Navigating ADHD

ADHD, or attention-deficit/hyperactivity disorder, is often misunderstood as simply a lack of focus or hyperactivity, but it’s so much more than that. It’s a neurodevelopmental disorder that affects how people think, process emotions, and navigate everyday life. From struggling with organization and time management to constantly feeling restless, ADHD can shape every aspect of a person’s world.

The reality check

Approximately 8.1% of adults aged 18-44 in the U.S. are estimated to have ADHD. It’s a condition that includes both attention difficulties as well as hyperactivity and impulsivity. There are three main types of ADHD: 

• Inattentive type. Most associated with executive function difficulties, like trouble paying attention, staying organized, and sticking to a task.

• Hyperactive-impulsive type. Most associated with symptoms like restlessness, trouble sitting still, and acting without thinking.

• Combined type. When you have a combination of inattentive and hyperactive-impulsive symptoms. 

What ADHD really feels like

ADHD can look different for everyone. Common symptoms can include:

• A whirlwind of distractions, like trying to concentrate in a room full of flashing lights and loud noises, even if the environment is quiet.

• A sense of enthusiasm about starting a task that quickly leaves you uninterested, making you feel like you're always behind or never quite completing what you started

• A feeling of having a cluttered brain that makes it hard to keep track of appointments, deadlines, and events 

• A feeling that you’re not meeting your own expectations, leading to frustration, low self-esteem, and a constant sense of feeling like you’re “not enough”

• Difficulty regulating emotions, even sometimes having mood swings

Solutions that work

Living with ADHD may feel like an uphill battle, but there are effective solutions available. Treatment typically involves a combination of approaches tailored to an individual's unique needs.

1. Therapy that gets results. Psychotherapy, or ‘talk therapy,’ is a standard form of treatment. Cognitive-behavioral therapy (CBT) is a common therapy to learn skills to improve your executive function skills (like focus, organization, and time management) and learn emotional regulation tools. 

2. Medication when it makes sense. Sometimes our brains need backup. A good physician will help you understand if you're a good fit for a particular medication.

3. Lifestyle changes. Small shifts to your daily routine can help you manage symptoms. Practicing mindfulness, using time management and organizational tools such as calendars, planners, and task management apps, and breaking tasks into smaller steps can improve focus and prevent overwhelm.

4. Strategic support. Having people who understand and encourage your journey can make all the difference. It can help to involve your family and close friends in your treatment plan. You might also consider a support group or ADHD coaching.

Taking action

If ADHD symptoms are disrupting your life, professional support can help. The path forward is different for everyone, but with the right support, you can develop useful tools to manage symptoms and build a treatment plan that works for you.

Ready to take the next step? Find services to help with ADHD.