Understanding ADHD in Adults

Attention Deficit Hyperactivity Disorder (ADHD) is often thought of as a childhood condition, but it frequently persists into adulthood. Many adults with ADHD aren't diagnosed until later in life, sometimes after years of struggling with unexplained difficulties.

What is Adult ADHD?

ADHD is a neurodevelopmental disorder that affects executive function – the brain's ability to plan, organise, initiate tasks, regulate emotions, and control impulses. In adults, symptoms often present differently than in children.

Recognising Adult ADHD Symptoms

Inattention

• Difficulty focusing on tasks, especially if they're tedious
• Frequently losing things (keys, phone, wallet)
• Missing appointments or deadlines
• Starting many projects but finishing few
• Difficulty following conversations or reading long texts
• Easily distracted by thoughts or external stimuli

Hyperactivity

• Feeling restless or unable to relax
• Talking excessively
• Difficulty staying seated in meetings
• Often needing to be doing something
• Feeling driven by a "motor"

Impulsivity

• Interrupting others in conversation
• Making decisions without thinking them through
• Difficulty waiting your turn
• Impulsive spending or eating
• Quick temper or emotional reactions

ADHD in Women

ADHD is often underdiagnosed in women because symptoms may present differently:

• More internalised symptoms (daydreaming vs. hyperactivity)
• Greater impact from hormonal fluctuations
• Tendency to mask symptoms through compensatory strategies
• Often diagnosed later, frequently after a child is diagnosed

The Impact of Undiagnosed ADHD

Without proper diagnosis and support, adults with ADHD may experience:

• Underachievement at work despite intelligence
• Relationship difficulties
• Low self-esteem and shame
• Anxiety and depression
• Financial problems
• Difficulty with time management

Getting Diagnosed

Diagnosis involves:

1. Clinical interview: Discussing symptoms, history, and impact
2. Questionnaires: Standardised assessment tools
3. Collateral information: Reports from family members if helpful
4. Rule out other causes: Ensuring symptoms aren't better explained by anxiety, depression, or other conditions

Treatment Approaches

Medication

Stimulant and non-stimulant medications can significantly support ADHD symptoms. These are prescribed by psychiatrists or GPs with appropriate training.

Psychological Therapy

Evidence-based approaches include:

• CBT for ADHD: Developing strategies for organisation, time management, and emotional regulation
• Mindfulness: Supporting attention and reducing reactivity
• Coaching: Practical support for daily challenges

Lifestyle Strategies

• Exercise: Regular physical activity may support focus and reduce restlessness
• Sleep: Prioritising consistent, quality sleep
• Nutrition: Balanced diet with regular meals
• Reduce screen time: Especially before bed

Practical Strategies for Managing ADHD

Organisation

• Use a single calendar for everything
• Set reminders for important tasks
• Create routines and aim to stick to them
• Break large tasks into small steps
• Use visual cues and checklists

Focus

• Work in short bursts with breaks (Pomodoro technique)
• Minimise distractions (phone on silent, clear workspace)
• Use body doubling (working alongside someone)
• Identify your most productive time of day

Emotional Regulation

• Pause before reacting to strong emotions
• Practice self-compassion
• Use physical activity to manage frustration
• Identify triggers and develop coping strategies

Strengths of the ADHD Brain

ADHD isn't all challenges – many adults with ADHD have notable strengths:

• Creativity and innovative thinking
• Ability to hyperfocus on interesting tasks
• Energy and enthusiasm
• Resilience developed through addressing challenges
• Ability to think outside the box

How We Can Help

At Change Your Mind Psychology, we offer assessment support and therapy for adults with ADHD. Brett has experience in understanding the unique challenges faced by adults with ADHD.

Book an appointment to discuss your concerns and explore whether ADHD might be affecting your life.