Adult ADHD
An Acknowledgement that cognitive chaos doesn’t stop at childhood.
"Okay, let’s focus on writing this blog. I need to get it done today. Wait, did I email Sarah back? I think she needed that report... Oh, that’s a cool song playing outside, reminds me of summer festivals. I wonder when the next music festival is? I should look that up. No, no, back to work. Right, so what’s the title going to be? Oh no, I'm out of coffee! I should go make another cup. But first, let me just check if there are any new emails. Oh, a sale at my favourite online store? Just a quick look. Wow, those are great shoes, would look nice at a festival. Stop, I need to work! Okay, blog writing, focus. I really need to water my plants, they look a bit droopy. Maybe I should do that now before I forget. Wait, what was I doing?"
This rapid succession of thoughts, shifting focus from one task to another without completion, typifies the distractibility and restlessness individuals with an Attention-Deficit/Hyperactivity Disorder (ADHD) experience on a daily basis. Each new thought interrupts the previous one, creating a cascading effect that can make concentration on a single task incredibly challenging.
ADHD continues to garner attention due to its complex presentation and the significant impact it has on individuals' lives. Characterised by persistent patterns of inattention, hyperactivity and impulsivity, ADHD is a disorder typically associated with children as a means to explain episodes of irregular behaviour during their developmental stages.
But what happens beyond childhood?
ADHD is typically associated with children to explain their inattentive or hyperactive behaviours. However, the diagnosis is not dependant on age and continues to manifest as a child becomes an adolescent and then into an adult.
Welcome to the whirlwind world of adult Attention-Deficit/Hyperactivity Disorder, a complex and often misunderstood condition that's not just a kid’s issue. This isn't just about occasionally misplacing your keys or getting distracted by a new Facebook notification. Adult ADHD is a pervasive cognitive roller coaster that has the ability to manifest itself into various functional impairments that directly impact relationships, social interactions, workspaces and households. It affects approximately 6.76% of the adult population globally and despite its prevalence, adult ADHD often flies under the radar (Song et al., 2021). Many endure its impacts without diagnosis or treatment, navigating their days in a fog of misunderstood potential and unmet goals.
Managing at Home
Imagine your home is like a bustling airport terminal where flights (household tasks) need to depart on time. Without proper signage (organisation systems) and announcements (reminders), passengers get confused, leading to delays or missed flights. Arrival/departure displays and regular announcements ensure flights stay on time, much like using wall calendars and setting reminders can ensure household tasks are completed efficiently and on schedule.
Challenges: Adults with ADHD often find household management overwhelming due to impaired Organisational skills and procrastination tendencies. Typical issues include cluttered environments, unpaid bills, and uncompleted home improvement projects. These challenges are compounded by difficulty in maintaining a routine, which is crucial for managing the disorder effectively.
Impact: The consequence of such disorganisation is frequently emotional distress, which can exacerbate ADHD symptoms, creating a cycle of chaos and frustration at home. This often leads to familial tension as relationships with partners or children may suffer due to perceived negligence or inconsistency in fulfilling household responsibilities.
Strategies and Tools
Daily Planning and Routine Establishment: Utilising a large wall calendar or a digital planner to track all household responsibilities like bill payments, chores, and appointments can reduce the chance of overlooking tasks.
Home Organisation Systems: Implement clear and simple organising systems, such as labelled bins for different types of items (e.g., bills, receipts, medications) and a designated spot for keys and wallets.
Practical Application
John, who struggles with keeping his bills organized, uses a designated "finance folder" on his desk where all incoming bills are immediately placed. He sets a recurring reminder on his phone for bill payments every Friday at 7 PM, which aligns with his routine end-of-week review.
Digital and automated reminders reduce the cognitive load that is required to remember the numerous tasks, appointments and deadlines that fill our everyday lives.
Managing In the Workplace
Think of your work tasks as a buffet. Without a plate (task management software), you might fill your table with too much food (tasks) at once, leading to an overwhelming and unappetizing mess. By choosing a smaller plate and visiting the buffet multiple times (using time management techniques), you can enjoy your meal (workday) without feeling overwhelmed.
Challenges: Workplace challenges include trouble with concentrating, particularly on monotonous tasks, and staying organised. Adults with ADHD might find it hard to follow detailed instructions or cope with a structured routine. They are often seen as underperformers despite having equal or superior intelligence compared to their peers.
Impact: Professionally, these difficulties can lead to job dissatisfaction, frequent changes of employment, or underemployment. However, adults with ADHD can thrive in roles that allow flexibility, creativity, and the opportunity for regular task variation. Their ability to think outside the box and rapid problem-solving skills can be significant assets when harnessed correctly.
Strategies and Tools
Task Management Software: Tools like Eggy, Monday.com or Todoist can help manage projects and daily tasks by breaking them down into smaller, manageable components with clear deadlines.
Focus Enhancers: Noise-cancelling headphones to minimize distractions, and apps like Freedom or Cold Turkey to block distracting websites during work hours.
Practical Application
Sarah, who often gets overwhelmed by her workload, uses task management software to manage her tasks. She sorts tasks into three categories labelled "Must Do," "Can Do," and "Another Day." This visual organisation of tasks helps her stay focused and prioritise what is most important on that particular day, reducing feelings of overwhelm when new tasks arise or are assigned during her work day.
Eggy founders Dr Kate Morgan and Kirk Reynoldson developed their app to unscramble and simplify work and life admin that that’s now loved by thousands of busy families.
Managing Social Interactions
Social interactions for someone with ADHD can be like playing a fast-paced video game where you need to respond to sudden events. Without the right controls (mindfulness techniques) and practise (social skills training), it's easy to hit the wrong button (speak out of turn) or miss a cue (overlook social signals). Completing the game’s tutorial or practising in a sandbox mode and learning the controls first can help manage the gameplay better, making interactions smoother and more enjoyable.
Challenges: Socially, impulsivity and poor emotional regulation can lead to inappropriate or offensive remarks, difficulty waiting their turn during conversations, and misreading social cues. This can make maintaining long-term friendships and relationships challenging.
Impact: The erratic nature of social interactions often leads to a pattern of short-lived relationships and social isolation. Misunderstandings in social settings can further diminish self-esteem and increase psychological distress, which in turn exacerbates ADHD symptoms.
Strategies and Tools
Social Scenarios: Role-play common social situations like presenting information to colleagues, asking for directions, or making small talk at work, as well as less favourable interactions that may trigger higher levels of stress and dysregulation such as receiving the wrong food order or communicating in a noisy environment. This provides individuals with an opportunity to practise responding to these situations in a low-stakes, safe environment.
Mindfulness and Emotional Regulation Practices: Techniques like meditation or yoga can help improve impulse control and emotional response during social interactions.
Practical Application
Mohammed often feels nervous during work meetings. He sets up a bi-weekly coffee with a colleague to practise conversational skills in a low-stress environment. They take turns discussing various topics, which helps Mohammed feel more comfortable speaking up and staying engaged during actual meetings.
Creating safe and supportive environments where adults experiencing ADHD can practise and develop social interactions/expectations will support them to be more confident to engage in these social experience when they occur during their day.
You’ve got a Friend in Me: Supporting Adults with ADHD
Living with adult ADHD is like having an orchestra without a conductor; each instrument is ready to play, but coordinating them to create harmony is a challenge. Unlike the more noticeable manifestations often seen in childhood, adult ADHD can present subtler, yet equally challenging symptoms that permeate all aspects of life—from personal and professional relationships to self-management and workplace productivity. To navigate these challenges effectively, it is essential to foster an environment of understanding and active support. This requires upskilling those who work with, live with, or have ADHD themselves in specific, actionable ways.
Empathetic Understanding and Education
The first step in upskilling is developing a deep, empathetic understanding of ADHD for both the individual diagnosed and their surrounding network. Understanding that ADHD involves impairments in brain functions that regulate attention and impulse control is critical. This knowledge can shift perceptions from viewing behaviours as disruptive or intentional to recognising them as part of a neurological condition, ultimately fostering greater empathy and patience among family, friends, and co-workers .
Implementation: Workshops, therapy sessions, and ADHD coaching can help educate and build understanding. Regular discussions about challenges and achievements can also promote a supportive environment.
Structured Environmental Support
Structuring the environment to reduce distractions and increase efficiency is vital. This may include organising physical spaces at home and work and using tools designed to assist with time management and prioritisation.
Implementation: Practical steps such as clear, labelled organisational systems both at home and in the office. For example, using colour-coded files or having designated 'quiet zones' can be effective. In digital environments, tools such as shared calendars and project management software can help keep all parties informed and synchronized.
Professional and Peer Support
Upskilling also involves recognising when to seek professional help and how to leverage peer support effectively. For those supporting adults with ADHD, understanding when and how to encourage seeking help from professionals can be vital. Joining peer support groups can provide insights and strategies that are tried and tested, which can be adapted to their specific situations. Engaging with professionals who specialise in ADHD can also provide behavioural strategies that are specifically tailored. Furthermore, peer support groups offer emotional support and practical advice from others experiencing similar challenges.
Implementation: Regular sessions with psychologists, specialised ADHD coaches, and participation in support groups can provide continuous support and monitoring, helping individuals adapt strategies to better manage their symptoms.
Be curious, not furious. Often there are underlying factors that impact or explain our actions. By creating a supportive environment for all, adults experiencing ADHD are less likely to feel isolated and more likely to feel they are a valued member of the organisation, team or household.
Taking Back Control: Strategies for Adults with ADHD
Organisational and Planning Skills
Managing daily tasks without organisational skills is like trying to assemble a complex piece of furniture without the instructions. By using visual aids and electronic reminders, it’s like having a step-by-step manual and a helpful assistant who reminds you which part goes where, making the assembly process smoother and preventing any "Where did this screw come from?" moments. Developing organisational skills can help counteract the natural tendencies toward disorganisation seen in ADHD. Training on prioritising tasks and managing appointments can also be beneficial.
Implementation: Using detailed planners, smartphone apps, or even simple techniques like making lists can help manage tasks and reduce the feeling of being overwhelmed.
Strategies and Tools
Visual Aids: Use colour-coded systems for files or tasks to quickly identify what needs attention.
Electronic Reminders: Utilise smartphone apps that send pop-up notifications for important tasks or deadlines.
Practical Application
Lisa sets up two alarms daily; one in the morning to review her day's tasks and another in the evening to prepare for the next day. She uses different ring tones for work-related and personal reminders.
Time Management
Imagine you’re a DJ at a radio station, where you have to play songs, handle live calls and manage on-air contests. Without segmenting your show and setting specific times for ads, the show could quickly turn chaotic. Much like needing to complete chores, attend meetings, meet deadlines and pick the kids up from school. Using a time management technique is like having a well-organised playlist that guides you smoothly through the program, ensuring everything gets airtime in a controlled manner. Effective time management is crucial for coping with ADHD. This involves learning how to allocate time to various activities systematically, ensuring that enough time is given to each task to reduce the pressure and enhance focus.
Implementation: Techniques like our Focused-Flow strategy, which involves working in short bursts with frequent breaks, can help maintain concentration and prevent burnout.
Strategies and Tools
Task Blocking: Dedicate specific blocks of time to different activities during your day and stick to these as closely as possible.
Not Just A Teacher Education’s Focused-Flow: Work in focused blocks of time until you experience signs of fatigue or disengagement. Break from the activity for roughly 30% of the time you were focused for, then return to the task for another focused block of time.
Practical Application
Mark works on a challenging report for 15 minutes before starting to think about what to have for lunch later in the day. He stops working on the report and takes a 5 minute break. During his 5 minute break, he does a quick physical activity like stretching or walking, which helps him maintain focus when he returns to work.
Lifestyle Modifications
Treating your body like a high-performance car is key for managing ADHD. Just as high-performance cars need the right fuel, regular oil changes, and tune-ups, your body also requires the same attention to detail to ensure optimal performance. Filling up with premium fuel and keeping the engine in top condition helps you race through the day’s challenges with energy and focus. Regular exercise, a nutritious diet, and adequate sleep are essential for managing ADHD. Physical activity, in particular, is beneficial as it boosts brain function and reduces symptoms of anxiety and depression.
Implementation: Adults with ADHD should aim for at least 30 minutes of moderate exercise most days of the week, maintain a balanced diet rich in omega-3 fatty acids, and establish a regular sleep schedule.
Strategies and Tools
Exercise Routines: Regular physical activity, especially aerobic exercises, can significantly enhance focus and cognitive function.
Dietary Adjustments: Incorporate a balanced diet rich in protein and omega-3 fatty acids, which are beneficial for brain health.
Practical Application
Emily ensures she goes for a 30-minute jog every morning. This routine helps her clear her mind and improves her focus for the day. She also includes foods high in omega-3s, like salmon and walnuts, in her diet to support brain health.
The Take Away
Remember this isn’t merely about losing your keys or zoning out during conversations. It’s about navigating a day-to-day existence that can feel as chaotic as a busy airport or as overflowing as a buffet table that’s too full. With a little bit of empathy, a dash of understanding and the right amount of support; friends, family, and colleagues can play a critical role in turning the chaos of a jam-packed airport into a smooth departure lounge or perfectly portioning the buffet plate.
For the 6.76% of adults worldwide grappling with ADHD, life's regular tasks can morph into Herculean challenges, whether it’s keeping a home organised or staying focused through a work meeting. It’s important to remember that ADHD is not a barrier to success; it's simply a different path to it. The tools and strategies we’ve shared are more than just techniques, they're lifelines that make managing adult ADHD less about battling a storm and more about learning to dance in the rain.
References
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de Zwaan, M., Gruss, B., Müller, A., Graap, H., Martin, A., Glaesmer, H., Hilbert, A., & Philipsen, A. (2012). The estimated prevalence and correlates of adult ADHD in a German community sample. European Archives of Psychiatry and Clinical Neuroscience.
Gapin, J. I., Labban, J. D., & Etnier, J. L. (2009). The effects of physical activity on attention deficit hyperactivity disorder symptoms: The evidence. Preventive Medicine.
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Ramsay, J. R., & Rostain, A. L. (2006). A cognitive-behavioral approach to client's problems in adulthood ADHD. Annals of the New York Academy of Sciences.
Safren, S. A., Sprich, S., Mimiaga, M. J., Surman, C., Knouse, L., Groves, M., & Otto, M. W. (2005). Cognitive behavioral therapy vs relaxation with educational support for medication-treated adults with ADHD and persistent symptoms. JAMA.
Song, P., Zha, M., Yang, Q., Zhang, Y., Li, X., & Rudan, I. (2021). The prevalence of adult attention-deficit hyperactivity disorder: A global systematic review and meta-analysis. Journal of Global Health, 11, Article 04009. https://doi.org/10.7189/jogh.11.04009
White, H. A., & Shah, P. (2006). Uninhibited imaginations: Creativity in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences.
