Is It Just Me? Recognizing and Working With ADHD

Mar 7

3 min read

Ever feel like your brain is a browser with a thousand tabs open, all playing different videos at once? Or that you're constantly losing your keys, even when they were just in your hand? You might be experiencing symptoms of ADHD, or Attention-Deficit/Hyperactivity Disorder.

Contrary to popular belief, it's not just kids bouncing off walls. ADHD affects many adults too, and it can manifest in diverse ways. Here are some key signs to watch for:

Multiple Tasks Can Prove Overwhelming For Someone with ADHD

Common Signs:

Difficulty Focusing: Struggling to stay on task, easily distracted, and trouble completing projects. (Maybe this is why you’re a procrastinator)
Hyperactivity/Restlessness: Feeling fidgety, having trouble relaxing, or constantly needing to be doing something. (This can be internal restlessness too!)
Impulsivity: Making hasty decisions, interrupting others, or difficulty waiting your turn. (Perhaps there’s a legitimate reason why as opposed to you just being rude)
Disorganization: Losing things, struggling to manage time, and having a cluttered space. (Has anyone ever called you “scatter-brained”? Including yourself)
Emotional Dysregulation: Experiencing intense emotions, mood swings, and difficulty managing frustration. (How about this one ladies….”are you on your period?” Ugh! )
Forgetfulness: Regularly forgetting appointments, tasks, or daily responsibilities. (How many names do we and others call us on this one such as “mom brain”, “pregnant brain” and, since 2020, “covid brain”)

The first thing you need to know and embrace is that there’s nothing “wrong” with you. As of October 2024, the National Center for Health Statistics estimated that 15.5 million adults have ADHD. That’s not a crowded boat, that’s the equivalent of the population of New England. So, if these signs point to you, know that you are far from alone.

It's also important to remember that everyone experiences these symptoms occasionally. However, if they are persistent and significantly impact your daily life, it's worth exploring further.

So, what can you do?

If you recognize these signs, consider speaking with a healthcare professional. A diagnosis can provide clarity and access to appropriate support. In the meantime, here are some suggested tips to help manage ADHD symptoms:

Structure and Routine: Establish a consistent daily schedule to create predictability and reduce overwhelm. Use calendars, planners, and reminders.
Break Down Tasks: Divide large projects into smaller, manageable steps. Focus on one step at a time. Try planning your day based on tackling one subject only. For example, if you’ve been meaning to change a tv subscription, only focus on weighing the pros and cons of cancelling and check out other subscriptions for comparison purposes. Stay on course with this one and only task until completion. Don’t jump around!
Time Management Techniques: Experiment with techniques like the Pomodoro Technique (working in focused bursts with short breaks) to improve concentration. For example, you set a timer for 25 minutes and work on a task straight through. Then you take a 5-10 minute break before going back to the task and timer. This may help with your brain’s desire to jump to something else since, after 25 minutes, you’ll allow it to wander elsewhere during the break.
Minimize Distractions: Create a dedicated workspace free from distractions. Use noise-canceling headphones or white noise. If possible, choose a room with a door you can close.
Mindfulness and Exercise: Engage in activities like meditation, yoga, or physical exercise to calm the mind and improve focus.
Utilize Tools and Apps: Explore apps designed for task management, time tracking, and note-taking. However, if using your phone will distract you with pop-ups or checking your mail, revert to the old-fashioned method of hand-written tracking.
Seek Support: Connect with support groups or therapists specializing in ADHD. They can provide valuable strategies and emotional support. Meanwhile, be careful with random online groups as you may encounter amateur “therapists” who may or may not mean well, but set you back nonetheless. Seek professional recommendations.
Prioritize Sleep: Consistent sleep is vital for cognitive function. No less than 5 hours, although 7 is optimal.
Be Kind to Yourself: ADHD is a neurodevelopmental difference, not a character flaw. Acknowledge your strengths and challenges, and celebrate your progress. Celebrate what makes you beautifully unique!

Recognizing the signs of ADHD is the first step toward understanding and managing it. With the right strategies and support, you can navigate your unique brain and thrive.

Written by Sonji Michell