What is ADHD? Signs, Symptoms, and How to Get Support

May 12

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurological condition that affects the brain's ability to regulate attention, behavior, and executive function. While it's commonly associated with children, ADHD often continues into adulthood—sometimes undiagnosed or misunderstood.

There are three main types of ADHD:

Inattentive type: Characterized by forgetfulness, distractibility, difficulty focusing, and disorganization. This form is often underdiagnosed, particularly in women and girls.
Hyperactive-Impulsive type: Involves excessive restlessness, impulsive decision-making, difficulty sitting still, and frequent interruptions in conversation.
Combined type: Involves both inattentive and hyperactive-impulsive symptoms.

Adult ADHD can look very different from childhood ADHD. Instead of running around the classroom, adults may experience inner restlessness, trouble managing responsibilities, or a constant sense of being overwhelmed.

Common adult ADHD symptoms include:

Losing track of time or appointments
Difficulty prioritizing tasks
Procrastinating until the last minute
Feeling mentally “foggy” or easily distracted
Struggling with emotional regulation, including irritability or frustration

Common Misconceptions About ADHD

Despite growing awareness, ADHD is still surrounded by harmful myths. Let’s clear a few of them up:

Myth 1: “ADHD only affects children.”
Truth: Approximately 60–70% of children with ADHD continue to experience symptoms into adulthood. Adult ADHD is real and often undiagnosed.

Myth 2: “People with ADHD are lazy or unmotivated.”
Truth: People with ADHD often want to succeed but struggle with the brain-based challenges of initiating tasks, staying focused, and following through—despite effort and good intentions.

Myth 3: “Everyone is a little ADHD sometimes.”
Truth: Occasional distraction or forgetfulness is normal. ADHD is a chronic condition that significantly impairs daily functioning across multiple settings (e.g., home, work, relationships).

Myth 4: “You just need more discipline.”
Truth: ADHD is not a lack of discipline—it’s a difference in how the brain regulates attention, behavior, and emotion. Support and accommodations, not shame, lead to better outcomes.

ADHD Coping Strategies That Actually Work

Living with ADHD doesn’t mean you’re doomed to chaos or constant overwhelm. With the right supports and tools, many people with ADHD lead productive, fulfilling lives. Here are some evidence-informed strategies that really make a difference:

1. Use External Supports

ADHD often involves challenges with memory and attention. Relying on external tools can ease mental overload:

Set alarms, reminders, and calendar alerts on your phone.
Use visual checklists for daily routines.
Try ADHD-friendly apps like Todoist, Habitica, or Time Timer to track tasks and stay on schedule.

Creating systems—not just relying on willpower—makes a big difference in consistency.

2. Break Tasks Into Smaller Steps

Large or complex tasks often feel overwhelming and trigger avoidance. To manage this:

Break tasks into small, manageable steps.
Start with just 5–10 minutes of focus to build momentum.
Use a whiteboard or notebook to visually map out steps.

This approach reduces the sense of paralysis and builds confidence with each completed step.

3. Build Structured Routines

People with ADHD often benefit from routines that are flexible but predictable:

Create a morning and evening routine to reduce decision fatigue.
Use visual cues or trackers to support habit-building.
Schedule “transition time” between activities so you don’t feel rushed or derailed.

Small daily habits build a foundation for bigger goals.

4. Minimize Distractions

Environment plays a big role in managing ADHD symptoms:

Create a clutter-free workspace with minimal distractions.
Use tools like noise-canceling headphones or background music for focus.
Try the Pomodoro Technique (25 minutes of work followed by a 5-minute break) to manage attention in short bursts.

Identifying and adjusting your surroundings can significantly improve focus.

5. Practice Self-Compassion

Many people with ADHD experience shame, especially if they’ve been misunderstood or criticized for their differences. Reframing the narrative is essential:

Speak to yourself with kindness, not judgment.
Accept that your brain works differently—and that’s okay.
Remind yourself that progress, not perfection, is the goal.

Therapy can help you challenge internalized messages and develop more supportive self-talk.

ADHD and Self-Care

Because ADHD affects emotional regulation, executive function, and sensory processing, self-care is not optional—it’s essential. Here are a few key areas to prioritize:

Sleep

Many adults with ADHD have difficulty falling or staying asleep. Sleep deprivation intensifies symptoms like inattention, irritability, and impulsivity. Helpful tips include:

Keeping a consistent bedtime and wake time.
Using a wind-down routine with calming activities (no screens).
Trying white noise or a weighted blanket for sensory support.

Movement

Regular movement improves focus, mood, and dopamine regulation. This doesn’t have to mean intense workouts—any physical activity that gets your body moving counts:

Stretching, walking, dancing, or biking are great starting points.
Consider incorporating “movement breaks” into your day, especially if you’re sedentary for work.

Nutrition

People with ADHD often skip meals or forget to eat, leading to energy crashes and mood swings. Support your brain with:

Protein-rich meals and snacks
Complex carbohydrates for sustained energy
Hydration (keep a water bottle nearby and in view)

Meal planning, prepping snacks, or using reminders can help maintain consistency.

Mindfulness

Although traditional meditation can be difficult for ADHD brains, mindfulness can be adapted to suit your style:

Try 2–5 minutes of grounding exercises, like deep breathing or body scans.
Use movement-based mindfulness practices like yoga, tai chi, or mindful walking.
Apps like Headspace or Insight Timer offer ADHD-friendly meditations.

ADHD Support & When to Seek Help

If you suspect you have ADHD—or are finding it hard to manage your symptoms—professional support can make a huge difference. While ADHD is not curable, it is highly manageable with the right strategies and support systems in place.

Treatment options include:

ADHD-focused therapy, such as Cognitive Behavioural Therapy (CBT) and Dialectical Behavioural Therapy (DBT) adapted for ADHD, which can help with self-esteem, emotional regulation, and executive functioning.
Medication, which can improve focus, reduce impulsivity, and regulate mood. This should be discussed with a qualified physician or psychiatrist.
ADHD coaching, to support time management, planning, and organization.
Support groups, which offer shared understanding and community.

A strengths-based, neurodiversity-affirming therapist can help you build a life that works with your brain—not against it.

If you’re ready to explore this kind of support, our clinic is here to help.

Final Thoughts

ADHD is not a failure of character—it’s a different way of experiencing the world. With the right tools, strategies, and support, individuals with ADHD can thrive in school, work, relationships, and beyond.

You don’t have to do it all on your own. Understanding your brain, working with its strengths, and creating systems that support your needs is not just possible—it’s powerful.

If you or someone you love is living with ADHD and looking for support, reach out to our team. We’re here to help you find clarity, build confidence, and thrive.

Louis Law