Adult ADHD

What is Adult ADHD?

Adult Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental
disorder that involves ongoing patterns of inattention, hyperactivity, and impulsivity,
which can make daily life a bit challenging. Common symptoms for adults with ADHD often include difficulties with organisation, managing time, and setting priorities. This can lead to struggles in staying focused, finishing tasks, and managing impulses, impacting various aspects of work, relationships, and personal life. Additionally, adults with ADHD might feel restless, experience mood swings, have a low tolerance for frustration, and face issues with self-esteem.

It is comforting to know that with the right diagnosis and treatment, such as medication, therapy, and lifestyle changes, adults with ADHD can greatly improve their quality of life.

Four Basic Principles

Pills Don’t Teach Skills. The pharmacological management of adult ADHD typically involves the use of stimulant medications as the first-line treatment. These include methylphenidate-based drugs (such as Ritalin and Concerta) and amphetamine-based drugs (like dexamfetamine and Vyvanse). These medications work by increasing levels of dopamine and noradrenaline in the brain, helping to improve focus, reduce impulsivity, and manage hyperactivity. It’s important to note that medication is often most effective when combined with behavioural therapies and lifestyle modifications. Learning non-pharmacological skills to compensate for poor attention, hyperactivity, and impulsivity is a crucial component for the recovery from adult ADHD.
Create a Structured Environment. It’s super helpful to create a structured routine, use digital calendars or planners, and keep your workspace organised. These simple steps can really make a difference in managing time and getting tasks done. Also, consider trying time-blocking techniques to schedule specific time slots for different activities. It can help you feel
less overwhelmed by a busy schedule.
Implement Mindfulness and Stress-Reduction Techniques. Remember to take some time for mindfulness meditation, deep breathing exercises, or other stress-reduction methods. These techniques can really help adults with ADHD improve focus, reduce anxiety, and manage impulsivity. Plus, even short, regular sessions of mindfulness can significantly benefit ADHD symptoms and overall well-being. To learn more about wellbeing, click here.
Lifestyle Modifications. Make it a priority to optimise the key elements of a healthy lifestyle! Getting enough sleep is essential, so aim to wake up feeling refreshed and ready for the day. Nourish your body with wholesome foods and enjoy a balanced diet. Try to find time for some exercise each day; it’s a great way to boost your mood. Remember, building a supportive network is vital, so surround yourself with family and friends you can lean on. If you’re looking for additional support, consider joining a support group for ADHD—it’s a fantastic way to enhance your skills and connect with others who understand your journey.

Check if you have Adult ADHD

Not sure if you have adult ADHD?

Feel free to use this quick online tool for an assessment: click here

Test your knowledge

1.	People with ADHD struggle with worries that interfere with attention.	TRUE	FALSE
2.	Individuals with ADHD can ignore interesting distractions to enable them to complete a task.	TRUE	FALSE
3.	If you have ADHD, you plan ahead and finish things early.	TRUE	FALSE

Answers

People with ADHD struggle with worries that interfere with attention. True or false?
TRUE

People with ADHD may have trouble focusing because they tend to worry a lot. For example, imagine you’re in an important work meeting and suddenly remember that you forgot to feed your cat in the morning. A normal person might make a mental note to feed their cat later and easily refocus on the meeting. However, someone with ADHD might spend the rest of the meeting worrying about their hungry cat and completely lose track of the discussion. People with ADHD often find it hard to stay in the moment and may get easily distracted by their worries. It’s really important for them to learn how to deal with these worries, which is why mindfulness is often taught to patients with ADHD.
Individuals with ADHD can ignore interesting distractions to enable them to
complete a task. FALSE?

People with ADHD often get easily distracted by interesting things, which can make it tough for them to finish tasks. For instance, imagine having ADHD and a friend asks you to meet them at a new restaurant across town. On the way there, you might get sidetracked by an interesting shop window, lose track of time, and end up arriving 30 minutes late. People with ADHD tend to get caught up in fun activities that aren’t really necessary for what they’re doing.
If you have ADHD, you plan ahead and finish things early. FALSE?

People with ADHD often find it challenging to get started on tasks and are sometimes seen as procrastinators. They tend to put off beginning important projects and often wait until they have no other choice but to finish something. At the last minute, they might start an activity and then hyperfocus to complete it just in time. They may even feel overwhelmed by the task and decide to avoid it altogether, leading to missing the deadline.

Did you know?

Here are five fun facts about adult ADHD:

5 Fun Facts About Adult ADHD You Probably Didn’t Know

1. The Hyperfocus Superpower

While ADHD is often associated with difficulty focusing, many adults with ADHD experience periods of intense concentration called “hyperfocus”. This ability to become deeply engrossed in a task can lead to incredible productivity and creativity. It’s like having a secret superpower that kicks in at random times!

2. The Da Vinci Connection

Some researchers believe that the legendary Leonardo da Vinci may have had ADHD. His tendency to leave projects unfinished and his diverse range of interests align with common ADHD traits. So, if you have ADHD, you’re in pretty impressive company!

3. The Creativity Boost

Adults with ADHD often experience enhanced creativity. Their unique way of thinking can lead to “outside-the-box” solutions and fresh perspectives on problems. Who knew that a neurodevelopmental disorder could be a secret weapon in the workplace?

4. The Refrigerator Mystery

Ever found your TV remote in the fridge? You’re not alone! Adults with ADHD often report finding everyday items in bizarre places. It’s like your house is playing a constant game of hide-and-seek with your belongings.

5. The Time-Traveling Brain

Many adults with ADHD experience a distorted sense of time, often underestimating how long tasks will take. It’s as if their internal clock is set to a different timezone. This “time blindness” can lead to some interesting scheduling adventures!

Coaching

ADHD coaches work with clients to set goals, identify their strengths, increase their knowledge of ADHD, develop self-awareness and improve social skills. Click here for more information.

Books

Your Brain is Not Broken (click here) is a down-to-earth guide that helps people with ADHD better understand their emotions and behaviours, offering practical strategies for managing everyday challenges. It’s all about working with your brain, not against it, to improve focus, relationships, and well-being.
Mastering Adult ADHD (click here) offers practical strategies for managing ADHD as an adult, focusing on improving focus, organisation, and tackling common challenges using CBT techniques. It’s designed to help you take control and live a more balanced, productive life.
How to Thrive with Adult ADHD (click here): 7 Pillars for Focus, Productivity, and Balance” by Dr. James Kustow is unique because Dr. Kustow not only treats ADHD professionally but also understands it personally, making his insights truly relatable. What I love about this book is that it goes beyond just managing symptoms—Dr. Kustow wants to help people with ADHD thrive in their lives! He introduces a seven-pillar plan filled with small but powerful habit changes that can help turn the chaos of ADHD into focus, productivity, and balance. It covers important areas like improving sleep patterns, simplifying daily routines, calming the mind, and boosting nutrition for better brain health.

Podcasts

The Mel Robbins Podcast: Dr. Gabor Maté: The Shocking Link Between ADHD, Addiction, Autoimmune Diseases, & Trauma(click here) – This episode explains the link between early life experiences and adult ADHD and how understanding your past can help you to make better choices now.

Andrew Huberman – Adderall, Stimulants & Modafinil for ADHD (click here) – This episode dives into ADHD medications, exploring both their short- and long-term effects, and how they impact attention and focus.

Andrew Huberman – Leverage Dopamine to Overcome Procrastination & Optimize Effort (click here) – Discusses how managing dopamine can help those with ADHD overcome procrastination and improve task completion.

Apps

Clarity CBT (click here) is a self-help journal app designed to support mental health by using Cognitive Behavioural Therapy (CBT) techniques. It helps users track their thoughts, emotions, and behaviours, providing tools for better mental wellbeing.

Brili Routines Click Here is a visual planner and timekeeper that helps manage and gamify your tasks, designed to be the perfect organiser for the ADHD / ADD community.

One Sec click here is an app designed to help you reduce your screen time by adding a moment of mindfulness before opening distracting apps. It encourages you to pause, reflect, and regain focus before getting sidetracked.

Websites

ADHD WA click here is a not-for-profit organisation supporting individuals and families affected by ADHD in Western Australia. They provide resources, assessments, therapy, peer support, and coaching to help people manage ADHD. The organisation also advocates for greater awareness and offers professional development for educators and healthcare providers.