Understanding adult adhd: signs, strategies and when to seek help
By: Marissa Pollet
When the term Attention-Deficit/Hyperactivity Disorder (ADHD) comes to mind we often think of this just affecting children. While this can be the case, ADHD isn’t just as childhood condition and can continue into adulthood, sometimes not diagnosed until later in life. For adults, ADHD may not look the way many expect, and its symptoms can be misunderstood, misdiagnosed, or dismissed as just part of our personality.
Let’s get a better understanding of what ADHD looks like in adults, practical coping strategies, and how to know when it’s time to seek professional support.
What ADHD Looks Like in Adults
ADHD in adults often presents differently than it does in children. Hyperactivity may decrease with age, but other symptoms can persist or intensify, especially when life becomes more stressful with jobs, relationships, and responsibilities.
Common Symptoms of Adult ADHD:
• Difficulty with focus: Trouble starting or completing tasks, frequent daydreaming, and an inability to stay organized. Bouncing from task to task is a common struggle most adults have as our to do lists are long, take notice of your inabilities to stay on task and if they are affecting your life and ability to focus.
• Poor time management: Chronic lateness, missed deadlines, or underestimating how long tasks take. This can be even more challenging when it bleeds into other aspects of your life and those around you.
• Impulsivity: Interrupting others, difficulty waiting turns, or making decisions without thinking them through.
• Emotional dysregulation: Intense frustration, mood swings, or low tolerance for stress.
• Restlessness: A sense of internal “motor” that’s always running, causing you to feel fidgety or on edge.
It’s important to remember that occasional forgetfulness and procrastination are a very common part of life and doesn’t mean someone has ADHD. An assessment from a qualified professional will be needed to determine the severity, consistency, and impact on daily life which will be used to determine the proper diagnosis and tailor individual treatment.
Coping Strategies for Adult ADHD
While ADHD is a lifelong condition, adults can effectively manage symptoms with the right tools and support. Here are some strategies that can be helpful to navigate this journey.
1. Structure Your Environment
• Use calendars, planners, and reminder apps to track tasks and deadlines. Perhaps a dry erase calendar on your refrigerator would serve as a useful tool to keep track of appointments and activities.
• Break large projects into smaller, manageable steps with deadlines that are obtainable.
• Keep your workspace tidy to reduce distractions. A cluttered space can be an instant distraction and take you off task as you notice other projects to add to your list.
2. Develop Routine and Consistency
• Establish consistent daily routines to anchor your day. Plan out times to accomplish tasks as well as downtime with activities that allow you to decompress.
• Attach similar tasks together to reduce mental switching and the temptation to bounce from task to task.
3. Practice Self-Compassion
• Understand that ADHD is not a character flaw.
• Acknowledge your efforts and progress, not just outcomes. Note your success as you complete tasks and stay mentally focused.
• Reframe setbacks as opportunities to adjust. Use this time to determine which strategies are most helpful and set you up for success. It’s about finding what works for you and reframing setbacks not as failures but rather learning experiences.
4. Healthy Lifestyle Habits
• Regular exercise can improve focus and mood.
• Aim for consistent sleep with a scheduled time for adequate rest.
• Mindfulness and meditation can help regulate attention and emotions.
5. Limit Distractions
• Turn off non-essential notifications. Detach from your phone for periods of time as limiting screen time will allow for a recharge.
• Use noise-canceling headphones or background music for focus.
• Designate times to tackle projects when your focus is at its peak.
When to Seek Help
Living with undiagnosed or unmanaged ADHD can take a toll on your well-being, relationships, and career. If your symptoms significantly interfere with your quality of life, seeking professional help can be a turning point and the first step towards positive change.
Consider reaching out if:
• You're consistently struggling with daily tasks despite effort.
• You feel overwhelmed, anxious, or depressed due to difficulties managing responsibilities.
• Your relationships or work are suffering because of focus or impulsivity issues.
• You’ve suspected ADHD but have never been formally assessed.
A mental health professional can assess you individually with a thorough evaluation and determine a diagnosis of ADHD. With a proper diagnosis, personalized strategies can be tailored for your treatment needs setting you up to tackle ADHD in the most effective manner.
Lifelong Clarity
Understanding and accepting ADHD as an adult can feel both validating and overwhelming. It’s never too late to get clarity, build skills, and seek support. With the right strategies and professional guidance, adults with ADHD can lead fulfilling, successful lives on their own terms.
If you feel that ADHD might be affecting your life, consider speaking to a qualified professional. Awareness is the first step to change, and your motivation towards the life you are ready and more than capable to lead.
Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non-judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!