Tips For Living With High-Functioning ADHD
In contrast to popular conceptions of attention-deficit/hyperactivity disorder (ADHD), some people with this condition may seem extremely focused and organized. These individuals are often said to have “high-functioning ADHD.” Despite the stressors and challenges their symptoms present, they may be able to navigate life more skillfully than might be expected. So what makes these types of individuals with ADHD different from others? Let’s take a closer look at the concept of high-functioning ADHD.
What is high-functioning ADHD?
People who fit the description of high-functioning ADHD may still experience significant symptoms that can cause difficulties with things like time management, task focus, and detail-oriented work. However, they may have found coping mechanisms that work for them and allow them to manage these symptoms. It’s also possible for those with high-functioning ADHD to not be managing their symptoms in a healthy way, which could lead to difficulties like anxiety, perfectionism, high stress, and burnout. Either way, these individuals may benefit from some of the same forms of support that other people with ADHD often find helpful.
High-functioning ADHD symptoms
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not currently recognize high-functioning ADHD as a separate diagnosis. As such, the criteria for diagnosis are no different from “classic” clinical ADHD symptoms. These can vary depending on the individual and the presentation of ADHD that they may experience most often. ADHD presentations include:
- Primarily inattentive, which often includes challenges with sustained focus, a tendency to “zone out” when others are talking, and a tendency to overlook details or forget instructions
- Primarily hyperactive, which often includes excessive talking, difficulty sitting still or staying in one place, and the urge to fidget
- Combined, which can feature symptoms from both presentations
Other examples of symptoms of ADHD can include impulsivity, trouble with executive functioning, forgetfulness, mood swings, and trouble handling stress.
Signs you might have high-functioning ADHD
High-functioning individuals may have never received an ADHD diagnosis, but they may be troubled by certain recurring patterns in their lives. Here are some examples:
- You frequently start and discard projects, quickly losing interest in ongoing endeavors
- You get most of your work done under pressure. Time management may be hard for you, but you can work in high-intensity “sprints” as deadlines approach
- You have difficulties with self-esteem due to your challenges with focused attention, possibly including “imposter syndrome,” where you feel you don’t belong among your successful colleagues or peers
- You stay on top of your responsibilities using carefully structured routines but feel overwhelmed when they’re thrown off
- You tend to take an unusual number of risks or frequently act on impulse
- You need to use a wide variety of tools, tricks, and memory aids to keep track of things like appointments, procedures, communications, travel arrangements, etc.
- You feel that you’re much better at “big-picture” thinking and struggle with attention to detail
- You feel more comfortable when your life circumstances and work responsibilities allow for frequent physical movement
- Despite your successes, you frequently grapple with challenges like lateness, procrastination, and missed appointments
The above list isn’t exhaustive, and only a qualified professional can provide a diagnosis—but if several of these traits seem to describe you, it’s possible you’re living with high-functioning ADHD.
What causes high-functioning ADHD?
Scientists are still working to uncover the precise causes of ADHD in general, but its strong tendency to run in families suggests that it may have a substantial genetic component. Certain genes may result in differences in neurological development, such as fewer-than-usual dopamine receptors in specific brain areas. Environmental factors such as the following may also play some role:
- Negative childhood experiences
- Smoking or drinking during pregnancy
- Viral infections in childhood
- Poor nutrition
So what separates high-functioning individuals from others with ADHD? The answers may not be the same in all cases. Research suggests that for some people, a high IQ may “mask” ADHD symptoms to some degree. Since they’re able to find success in school, work, and other areas as a result, these individuals may never have sought professional evaluation or support related to their mental health.
Again, other people with ADHD may be able to function at a high level through greater-than-average effort. They may develop complex strategies to manage symptoms, such as memorization tricks, electronic reminders, and checklists. Finally, some individuals described as “high-functioning” may simply have relatively mild ADHD symptoms that they’re able to work around more easily than those with more severe symptoms.
Mental health risks in those with high-functioning ADHD
Even for high-functioning people, living with ADHD can present stressors and difficulties that others may not experience. For one, as noted above, tendencies toward inattention or procrastination may lead to trouble with self-esteem. Burnout is another possible risk, as these individuals may have to work harder than others to meet their responsibilities and keep their daily lives on track. The frantic pace and high effort required can leave one feeling exhausted. In addition, people with ADHD may be more susceptible to other mental health conditions, such as depression and substance use disorders.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
How to maintain well-being with high-functioning ADHD
So what can you do to stay mentally healthy while living with high-functioning ADHD? You may find the following approaches helpful.
Accept your differences and limitations
Many of the negative mental health outcomes faced by people with ADHD are often related to struggles with self-image. You may face criticism from others for behaviors rooted in ADHD traits and you may criticize yourself even more harshly—both of which can lead to diminished self-esteem.
However, research suggests that cultivating self-compassion may have a protective effect. Self-compassion means accepting yourself despite your limitations and past failures and recognizing that your flaws don’t make you less worthy of love, encouragement, or support. One simple but helpful trick is to try talking to yourself as though you were speaking to a beloved friend. You may find that it’s easier to be patient and compassionate with yourself when you imagine someone else in your shoes.
Employ compensation strategies
If you’re high-functioning while living with ADHD, chances are that you’ve already found some tactics to help you manage your symptoms. But having more options in your toolkit may make it easier to stay on top of your obligations and commitments, potentially decreasing your mental strain. Many adults with ADHD find the following strategies to be helpful in work or school:
- Mnemonic devices to aid in memorization
- Devices and apps on which you can set reminders
- Physical reminders like sticky notes
- To-do lists or procedural checklists
- Switching between productive tasks when tempted to procrastinate
- Limiting distractions in the work environment
- Frequent physical activity
- Keeping to a consistent daily routine
- Getting plenty of sleep
You may also want to be wary of the possibility of adopting negative or self-destructive tactics in an attempt to compensate for symptoms. For instance, some people with ADHD report turning to substances, isolating themselves socially, or shunning personal commitments to avoid the negative impacts of their symptoms. If you notice these tendencies in yourself, it’s usually recommended that you reach out for professional support.
Seek professional support
Seeking the support of a qualified mental health professional for ADHD symptoms can make a difference, even if you’re high-functioning. An experienced therapist can be a vital support for both everyday functioning and maintaining your mental health. Research suggests that a variety of therapeutic methods may be helpful for those with ADHD, including:
- Cognitive behavioral therapy
- Dialectical behavioral therapy
- Mindfulness-based therapies
- Neurofeedback
That said, finding a therapist and regularly commuting to in-person appointments can be challenging, especially if you have ADHD symptoms that interfere with organization and time management. It’s one reason why attending therapy online is more manageable for many individuals. With a platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging from the comfort of home, without having to travel.
There’s a growing body of research demonstrating that online mental health care can be both convenient and effective. For instance, a 2022 paper reviewing online therapy for ADHD suggests that it can be an effective treatment approach in many cases.
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