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Understanding ADHD in Adults

  • Writer: Gayle Dolgoy
    Gayle Dolgoy
  • Jul 21
  • 3 min read
Illustration of a brain with the word ‘ADHD’ written underneath, symbolizing focus on understanding ADHD in adults.

When many people think of ADHD (Attention-Deficit/Hyperactivity Disorder) they envision children with bouncing legs, disrupted classrooms, forgotten homework. But ADHD in adulthood can look different like lost keys, forgotten deadlines, emotional outbursts, or chronic overwhelm and often, it’s misunderstood.


Often people who have ADHD think they are just disorganised, lazy, or too emotional. The truth? Their brain was simply wired differently.


This blog is for adults navigating life with ADHD. Whether you're newly diagnosed, self-identifying, or supporting someone you care about with ADHD.


 1. What Does ADHD Look Like in Adulthood?

ADHD in adults doesn’t always involve hyperactivity. Instead, it often shows up as:

  • Trouble starting or finishing tasks

  • Poor time management or “time blindness”

  • Forgetfulness and disorganisation

  • Emotional sensitivity or rejection sensitivity

  • Impulsive decisions or difficulty waiting


2. Understanding the brain behind ADHD

ADHD is a neurodevelopmental condition. It affects how the brain regulates attention, motivation, emotions, and executive functioning — the mental skills we use to plan, organise, manage time, and stay on track.


One of the key areas impacted is the prefrontal cortex which is the part of the brain responsible for decision-making, impulse control, focus, and working memory. In people with ADHD, this area can be underactive or less efficiently connected, making it harder to:

  • filter distractions

  • switch between tasks

  • manage emotions

  • follow through on plans


This isn’t about a lack of intelligence or effort. It’s about how the ADHD brain is wired to process and prioritise information, often based on what feels interesting, urgent, or emotionally engaging, rather than in a logical, step-by-step order.


When you understand this, you can stop blaming yourself and start building systems that actually work for your brain.


Adult life — with its constant juggling of work, relationships, bills, and responsibilities can place intense pressure on already-stretched executive functions. Understanding your ADHD is a first step toward managing it.


3. Practical Strategies That Help

Support Systems 

  • Use visual planners, alarms, and to-do lists — make the invisible visible.

  • Break tasks into smaller parts. “Do the dishes” becomes: 1. Clear sink. 2. Rinse plates. 3. Wash dishes. 4. Dry.

  • Body doubling (working with someone nearby) can increase accountability and reduce avoidance.

 Manage Time Proactively

  • Use timers or apps like Time Timer or Forest to stay anchored in the present.

  • Schedule in transition time(time it takes your brain and body to switch from one task, activity, or environment to another.) — not just appointments.

  • Create routines that are forgiving, not rigid.

 Regulate Emotions Gently

  • Learn your emotional triggers and warning signs.

  • Practice grounding techniques (deep breathing, cold water, movement, example. dancing).

  • Journaling or counselling can help unpack patterns of shame, burnout, and rejection.


 4. The Emotional Side of Adult ADHD

Many adults with ADHD carry decades of self-doubt and shame. You may have heard “Why can’t you just…?” too many times to count.

This internalised criticism can lead to:

  • Anxiety

  • Low self-esteem

  • Depression

  • Difficulty trusting yourself


Healing starts with self-awareness and self-compassion. ADHD is not your fault and you are not alone.


 5. Medication and Support: Not a Shortcut, But a Tool

Medication can be incredibly helpful for many adults with ADHD, but it’s not a magic fix. It's one part of a broader support system.

You might also benefit from:

  • ADHD-informed counselling or coaching

  • Peer support groups or online forums

  • Sleep, nutrition, and movement routines tailored for your needs

  • A GP or psychiatrist familiar with adult ADHD


Understanding your ADHD as an adult is powerful. It can reframe your past, empower your present, and reshape your future.


You are not broken. Your brain is just built differently and once you learn how to work with it, life can feel more manageable, and even joyful.


If you’re seeking support, know that counselling can offer a safe space to:

  • Work through feelings of shame and self-blame

  • Set up personalised strategies that work for your brain

  • Reconnect with your unique strengths and potential


You’re not alone in this. And you don’t have to figure it all out overnight.


For further reading:


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