psychiatry, 61(1), 3–12. https://doi.org/10.4103/psychiatry.IndianJPsychiatry_549_18

The post The ADHD Iceberg: Exploring the Seen and Unseen Symptoms of ADHD appeared first on ADDA - Attention Deficit Disorder Association.

When ADHD is holding you back from achieving the life you want, you need better advice than “Just do it. It’s not that hard.”

You need a safe space to ask questions and find real solutions to your challenges – not more judgment and motivational expressions.

That’s where an adult ADHD coach can help.

ADHD coaching is a non-judgmental partnership. One where you and your coach work together to form helpful strategies to bring you closer to your goals.

Coaching can be a deeply personal and rewarding experience when you find a coach you “click” with. But it’s also important to choose a qualified coach to support you in achieving your goals.

Here’s our step-by-step guide on how to find an ADHD coach that can help you thrive.

1. Make a List of Your Goals for Coaching
2. Note the Characteristics You Want in an ADHD Coach
3. Create a List of Potential Coaches
4. Set up an Intro Call with Potential Coaches
5. Create a List of Questions for Your ADHD Coach
6. Prepare for the Day of the Call
7. Evaluate the Coaching Fit

Originally published on August 21st, 2019, this article was updated and republished on May 16th, 2024.

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What Is an ADHD Coach?

Before diving in, let’s take 60-seconds to ensure we all understand what an ADHD coach is.

An ADHD coach assists people with ADHD build effective strategies to address challenges and manage their lives better. They help their clients develop structure, skills, and action plans to tackle any responsibilities or goals made more difficult by ADHD symptoms.

An ADHD coach may help you improve specific areas of your life, such as:

• Staying organized: This includes learning to set priorities, manage time, keep records, organize your workspace or home, and plan ahead to prepare for challenges.
• Keeping on track: You can learn how to set goals, solve problems, keep yourself motivated, and be persistent with your tasks.
• Managing emotions: You can work on building self-esteem and confidence, improving impulse control, and finding healthy ways to manage stress.
• Improving relationships: Your coach may help you nurture your communication skills, to strengthen relationships with your friends, family, partner, or colleagues.

ADHD coaching alone (or in combination with treatment) can positively impact your task performance, social skills, and emotions.^[1] But the key to reaping these benefits is finding a professional coach who understands your needs and goals.

If at any point this seems like too much to take on, our ADDA+ is a great place to meet people, get a full list of professionals, and have fun while learning how to live with ADHD!

ADHD Coach vs. Therapist

You may be wondering whether a coach or therapist is a better fit for your needs.

Therapists and ADHD coaches are both trained professionals who can help and support adults with ADHD in different ways.

Therapists tend to focus more on the mental health aspects and emotional challenges. This can be extremely useful since ADHD commonly co-exists with other mental health issues, such as anxiety or depression.^[2]

On the other hand, ADHD coaches are experienced in helping ADHDers find practical solutions to their daily challenges. They help their clients develop skills, structures, and strategies to improve their quality of life.

For example, they can provide guidance in setting up a daily routine to overcome ADHD time blindness.

In short, a therapist may be a better choice if you want help managing and understanding your emotions. But if you need more help building life skills, such as time management or organization, it may be best to work with an ADHD coach.

Benefits of ADHD Coaching for Adults

ADHD coaching trains you to build the skills you need to succeed and reach your goals.

Through ADHD coaching, you may experience the following benefits:

• Improved time management and organization
• A deeper understanding and awareness of ADHD and its impact
• Increased motivation at work or school
• Improved communication skills and relationships
• A healthier lifestyle and better sleep
• Better financial management
• Improved impulse control

These benefits can improve your quality of life and help you reach your full academic or career potential.

The Benefits of ADHD Work Coaching

ADHD work coaching enables you to develop routines, strategies, and systems that allow you to overcome and manage the challenges at work.

Here are some possible positive outcomes of ADHD work coaching:

• Gaining a better understanding of how ADHD affects your work
• Learning how to set clear and achievable goals at work
• Exploring and advocating for reasonable work accommodations, such as a conducive environment, skill training, or a personalized schedule, to enhance performance
• Identifying and leveraging your strengths to contribute more to the organization
• Acquiring skills to improve focus, planning, prioritization, organization, impulse control, and emotional control
• Staying accountable during the challenging period of gaining new skills and knowledge

Your ADHD coach may also suggest working with your manager or supervisor to help with goal-setting at the start of the coaching relationship.

This collaboration may also lead to greater ADHD awareness in the workplace.

The Importance of Finding a Qualified ADHD Coach

Finding a good ADHD coach can be tricky. That’s because the coaching profession is not regulated, so anyone can call themselves an ADHD coach. Before working with a coach, it’s important to vet them thoroughly.

It’s also crucial to remember that a generalist coach may not have sufficient knowledge or understanding of ADHD. Because of this, it’s always best to work with an ADHD coach, especially in the workplace.

An experienced ADHD coach likely has a deeper understanding of how ADHD affects your performance and how you can overcome the obstacles you face at work.

ADHD Coach Credentials

While searching for an ADHD coach, you may come across different credentials.

Organizations like the International Coaching Federation (ICF) and the Professional Association for ADHD Coaches (PACC) award these credentials.

Different credentials show the varying levels of experience and training your coach may have. Take, for example, PACC, which offers three levels with requirements as follows:

• Certified ADHD Coach Practitioner (CACP): At least 20 hours of ADHD training and over 150 hours of ADHD coaching experience.
• Professional Certified ADHD Coach (PCAC): Over 40 hours of ADHD-specific training and over 600 hours of ADHD coaching experience
• Master Certified ADHD Coach (MCC): Over 80 hours of ADHD-specific training and over 2000 hours of ADHD coaching experience

Note that ICF-certified coaches may not necessarily have ADHD-specific training or experience, unlike PACC-certified coaches.

How to Find an ADHD Coach

Since the coaching profession isn’t regulated, it’s worth investing a little time in finding a trained professional that’s right for you.

Apart from your coach’s credentials, there are other factors to consider.

Let’s walk through the process of finding an ADHD coach, with a few simple steps to narrow down your options and find a good fit.

1. Make a List of Your Goals for Coaching

Every person experiences ADHD differently. And the person who understands your situation best is none other than you! So, reflect on what you would like to get out of your coaching sessions.

What do you need help with? Where would you like to be in your life when your coaching process is complete?

Make a list: Think of five goals before moving on to the next step.

Here are examples of ADHD coaching goals. Feel free to pick a few to get your list started.

• To focus on your long-term business or career goals
• To break the cycle of procrastination and avoidance
• To find the right balance between rest, work, family, and keeping healthy
• To receive unbiased and direct feedback on your progress
• To control your impulses better
• To be accountable to someone who understands the nature of ADHD but will not tolerate any excuses
• To redefine your vision and goals
• To be more productive at work
• To submit your work projects on time

2. Note the Characteristics You Want in an ADHD Coach

There are a few factors to consider when selecting a coach you will feel comfortable with. After all, you’ll be sharing a lot of personal experiences and honest conversations during coaching.

These are some factors to keep in mind:

• Gender: Some people may feel apprehensive about opening up to someone of a different gender, and that’s perfectly fine.
• Relatability: You might have a specific need for understanding about your sexual orientation or your religion. Or maybe you’d like a coach with a similar cultural background who understands your generational practices, traditions, and unique challenges.
• Spoken languages: Some coaches speak more than one language, which may be helpful if English isn’t what you’re most comfortable with.
• Years of experience: It’s always best to ask if your coach has experience working with adult ADHDers.
• Personal experience: A coach who has a family member with ADHD or some form of personal experience with ADHD may understand your challenges better.
• Location: Consider whether you’d prefer in-person or virtual sessions. Some coaches only offer face-to-face sessions, while others provide both options. Also, consider the location if you opt for in-person meetings.

3. Create a List of Potential Coaches

There are several ways to find a professional who provides ADHD coaching for adults.

Create a list: Using some of the resources provided below, list three potential coaches.

Here are a few ways to start your search:

• Get a list of local coaches from a hospital or healthcare provider in your area.
• Look for a coach online. A quick Google search may draw up possible leads in your area.
• Look at directories of coaches put together by various organizations.

Here are a few online resources to get you started:

• Attention Deficit Disorder Association (ADDA) Professional Directory
• ADHD Coaches Organization (ACO) Directory of ADHD Coaches
• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) Professional Directory
• Professional Association for ADHD Coaches (PAAC) Registry
• ADD Coach Academy (ADDCA) Coach Directory

These directories usually provide a summary of the coach’s experience, training, education, and contact details. But you can gather more information about the coach by reviewing their personal website.

4. Set up an Intro Call with Potential Coaches

You now have a list of three different coaches who more or less match your listed characteristics.

The next step is to send them a message and arrange a time for a preliminary call. Most coaches offer a free 15-30 minute consultation.

You may want to give them a heads-up of what some of your goals are so they can determine if they’re a good match for you or not.

5. Create a List of Questions for Your ADHD Coach

It’s best to have a list of questions prepped for the interview. That way you don’t forget anything important!

Now it’s time to create one last list!

Make a list: Go through your list of goals and preferred characteristics, and note down 5-10 questions you can ask to evaluate whether the coach can meet them.

Being organized here is key to helping you find the best ADHD coach. Break the questions up into “Goals, Characteristics, and Logistics.”

Some examples of questions you might want to ask:

• Goals:
  • Have you worked with clients who needed help with impulse control?
  • How would we work on improving my organizational skills?
• Characteristics:
  • How long have you been an ADHD coach?
  • Do you have any personal experience with ADHD?
  • Would you be comfortable speaking Spanish (or another language)?
• Logistics:
  • What are your fees?
  • Do you offer virtual coaching sessions?
  • How long are your sessions?
  • Do you offer any trial coaching sessions?
• Experience:
  • Have you worked with clients who needed help with organization or focus?
  • Do you personally have experience with ADHD?
  • Do you usually work with students, single adults, or parents?

Now it’s time to prepare for the call.

6. Prepare for the Day of the Call

Here are some things to prepare before the call.

• Have a notepad or device at hand to take notes.
• Have your list of questions ready.
• Find a quiet place with no distractions.
• Get a glass of water.
• Set up your video call program and check your microphone, camera, and Internet connection.
• Set your mobile phone on silent or airplane mode before the call begins.

Most importantly – remember that you’re the one hiring here. The point is to evaluate whether the coach is suitable for you, not to gain their approval. So don’t worry about making them like you!

7. Evaluate the Coaching Fit

During the call, take short notes of each coach’s experience, fees, and areas of expertise.

Assess how they made you feel throughout the call:

• Did you feel that you could ask questions without judgment?
• Were you comfortable sharing your goals and needs with the coach?

Once you’ve shortlisted one or two of your favorite coaches, you may arrange a trial coaching session with them to better gauge if they’re a good fit.

Understanding the Costs of ADHD Coaching

The rates of ADHD coaching vary widely. It typically ranges from $300 to over $700 a month.

While ADHD coaching is likely not covered by insurance, you may consider other ways to reduce your payment.

For instance, you may request ADHD coaching as a workplace accommodation from your Human Resources department. They might be able to cover this cost.

If you’re self-employed, writing coaching off as a business expense is also possible, making it tax deductible.

The Return on Investment for ADHD Coaching

ADHD coaching can be a worthy investment, especially if it helps to equip you with the skills you need to advance in your career. This, in turn, can lead to a bump in your salary.

Additionally, a skilled coach can guide you in improving your organization, focus, and impulse control. With this, you may be able to avoid consequences or mistakes that could drain your wallet.

It’s no surprise that ADHD coaching can yield a decent return on investment. After all, research has proven its benefits.

For instance, a study on the efficacy of ADHD coaching for adults evaluated its impact on 22 different ADHD symptoms. These included difficulty focusing, impulsiveness, forgetfulness, and emotional outbursts.^[3]

Findings showed that ADHD coaching had both short-term and longer-term positive effects on these ADHD symptoms.^[3]

To Get the Most Out of Coaching: Be Coachable!

Finding a coach starts with having your own goals and needs listed out. Follow this up with some research – but give yourself a time limit and select a handful of coaches to evaluate.

Then, use this guide to interview your favorite candidates and get the information you need to make a decision.

But here’s the most important step:

Reflect on whether you’re coachable and ready to commit. This ensures you get the most out of your sessions, money, and time.

So, are you ready to embrace change, try new strategies, and be an active participant in improving your life?

If you answered “yes,” you’re ready to find the best ADHD coach to help you accomplish your goals!

If you’re not ready for coaching, but you’re still eager to start taking control of your ADHD, check out ADDA+.

Through ADDA+, you’ll gain access to accurate and comprehensive resources, guides, and courses for managing ADHD. You’ll also join a supportive community of adult ADHDers. This serves as a safe and non-judgmental space to share and learn.

References:

[1] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960

[2] Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC psychiatry, 17(1), 302. https://doi.org/10.1186/s12888-017-1463-3

[3] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960

The post ADHD Coaching: What Is it and How to Find an ADHD Coach appeared first on ADDA - Attention Deficit Disorder Association.

The increased exposure has many people wondering if ADHD is overdiagnosed. Maybe you’re concerned whether you got the right diagnosis yourself.

Fortunately, there are steps you can take to ensure you get an accurate diagnosis for your symptoms. This will open the door to treatment to help you overcome challenges and achieve your goals.

The Debate Around the Overdiagnosis of ADHD

The prevalence of ADHD has grown from 6.1% to over 10% in 20 years. As a result, some experts have become concerned about the overdiagnosis of ADHD.^[1]

There are several possible reasons why ADHD may be overdiagnosed or misdiagnosed, including the following:^[2]

• Use of long-term recall in diagnosis: Your doctor needs to determine that ADHD was present during childhood to diagnose ADHD. This process uses long-term recall, which may be inaccurate or influenced by your current experience.
• Reliance on psychological assessments: There is no single test to diagnose ADHD. The diagnosis can be made using a mix of psychological testing and rating scales. But these can sometimes lead to false positives (saying that ADHD is present when it isn’t.)
• Increase in ADHD awareness: An increase in awareness may lead to more people seeking a diagnosis for ADHD, even if they don’t have the condition. There could also be pressure for a quick solution. This might cause doctors to prescribe treatment without doing a thorough examination.
• Overlooking a different diagnosis: Other conditions can cause poor attention and focus, not just ADHD. Examples include depression and anxiety disorders, which might be misdiagnosed as ADHD.

These reasons explain why ADHD might be mistakenly diagnosed even when it’s not present. However, by seeking the assessment of an experienced medical professional, you can significantly reduce the risk of this.

Some facts are no longer considered up for debate by those who study ADHD. Presentation and symptoms can be very different in adulthood than in childhood, yet ADHD is a life-long condition. And each person has a unique set of symptoms, some easier for clinicians to observe than others.

For example, inattentive ADHD is more likely to be overlooked, which particularly impacts women’s ability to be diagnosed and access treatment.

If you think you might have symptoms of ADHD, look for an expert with experience helping people like you.

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ADHD Misdiagnosis and Its Implications

In some cases, symptoms of ADHD and other conditions may overlap. This can cause confusion and a misdiagnosis.

Take, for example, depression, which is linked to difficulty concentrating and remembering details, as well as restlessness.^[3] These symptoms are similar to those of ADHD. As a result, your depression may be wrongly diagnosed as ADHD or vice versa.

An incorrect diagnosis might cause you to receive ineffective medications and treatment. This makes it harder to manage the challenges you face in your work, school, or social life. That’s why it’s crucial to get an accurate diagnosis.

If you’re concerned, you can seek a second opinion from a medical professional specializing in mental health.

The Reality of ADHD Underdiagnosis

ADHD can be overdiagnosed or misdiagnosed. But the reality is that there’s a much higher chance of it being underdiagnosed in the adult population.

Research suggests that less than 20% of adults with the condition are appropriately diagnosed and treated for their symptoms.^[4]

This risk of an underdiagnosis is even higher in women with ADHD.

There are several possible explanations as to why ADHD is likely underdiagnosed in adults, especially women:^[4]

• Predominantly inattentive ADHD is the most common among adults. These symptoms of inattention are more subtle and easier to mask. So adults are less likely to seek help for them.
• Adults, especially women, tend to develop compensatory mechanisms to mask their ADHD. Some examples include showing up early to appointments or only going out in big groups to avoid standing out.
• Healthcare professionals might not be well-versed in how adult ADHD presents. That’s because the focus of this condition has typically been on young boys. ADHD in adults can look very different from that in young children, which can lead to a missed ADHD diagnosis.
• There is a symptom overlap between ADHD and other medical conditions. ADHD might be misdiagnosed in adults for something else, like a mood disorder.
• ADHD often co-exists with other conditions. Adults who have been diagnosed with a co-existing condition might not go on to get assessed for ADHD.
• Childhood ADHD needs to be present for a diagnosis. However, adults may have trouble recalling their past struggles and challenges. On top of that, doctors may only look for obvious signs of ADHD in childhood, such as failing a subject. Subtle symptoms, like excessive time spent studying or procrastination, may be missed.

Due to these reasons, adult ADHD can be overlooked.

That said, the more you learn about ADHD, the better educated and empowered you’ll be to get the proper diagnosis for yourself or a loved one.

Ensuring Accurate Diagnosis in Adults

You can take some steps to ensure you’re diagnosed correctly for your symptoms.

To get a proper ADHD diagnosis, the best thing to do is to seek an evaluation and assessment from a qualified professional with the necessary credentials and certifications. This may be a psychiatrist or psychologist.

They should also have training and experience in diagnosing and treating ADHD, specifically in adults.

You can always ask your healthcare professional about their training and experience in adult ADHD. Most clinicians will be happy to provide this information.

The following are ways you can go about finding a qualified professional:

• Ask your primary healthcare provider for a referral
• Seek recommendations from members of an ADHD support group or community
• Get a list of recommendations from your insurance provider
• Look online for a professional directory, such as the one provided by ADDA

Ideally, the medical professional you choose should also have training in cultural sensitivity.

Considering Comorbidities

One factor that might affect your ADHD diagnosis is the presence of a co-existing condition.

Researchers have found that up to 80% of adults with ADHD have also reported another comorbid mental health condition. So it isn’t unusual for an adult ADHDer to also struggle with something else, like depression, anxiety, or bipolar disorder.^[5]

Your doctor should screen for any co-existing conditions when assessing your symptoms because these conditions may sometimes affect how ADHD symptoms present. If there are any comorbidities, they should be addressed alongside your ADHD.

Life After Diagnosis: What Next?

If you have ADHD, your healthcare team will work with you to build a personalized management plan. This may include:

• Medications
• ADHD therapy, such as cognitive behavioral therapy (CBT)
• ADHD coaching
• Support group for adult ADHDers

Your doctor may also walk you through lifestyle modifications that can help. For instance, having a regular sleep schedule or modifying your diet may help reduce symptoms related to ADHD.

The Right Diagnosis Can Make All the Difference

Seeking the correct diagnosis for your symptoms can be overwhelming. But it’s a massive step in the right direction, and it will help you get the help you need.

Whether you have ADHD or another condition, proper treatment empowers you to achieve your goals and build meaningful relationships with those you love.

If you want to learn more about ADHD, ADDA+ has all the resources and tools you need.

Through ADDA+, you’ll gain access to a community of supportive adult ADHDers who understand your challenges. You’ll also have the opportunity to learn more about the condition through expert-driven resources, webinars, and online courses.

References

[1] Abdelnour, E., Jansen, M. O., & Gold, J. A. (2022). ADHD Diagnostic Trends: Increased Recognition or Overdiagnosis? Missouri Medicine, 119(5), 467–473.

[2] Paris, J., Bhat, V., & Thombs, B. (2015). Is Adult Attention-Deficit Hyperactivity Disorder Being Overdiagnosed?. Canadian journal of psychiatry. Revue canadienne de psychiatrie, 60(7), 324–328. https://doi.org/10.1177/070674371506000705

[3] National Institute of Mental Health. (2023, September). Depression. National Institute of Mental Health; National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/depression

[4] Rivas-Vazquez, R. A., Diaz, S. G., Visser, M. M., & Rivas-Vazquez, A. A. (2023). Adult ADHD: Underdiagnosis of a Treatable Condition. Journal of Health Service Psychology, 49(1), 11–19. https://doi.org/10.1007/s42843-023-00077-w

[5] Choi, W. S., Woo, Y. S., Wang, S. M., Lim, H. K., & Bahk, W. M. (2022). The prevalence of psychiatric comorbidities in adult ADHD compared with non-ADHD populations: A systematic literature review. PloS one, 17(11), e0277175. https://doi.org/10.1371/journal.pone.0277175

The post Is ADHD Overdiagnosed in Adults?: How Misunderstood Adult ADHD Is appeared first on ADDA - Attention Deficit Disorder Association.

Research suggests that this eating pattern can be associated with attention-deficit/hyperactivity disorder (ADHD), as the two often co-occur.^[1]

To break this cycle of overeating, it’s important to understand that the ADHD brain is wired to work differently, but this doesn’t mean you’re “greedy” or “broken.”Understanding the link between ADHD and binge eating can help you be more self-compassionate and forgive yourself.

Keep reading to learn the connection between ADHD and binge eating and how to build a healthy relationship with food.

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Recognizing Signs of Binge Eating in ADHD

Some ADHDers might binge eat without realizing it.

If you’re concerned that you or a loved one is binge eating, look out for the following signs:^[2]

• Feeling sad, disgusted, guilty, or ashamed after overeating
• Consuming food in secrecy or isolation due to shame
• Eating until you feel uncomfortably full or nauseous
• Feeling distressed about your eating habits
• Consuming a high quantity of food quickly
• Eating even when you do not feel hungry
• Feeling like you’re unable to stop
• Losing control over your eating

The guilt you feel after a binging episode can affect your self-esteem. This can cause you to fall into a cycle of overeating and shame, which can fuel the urge to do it again.

In these circumstances, self-empathy is an effective antidote. Positive self-talk and compassion can help you break this cycle and build healthier eating habits.

The Connection Between ADHD and Binge Eating

One of the most common eating disorders that can co-occur with ADHD is binge eating. While they might not seem related at first glance, there are a few possible explanations for why the two are linked.

1. Executive Dysfunction

ADHD is linked to problems in executive function^[3] – the set of mental skills that enable us to plan, focus, solve problems, and meet our goals.

Because of this, ADHDers may have difficulty planning and resolving issues related to their eating habits.

For example, an individual may struggle to plan and stick to regular meal times. As a result, they could get too hungry and binge.^[4]

2. Impulsivity

One of the core signs of ADHD is impulsivity.^[5] ADHDers may struggle to pause and think of the possible consequences of overeating before acting.

It can be challenging for them to control their impulses and prevent ADHD overeating when they feel the urge to do so.

3. Low Dopamine

Research has found that excessive eating involves the dopamine pathways of the brain.^[6] Dopamine is a chemical messenger of the brain associated with pleasure, reward, and motivation.

Due to a disruption in the dopamine pathway of the ADHD brain, individuals tend to choose short-term gratification over longer-term rewards.^[6]

Because of this, they may binge eat for immediate pleasure, especially when bored or understimulated.

4. Strong Emotions

Adults with ADHD may have trouble processing and regulating their emotions.^[6] Emotional dysregulation is thought to affect around 70% of adults with ADHD.^[7]

Due to this, an ADHDer might struggle to cope with negative emotions, such as stress and sadness. They might also act rashly in response to these emotions.^[7]

They may turn to binge eating to find comfort and relief,^[7] which is why ADHD is linked to a greater risk of addictive-like eating habits, including emotional overeating.

4 Strategies to Manage ADHD and Binge Eating

Finding the root cause behind your overeating can help you devise a targeted plan to break free of this cycle. This is why it’s important to take time to reflect and pinpoint which factors impact your eating habits most.

Try the following tips to manage your ADHD eating habits better:

1. Create Structures for a Healthy Diet

Being more intentional with what and when you eat can help you build healthier eating patterns.

Here are some strategies you can try to eat healthier:

• Plan your meals. Set a routine for eating that you can follow each day. You can add reminders on your phone to go off when it’s time to eat to help you stay on track.
• Schedule routine grocery runs. Create a list of items needed before you go. Opt for healthier foods and snacks rather than junk food or highly processed options.
• Stock healthy snacks. Get rid of unhealthy snacks in your home and office so you’re less likely to have access to them when the urge to binge eat hits.

You can also portion snacks into individual packets or smaller containers and only grab one whenever you want to eat. That way, you’re less likely to go through an entire bag of snacks in one sitting.

2. Be Mindful and Present When You Eat

Practice being present and mindful of what you consume.

Minimize distractions while you eat. For instance, you can turn off your TV or put your phone away. This helps you avoid getting distracted and eating without realizing it.

Pay attention to the taste and portion of what you’re consuming. Count to ten before swallowing your food and pause now and then to check if your body feels full.

3. Stimulate Your Brain

Some ADHDers may eat out of boredom since it helps to boost stimulation and pleasure.

To prevent this, keep your mind occupied during your downtime. Prepare a list of activities you enjoy, like drawing, walking, biking, playing an instrument, or reading.

When you feel the urge to binge eat, pull out that list and pick an activity to do. Eventually, the urge will pass.

4. Explore Healthy Coping Mechanisms

If stress, sadness, anxiety, or other intense emotions often fuel the urge to binge eat, you can focus on finding better ways to cope with those emotions.

Here are a few examples of ways to handle stress:

• Exercise. Researchers have found that physical activity is linked to improved mood and reduced stress.^[8] Going for a quick jog or quick-paced walk is a great way to combat stress.
• Relax. Tap into meditation, yoga, or breathing exercises to help promote relaxation. Meditation, for instance, helps calm your mind by eliminating thoughts that crowd your mind.
• Reach out to trusted friends and family. When you feel the urge to binge eat from stress, call someone you can talk to about it.

ADHD can make it tricky to deal with emotions, making it all the more important to experiment and find healthy coping mechanisms that work best for you.

Seeking Professional Help for ADHD Overeating

Binge eating isn’t an easy thing to bring up or talk about, and many people who experience it feel scared or ashamed to reach out for help.

ADHD treatment and medications may help you manage your symptoms and curb the urge to eat. Talking to a therapist or ADHD coach can also be helpful. Cognitive behavioral therapy, for instance, is one form of ADHD therapy that can help you identify unhelpful mindsets and behaviors and replace them with healthier ones.

You can also seek support from a community. ADDA+ is a safe place for adult ADHDers to grow in a community that understands their struggles.

References

[1] Yao, S., Kuja-Halkola, R., Martin, J., Lu, Y., Lichtenstein, P., Norring, C., Birgegård, A., Yilmaz, Z., Hübel, C., Watson, H., Baker, J., Almqvist, C., Eating Disorders Working Group of the Psychiatric Genomics Consortium, Thornton, L. M., Magnusson, P. K., Bulik, C. M., & Larsson, H. (2019). Associations Between Attention-Deficit/Hyperactivity Disorder and Various Eating Disorders: A Swedish Nationwide Population Study Using Multiple Genetically Informative Approaches. Biological psychiatry, 86(8), 577–586. https://doi.org/10.1016/j.biopsych.2019.04.036

[2] Berkman ND, Brownley KA, Peat CM, et al. Management and Outcomes of Binge-Eating Disorder [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2015 Dec. (Comparative Effectiveness Reviews, No. 160.) Table 1, DSM-IV and DSM-5 diagnostic criteria for binge-eating disorder. Available from: https://www.ncbi.nlm.nih.gov/books/NBK338301/table/introduction.t1/

[3] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y

[4] Manasse, S. M., Forman, E. M., Ruocco, A. C., Butryn, M. L., Juarascio, A. S., & Fitzpatrick, K. K. (2015). Do executive functioning deficits underpin binge eating disorder? A comparison of overweight women with and without binge eating pathology. The International journal of eating disorders, 48(6), 677–683. https://doi.org/10.1002/eat.22383

[5] National Institute of Mental Health. (2023, September). Attention-Deficit/Hyperactivity Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd

[6] Seymour, K. E., Reinblatt, S. P., Benson, L., & Carnell, S. (2015). Overlapping neurobehavioral circuits in ADHD, obesity, and binge eating: evidence from neuroimaging research. CNS spectrums, 20(4), 401–411. https://doi.org/10.1017/S1092852915000383

[7] El Archi, S., Cortese, S., Ballon, N., Réveillère, C., De Luca, A., Barrault, S., & Brunault, P. (2020). Negative Affectivity and Emotion Dysregulation as Mediators between ADHD and Disordered Eating: A Systematic Review. Nutrients, 12(11), 3292. https://doi.org/10.3390/nu12113292

[8] Schultchen, D., Reichenberger, J., Mittl, T., Weh, T. R. M., Smyth, J. M., Blechert, J., & Pollatos, O. (2019). Bidirectional relationship of stress and affect with physical activity and healthy eating. British journal of health psychology, 24(2), 315–333. https://doi.org/10.1111/bjhp.12355

The post ADHD and Binge Eating: How to Build a Healthy Relationship With Food appeared first on ADDA - Attention Deficit Disorder Association.

These are called intrusive thoughts – unwanted, strange, and persistent ideas or images that appear in your mind – and you’re not alone in having them.

Research has found that people with attention deficit hyperactivity disorder (ADHD) tend to have more intrusive thoughts than those without the disorder.^[1] This can be explained by the unique wiring of the ADHD brain, which makes it harder for the person to control their attention and thinking.

If you have ADHD, this might be something you struggle with. It might even cause you to question who you are.

However, it’s important to remember that your thoughts don’t define or represent you – what matters is what you choose to do with them.

Understandably, they can still be disruptive and cause you to lose focus or become anxious. But with the right mindset and techniques, you can learn how to manage and overcome intrusive thoughts.

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Signs of ADHD Intrusive Thoughts

Many adults with ADHD experience intrusive thoughts without knowing what they are.

By understanding what these thoughts can look like, you can label them for what they are – simply thoughts.

Here are some traits of intrusive thoughts:

• Unwanted and inappropriate. These thoughts can be disturbing. For example, they may be explicit or violent, such as imagining yourself causing harm to someone else.
• Worrying or distressing. Many people find that their intrusive thoughts are troubling or anxiety-inducing. For example, they may have negative self-thoughts. Alternatively, they could worry about doing something embarrassing in front of others.
• Out of character. You might feel disturbed because they deviate largely from your personality. They’re unusual and don’t follow your usual thinking patterns.
• Fast-paced or racing. These thoughts are usually fast-paced, as the ADHD brain can jump quickly from one idea to another.
• Repetitive and obsessive. They can be repetitive and keep coming back. The more you try to get rid of them, the worse they become.
• Unexpected and sudden. They may appear out of the blue, coming and going unpredictably.

If you experience these types of thoughts, it can be a relief to know that many other people do, too.

Having a supportive community around you can also provide comfort and relief. Through ADDA+, you’ll gain access to a community of adult ADHDers who understand what you’re going through.

How Does ADHD Cause Intrusive Thoughts?

Intrusive thoughts in ADHD might come from a glitch in what’s called executive function^[2]—a key player in how we remember, focus, plan, and keep our impulses in check.

Think of it as the brain’s command center that ADHD can sometimes disrupt, making those unwelcome thoughts more likely to pop up.

Because of this, ADHDers may find it challenging to focus and direct their attention. They might also have trouble inhibiting unwanted thoughts and behaviors.^[1] As a result, they can experience streams of intrusive thoughts that are hard to control.

Aside from this, ADHD is also linked to problems with the default mode network (DMN) of the brain.^[3] This part of the brain clicks on when you daydream.

Due to this, ADHD can be associated with excessive mind wandering and mental restlessness.^[4] As a result, you may often overthink and have streams of thoughts that are distracting and difficult to control.

Understanding the link between intrusive thoughts and the ADHD brain can help you show more compassion to yourself.

Essentially, these thoughts are involuntary and appear frequently because of how the ADHD brain is wired. You’re not to blame for having them.

4 Tips to Manage Intrusive and Obsessive Thoughts in ADHD

While it’s difficult to eliminate these thoughts entirely, by handling them well, you can minimize their impact on your focus, productivity, and mental health.

Here are some ways to manage intrusive thoughts:

1. Acknowledge the Thought

Trying to push these thoughts away can make them worse. Instead, try to accept them.

Acknowledge them with a non-judgemental mindset so you don’t invest emotions into them. Label them as intrusive, then let them float by. They’re likely to return, but that’s okay.

Ultimately, intrusive thoughts are involuntary and out of our control. You’re not a bad person for having them. But you’re probably irritated by them because they’re out of character and so unlike you.

2. Externalize the Thought

You might be afraid to open up about this issue. But confiding in someone you trust can help you externalize the thought, so it no longer holds as much power in your mind.

Find someone to confide in who’s non-judgemental and knows your character. They’ll provide relief and help comfort you by reminding you of who you truly are.

Another way to externalize your thoughts is journaling. By writing your thoughts down, you’re able to reduce them down to a manageable size, cutting down their perceived vastness.

This also provides you with the added benefit of being able to revisit your thoughts in the future, to see how the way you think has changed over time.

3. Keep Yourself Occupied

While you should acknowledge the thought, it’s important not to overthink or ruminate on it.

Find something that takes your focus out of your mind. When your brain finds something else to engage with, it will be much easier for the thought to float by instead of sticking around.

Certain activities can also help you to relax and destress. For example, taking a walk in nature, exercising, or spending time with your friends and family.

4. Carry Out Mindfulness Exercises

Research suggests that mindfulness exercises can help reduce how much your mind wanders.^[5] This means you can be attentive and focus better on the present moment, and you are less likely to get distracted by unrelated thoughts.

Additionally, one study discovered that mindfulness training can help a person reduce intrusive thoughts^[6] This skill teaches you to observe your thoughts without judging or attaching any emotions to them.

You can practice mindfulness at any time and anywhere. If you’d like, you can enhance this skill in your spare time by doing mindfulness exercises.

Simply find a quiet place where you won’t be bothered. Focus on how your body feels. Concentrate on your breathing, counting to four each time you breathe in and each time you breathe out. If your mind wanders, gently bring it back to focus on your body and breathing.

Don’t Be Afraid to Seek Professional Help and Therapy

Navigating ADHD and intrusive thoughts is a journey you don’t have to embark on by yourself.

Though it may seem challenging, reaching out for treatment and support can significantly enhance your ability to manage those thoughts, turning the journey into one of empowerment and growth.

Certain ADHD therapies can also help. One example is cognitive behavioral therapy (CBT), a form of talking therapy. It helps you replace unhelpful thinking patterns with healthier ones.

References

[1] Abramovitch, A., & Schweiger, A. (2009). Unwanted intrusive and worrisome thoughts in adults with Attention Deficit\Hyperactivity Disorder. Psychiatry Research, 168(3), 230–233. https://doi.org/10.1016/j.psychres.2008.06.004

[2] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y

[3] Saad, J. F., Griffiths, K. R., Kohn, M. R., Braund, T. A., Clarke, S., Williams, L. M., & Korgaonkar, M. S. (2022). Intrinsic Functional Connectivity in the Default Mode Network Differentiates the Combined and Inattentive Attention Deficit Hyperactivity Disorder Types. Frontiers in human neuroscience, 16, 859538. https://doi.org/10.3389/fnhum.2022.859538

[4] Kandeğer, A., Süheyla Ünal, & Metin Ergün. (2023). Mentation processes such as excessive mind wandering, rumination, and mindfulness mediate the relationship between ADHD symptoms and anxiety and depression in adults with ADHD. European Psychiatry, 66(S1), S113–S114. https://doi.org/10.1192/j.eurpsy.2023.309

[5] Kandeğer, A., Odabaş Ünal, Ş., Ergün, M. T., & Yavuz Ataşlar, E. (2023). Excessive mind wandering, rumination, and mindfulness mediate the relationship between ADHD symptoms and anxiety and depression in adults with ADHD. Clinical psychology & psychotherapy, 10.1002/cpp.2940. Advance online publication. https://doi.org/10.1002/cpp.2940

[6] Ashton, S. M., Sambeth, A., & Quaedflieg, C. W. E. M. (2023). A mindful approach to controlling intrusive thoughts. Scientific reports, 13(1), 10966. https://doi.org/10.1038/s41598-023-37447-9

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If you have ADHD, handling your emotions might feel a bit like this. You may be calm and happy one moment. Then, without any warning, a small trigger can flip your emotions from “green” to “red.”

Dealing with these unpredictable emotions is challenging, but they don’t make you a bad person. Understanding this will help you be more compassionate and patient with yourself.

Of course, it’s still important to take responsibility for your actions and identify your ADHD triggers. This is the key to healthier relationships and better mental wellbeing.

You can try the strategies below to regain control over your emotions. The techniques in this article can help you navigate complicated feelings and act in the best interest of yourself and those you love.

What Is Emotional Dysregulation in ADHD?

Emotional dysregulation refers to difficulty in controlling and regulating emotions. ADHD triggers can be internal or external and may lead to intense or unpredictable emotions that seem blown out of proportion and even snowball into a complete meltdown.

Having emotions is healthy and normal. However, people with ADHD may struggle to know how to react to their feelings.

According to research, emotional dysregulation is more often observed in people with ADHD than those without it. Researchers suggest that ADHD is the mental health disorder with the strongest link to it.^[1]

Examples of Emotional Dysregulation

If you have ADHD, your emotions might feel like they’re all or nothing.

You might try masking your ADHD and holding back your feelings to fit in and steer clear of conflict. But when you do let yourself feel, even small things can trigger overwhelming emotions.

Here are some examples of what emotional dysregulation in ADHD might look like:

• Experiencing intense emotions, like anger outbursts or high anxiety
• Crying in response to a variety of feelings, even happiness
• Struggling to take your focus away from your emotions
• Having feelings that seem blown out of proportion
• Having mood swings and unpredictable emotions
• Having a low tolerance for frustrating situations
• Being unaware of the feelings of other people
• Difficulty soothing and calming yourself
• Focusing mainly on the negative
• Becoming overly excited

These symptoms often appear early on in childhood. They also usually persist into adulthood.^[2] Some research even suggests that challenges in regulating emotions affect around 34-70% of adults with ADHD.^[3]

What Causes Emotional Dysregulation in ADHD?

Having ADHD can make it harder to regulate emotions. That’s because the function and structure of the ADHD brain are different from a non-ADHD one.

In general, there are two main reasons why ADHD is often linked to intense feelings.

Firstly, the amygdala of the ADHD brain is thought to function differently. The amygdala is a small, almond-shaped structure inside your brain. It plays a role in regulating emotions like fear, anxiety, aggression, and anger.^[4]

Research suggests differences in the size and activation of the amygdala in the ADHD brain.^[5] As a result, you might experience stronger emotions and struggle to control impulses.

The second reason is a change in function of another part called the frontal cortex. This region plays a crucial role in interpreting, expressing, and regulating emotions. It also helps you sort through different reactions before you act on them.^[6] This part of the brain allows you to decide what you should and shouldn’t say or do.

Researchers have also found that there’s a decreased activation of the frontal cortex in the ADHD brain. It’s less likely to inhibit big reactions like it’s supposed to. So it can be difficult to respond to your feelings in a way that helps you achieve your goals.^[7]

To sum it up, the amygdala and frontal cortex of the ADHD brain function differently, causing many ADHDers to experience intense feelings. They may also struggle to control their responses and can react strongly.

How Can Emotional Dysregulation Impact Your Life?

Emotional dysregulation can affect different areas of your life.

The following are some possible impacts of emotional dysregulation:

• Workplace difficulties: The stress of meeting deadlines can be hard to deal with. Minor hiccups and inconveniences might lead to overwhelming anxiety or fear. Additionally, it can be tricky to build healthy relationships with colleagues and peers.
• Study problems: Emotional dysregulation can make concentrating, learning, and being productive harder due to intense stress. Having outbursts or displaying over-the-top emotions also makes it harder to form friendships with classmates, leading to isolation.
• Relationship conflicts: If you struggle to regulate your emotions, you may have more conflicts with family, friends, and romantic partners. You may often ruminate on these issues rather than focus on finding solutions. Minor disagreements or triggers may also become full-blown arguments, leading to hurt feelings and misunderstandings.
• Mental health struggles: It can be more difficult to deal with sadness, anger, and frustration. This may contribute to or worsen other mental health conditions. As an example, research suggests that depression and emotional dysregulation are closely linked.^[8]
• A tendency for risky behaviors: Research shows that people with trouble regulating emotions are more likely to participate in risky behaviors. These include substance misuse and dangerous driving practices.^{[9] [10]}

Some people with ADHD may be unaware that the hurdles they face are due to emotional dysregulation. So, you can start by figuring out which challenges you’re struggling with may be due to this.

Do you find it hard to resolve conflicts with your partner? Perhaps you lash out when your stress levels get too high. Maybe your frustration and fears often lead to ADHD paralysis.

Once you’ve pinpointed which challenges are linked to it, you can apply the strategies below in these areas to manage your feelings better.

How to Deal With Emotional Dysregulation

You can’t completely change the way your brain functions.

But there are steps you can take that work in favor of how your brain is naturally wired – not against it.

Step 1: Pause and Breathe

When you get caught in a bad situation, pause for a few seconds. Try to stop yourself from reacting right away. If you need to walk away, go ahead. Use some ADHD calming techniques to find your balance.

As you wait, slow your breathing. You can practice “7-11 breathing:”

• Breathe in for the count of 7
• Hold for 7
• Breathe out for 11
• Continue until you can think calmly again

Step 2: Acknowledge Your Feelings

Having ADHD doesn’t mean your emotions shouldn’t be acknowledged. Your feelings are real and valid – what might not be an issue for others may be a big deal for you, and that’s okay.

Remind yourself that your big emotions are all part of being human. Accepting them as they are gives you space to think and process them properly.

At the same time, you don’t have to indulge or act upon them.

Do something that helps you calm down, like reading or taking a hot shower. You can also direct your emotions elsewhere. Try writing them down in a journal or diary; it might help you make sense of them.

Step 3: Reframe Your Self-Talk

When you can think calmly again, consider what you’re telling yourself. Is there any other possibility or alternative to the “story” in your head?

What was said or done may have a different meaning than you think. The situation may not be as bad as it seems, and positive solutions exist.

Thinking things are worse than they are fuels your anger, frustration, or sadness. Reframing how you think can make those thoughts less powerful and help you see situations in a better light.

Step 4: Reflect and Learn Your Triggers

Whenever you experience intense emotions, reflect on why it happened. What caused you to feel that way?

You can list out possible triggers in a diary or journal. Knowing your triggers can help you avoid or minimize them in the future.

Though, certain triggers are non-avoidable. Like getting anxious before a work meeting or stressing out as the due date for an important project nears.

In these cases, you can prepare yourself emotionally beforehand. Try giving yourself additional prep time for a meeting to journal, cry, or use another way to express what you’re feeling. That way, you’re less likely to have an emotional outburst at inconvenient times, like during the meeting.

When your triggers don’t have any advanced warning, like a family member crossing your boundaries unknowingly, take a moment. Then, when you’re calm, think about what you can productively do to prevent it from happening again.

Bonus Method 1: Try the R.A.I.N Method

You can use this method as a meditation and mindfulness practice or when you feel overwhelmed. It goes like this:

• Recognize what’s happening. Recognize the thoughts and emotions that you’re feeling. Name and label them – “anger,” “disappointment,” or “stress.”
• Allow thoughts and feelings to exist. Allow your thoughts and emotions to be present without suppressing or dismissing them. You don’t have to enjoy all your feelings, and you don’t have to act on them.
• Investigate with care. Dig deeper with curiosity. Ask yourself why you’re feeling this way, how it started, and how you can manage it. These questions shouldn’t be self-judgemental. Instead, you’re collecting data about your emotions to understand yourself better.
• Non-identification. When you experience intense feelings, you might feel like you are those feelings. Try to detach your identity from your emotions and let yourself experience them without allowing them to control you.

This mindfulness technique helps you understand your emotions better without letting them define you as a person.

Bonus Method 2: Practice the F.O.U.L Method

This technique can help you manage your feelings when dealing with difficult situations or people. It works as follows:

• Fact-Check. Step back and try to differentiate between facts and assumptions. Sometimes, facts may fuel your emotions, like in times of danger when you need to react quickly. At others, assumptions might be pushing you to act rashly.
• Opposite Urge. If your emotions are based on assumptions, carrying out the opposite action may be helpful. If you feel like someone is criticizing you, instead of responding with a snarky comment, ask them to explain instead.
• Leave. When your anger, frustration, or annoyance gets too high, remove yourself from the situation. Just walk away and allow yourself to calm down.

This practical method can make taking the best course of action easier when your judgment seems clouded by emotions.

Support for ADHD and Emotional Dysregulation

You don’t have to struggle with ADHD or emotional dysregulation alone. Various ADHD therapies can help.

One example is dialectical behavior therapy (DBT). This therapy teaches you how emotions work and helps you learn skills to manage your feelings instead of being controlled by them.

You can also seek help from others who know what you’re going through. ADDA+ is a resource hub that gives you access to a community of supportive ADHDers who have experienced a similar journey to yours.

References

[1] Astenvald, R., Frick, M. A., Neufeld, J., Bölte, S., & Isaksson, J. (2022). Emotion dysregulation in ADHD and other neurodevelopmental conditions: a co-twin control study. Child and adolescent psychiatry and mental health, 16(1), 92. https://doi.org/10.1186/s13034-022-00528-0

[2] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

[3] Hirsch, O., Chavanon, M. L., & Christiansen, H. (2019). Emotional dysregulation subgroups in patients with adult Attention-Deficit/Hyperactivity Disorder (ADHD): a cluster analytic approach. Scientific reports, 9(1), 5639. https://doi.org/10.1038/s41598-019-42018-y

[4] AbuHasan Q, Reddy V, Siddiqui W. Neuroanatomy, Amygdala. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537102/

[5] Tajima-Pozo, K., Yus, M., Ruiz-Manrique, G., Lewczuk, A., Arrazola, J., & Montañes-Rada, F. (2018). Amygdala Abnormalities in Adults With ADHD. Journal of Attention Disorders, 22(7), 671–678. https://doi.org/10.1177/1087054716629213

[6] Suzuki, Y., & Tanaka, S. C. (2021). Functions of the ventromedial prefrontal cortex in emotion regulation under stress. Scientific reports, 11(1), 18225. https://doi.org/10.1038/s41598-021-97751-0

[7] Leisman, G., & Melillo, R. (2022). Front and center: Maturational dysregulation of frontal lobe functional neuroanatomic connections in attention deficit hyperactivity disorder. Frontiers in neuroanatomy, 16, 936025. https://doi.org/10.3389/fnana.2022.936025

[8] Gao, W., Yan, X., & Yuan, J. (2022). Neural correlations between cognitive deficits and emotion regulation strategies: understanding emotion dysregulation in depression from the perspective of cognitive control and cognitive biases. Psychoradiology, 2(3), 85–98. https://doi.org/10.1093/psyrad/kkac014

[9] Weiss, N. H., Schick, M. R., Raudales, A. M., Forkus, S. R., Thomas, E. D., Contractor, A. A., & Sullivan, T. P. (2023). Experimental Investigation of the Influence of Positive Emotion Dysregulation on Risky Behavior Following Idiographic Emotion Inductions. Clinical Psychological Science: a journal of the Association for Psychological Science, 11(3), 490–508. https://doi.org/10.1177/21677026221133295

[10] Baltruschat, S., Mas-Cuesta, L., Cándido, A., Maldonado, A., Verdejo-Lucas, C., Catena-Verdejo, E., & Catena, A. (2021). Repeat Traffic Offenders Improve Their Performance in Risky Driving Situations and Have Fewer Accidents Following a Mindfulness-Based Intervention. Frontiers in Psychology, 11, 567278. https://doi.org/10.3389/fpsyg.2020.567278

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When attention-deficit/hyperactivity disorder (ADHD) makes it difficult to manage time, overcome procrastination, and finish daily tasks, your first instinct might be to blame yourself.

Don’t do it! These challenges do not happen because you’re lazy or unwilling. We know because we’ve been there too.

The truth is adult ADHD affects how your brain works.^[1] So, willpower alone won’t rewire it. But there are ways to get around this. One effective method is by using ADHD management tools.

While they don’t cure ADHD, these tools can help tip the scale in your favor. They’re carefully designed to help adult ADHDers remember tasks, increase focus, and help set and achieve their goals.

With the tools and apps listed, you’ll have an easier time getting and staying on track!

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What to Look for in an ADHD Organization & Productivity Tool

There are plenty of ADHD management tools available for adults. Examples include productivity apps, fidget toys, clocks and timers, ADHD planners, and a bulletin board or whiteboard.

To narrow down your options, here are some features to consider when choosing a suitable tool:

• Tailored to your challenges: Certain tools boost productivity, while others help you track your to-do list and remember important dates and details.
• Intuitive and easy to use: Certain tools can be challenging to pick up and use. For instance, a popular productivity app like Notion might require some prior learning and a lot of set-up time to be effective.
• Accessible: A good tool should be easy for you to access. Some apps may only be available on specific platforms, like iOS or Mac devices, while others won’t work on a desktop.
• Affordable: Certain digital ADHD tools run on a subscription basis, and others you can access through a one-time payment. Other apps might be completely free. It’s important to choose one that fits into your budget.

There’s no one-size-fits-all solution. Some people work better with apps that send reminders, while others may prefer a productivity tool that turns tasks into mini-games with rewards.

You can experiment to find what works best for you.

Focusmate Body Doubling: A Game-Changer for Adult ADHDers

Focusmate is an ADHD focus tool based on body doubling. This ADHD-friendly concept involves working with another person present, either physically or virtually.

Through Focusmate, you pair up with a community member who also needs to get things done – you’ll be acting as body doubles for each other. You’ll then both work on your own tasks while keeping your cameras on so you can see what the other person is doing.

Another person’s presence can help keep you focused, motivated, and accountable.

Here are some of the features of Focusmate:

• Get free sessions: As a member, you’ll get three free sessions monthly.
• Use on any task: Whether working on a school assignment, replying to emails, or paying bills, you can set personal goals and have someone else hold you accountable.
• Quick setup: All you have to do to get the ball rolling is book an appointment, sync it with your calendar, and join the video call from your browser.

If you wish to upgrade your plan, you can get unlimited sessions for as low as $6.99 per month.

Beyond Focusmate: 5 Other Productivity Tools for Adults With ADHD

While body doubling is a great technique, it isn’t the only strategy to boost your focus, management, and organization.

Here are other online tools and resources that adult ADHDers can benefit from.

Focus Keeper – Pomodoro Timer

The Pomodoro Timer is a technique that involves alternating sessions of focused work and short breaks. After four sets, you’ll typically take a longer break to recharge.

The Focus Keeper is a Pomodoro Timer that can help you concentrate on your task, maintain motivation, and prevent mental fatigue or distraction.

Since ADHD is often linked to time blindness, this platform can ensure you don’t get lost in a task.

Here are some highlight features of Focus Keeper:

• Customize to your needs: You can adjust the duration of your working sessions, short breaks, and long breaks. You can also swap out the timer’s background noise with different options, such as ticking or rain sounds.
• Use for free: This Pomodoro Timer is 100% free to use.
• Access on different devices: The Focus Keeper is available on mobile or desktop.

You can use other similar alternatives, such as Focus To-Do and Focus Booster.

Forest App – Focus and Productivity

If you often use your phone to procrastinate or as a distraction, the Forest app might be what you need.

Forest helps you stay focused on what you’re doing by letting you plant a virtual tree.

You’ll pick how long you’d like to stay focused, and the app will start a timer. This virtual tree will grow as you put your phone aside with the app open and start working on your task.

If you exit the app, the tree immediately dies. This incentivizes you to focus on your task and prevents you from getting distracted by your phone.

Here are some benefits of this app:

• Help the environment: After completing your session, you’ll gain coins. You can spend these coins in the app store to buy cosmetics or sponsor real-life tree-planting efforts.
• Join friends: You can pick the “Plant Together” function, allowing you to link your sessions to those of your friends. If one person leaves the app, everyone’s trees will die. This ups the stakes, motivating you to stay focused.

You can purchase the Forest app with a one-time payment of $2 to $4.

Remember the Milk – Task Management

Remember the Milk is a to-do app that allows you to record and track all your tasks in a single location.

You can create multiple lists to organize your tasks and break bigger tasks into smaller subtasks in the app.

The following are some highlights of this ADHD organizational tool:

• Sync on all devices: This app works on different devices, including mobile phones, smartwatches, desktops, and laptops. You can sync your lists on all of them.
• Receive reminders through multiple platforms: The app can send reminders through various platforms, including email, text, and Twitter.
• Share lists: You can share lists with friends, family, or co-workers, as well as assign tasks to other people.

You can create an account for free or upgrade to a Pro account for a yearly fee of around $50.

Due – Task Reminder App

Due is another task tracker app. This app lets you instantly set a due date for your task with just a tap instead of having to scroll through a dropdown list.

These are some of its top features:

• Receive persistent reminders: The app will send multiple reminders until you mark the task as complete or postpone it.
• Quickly reschedule tasks: You can reschedule a deadline through the notification bar or home page without opening the app.

You can get Due for around $10 a month. Unfortunately, it’s currently only available on Mac and iOS devices.

Brili – Routine App

Through the Brili app, you can drag and drop upcoming tasks into your schedule or calendar. You can also set a start time and duration for each routine task to combat procrastination and time blindness.

Here are some unique features of the app:

• Create your own routine or use a template: Through the app, you can set and track all your scheduled tasks and routines for the day. If you don’t want to create your own, you can choose from a collection of template routines created by ADHD experts.
• Gain points and rewards: Set your own rewards in the app and gain stars as you complete tasks. You can then use the stars collected to redeem the rewards you’ve set.
• Track your progress: The app allows you to visualize your success by tracking the number of routines you’ve completed. You’ll also be given achievements based on what you’ve accomplished.

You can upgrade your account for an annual subscription fee of around $50.

Bonus: Fidgeting Tools for Productivity

Do you often tap your foot or shift in your seat whenever you have to sit still and focus on something uninteresting?

When working on something boring, the brain needs a boost of stimulation to keep itself focused. And this is where fidgeting comes into play.

Because fidgeting can help to raise your focus and productivity, you don’t need to hide it. ADHD masking can be draining when done for long periods of time.

Instead, you can look for practical tools and gadgets that help you fidget in a non-distracting and constructive way.

Examples of fidgeting toys and tools include the following:

• Jewelry: Certain types of necklaces and rings are specially designed to be discreet and quiet fidgeting tools. They typically have small moving parts, such as gears or beads, that can be twisted, spun, or clicked.
• Toys: There are different types of fidget toys for adults. Examples include stress balls, fidget spinners, cubes, and dice, easily found through online shopping sites.
• Household items: Balancing on an exercise ball or playing with stretchy bands are some low-cost ways to increase stimulation. You can also chew gum.

The most important thing is finding ways of fidgeting that don’t distract your focus from your task. For instance, some fidget puzzles and games require paying attention to them. This makes it difficult to concentrate on what you should be doing.

Don’t Rely on Willpower Alone to Get the Ball Rolling

ADHD isn’t a willpower issue or a character flaw.

The ADHD brain is wired uniquely – so focus and memory may be a challenge. But this also unlocks unique traits, like greater creativity, resilience, and flexibility in thinking.

With the right ADHD tools, you can better overcome these challenges and use your strengths to achieve the goals you care about.

Currently, there are a range of tools with different functions to pick from. Some motivate you to focus with rewards and incentives, while others send reminders so you remember important tasks and dates.

Apart from using these apps and platforms, getting treated for ADHD can also be a huge help in getting back on track.

If you want access to more tools and resources designed for adult ADHDers, check out ADDA+. This premier resource hub and community offers expert-driven tips, resources, and courses to help you live your best life.

References

[1] Rubia K. (2018). Cognitive Neuroscience of Attention Deficit Hyperactivity Disorder (ADHD) and Its Clinical Translation. Frontiers in human neuroscience, 12, 100. https://doi.org/10.3389/fnhum.2018.00100

The post 6 Online ADHD Management Tools for Adults appeared first on ADDA - Attention Deficit Disorder Association.

Weight gain is a common concern for a lot of people. However, the chances of having an unhealthy weight may be higher in those with attention-deficit/hyperactivity disorder (ADHD).

Research suggests that the prevalence of obesity is around 70% higher in adults with ADHD than those without it.^[1]

While others might think that this is simply an excuse, it’s a fact that certain symptoms of ADHD can make it harder to lead a healthy lifestyle and lose weight. So, don’t let yourself fall into the trap of feeling guilty – and don’t let one statistic limit your potential!

Building healthy habits can be challenging at the start. But the good news is that they’ll become easier the more you do them, and we’re here to help. And ADHDers also tend to be up for a challenge!

Keep reading to find out how ADHD and weight gain are linked and discover tips on making your weight loss goals a reality.

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Why ADHD Symptoms Can Lead to Obesity

ADHD and obesity commonly co-occur.^[2] And understanding why can help you devise targeted strategies to prevent or manage this.

Here are a few possible reasons why ADHD can make it harder to lose weight.

Executive Function Deficits

Executive function refers to the set of skills that you need for planning, decision-making, self-control, memory, and focus.

Research shows that ADHD is linked to executive dysfunction.^[3] This can make it challenging to carry out the following weight-loss habits:^[4]

• Resisting food-related temptations or suppressing undesirable behaviors
• Self-monitoring and tracking one’s progress (e.g., measuring weight)
• Keeping long-term health goals in mind when picking what to eat
• Organizing and stocking the kitchen with healthy food choices
• Planning meals ahead of time

However, having ADHD doesn’t mean you can’t set and achieve your goals. What’s important is having a system in place to create a favorable environment to lose weight.

Impulsivity and Reward-Seeking Behaviors

Impulsivity in ADHD makes it more challenging to control your behavior and impulses.

For example, you’re more likely to select immediately gratifying foods.^[5]

ADHD is also linked to a disruption in the dopamine pathway of the brain.^[6] This chemical messenger is responsible for pleasure and motivation.

Due to this, the brain is more likely to choose a small but immediate reward, like eating sugary foods, over delayed rewards, like reaching a weight loss goal.^[6]

Inattention in ADHD

Developing healthy meal plans takes time, effort, and focus. So inattention makes it easy to get distracted or disengaged while planning your weekly menu.

Inattentive symptoms in ADHD can also be linked to a lack of awareness or mindfulness about the foods you’re consuming.^[5]

Poor Sleep Habits

Adults with ADHD have a higher risk of sleep problems.^[7]

Research suggests that many have an ADHD-related sleep problem called delayed sleep phase syndrome. Meaning there are disruptions in a person’s internal clock or circadian rhythm. People can fall asleep and/or wake up at least 2 hours later than the average sleep pattern.^[8]

Researchers found that this syndrome increases the risk of obesity. In addition, those who don’t get enough sleep might also have increased food cravings and a greater appetite.^[8]

Genetic and Environmental Factors in ADHD Weight Gain

Research shows that the genes you inherit from your parents can increase the risk of both obesity and ADHD. Having a higher likelihood of developing ADHD due to your genetic makeup may also be linked to a greater risk of becoming overweight.^[2]

Environmental factors may also have a part to play in weight gain. For instance, a high body weight during pregnancy might be a risk factor for the child becoming overweight.^[2]

Other environment-related factors that may contribute to ADHD weight gain include:^[9]

• Easy access to processed foods from supermarkets and restaurants
• A family culture that uses unhealthy foods to reward good behavior
• Unhealthy dietary patterns learned from parents or society
• Lack of physical activity due to a sedentary lifestyle

Some factors, like our genetic makeup or family environment, are out of our control. But what’s important is to focus on what we can change, like our physical activity, diet, and sleep habits.

Does ADHD Affect Your Metabolism?

There’s no clear evidence showing a direct link between ADHD and a person’s metabolism.

However, ADHD may still have some sort of an impact on your metabolism by affecting your sleep or eating patterns.

For instance, people with ADHD are more likely to binge eat, eat late in the night, go for higher-calorie snacks, or overeat to remedy negative emotions. These habits may alter your metabolism.^[10]

ADHD-related sleeping issues can also affect your metabolism in an undesirable way. That’s because sleep deprivation and other sleep problems can impact the hormones that control your metabolism.^[11]

This is why good sleep hygiene can make a huge difference.

Strategies for Managing Weight Changes in ADHD

If you’ve recognized the need for change, you’ve already taken a big step in the right direction.

You might be eager to turn your entire life around for the better, which is fantastic. But what might be most helpful is to start small, making tiny changes over time, like replacing soda with water or chips with cut veggies.

Giving your body and mind time to adjust to these shifts can make the transition smoother and more sustainable.

Here are some strategies you can gradually implement to manage ADHD weight gain.

Build the Habit of Meal Planning

ADHD can make it challenging to make wise food choices in the moment. Instead, give yourself an edge by planning ahead.

You can put notes on the fridge listing the meals you plan on eating and the groceries you’ll need or chop veggies and store them in containers to have healthy snacks at the ready. Doing one or more of these can help make it easier for you to choose healthier options and lose weight.

Here are some meal planning and prepping tips:

• If you don’t like leftovers, bag ingredients for a single Instant Pot or crockpot meal, which you can make as needed.
• Create a grocery list containing all the staples, which you can reuse and adjust accordingly.
• Bookmark recipes that use the same ingredients.
• Start with easier recipes that you can freeze.

Some people find it easier to dedicate one specific day of the week to meal planning and prepping.

Others find that they work better when they listen to their mind and body. So on the days they feel the most energized and focused, they prep larger batches.

Gradually Rewire Your Sleeping Habits

Since many ADHDers struggle with sleep problems, these tips may help:

• Try to stick to a regular sleep schedule. It might be tough at first, but waking up and going to bed at the same time each day can make a difference.
• Keep your bedroom cool, dark, and quiet at night. For example, install blackout curtains or use a white noise machine to drown out surrounding noises.
• Reserve your bedroom for sleep and sleep-related activities only. This means no working, watching videos, or reading in bed.

It’s always best to seek professional medical advice if your sleep issues are persistent and affect your quality of life.

Start With Small and Simple Exercise Routines

ADHD might make it more challenging to commit to an exercise routine. Having a mindset that focuses on progress, not perfection, can help.

You don’t need the perfect exercise routine to lose weight. Aim for improvement, for instance, progressively increasing your workout duration by 5 minutes each week.

Try different activities, apps, programs, and videos to keep things fresh and engaging.

You can also try pairing working out with something you do often, i.e., get an under-desk treadmill or pedal bike for when you’re on the computer.

Implement Structures to Reduce Impulsive Choices

ADHD can lead to impulsive decisions when picking foods or dealing with snacking urges.

To curb these impulses and improve your self-regulation, try these tips:

• Clear your home of unhealthy snacks and replace them with better options, like vegetables, fruits, and nuts.
• If you want a treat for cheat days, portion them into separate bags or containers to prevent overeating.
• Make it a rule that you never snack while distracted, like when you’re watching TV.
• Use meal-tracking apps to take note of your food portion and what you’re consuming.
• Schedule exercise or meal-prepping sessions with a friend or family member acting as a body double to help keep you accountable.

Also, remember not to throw away your chance of making good choices because you feel bad for making an unhealthy one. Maybe you missed a workout session or went over your calorie limit with a sugary snack. That’s okay!

Instead of feeling discouraged, let it go. Every decision is a new opportunity to prioritize your health.

ADHD Treatment May Help With Weight Management

Exercising, maintaining a healthy diet, and practicing good sleep hygiene can help manage ADHD weight gain.

But what could make a massive difference is getting the treatment and support you need to manage impulsivity and inattention in ADHD.

ADHD therapy and medications are shown to be effective in controlling symptoms of ADHD in adults. This can prove useful in helping you curb your impulses and make better health decisions.

If you want to learn more about managing ADHD, check out ADDA+. This resource center offers expert-led courses, resources, and tools to help you regain control over your symptoms and health.

References

[1] Racicka-Pawlukiewicz, E., Hanć, T., Kuć, K., Bielecki, M., Zaorska, J., Wolańczyk, T., & Bryńska, A. (2021). The Occurrence of Overweight and Obesity in Children and Adolescents with Attention-Deficit/Hyperactivity Disorder According to Three Different Diagnostic Criteria for Obesity. Journal of Child and Adolescent Psychopharmacology, 31(6), 430–438. https://doi.org/10.1089/cap.2020.0075

[2] Karhunen, V., Bond, T. A., Zuber, V., Hurtig, T., Moilanen, I., Järvelin, M. R., Evangelou, M., & Rodriguez, A. (2021). The link between attention deficit hyperactivity disorder (ADHD) symptoms and obesity-related traits: genetic and prenatal explanations. Translational Psychiatry, 11(1), 455. https://doi.org/10.1038/s41398-021-01584-4

[3] Roselló, B., Berenguer, C., Baixauli, I., Mira, Á., Martinez-Raga, J., & Miranda, A. (2020). Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD. BMC Psychiatry, 20(1), 134. https://doi.org/10.1186/s12888-020-02542-y

[4] Eichen, D. M., Pasquale, E. K., Twamley, E. W., & Boutelle, K. N. (2021). Targeting executive function for weight loss in adults with overweight or obesity. Physiology & Behavior, 240, 113540. https://doi.org/10.1016/j.physbeh.2021.113540

[5] Bjorlie, K., & Fazzino, T. L. (2020). Impulsivity as a risk factor for weight gain and body roundness change among college freshmen. Eating behaviors, 39, 101435. https://doi.org/10.1016/j.eatbeh.2020.101435

[6] Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308

[7] Surman, C. B. H., & Walsh, D. M. (2021). Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain sciences, 11(10), 1361. https://doi.org/10.3390/brainsci11101361

[8] Vogel, S. W., Bijlenga, D., Tanke, M., Bron, T. I., van der Heijden, K. B., Swaab, H., Beekman, A. T., & Kooij, J. J. (2015). Circadian rhythm disruption as a link between Attention-Deficit/Hyperactivity Disorder and obesity? Journal of Psychosomatic Research, 79(5), 443–450. https://doi.org/10.1016/j.jpsychores.2015.10.002

[9] Flores-Dorantes, M. T., Díaz-López, Y. E., & Gutiérrez-Aguilar, R. (2020). Environment and Gene Association With Obesity and Their Impact on Neurodegenerative and Neurodevelopmental Diseases. Frontiers in Neuroscience, 14, 863. https://doi.org/10.3389/fnins.2020.00863

[10] Cortese S. (2019). The Association between ADHD and Obesity: Intriguing, Progressively More Investigated, but Still Puzzling. Brain Sciences, 9(10), 256. https://doi.org/10.3390/brainsci9100256

[11] Sharma, S., & Kavuru, M. (2010). Sleep and metabolism: an overview. International Journal of Endocrinology, 2010, 270832. https://doi.org/10.1155/2010/270832

The post ADHD and Weight Gain: Tips for Weight Management & Healthy Living appeared first on ADDA - Attention Deficit Disorder Association.

Just one week later, there was no denying that Fall had unofficially arrived. My Facebook feed was full of posts cheering on the cool weather, the changing leaves, and pumpkin lattes.

Don’t get me wrong, I like a pumpkin latte just as much as anyone, but I start to feel a little sad when summer melts into fall. That’s because I know just how much I am affected by the changing of the seasons, and how easy it is for my mood to fade along with the sunlight.

Originally published on September 30th, 2015, this article was updated and republished on November 30th, 2023.

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As an adult with ADHD, you may have noticed that you tend to be a bit more sensitive than those around you. Tags in clothing may drive you crazy, or you may be more likely to cry during a touching movie, or you may notice little things that others don’t.

The neurological systems of people with ADHD appear to be highly sensitive, and things can affect you differently. People with ADHD are especially sensitive to change and transitions. So it’s easy to see how a change in the duration and intensity of sunlight can have an effect, as is colder weather.

If you have ADHD, you might have noticed that your mood and ADHD symptoms tend to change from one season to another.

But with therapy and a few simple changes to your lifestyle, you can significantly reduce the impact of changing seasons on your happiness and mood.

What Is Seasonal Affective Disorder?

A psychiatrist once told me that the majority of ADHD adults she treats are significantly affected by the changing of the seasons and that many have SAD – Seasonal Affective Disorder.

Ten years ago, I would have told you that I get “the winter blues” and tend to feel a little down and gloomy in the cold months. But somewhere in my 30s, the winter blues became full-blown SAD.

SAD refers to recurrent depression that has a seasonal pattern. This usually begins in autumn and continues throughout the winter months. Most people will notice a remission in SAD during spring and summer.^[1]

In addition to your usual ADHD symptoms and challenges, you may notice the following:

• Your circadian rhythm (your internal clock) becomes disrupted, and you have a more difficult time falling asleep or waking up
• You feel sluggish throughout the day
• It’s harder than ever to find motivation and be productive day-to-day
• You withdraw from social events and activities, and become more of a homebody
• You feel unhappy, irritable, depressed, anxious, and/or hopeless

There’s no doubt that many of you are reading this and sighing, nodding your heads in agreement.

But before I drag you down with dread, I want to lift you up by offering some hope: You can beat the winter blues. You can even effectively manage Seasonal Affective Disorder. And the really good news for adults with ADHD is that treatment can actually be pretty simple!

Does ADHD Get Worse With Seasons?

Science shows that people with ADHD are more likely to experience symptoms of SAD.^[2]

But apart from bringing down your mood, productivity, and energy levels, the changing seasons might also affect the severity of your ADHD symptoms.

For instance, research found that participants experienced more symptoms of inattention during winter time than in summer time.^[3]

Your body’s circadian rhythm is the internal 24-hour clock in your brain that regulates natural processes in response to light and darkness.

During winter, there are more disruptions to this circadian rhythm. That’s because your body’s exposure and natural response to sunlight are reduced.

Any disruptions to your circadian rhythm can increase inattention in ADHD. This may also be linked to lower cognitive performance – which affects your mental processing speed and memory.^[3]

So you might notice that you have poorer focus and memory during the winter months.

Light Therapy for Seasonal Depression in ADHD

Light therapy has made a real difference for me and for a number of my coaching clients, as well. It’s the most widely used treatment for SAD and is easy to incorporate into your day.

Studies have shown that light therapy can help reduce symptoms of SAD. In one study, over 60% of participants noticed a remission in symptoms after just four weeks of therapy.^[4]

Research has also found that light therapy can improve attention, impulsivity, mood, and circadian rhythm in people with ADHD.^[3],[4]

How to Use Light Therapy for SAD

Light therapy is intended to mimic the intense sunlight that we enjoy in spring and summer.

You simply position a special light box in front of your face (with open eyes) for about 30-60 minutes a day. I set up my light box on my desk while I’m working, and on the weekends, I sit in front of it while I have my morning coffee.

Light therapy for SAD requires the purchase of a 10,000 LUX light box, which you can find online. Two companies I recommend are Northern Light Technologies and Verilux.

The options from Northern Light Technologies are more expensive, but built to last. Verilux offers less expensive products (around $100) and a larger selection, but may need replacement bulbs more frequently. Just remember that 10,000 LUX is considered the therapeutic level for treating SAD.

In addition to your investment in a light box, there are a few other things to consider before beginning light therapy:

• Light therapy is most effective when started in the fall, no later than October. However, some doctors recommend beginning light therapy in September, which is what I do.
• You need to start slow! It’s very important to read the directions that come with your light, and follow the recommendations for use. It can take a few weeks before you’re ready to use your light for a full 30 or 60 minutes. If you rush it, then you may experience headaches. Trust me, don’t rush it.
• It’s important to discuss light therapy with your doctor – especially if you take medication for ADHD, depression, anxiety, or another mental health condition. Your prescriber needs to know if you’re considering using light therapy and needs the opportunity to object if there’s a good reason that you shouldn’t be using it.
• Light therapy can cause mania in people with bipolar disorder, so don’t begin light therapy if you’ve been diagnosed with the condition. Rather, talk to your doctor about alternatives.

One advantage of light therapy is how quickly it works. You’re likely to observe improvements within the first 3-7 days of treatment.^[4]

But if you don’t notice any positive changes after two weeks of light therapy, it’s best to seek medical advice on the next steps to take.

Alternative Treatment Options for SAD

In addition to (or instead of) light therapy, there are a few other ADHD therapies you can try, as well as medical options you may want to consider to beat SAD or the winter blues:

• Talk to your doctor about starting or increasing antidepressants during the fall and winter months. This is a decision that needs to be made in partnership with your prescriber. Please don’t adjust your medication on your own.
• Supplement with Vitamin D. Depression, along with a host of other medical conditions, has been linked to Vitamin D deficiency. Vitamin D is synthesized from sunlight and is also available in some fortified foods. Dr. Michael Holick, considered the leading authority on Vitamin D deficiency, estimates that as much as 50% of the population is deficient! A quick and easy blood test ordered by your doctor can tell you if you’re Vitamin D deficient, but it may be unnecessary. When I interviewed Dr. Holick at a health conference a few years back, he recommended that everyone who lives north of Atlanta, GA, supplement Vitamin D from September to May. You can visit Dr. Holick’s website for more information about Vitamin D, and recommended supplementation.
• Exercise every day, even if it’s just for a short time. Exercise reduces stress and improves mood. It increases oxygen to the brain, which in turn helps the brain function better. Thirty minutes of moderate-intensity exercise per day is ideal, and you can accomplish that just by walking a bit quicker than usual at a steady pace. However, every little bit helps. So if you’re really feeling down and can’t push yourself to make it to 30 minutes, then aim for just 10.

Other lifestyle changes, like developing a regular sleep schedule and following a healthy diet, may also help in managing SAD symptoms.

Managing the Winter Blues With Therapy and Lifestyle Modifications

Seasonal Affective Disorder doesn’t have to slow you down this year.

There are various methods of preventing and managing this condition. Light therapy, regular exercise, and good sleep hygiene are options to help you beat the blues this coming winter.

If you’d like to join a supportive and inclusive community of people who understand what you’re going through, check out ADDA+. This resource hub provides expert-led webinars, courses, resources, and tools to help you thrive in both the ups and downs of life with ADHD.

Jennifer Koretsky is a Senior Certified ADHD Coach and the author of Odd One Out: The Maverick’s Guide to Adult ADD.

References

[1] Fonte, A., & Coutinho, B. (2021). Seasonal sensitivity and psychiatric morbidity: study about seasonal affective disorder. BMC psychiatry, 21(1), 317. https://doi.org/10.1186/s12888-021-03313-z

[2] Wynchank, D. S., Bijlenga, D., Lamers, F., Bron, T. I., Winthorst, W. H., Vogel, S. W., Penninx, B. W., Beekman, A. T., & Kooij, J. S. (2016). ADHD, circadian rhythms and seasonality. Journal of Psychiatric Research, 81, 87–94. https://doi.org/10.1016/j.jpsychires.2016.06.018

[3] Zerón-Rugerio, M. F., Alda, J. A., Carpio-Arias, T. V., Izquierdo-Pulido, M., & Cambras, T. (2022). Seasonality and ADHD: Summer time is associated with less symptoms of inattention among children and adolescents with ADHD. Journal of Affective Disorders, 314, 259–262. https://doi.org/10.1016/j.jad.2022.07.036

[4] Campbell, P. D., Miller, A. M., & Woesner, M. E. (2017). Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein Journal of Biology and Medicine: EJBM, 32, E13–E25.

The post Beat the Blues! Tips for ADHD and Seasonal Affective Disorder appeared first on ADDA - Attention Deficit Disorder Association.

Essentially, the partner with ADHD “bombs” the other partner with admiration, gifts, compliments, and attention. But this might not be reciprocated at the same level.

The term “love bombing” comes with a negative connotation because it’s typically used to define excessive affection to manipulate or make the other person dependent on you.

However, many ADHDers who display this often do so without any hidden motives. They genuinely adore and care for their partner. 

If you have ADHD or are dating someone with ADHD, it’s essential to understand why this phenomenon occurs and how both of you can navigate it.

This helps prevent misunderstandings, enabling you and your partner to build a healthy and strong relationship.

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The Hyperfocus Conundrum: Why ADHD Relationships Experience “Love Bombing”

Many ADHDers who “love bomb” actually do it out of goodwill. They’re not looking to gain power or influence in the relationship.

In most cases, each compliment, gift, and gesture is sincere and comes from the bottom of their hearts.

The question is, why does ADHD “love bombing” happen? 

This boils down to how the ADHD brain works.

While ADHD is commonly linked to poor focus and inattention, this isn’t always the case.^[1]

Sometimes, the ADHD brain may latch onto one particular thing, such as a love interest or hobby, and become very focused and preoccupied with it.

There are several possible explanations for these ADHD hyperfixations, including:

• Poor attentional regulation: The differences in the structure of the ADHD brain, particularly in the prefrontal cortex, can make it challenging for ADHDers to regulate their attention. They may struggle to take their focus off one thing and switch it to another.^[2]
• Lack of inhibitory control: The ADHD brain also has trouble with impulsivity and inhibitory control, which is the ability to regulate or suppress certain thoughts, emotions, and actions.^[2]
• Low dopamine: This chemical messenger plays a role in reward and motivation. Due to a dopamine dysfunction in the brain, ADHDers may be driven to engage in activities that increase dopamine function (e.g., the novelty of being in love or the thrill of pursuing a love interest).^[3]

Due to these reasons, an ADHDer may be highly invested in their partner at the start of the relationship, and this could seem like an ADHD love obsession.

They may shower them with attention, gifts, and compliments. And while some partners may enjoy this, others may feel uncomfortable, overwhelmed, or pressured.

This is where healthy communication is vital to preventing a misunderstanding. It’s important to talk about your feelings and how your partner’s actions affect you – and vice versa.

For help getting a deeper understanding of ADHD, try ADDA+. It’s a community of people who know what it’s like to live with ADHD. Lean on them to help navigate your journey with resilience and confidence.

Examples of “Love Bombing” in ADHD

People with ADHD may display a greater level of affection early on in the relationship. This can show up in the following ways:

• Wanting to move into the next stage of the relationship very quickly
• Wanting to know everything about their partner from the get-go
• Showering the other person with many gifts in a short period
• Always wanting to be around or hang out with their partner
• Giving many personal details about themselves early on
• Consistently texting or calling throughout the day
• Wanting to know their partner’s whereabouts
• Constantly giving a barrage of compliments

The ADHD partner might not realize that they’re overstepping their partner’s boundaries or putting pressure on them to move faster than they’d like.

If you have ADHD, keep in mind that it does not make you a “bad” partner. Your ADHD symptoms aren’t something you can switch on and off.

But taking responsibility for your actions – whether or not they’re due to ADHD – is something anyone can work on.

Breaking the Unhealthy Relationship Cycle

The initial “love bombing” of a relationship often doesn’t last forever.

As the novelty of the relationship wears off, the partner with ADHD might start to seem disinterested and less committed.

Their partner might notice a sharp drop in how much attention and affection they give, leaving them frustrated and disappointed.

At this stage of the relationship, conflicts, arguments, and a lack of intimacy can begin to build up.

But this doesn’t mean that dating with ADHD will never work out. Quite the opposite, many adults with ADHD are capable of building fulfilling and happy relationships with the person they love.

Of course, this will require both parties to be committed and intentional in making the relationship work.

Strategies for the Partner With ADHD

If you have ADHD, seeking professional help and treatment is one step that can improve the way you manage relationships and friendships. This can help you better handle the ups and downs of a relationship.

You can also try support groups specifically for those with ADHD. You can talk with people who have been where you are and know how you feel.

Apart from seeking support and treatment, here are some other ways to navigate “love bombing” in your relationship:

• Ask your partner how your actions make them feel. Find a quiet time to talk in a relatively distraction-free space.
• Find out how to make your partner feel comfortable and respected. Early in the relationship, they might not wish to discuss personal details. Maybe they want to take things a little slower.
• Learn about your partner’s boundaries. Ask for consent before any physical or sexual touches, and if they ask for space or time alone, remind yourself to respect that.

Say you’re currently in the “low” stage of your relationship, and the initial newness and excitement are wearing off. This doesn’t mean your relationship is failing or has lost its meaning.

If you and your partner have agreed on getting into a relationship, staying true to your commitment is important.

Here are some tips to help you get through the “downs” and build a healthy, sustainable relationship with your partner:

• Schedule date nights to spend time alone with your partner. You can try new activities together, such as a pottery class or a coffee tasting.
• Resolve conflicts instead of sweeping them under the carpet. If you find that either of you are angry or worked up, take some time to cool off before coming back together again to discuss.
• Communicate often. Be honest with your partner about your struggles and what you’re working on so they can better understand how to support you. Practice active listening when your partner speaks, and remind yourself not to interrupt them.

It’s not your fault that you have ADHD. But taking ownership of your actions is essential to becoming the best version of yourself for the people you love.

Strategies for the non-ADHD Partner

You might be understandably overwhelmed or pressured by your partner’s gestures and affection early in the relationship. If you feel uncomfortable, here are some things you can do:

• Voice your concerns to your partner. Be kind and loving but honest. Let them know that you feel a little overwhelmed or pressured, as this enables them to take accountability for their actions.
• Set healthy boundaries and be clear about them with your partner. Make sure you’re firm with your boundaries so the two of you can build independence apart from each other.
• Show that you care. It can be challenging for ADHDers to read other people’s body language or emotions. You can show your partner you love and care for them through your words and thoughtful gestures.
• Look out for yourself. In most cases, ADHDers “love bomb” with pure and good intentions. But you can still keep an eye out for signs of manipulative behavior.

If you and your partner have committed to being together, certain strategies for non-ADHD partners can help foster a strong relationship.

Here’s how you can play your role in maintaining the passion and love in your relationship:

• Learn and read up about ADHD. By understanding the symptoms better, you can avoid misunderstandings and focus more on the true intentions behind their actions.
• Support your partner’s efforts to seek help or treatment. If they want someone to accompany them for their first doctor’s visit or wish to seek couples counseling, try your best to be supportive.
• Create a safe place for your partner. They might be struggling with their symptoms or facing trouble at work. If they need someone to talk to, set aside time to comfort and encourage them.

Most importantly, remember to practice self-care.

All relationships take effort and work. And since you can’t pour from an empty cup, keeping your cup full gives you a larger bandwidth to be loving and patient with your partner.

How to Ride the Ups and Downs of Dating With ADHD

Dating with ADHD comes with considerable ups and downs.

To manage this, honest and caring communication is crucial. Learning to communicate effectively requires effort from both sides, but it will be worth it.

It’s also essential for both of you to establish your own boundaries and honor those of the other person.

When you’re both dedicated to making it work, a happy, lasting relationship is achievable.

If you’re interested in learning more about building relationships with ADHD, check out the ADDA+ online support group Loving and Living With ADHD Couples Connecting.

This resource hub for adult ADHDers offers expert-backed advice, knowledge, and tools that help people with ADHD understand their symptoms better and build meaningful relationships with those around them.

References

[1] Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/

[2] Huang, C. (2022). A Snapshot Into ADHD: The Impact of Hyperfixations and Hyperfocus From Adolescence to Adulthood. Journal of Student Research, 11(3). https://doi.org/10.47611/jsrhs.v11i3.2987

[3] Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric disease and treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627

The post Decoding Love Bombing in ADHD: Is it Love or Hyperfixation appeared first on ADDA - Attention Deficit Disorder Association.

This disorder can make it challenging to remember important details without clear reminders, resulting in missed deadlines and appointments or forgotten chores.

That said, having ADHD does not mean you’re a “lazy” or an “irresponsible” person.

These ADHD memory problems happen because the brain processes and encodes information differently.^[1]

The key to tackling this is to find a system that lights up and engages the brain. And that’s where the right ADHD organizational planner can help.

These tools function like a “second brain,” allowing you to track and manage your daily activities.

Find out how you can fully leverage the power of an organizational tool to get your life back on course!

What Are the Benefits of an ADHD Planner?

Are you wondering if ADHD planners actually work? And by planner, we don’t mean a regular agenda. We mean a planner specifically designed with ADHD in mind.

Planners can work wonders for many adult ADHDers, but they don’t work for everyone. After all, it takes some effort to remember to use and refer back to your planner.

Of course, if you make it a daily habit, an ADHD journal planner can help you organize your everyday life in many ways.

These planners help you keep track of everything going on in your life, leading to the following benefits:

• Timely reminders: Writing out deadlines, appointment dates, and pending tasks ensures you get to all of them.
• Better time management: With your tasks and deadlines laid out, it can be easier to prioritize them based on complexity and urgency. An ADHD planner can also help you time-block your week or day. This involves breaking down your days or weeks into smaller blocks of time, each with its own purpose (e.g., replying to emails, meal prepping, breaks, etc.).
• Clearer goals: A planner lets you write down your goals and break them into smaller steps. You can also set a mini-deadline for each subgoal to ensure you can achieve the desired result by the actual due date.
• Increased motivation: Planning out and breaking down your goals gives you a clearer sense of direction and makes big projects seem more doable. This can help boost your motivation and get you out of ADHD paralysis. Some journal planners also have a section for you to write inspirational quotes to keep you motivated.
• Reduced stress: Having your to-do list, schedule, event dates, and deadlines in a planner can help keep you organized and reduce the stress of forgetting important things.

The benefits of these planners are similar to those of regular planners. However, you may find that ADHD planners provide more structure and guidelines than standard planners.

These special planners may also include specific features helpful for the ADHD brain. Examples include a brain dump section or a spot to write down the reward for ticking off the daily to-do list.

Physical vs. Digital: Choosing the Right ADHD Planner for You

There’s no one-size-fits-all planner for adults with ADHD. But to help narrow your options, let’s weigh the pros and cons of physical and digital ADHD planners.

Physical planners, like the Planner Pad, which we review here, tend to be more expensive and may get misplaced or clutter up your work desk. However, many people find that putting pen to paper makes the planner feel more real and tangible.

On the other hand, digital planner apps, even ADHD-specific ones, are more affordable and convenient to use. You can easily rearrange, delete, and add sections or pages. While they provide more versatility, you’ll need an electronic device to use these planners.

You might need to get a feel for both types of planners before finding the one that works best for you.

Some of the best physical organizers for ADHD include the Happy Planner, the Planner Pad, and Rocketbook. And if you’re looking for free digital ADHD planners, Clickup and Notion are apps you can try.

Crafting Your Perfect ADHD Planner

There are many different ways to build your own ADHD planner. It all boils down to what you need. Is your goal to tackle to struggles of ADHD and money management, be more organized at work, or reduce the effects of stress and ADHD?

You can create a daily ADHD planner or a weekly or monthly one. Alternatively, you can make more specific planners to help with a particular area of life, like self-care, health, meal prep, or money management.

To craft your ADHD planner, consider what elements to start with to avoid getting overwhelmed. Here are some examples to get you started:

• A calendar: A calendar allows you to list deadlines, appointments, and events under specific dates, which can help you remember them.
• Timeline: You can draw out a 24-hour daily timeline. This lets you break your day down into time blocks of focused work for different tasks.
• Your goals: Write your daily or monthly goals in your planner. Keep these goals specific, realistic, and achievable.
• A to-do list: A to-do list can help you keep track of your daily tasks. Plus, crossing these tasks off can give you a sense of accomplishment and motivation. You can also gamify your list by adding different daily rewards for ticking it off.
• Brain dump: A brain dump is a section for you to write down unrelated thoughts. This allows you to acknowledge the thought and return to it later so you don’t get distracted from what you’re doing.
• A “Don’t Forget This” section: You can reserve this section for urgent tasks with nearing deadlines.
• Mood tracker: A mood tracker is a section to record your mood, thoughts, focus, and energy levels at different intervals. You can see how these change throughout the day and spot recurring triggers that affect them.
• Habit tracker: If you’re trying to pick up a new work habit, like exercising, drinking more water, or taking a new medication, you can use a habit tracker to keep tabs on your progress.

Ultimately, the best type of ADHD planner is the one you’d use. A simple agenda book or a to-do app works best for some, while others prefer the more colorful and complex options. So, take some time to experiment with different styles.

Beyond the Planner: ADHD-Friendly Organizing Tips

Apart from using a planner, you can lean into your ADHD strengths and how your brain works. These tips help get stuff out of your brain where you can see it and be reminded of it at the right time in place to improve your organization and time management.

The following tips may help:

• Use sticky notes. You can place sticky notes with written reminders on your fridge, mirror, or other places you often look.
• Use a bulletin board or whiteboard. Have a board in your living room or bedroom to write your to-do list or reminders. This may be a better option than a planner because you’re more likely to see and use it. Plus, there’s no risk of misplacing the board!
• Set reminders on your phone. Add important dates, appointments, and deadlines to your phone’s calendar. Then, set reminders to go off when you need to start preparing for those events.
• Try the Pomodoro technique. This time management technique involves splitting your day into blocks of focused work and breaks.

Adding ADHD Planners to Your Organizational Toolkit

A self-curated ADHD planner can be a great tool to keep track of your daily activities. Alternatively, you can purchase a ready-made planner.

A planner is one of many tools to improve time management and organization. To explore more strategies and techniques, check out ADDA+, a resource library curated by experts to help adult ADHDers live their best lives.

References

[1] Kim, S., Liu, Z., Glizer, D., Tannock, R., & Woltering, S. (2014). Adult ADHD and working memory: neural evidence of impaired encoding. Clinical Neurophysiology: Official Journal of the International Federation of Clinical Neurophysiology, 125(8), 1596–1603. https://doi.org/10.1016/j.clinph.2013.12.094

The post ADHD Planners & Tools For Organization & Productivity appeared first on ADDA - Attention Deficit Disorder Association.

Whether it’s the urge to get your hands on the latest iPhone or take full advantage of the biggest sale of the year – attention-deficit/hyperactivity disorder (ADHD) can make it challenging to stop impulse buying, stick to budgets, and build your savings for a rainy day.

But if you’re reading this article, you’ve already made the first and most important step to getting your finances back on track. And that’s recognizing the need for change.

The next step is to learn and practice implementing different money management strategies. With effort and time, you can regain control over your finances and save for a secure future.

Originally published on April 3rd, 2019, this article was updated and republished on November 17th, 2023.

Understanding Executive Function in ADHD

Many adult ADHDers face problems in their finances because ADHD can affect their executive functioning.^[1]

This refers to the set of mental processes that allows a person to focus, plan, remember important details, and control their impulses.

Research also suggests that ADHDers tend to use avoidant and spontaneous decision-making styles. This means they either postpone and avoid making financial decisions or make them on a whim.^[2]

ADHD can change how you manage your money in the following ways:

• Forgetting bills and incurring extra charges due to late or missed payments
• Choosing short-term rewards over longer-term benefits (like saving for retirement)
• Trouble organizing paperwork, such as tax statements, bills, and checks
• Hyperfixating on money, causing stress even for simple decisions
• Struggling to focus when building a budget or savings plan
• Losing track of your spending, expenses, and debts
• Impulse buying items you don’t need or won’t use

If you’re facing any of these issues, you might feel too ashamed, guilty, or anxious to take a good look at your current financial status and savings.

That said, it’s essential to be kind and patient with yourself. After all, ignoring money issues won’t make them go away. Plus, it’s never too late to start building the habit of saving and spending wisely.

Myths About ADHD and Your Finances

Learning how to manage your money may seem impossible with ADHD. But this couldn’t be further from the truth.

Let’s explore the truth behind some of the most common misconceptions about ADHD and money.

You Are NOT Incapable.

Do you know those drawings where you see one image at first, but then suddenly, the image flips into something else? Those drawings contain a profound truth. You cannot see both images at the same time. Try it.

This is important because everyone has been trained to think the same way. (And it’s NOT your way!) They’re convinced it’s all about the math. It isn’t. While important, math isn’t the primary factor in financial well-being.

It’s Not About the Math.

If simple math concepts and flawed budgeting are at the root of your money problems, why do your financial issues recur and persist?

You could probably add, subtract, and budget better than hundreds of thousands of people who are doing better financially. If it’s all about budgets, math, and spreadsheets, that would make no sense.

If losing weight were as simple as eating fewer calories and burning more, why do so many people struggle with weight issues for their entire lives? If most people believe going to the doctor for regular checkups is a good thing, why do so many people neglect this simple task?

It’s not about logic. And your financial struggles aren’t about the math.

It’s about learning to manage your emotions and impulses. A tool like Rena-fi can help you do this. Designed for ADHDers, Rena-fi enables you to reshape the narrative you’ve built around money and make better and more rational financial choices.

There’s Nothing Wrong With Your Character.

What do eating more calories than you burn or neglecting your finances to spend more than you planned have in common? Viewed from a distance, they all appear to be character issues. After all, if you’re not stupid and it’s not the math, you must be lazy, right?

Wrong.

ADHD does not make you a lazy or irresponsible person. And when we internalize ADHD symptoms, we may start feeling confused, anxious, and even depressed.

These emotions can demotivate us from making positive changes to get our finances back in check.

Ultimately, it’s important to realize that “laziness” or “irresponsibility” don’t cause your money issues. By overcoming this shame and guilt, it may be less daunting for you to reach out for help.

Building the Foundation: Goal Setting and Management Strategies

The key to finding something that works is pinpointing what you struggle with the most.

Do you always make and lose track of small purchases? Maybe spontaneous purchases often eat up a chunk of your savings.

Once you’ve identified areas for improvement, you can pick from the following strategies and experiment to see which works best:

• Try body doubling. Is it difficult to focus on setting monthly budgets, calculating your expenses, and paying off bills? If you constantly put these tasks off, find a friend who will sit alongside you (either physically or virtually) as you both attend to your own things. This can keep you accountable, focused, and motivated.
• Use technology to your advantage. Do you often lose track of your expenses, especially if the purchase is small? Having budgeting apps, like YNAB or PocketGuard, on your smartphone can make it easier to log your expenditures on the go.
• Schedule payments in advance. Late fees and snowballing debts can send your finances off track quickly. You can schedule recurring payments or set monthly reminders to pay off your bills.
• Have separate accounts. If possible, have separate accounts for savings, expenses, and spontaneous or lifestyle purchases. You might also find that labeling your savings account with a more definitive goal, like “car funds” or “hospital funds,” may deter you from taking money out unnecessarily.
• Set up an automatic transfer to your savings account. You can set up a recurring monthly direct deposit on payday that sends money to your savings account without you having to remember.
• Create shopping lists. Create grocery or shopping lists to take with you, and only bring a fixed amount of cash that’s just enough so you don’t overspend.
• Join a money management support group. This gives you plenty of opportunities to learn money-management strategies from other ADHDers.

Start with one or two of the above small steps and implement them. Even these simple changes can have a significant positive effect on your finances.

Role of a Financial Advisor or Planner

There’s no shame in needing assistance to get your finances back on track. Different types of professionals can help you get back on your feet.

A financial advisor can provide advice around critical financial decisions, including tax planning and investments. Meanwhile, a financial planner helps you create a plan to meet your financial goals.

Some ADHD coaches also specialize in helping adult ADHDers pick up the skills, tools, and knowledge needed to save, budget, track expenses, and pay off debts.

ADHD Money Management: Common Questions

Here are some of the most common questions about ADHD and managing money.

Do people with ADHD have trouble managing money?

Yes, adults with ADHD often face issues with managing money, as ADHD affects their planning, memory, focus, and impulse control. ADHDers may also favor immediate rewards (like an impulsive purchase) over the long-term gains of saving.

How do you manage money when you have ADHD?

Some ways to manage your money include using an expense and money-tracking app and scheduling recurring payments to avoid late bill charges. Having a separate account for savings and expenses can also help to reduce impulse buying.

Why is budgeting hard with ADHD?

Budgeting can be difficult with ADHD because it requires sustained focus and motivation to track your spending and build a suitable budget. Impulsivity in ADHD can also cause you to exceed your budget.

Are people with ADHD good at saving money?

Many ADHDers struggle with saving money. However, some ADHDers are good at money management because of the tools and strategies they use to track their expenses, set budgets, and plan for the future.

ADHD Does Not Have to Be a Financial Roadblock

At the end of the day, you can have ADHD and be good at saving and managing money.

The right mindset is key. After all, financial well-being doesn’t evolve from budgets, math, and spreadsheets. Those things evolve from a healthy financial mindset.

So, don’t shy away from making financial decisions. Forgive yourself for past mistakes, and take the time to understand how your emotions affect your choices.

ADDA’s Money Matters support group offers financial help for adults with ADHD. If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

References

[1] El Wafa, H. E. A., Ghobashy, S. A. E. L., & Hamza, A. M. (2020). A comparative study of executive functions among children with attention deficit and hyperactivity disorder and those with learning disabilities. Middle East Current Psychiatry, 27(1). https://doi.org/10.1186/s43045-020-00071-8

[2] Bangma, D. F., Tucha, L., Fuermaier, A. B. M., Tucha, O., & Koerts, J. (2020). Financial decision-making in a community sample of adults with and without current symptoms of ADHD. PloS One, 15(10), e0239343. https://doi.org/10.1371/journal.pone.0239343

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ADHD symptoms, such as poor focus and memory, can cause stressful situations to pile up.^[1] ADHDers may experience careless mistakes, misplaced items, missed deadlines, or frequent conflicts.

Over time, encountering these daily hiccups trains your brain to keep a constant eye out for signs of new problems. This can put you in a continuous state of stress. And because ADHD can make it harder to regulate emotions, fear and anger may compound the challenge.

But that doesn’t mean ADHDers can’t thrive in demanding careers and busy lives.

Stress can be difficult for adults with ADHD to manage, but you’re in the right place. With the right tools and strategies, you can break the cycle, reducing stressful situations and boosting your confidence.

ADHD and the Stress Response

Research has found that ADHD, particularly inattentive-type ADHD, is linked to increased perceived stress.^[2]

Inattentiveness in ADHD often shows up as getting easily distracted, struggling to follow instructions, and being forgetful in daily activities. These ADHD symptoms may lead to issues at work, home, or school, as well as in relationships with others.

Additionally, ADHD might be linked to emotional dysregulation, which refers to difficulty controlling and regulating emotions such as anger and anxiety. Emotional dysregulation can make it harder to cope with stress.^[3]

Does Stress Worsen ADHD?

The link between stress and ADHD may be a multidirectional relationship. This means that while ADHD symptoms can increase stress, stress may also worsen ADHD symptoms.

More research is still needed to confirm whether stress can exacerbate ADHD.

However, some research suggests that long-term stress can lead to sleep problems, which can impair your body’s stress response and increase inflammation.^[3]

Inflammation has been shown to affect the brain’s structure and functioning. This can worsen ADHD symptoms or contribute to immune dysregulation.^[3]

In this sense, effective stress management may be a great way to prevent the worsening of ADHD symptoms. On top of that, it can also help improve your sleep and other aspects of your physical wellness.

Strategies to Reduce Stress With ADHD

Trying to stay on top of things without the right tools and strategies adds to the demands on your attention, focus, and brain. It’s also the hard way to do things.

To reduce stress when you have ADHD, you need to first identify what stresses you the most.

Does talk of money make you cringe because your bill payments are always late? Would you rather call in sick to work because you just can’t stay organized? Do you get annoyed at yourself for missing important family events?

Start with one small change to tackle your biggest stressor. It may be as simple as automating a bill payment or setting up a family calendar.

We all have things that stress us out, but stress mixed with ADHD can make things a lot worse.

Here are some ways to reduce stress by improving your organization, focus, and memory:

• Write down your tasks. Keep a daily to-do list of the tasks you need to complete. You can prioritize them based on urgency and focus on 1-2 main tasks you need to finish. As new tasks pop up, add them to your list in order of importance.
• Add key events to your calendar. To reduce the stress linked to missed appointments, meetings, or deadlines, insert these important dates into your phone’s calendar as soon as you get them. Set a reminder a day, an hour, or a few minutes before, depending on how much time you need to prepare for it.
• Use timers and alarms. Time blindness in ADHD can cause you to lose track of time, which can increase stress. To better gauge time, you can set alarms and timers that go off when a certain time limit is up. This can be especially helpful if you lose track of time when doing activities you enjoy.
• Make use of physical and digital reminders. Do you frequently forget to run important errands or pay your bills? Having recurring reminders on your phone can be helpful, but be sure to leave the notification on your screen until you’ve completed the task. Having sticky notes in places you often look at, like the mirror, and writing reminders on a whiteboard can also help you recall things better.
• Try body doubling with a friend. Body doubling is a productivity technique where you enlist the help of another person to be present while you both work on your own things. The body double can help anchor you into the present moment, keeping you focused and motivated as you work on frustrating tasks.
• Set financial goals: Money issues are often center stage when it comes to stress. To avoid or minimize this, find effective ways to manage your money. From setting goals (like buying a house) to scheduling automatic payments, there’s always a solution. You just have to find the one that works with your ADHD brain.
• Ask for help. If you find yourself missing out on family or social events, ask your partner for help. Get creative and try using a family calendar that tracks everything. If your office is too busy, ask for a distraction-free space to get work done or a project management tool to keep track of tasks.
• Seek support from others. One of the best ways to seek advice and encouragement from others on a similar journey is by joining a virtual support group for adults with ADHD.

You can start with one or two tips that target your stress triggers best. It might take some time for you to notice improvements with these strategies, so patience and consistency are key.

Tips and Coping Strategies for Stress Relief in ADHD

When these hiccups and roadblocks come along, it’s important to be able to relieve stress in a healthy manner.

The following are examples of ways you can do so:

• Exercise: Research shows that regular exercise helps protect against the negative consequences of stress, in addition to maintaining your physical health.^[4] In general, adults are recommended to do at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week.^[5]
• Meditation: Mindfulness meditation is shown to help reduce perceived stress and anxiety.^[6] This form of meditation trains you to be aware of what you’re feeling and sensing in the present moment.
• Breathing exercises: Different breathing techniques can help you relieve stress. In general, the aim of a breathing exercise is to train you to go from upper chest breathing to abdominal breathing. This may help calm your nervous system.
• Journaling: This typically involves writing down your thoughts, feelings, and experiences. Journaling may help you better identify your stress triggers and unhelpful thoughts or behavioral patterns.
• Self-care: Schedule time for your hobbies or activities that help you relax. Examples include taking a hot bubble bath, visiting the farmer’s market, or reading a book.