Navigating Adult Life with ADHD

While ADHD is often diagnosed in childhood, it is a lifelong disorder. This means that many people diagnosed in childhood continue to experience symptoms in adulthood. For adults with ADHD, symptoms can cause difficulties in the workplace, in addition to relationship problems. Adult ADHD symptoms can interfere with functioning, but it’s possible to learn strategies for managing the disorder.

Understanding ADHD in Adulthood

ADHD symptoms first appear in childhood, before the age of 12. However, ADHD is a lifelong neurodevelopmental disorder, so symptoms continue into adulthood^[1]. An adult living with ADHD may experience struggles with inattention, hyperactivity/impulsivity, or both^[2].

Inattention symptoms linked to ADHD include failing to pay attention to details, making careless mistakes, struggling to follow instructions, losing important items, forgetting about bills and appointments, and finding it difficult to start mentally challenging tasks. On the other hand, symptoms of hyperactivity/impulsivity include interrupting others’ conversations, feeling restless, talking excessively, and struggling to wait in line^[2].

In adulthood, ADHD symptoms may mean that a person fails to follow directions at work, loses track of deadlines, or procrastinates on starting challenging projects. A person with ADHD may also feel restless when spending time at a desk for work or school, and they may have a difficult time taking turns in conversations.

In addition to the symptoms above, which are part of the diagnostic criteria for ADHD, adults with the disorder may struggle with executive functioning skills^[3]. Executive functioning refers to a set of higher-order cognitive skills, such as planning, organizing, and controlling impulses. These skills allow a person to plan and take steps to be successful with goals that will come to fruition in the future^[4]. Because of executive functioning difficulties, adults with ADHD may have trouble taking small steps toward their goals. Similarly, they may wait until the last minute to complete important tasks because they have not taken the time to make a plan for completion.

The traits that accompany living with ADHD as an adult can get in the way of someone’s overall functioning. Research shows that adults with ADHD have difficulties in several life areas, including work and relationships. They tend to struggle more with daily functioning than adults with other psychiatric disorders. This is especially true for those who have significant executive functioning deficits^[5].

Effective Coping Strategies for Adults with ADHD

Don’t be discouraged by the news that ADHD can interfere with functioning in adulthood. Without treatment and/or a toolbox of healthy coping skills, ADHD can certainly make daily tasks more challenging. However, it is possible to learn effective coping strategies.

The following ADHD coping mechanisms can be especially helpful ^[6]:

• Organizational methods: Since organization can be a challenge for those with ADHD, it can be helpful to use organizational strategies. Keeping a calendar of appointments and deadlines can make a significant difference. Some people may prefer using paper planners or checklists to help them stay organized. What is most important is that you find a way to write down appointments, tasks, and deadlines so you’re more likely to remember them.
• Create structure: Having a structured routine can be beneficial for managing adult ADHD. This means carefully planning out your weekly routine, as well as daily tasks, and making sure you stick to your plan. It can also be helpful to follow a structured schedule, with a consistent sleep schedule.
• Breaking up tasks: Working on a lengthy, mentally taxing task can be difficult when you’re living with ADHD. If you have a large project, it can be helpful to break it down into smaller steps. Rather than trying to finish the project right before the deadline, which would require hours of work at once, set aside small blocks of time to work on it, beginning well before the deadline.

The Importance of Nutrition and Exercise

Changes related to nutrition and exercise can also help manage ADHD symptoms. For example, there is some evidence that a nutritionally balanced diet can improve ADHD symptoms. The DASH diet, which emphasizes fruits, vegetables, whole grains, and lean proteins, while limiting sugary, processed foods, may improve ADHD symptoms^[7].

Physical exercise is also essential for adults living with ADHD. Research shows that ADHD symptoms improve when a person is physically active. Researchers have concluded that exercise could increase arousal, which improves attention in individuals with ADHD^[8].

Research has found that cardiovascular exercise is also beneficial for improving ADHD symptoms. It can reduce impulsivity, improve executive functions, and help with behavior^[9]. Establishing a regular exercise routine, incorporating cardiovascular exercises like walking, biking, jogging, or aerobics classes, can be a healthy ADHD coping skill.

The Importance of Sleep

Healthy sleep is also essential if you’re living with ADHD, but sleep problems are common in those with the disorder. Individuals with adult ADHD may struggle to go to bed on time and have difficulty waking in the morning. Inadequate, unrefreshing sleep impairs cognitive functioning, which makes ADHD symptoms even more extreme^[10].

To counteract the negative effects of poor sleep, those with ADHD need to create a healthy, consistent sleep schedule. A consistent sleep schedule with a cool, dark sleep environment and a calming bedtime routine can reduce sleep complaints and improve ADHD symptoms^[11].

Managing Stress Effectively

Healthy stress management is another important component of ADHD coping. Research shows that adults with ADHD tend to have higher levels of stress, which can negatively affect emotional well-being.^[12] Healthy stress management means learning to identify triggers and develop healthy coping strategies.

One effective approach for ADHD stress management is practicing mindfulness and relaxation techniques. Mindfulness interventions like yoga and meditation train you to attend to the present moment, without passing judgment on it. In one recent study, mindfulness training was just as effective as psychoeducation for improving ADHD symptoms^[13].

Another key strategy is implementing cognitive-behavioral techniques to reframe negative thinking patterns. Adults with ADHD may struggle with self-doubt and frustration, which can worsen stress levels. By identifying negative thoughts and replacing them with more helpful perspectives, you can build resilience and handle stress more effectively^[14].

Building a Support System

Finally, building a strong support system is essential for managing ADHD. Connecting with family, friends, therapists, or ADHD support groups can provide encouragement and practical advice for coping with challenges. Seeking professional help when necessary can also help you learn effective ways for managing stress.

ADHD support groups can be particularly beneficial for adults living with ADHD. Not only does a support group connect you to others experiencing similar challenges; it has additional psychological benefits. For example, one study with college-aged adults found that participating in an ADHD support group improved self-esteem and social skills^[15].

When to Seek Professional Help

Living with ADHD can become more manageable with self-help strategies. Methods like having a structured routine and learning healthy stress management can be helpful. However, ADHD is a diagnosable health condition, and as such, some people may require professional treatment to manage its symptoms. If you’ve tried self-help strategies, but ADHD still interferes with your daily functioning, you’d likely benefit from seeking professional treatment. For example, if you’ve tried organizational strategies and stress management, but you’re still struggling at work, treatment can help.

When you’re ready to seek help, there are resources available. If you’re not already officially diagnosed, you can talk with your primary care doctor about an ADHD assessment. You can also contact a local mental health clinic to connect with a counselor, social worker, or psychologist specializing in ADHD. These individuals can work with you to develop a treatment plan that meets your needs.

Typically, the first line of treatment for ADHD is stimulant medication. These medications are highly effective for treating ADHD symptoms. Commonly prescribed stimulants like methylphenidate may come with side effects, but they are safe and effective for many people. For those who cannot tolerate stimulant side effects, alternative, non-stimulant medications like atomoxetine or guanfacine may be prescribed.^[16]

While medications are typically the first treatment employed for adult ADHD, psychosocial treatments, including therapy and coaching are also beneficial. Therapy modalities used to treat ADHD include cognitive-behavioral therapy (CBT), which can help people overcome negative thinking patterns and develop effective routines. ADHD coaching can also train people in time management skills and help them overcome unhelpful behaviors^[16].

If you’re living with adult ADHD symptoms, there is no shame in seeking help. ADHD is a lifelong condition, and there is effective treatment available. A physician specializing in ADHD can prescribe medication, whereas mental health professionals can offer psychosocial treatment. These professional interventions can complement self-help strategies, such as using a planner and creating structured routines.