Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition (a condition that affects how the brain develops and works). ADHD is often diagnosed in childhood, but can continue into adulthood.
Living with ADHD as an adult
ADHD does not magically disappear when you grow up. Even with treatment, many people with ADHD continue to have symptoms in adulthood—though those symptoms may look and feel a little different.
For many adults with ADHD, losing the structure and support they had at home and in school when they were younger can make it harder to manage symptoms later in life. The responsibilities and challenges of adulthood can also trigger new symptoms and make existing ones worse.
Symptoms and patterns
Adults with ADHD may struggle with daily tasks, relationships, and work. These challenges can lead to feelings of frustration and underachievement. They may struggle to manage their time, stay on top of their finances, meet deadlines, and maintain stable home and social lives. This can look like:
- Always losing important items (such as keys, wallets, and phones)
- Struggling to listen closely, follow instructions, or pay attention to details
- Forgetting appointments, not returning calls, or neglecting to pay bills
- Fidgeting or feeling restless and being unable to sit still for a long time
- Interrupting others or answering someone’s question before they’ve finished asking it
Find more information about ADHD in adults.
Managing symptoms
If you have ADHD, these strategies and tools can help you manage your symptoms.
- Prioritize physical and mental health. Taking care of physical and mental health is important for everyone and especially for people with ADHD. Getting enough sleep, eating healthy foods, and exercising regularly can help reduce your stress, improve your mood, and better manage your symptoms.
- Establish structure and routine. A regular routine can help adults with ADHD stay on track and manage their time more effectively. Set specific times for daily activities such as waking up, eating meals, working, exercising, and going to bed.
- Tackle “time blindness.” ADHD affects how people perceive and manage time, which can make it tough to estimate how long tasks will take and stick to schedules. While calendars and planners are helpful for some people, they can also be tricky for ADHD brains. Try setting frequent, attention-grabbing timers with sounds or colorful visuals, or experiment with reminder apps and alarms to stay on top of deadlines. The key is to find a tool that grabs your attention and keeps you on track.
- Seek professional help. Working with a trained professional can help people who are struggling to manage their ADHD symptoms. These professionals can help with your specific needs and challenges, including developing strategies to address them.
- Reach out to others. Connecting with friends, family, or colleagues can help people with ADHD find support, advice, and a sense of community. There are also many ADHD support groups and online forums.
The first and most important step is getting an accurate diagnosis. The next is finding the best treatment and support.
