ADHD In Adults: Symptoms, Challenges, And Treatments
Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by trouble focusing, impulsivity, and hyperactivity. While ADHD develops in childhood, it can persist into adulthood and continue to have a significant impact on daily functioning and quality of life. Below, we’re going to discuss symptoms of ADHD in adults, how they might affect you, and common methods for addressing them.
What is adult ADHD?
Attention-deficit/hyperactivity disorder (ADHD) is a mental health disorder that affects brain development, causes brain differences, and can lead to an individual having difficulty focusing, displaying overly active behavior, and struggling to control impulses.
Many physicians diagnose ADHD in childhood, but it frequently persists into an individual’s adult years. In fact, approximately one-third of children with ADHD experience symptoms during adulthood. When people refer to “adult ADHD,” they’re really referring to ADHD that persists into adulthood or is diagnosed late, not ADHD that develops in adulthood.
Additionally, some people are not diagnosed until they’re adults due to missed diagnoses or, in some cases, later onset of symptoms.
There are three subtypes of ADHD: inattentive type, impulsive/hyperactive type, and combined ADHD (inattentive and impulsive/hyperactive). The core symptoms an adult with ADHD experiences will typically depend on which type they live with, and people with ADHD often exhibit different symptoms between childhood and adulthood. Some people find that their symptoms lessen as they age, as they no longer have to face the school performance challenges they did in youth and learn more nuanced ways to accommodate their symptoms as they mature.
Conversely, some people with an ADHD diagnosis find that only some of their symptoms retreat while others worsen, or that symptoms—especially of hyperactivity and impulsivity—morph in their presentation, such as transitioning from physical to mental hyperactivity in the form of racing thoughts.
Adult ADHD symptoms
Learning how to recognize common adult ADHD symptoms and their resultant challenges can help you identify and manage them if they occur in your life.
Trouble with organization
There are two extremes that adults with ADHD often deal with when it comes to organization. Some struggle to organize their space, time, and other aspects of their life. On this extreme, it is often a challenge for adults with ADHD to keep up with events and objects (e.g., the location of important items, or deadlines by which something needs to be done). They may double- or triple-book because they can’t easily keep track of appointments, or spend fifteen minutes looking for their keys on many more mornings than is typical.
On the other side of the spectrum, some adults with ADHD are rigorously organized. This can happen as a result of overcompensating for disorganization, or it can be caused by hyperfocus, which is a common symptom of ADHD in which an individual puts all their attention on one activity, neglecting other tasks that may need to be done. While such individuals may be superbly organized, they still struggle with other ADHD symptoms like difficulty paying attention or actually starting on scheduled tasks.
Challenges driving
As an adult with ADHD, you may experience impulsivity and difficulty focusing while driving, which can lead to speeding, recklessness, and losing your way. ADHD can also cause increased anger and potential conflict with other drivers.
Relationship trouble
Relationship problems can be particularly likely to occur when one adult has ADHD and the other does not. Disagreements regarding organization and cleanliness may be frequent if the partner who does not live with ADHD likes things a certain way and does not understand that manifestations of ADHD are more than just the other person’s opinions or preferences.
There may also be conflict related to the partner with a diagnosis of ADHD and their ability or inability to pay attention during important conversations, keep track of important details about their partner, or manage their frustrating emotions during disagreements. They tend to be easily distracted, which can make it a challenge to stay focused on a conversation. This may come across as uncaring or flippant to their partner, even though the person with ADHD does care and wants to be present. Conflict may also arise if the partner with ADHD is frequently late to engagements or forgets about the commitment they made to their significant other.
Additionally, because adults with ADHD sometimes have trouble managing their emotions, they may express anger and other emotions in unproductive ways, which can lead to disagreements and high levels of stress within the relationship.
Procrastination
Adults with ADHD may put off tasks for a variety of reasons. They might know a certain project is going to require extended focus and avoid starting it, or they could hyperfocus on another task that diverts their attention. If you’re living with ADHD, you may find yourself putting off things that you know need to be done, or even things that you otherwise want to do, particularly if you’re unsure of how to approach them.
Trouble with punctuality
ADHD can alter your perception of time which can make scheduling and punctuality difficult. You might misjudge how long it will take to get somewhere or start on an unrelated project that causes you to lose track of time. And disorganization can exacerbate struggles with punctuality. If you’re already running late and then can’t find everything you need before you leave, you may fall even more behind.
Substance use
Current evidence suggests a link between ADHD and substance use. People with ADHD often use substances as a way of coping with symptoms of the disorder, especially if they are undiagnosed or don’t have access to treatments. They may drink alcohol in excess, misuse a prescription meant to treat ADHD symptoms, or take illegal drugs. According to the Substance Abuse and Mental Health Services Administration, there is no definitive evidence that explains why ADHD and substance use often co-occur, but several hypotheses exist. It may have to do with people using substances to cope with the challenges of ADHD, or there may be a genetic component.
Treatments for attention deficit hyperactivity disorder
The first-line treatment for ADHD is typically a combination of medication and therapy. If you’re diagnosed with ADHD, a medical or mental health professional can develop a treatment plan based on your physical exam, specific symptoms, and medical history.
Medication
ADHD medications are usually separated into two categories: stimulant and nonstimulant. Clinical trials show that both types of medication can increase levels of brain chemicals like dopamine, which the brain often underresponds to in people with ADHD.
Always consult with a medical or mental health professional before starting or stopping medication.
Behavioral therapy
There are many ways that therapy can be helpful for you as an adult with ADHD. A therapist can help you learn effective strategies for dealing with challenges in accomplishing tasks, managing time, or replacing maladaptive behaviors. They can also help you process the often difficult feelings you may experience as a result of ADHD. You may also want to consider support groups to talk to people who are experiencing some of the same challenges you are as another line of support.
Tips for productivity
When implemented alongside a thorough treatment plan, other behavioral changes may help you with some of the challenges that symptoms of ADHD can produce in adulthood.
Avoid multitasking
Although you may be tempted to do several things at once, this can put you further behind and lead to careless mistakes. Multitasking can use up more of your energy and decrease the quality of your work compared to focusing on one thing at a time. To help you work on one thing at a time, consider utilizing time blocking. Time blocking is a method that splits your day into segments of time, each of which can be committed to a specific task. One of these techniques is called the Pomodoro Technique, described next.
Use the Pomodoro Technique
The Pomodoro Technique involves spending a set amount of time focusing on one task and then allowing yourself a short break before starting the timer again. The most popular variation of this method involves twenty-five-minute stretches of work, with five-minute breaks in between and a longer break every two hours. This can be an effective strategy given that taking breaks has been shown to increase focus—an invaluable and more finite resource for those with ADHD.
Use a planner
If you struggle with time management and working memory—that is, continually retrieving information for a temporary time in order to complete a task—consider keeping a planner and using it daily. This could be a paper organizer or an app. Find a planner that works for you and make sure that everything you need to remember goes in it.
Limit distractions
If you find that you’re easily distracted while working, consider putting your phone in do-not-disturb mode, using website-blocking software, or employing other safeguards to avoid diversions that may cause you to lose focus. If you work in a busy office, shut the door (if you have one) so you won’t hear other conversations, or use noise-canceling headphones to block out disruptive sounds.
Be realistic with your expectations
People with ADHD often have interests that are diverse and plentiful. While this can help add to life’s enjoyment, it can also cause you to overcommit or spread yourself too thin. To help maintain a realistic schedule, consider giving yourself plenty of cushion between tasks and appointments. It can also help to learn to say no when you know your schedule is already full.
Automate your life
Having systems in place to help you prioritize time sensitive tasks can help you save energy and get things done easier. Consider implementing systems for activities like paying bills, planning meals, and shopping for groceries. For example, you can often set up automatic payments for your phone, gas, and utility bills.
Navigating adult ADHD symptoms with online therapy
A growing body of evidence points to online therapy as an effective method of managing symptoms of ADHD as well as other mental disorders. In a broad-based meta-analysis of studies, researchers found that online therapy could decrease ADHD symptoms in both adults and children.
Online therapy through a platform like BetterHelp is a potentially convenient way of working through symptoms of ADHD as an adult or learning to cope with other mental health conditions. With BetterHelp, you can participate in therapy remotely through video calls, voice calls, or in-app messaging. When you sign up, you’ll complete a questionnaire and get matched with a mental health professional who fits your preferences and can help you address your specific concerns related to ADHD or any other mental health challenges.
Takeaway
The complexity of attention-deficit/hyperactivity disorder (ADHD) is evident in the ways its symptoms manifest differently between childhood and adulthood, and from individual to individual. If you’ve taken psychological tests and been given an ADHD diagnosis or are living with symptoms of ADHD, know that help is available. With the support and guidance of a mental health professional, you can address the unique challenges that come with adult ADHD (and comorbid mental disorders like depression) and flourish. You can also seek more information from resources like the American Psychological Association and other mental health organizations.
What are coping mechanisms for ADHD adults?
Adults with attention deficit disorder can try many things to cope, including:
- Getting organized. Organized spaces can reduce anxiety and increase productivity. Declutter and throw away things you don’t need. Start with the easiest space to break the task into smaller, more manageable pieces. Have everything you need gathered before you start, and designate zones for things, like keeping all the measuring cups in the same drawer or having a box or organizer for all your charging cables.
- Managing time. Using a planner can be an excellent way to help you organize your time. Use an app on your phone or a paper planner, but make sure it’s small enough to carry with you. Budget extra time to complete your tasks and get a watch so you can see the time without having to look at your phone.
- Planning your day. Make lists to help yourself stay on task throughout the day, and prioritizing items from most to least important can help you ensure you take care of the most pressing things earlier in the day.
- Working for short periods of time. Getting started on a big task can be challenging, but committing to something smaller can make things much easier. For example, if you have to clean your kids’ playroom, set a timer for 15 minutes and commit to cleaning for those 15 minutes. Don’t multitask; stay focused on one thing at a time.
Can people with ADHD lead a normal life?
People with ADHD may always have challenges, but they can manage their symptoms with treatment. The first-line treatment for ADHD is typically a combination of therapy and medication. Stimulant and non-stimulant medications can be used for ADHD; both are meant to increase the amount of certain chemicals in the brain that are often lower in people with ADHD. There are multiple types of therapy that may be effective at treating ADHD. Talk to a therapist to determine the right approach for you.
Can adults with ADHD control themselves?
Adults with ADHD can experience a range of symptoms, one of which may be impulse control and difficulty paying attention. People with this and other adult symptoms of ADHD can learn to manage their symptoms with treatment and various coping mechanisms. With therapy, medication, and effective coping skills, adults with ADHD can improve their self-control and self-esteem, and they may have fewer symptoms.
Do people with ADHD cope well with change?
Change can be challenging for people with ADHD. They may get bored and crave change but, at the same time, have a difficult time leaving their comfort zone. Even minor transitions, like a change in routine, can be challenging to navigate because people with ADHD can hyperfocus or perseverate on certain tasks.
Why is adult ADHD so complicated?
ADHD may be complicated in adults because unless your doctor is looking for it, it can be hard to miss. Adults may have learned how to make some of their symptoms less noticeable and may not have the same symptoms as children. Children may display behavior that can be confused with various learning disabilities; they may have trouble sitting still in class or engage in impulsive behavior and have trouble focusing. Adults may be more likely to experience emotional dysregulation or difficulty sleeping, which can result from a variety of other physical and mental health conditions, including bipolar disorder or mood disorder.
What happens to adults with untreated ADHD?
Like any untreated mental health condition, untreated ADHD can lead to several complicated health issues; one study found that life expectancy for adults with ADHD was reduced by 11 years. There may be many reasons for this, including unhealthy coping mechanisms like smoking or substance misuse that can have long-term health consequences. Untreated ADHD is also associated with more accidents and accidental death.
What are the inappropriate behaviors of ADHD adults?
Adults may have ADHD symptoms that can significantly interfere with their daily lives. Inappropriate behaviors or ADHD in adults can include problems focusing on a task, trouble multitasking, restlessness, hot temper, mood swings, problems completing tasks or following through, or having a low frustration tolerance.
Do adults with ADHD have trouble with time?
Adult ADHD may have a hard time with time management skills. They may have trouble getting started on a project or difficulty concentrating on a goal, whether that’s getting dressed and out the door or beginning a work project. Meeting deadlines can be challenging as they may have a hard time resisting distractions, and they may not be able to get back into the groove once they have been distracted.
Can ADHD be treated in adults without medication?
The standard treatment for this developmental disorder for adults is medication combined with therapy and coping skills, but everyone is different. Some people may be able to overcome their symptoms without medication, but it greatly depends on the person, their symptoms, and environmental factors. Talk to your doctor about your medications if you have any concerns.
Do people with ADHD mature differently?
ADHD affects the nervous system, so it’s no surprise that it can affect the brain. Research shows that people with ADHD do have brains that mature differently than those without ADHD. One review done in 2018 found that people with ADHD have smaller brain volumes in five subcortical areas as well as a smaller brain overall. Parts of the brain of people with ADHD mature about one to three years slower and may never reach the maturity of someone without ADHD.
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