Adult ADHD Diagnosis

Many people know about ADHD, yet it’s often misunderstood. Attention-Deficit Hyperactivity Disorder is a neurodevelopmental condition characterised by a persistent pattern of inattention and/or hyperactivity-impulsivity, which can interfere with daily living. It’s not just hyperactive boys like Bart Simpson – it can be the person sitting next to you in the coffee shop or a colleague who is a daydreamer!

I think that the title ADHD is a misnomer in that it’s not a deficit of attention, and not everyone diagnosed is hyperactive. ADHD involves a range of attention, impulsivity, and executive function challenges.

Typically, when adults seek an ADHD diagnosis, it can mean they have encountered difficulties in life. While ADHD may be noticed in childhood, it’s not something people typically outgrow. For some adults, ADHD indicators become more apparent with age. These indicators can manifest as impulsivity or a lack of focus on work, education, relationships or challenges with daily responsibilities.

Adults with ADHD may experience frustration due to forgetfulness, difficulty managing tasks or household chores, paying bills, or meeting adult obligations. This can lead to inconsistent performance and/or underachievement at work or in education and frequent job changes resulting in stress, frustration, anxiousness, guilt, and worry – all of which negatively impact general well-being.

For diagnosis purposes, ADHD is categorised into three main presentations:

Inattentive –forgetfulness, distractibility, careless mistakes, appearing not to listen, or challenges with organising activities and sustaining attention.
Hyperactive-Impulsive – people primarily exhibit hyperactive and impulsive behaviours without significant inattention. They may struggle to sit still, wait their turn, engage in quiet activities, or think before acting or speaking.
Combined – the presence of symptoms from both inattention and hyperactivity-impulsivity categories above.

The cause of ADHD is unknown. It is likely due to a combination of genetic predisposition and environmental influences interacting with the brain’s neurobiology.

Treatment for ADHD includes a combination of behavioural interventions psychoeducation, and some people take prescription medication. Only psychiatrists can prescribe medication after diagnosing ADHD. Clinical Psychologists can diagnose ADHD, but in Ireland, they do not prescribe medication.

Adults often benefit from attending talking therapies for support following an adult ADHD diagnosis. It’s common to feel conflicted or sad that ADHD was not recognised earlier in life. However, an adult ADHD diagnosis can bring relief and validation, helping people understand that their challenges are real, not a result of laziness or inattention. An ADHD diagnosis can help explain why people have felt on the outside or periphery of friends, work, and life.

While coping with ADHD may present challenges, it’s essential to remember that it is manageable. It’s beneficial to learn about ADHD, its impact, and strategies that help the individual. What helps one person may not be unilaterally beneficial.

Structured daily routines provide predictability and can help people stay on track. Daily activities, food preparation, breaks, meals, exercise, and sleep can all be included in a daily planner, which helps to keep the day and person organised.

In educational settings, scheduling lecture times, locations and module assignment due dates or exams ahead of time can prevent surprises (shocks) later in the semester.

Regular exercise is beneficial, and not only does it help with sleep, but it is utilising energy and getting hearts pumping. Physical activity plays a role in increasing dopamine and norepinephrine levels in the brain improving mood and attention.

Use to-do lists, calendars, tools and apps that help organise tasks into manageable steps. Rumination and procrastination are common difficulties, but even a 10-minute effort can make a difference in productivity. Doing something related to the task at hand is more productive than doing nothing. Doing two minutes of something when feeling very stuck helps get a person started and off the block. As Calvert said, “An imperfect something is better than a perfect nothing.”

Time management techniques, like the Pomodoro Technique, setting timers, and creating schedules can help people stay organised and focused.

Mindfulness meditation and relaxation techniques can reduce stress, improve focus, and enhance impulse control.

Maintaining a balanced diet with regular meals and healthy snacks is essential. Reducing sugar and processed foods can help stabilise energy levels and mood.

A consistent sleep schedule is crucial, as sleep deprivation can exacerbate ADHD symptoms. Get to bed and get up at the same time every day. Do not lie on your bed to read, think, or worry – the bed is for adult fun and sleep only.

Joining ADHD support groups can provide a sense of community and a platform for sharing experiences, strategies, and advice. Useful supports are available here:

Therapists specialising in ADHD can offer personalised strategies and individual support.

Seeking accommodations at work or in educational settings, such as extended exam time, preferential seating, or assistive technology (AT), can help.

Creating a clutter-free environment can help minimise distractions and support focus when studying or completing work or tasks.

Recognising and effectively communicating individual needs to others can ensure people receive the support and understanding necessary for managing ADHD.

ADHD is a lifelong condition, but with practical strategies and personalised approaches, its challenges can be navigated successfully. As individuals age, they may not be as bouncy or impulsive, but being aware of needs and challenges helps maintain physical health and keep a calm mind.

In short, we can react differently to an adult ADHD diagnosis. It can be a relief or quite sad or both! Structured daily routines provide predictability and help people stay on track. Daily chores, food prep, break times, meals, classes, sleep, gym, meeting friends – everything can be included in a daily planner, which helps track everything and shows where people are expected to be and when! Intentionally increasing heart rate via cardio and intentionally decreasing heart rate via relaxation techniques are excellent for everyone (not only people with ADHD). Talk about how you are feeling amongst friends or seek the support of an ADHD group or therapist. You are the same you – you now have more information about yourself following an adult ADHD diagnosis.