ADHD in Adults: Signs, Symptoms and Strategies

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterized by persistent patterns of inattention, impulsivity, and/or hyperactivity that interfere with daily functioning. While many people experience moments of distraction or restlessness from time to time, ADHD is diagnosed when these patterns cause ongoing disruptions in personal, professional, or social areas of life. A formal evaluation is typically recommended once a consistent pattern of impairment is noticed.

When people hear "ADHD," they often picture someone who’s constantly moving, impulsive, or disruptive. However, ADHD presents in different ways, and it's important to understand that there are three main subtypes:

• Inattentive Type: Often overlooked, this subtype is marked by difficulty concentrating, frequent forgetfulness, disorganization, trouble following through on tasks, and a tendency to be easily distracted. Individuals with this type may not display any outward hyperactivity.

• Hyperactive-Impulsive Type: This presentation includes signs such as restlessness, frequent fidgeting, talking excessively, acting without thinking, and a general sense of being "on the go."

• Combined Type: As the name suggests, this includes a mixture of symptoms from both inattentive and hyperactive-impulsive types.

Regardless of the subtype, managing ADHD symptoms in adulthood is possible with the right strategies. One of the most important steps is building a structured routine and identifying tools that support your daily functioning. This might be a paper planner, a digital calendar, or a to-do list app. It’s normal to experiment with different methods before finding what works best for you.

To prevent overwhelm or task paralysis, try breaking tasks into smaller, manageable steps. Prioritize consistency in sleep habits, maintain a balanced diet, and engage in regular physical activity—even a 10-minute walk can make a difference. Practices such as mindfulness, meditation, or journaling can also promote focus and emotional regulation.

Finally, don't hesitate to reach out for support. Your primary care provider or a licensed mental health professional can help assess your symptoms and work with you on a personalized plan. Treatment may include developing coping mechanisms, improving time management and communication skills, and in some cases, considering medication.

ADHD in adults is more common than many realize—and with the right awareness, support, and strategies, it can be effectively managed for a more balanced and fulfilling life.