When we hear ADHD (attention deficit/hyperactivity disorder), most of us picture a fidgety school-aged boy bouncing off the walls. But ADHD isn’t just a childhood condition, many adults have it too, and for some, it’s not diagnosed until adulthood.
Adult ADHD can look very different from what we expect. It might show up as constantly feeling overwhelmed, forgetting appointments, zoning out in conversations and meetings, or having a million tabs open on your computer. You might always be running late, struggling to finish things you start, or feeling disorganised and frustrated at yourself — no matter how hard you try. I see clients who’ve spent years thinking they were just lazy, scatterbrained, or “bad at adulting.” Then they hear about ADHD in adults, maybe through a podcast or after their child is diagnosed, and suddenly, the pieces click into place.
So what is ADHD?
ADHD is a neurodevelopmental condition, which simply means your brain is wired a little differently. It affects things like attention, focus, planning, managing emotions, and motivation. Some people are more impulsive or restless, whilst others struggle with forgetfulness and procrastination, and it often runs in families.
To be diagnosed with ADHD, symptoms need to have been present since childhood, even if they weren’t obvious back then. A diagnosis is usually made by a psychologist or psychiatrist, using questionnaires, interviews, and sometimes reports from family or school. It’s important to rule out other issues like anxiety or trauma, which can look similar. A diagnosis can be a huge relief. As one of my clients said, “It was the first time I understood why my brain works the way it does and that it’s not my fault.”
If you think you might be struggling with ADHD, learning how your brain works and learning some strategies can really help. Here are five simple strategies that can help with some of the symptoms:
Create routines: Structure your day as much as possible. Use calendars, alarms, and reminders. Keep your mornings and evenings consistent. The more things are automatic, the less brainpower they take.
Use visual cues: Don’t rely on memory. Leave notes for yourself, use colour-coded lists, or set up a whiteboard at home. Have a regular spot for keys, glasses, or the TV remote.
Break tasks into steps: Big jobs like “clean the house” or “do my taxes” are overwhelming. Break them down into bite-sized chunks and then tick them off one at a time.
Work with your brain: You’re not lazy, your brain just doesn’t like boring tasks. Try setting a timer and working in short bursts. Reward yourself when you complete something. Start with something fun to build momentum.
Get support: Whether it’s from a psychologist, ADHD coach, or medication, help is available. You’re not alone, and you don’t have to figure it all out by yourself.
If this sounds like you, talk to your GP or a psychologist who understands adult ADHD. The right support can make everyday life a whole lot easier.
