'Do I have ADHD?' Spot the Subtle Signs and Discover Simple Coping Skills
Ever find yourself forgetting appointments, losing track of time, or feeling overwhelmed by even the simplest tasks? You’re not alone. ADHD (Attention-Deficit/Hyperactivity Disorder) doesn’t just affect kids—1 million Australians are living with it, and many of them are adults who may not have realised they had it until much later in life.
ADHD in adults often looks different than it does in children. While hyperactivity in kids is more obvious, adults tend to face subtle challenges that impact their daily lives. Whether it’s juggling work, relationships, or simply trying to stay organised, ADHD can affect every aspect of life. But don’t worry, there are plenty of coping strategies to help!
What is ADHD?
ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental disorder that affects how people focus, manage impulses, and regulate emotions. While it’s often diagnosed in childhood, many adults don’t realise they have ADHD until much later in life when the symptoms are often more subtle but still disruptive.
In Australia, around 5% of adults live with ADHD. Symptoms might show up as disorganisation, forgetfulness, or a sense of always being behind schedule. But recognising these signs is the first step towards managing ADHD effectively.
Common (and Subtle) Symptoms of ADHD in Adults
Adult ADHD can show up in unexpected ways, often in more subtle forms compared to childhood hyperactivity. Here are some of the signs that you may live with ADHD:
1. Struggling to Reply to Messages or Emails
Do you find yourself opening a message and meaning to respond, but somehow never getting around to it? Before you know it, days (or weeks) have passed. This is a common experience for adults with ADHD—intentions are there, but follow-through can be tricky.
2. Zoning Out in Conversations
You might want to stay engaged in a conversation, but your mind starts to drift to something unrelated. Adults with ADHD can find it challenging to stay present, even in discussions that interest them.
3. Disorganisation in Daily Life
Are your keys always misplaced, or does your workspace seem to never stay organised? Disorganisation can be a common aspect of adult ADHD, where it’s easy for physical spaces to feel cluttered or for tasks to remain incomplete.
4. Forgetting Tasks and Appointments
It’s easy to overlook the odd appointment or task, but adults with ADHD may notice this happening more frequently. Even with the best intentions to stay on top of things, it can feel like life is always one step ahead.
5. Restlessness
While hyperactivity in children is obvious, adults with ADHD may experience more subtle restlessness. Whether it’s fidgeting, tapping your foot, or constantly shifting in your seat, this internal energy may make it difficult to sit still or relax.
6. Feeling Overwhelmed by Simple Tasks
Tasks like “clean the house” can feel overwhelming when you have ADHD. You may delay starting a task or leave it half-done because breaking it down feels like a challenge.
7. Emotional Sensitivity
ADHD can influence how emotions are processed. You might notice that you feel more sensitive to stress or criticism, and it can take more effort to manage those emotional reactions.
Strategies for
Managing
ADHD in Adults
The key to managing ADHD is working with your brain, not against it. Here are some practical strategies that can make a real difference in your day-to-day life:
1. Break Down Tasks Into Smaller Steps
If tasks feel overwhelming, break them down into smaller, more manageable chunks. Instead of “clean the house,” think in terms of “vacuum the living room” or “wash the dishes.” Smaller tasks feel achievable, and ticking them off gives you a sense of progress.
2. Use Reminders and Build Routines
Rather than relying on memory alone, set reminders for tasks, meetings, and even small things like replying to messages. Creating a structured routine also helps reduce decision fatigue and gives you a solid framework for the day.
3. Time Management Techniques
Time blindness is a common ADHD struggle, making it difficult to track how long things take. Set timers or reminders for focused work periods and ensure you take regular breaks to recharge.
4. Minimise Distractions
Create a workspace that’s free from distractions to help you focus. This might mean decluttering your desk, turning off notifications, or finding a quieter environment.
5. Get Active
Regular physical activity can help reduce restlessness and improve focus. Even short bursts of movement can clear your mind and keep you centred throughout the day.
6. Practise Mindfulness
Mindfulness can help you stay present and manage impulsive reactions. Practising mindfulness regularly can improve emotional regulation and allow you to respond more thoughtfully to challenging situations.
7. Visualise Your Day
Start your morning by mentally walking through the day ahead. Visualising the tasks you need to accomplish, where you’ll be, and how you’ll navigate challenges can help you mentally prepare. This can also reduce feelings of overwhelm as you’ve already “rehearsed” how the day will go.
8. Use "Body Doubling"
This technique involves working alongside someone else to boost productivity. Even if the person isn’t doing the same task, having someone nearby can provide motivation and accountability, making it easier to stay on track with your own tasks.
9. Create a Reward System
Motivation can be challenging with ADHD, so a reward system can make completing tasks more satisfying. After finishing a task, treat yourself to something you enjoy, whether it’s a snack, a short break, or watching a favourite show. The key is to reinforce positive behaviour with a reward.
10. Limit Multitasking
While it may seem tempting to juggle multiple tasks at once, multitasking can often lead to losing focus and feeling more scattered. Try focusing on one task at a time and complete it before moving on to the next. You’ll likely be more efficient and less stressed.
11. Declutter Your Mental Space
Journaling or making daily brain dumps can help clear your mind of overwhelming thoughts. Writing down your ideas, to-dos, and worries can help you get a handle on what needs to be addressed and in what order.
How to Get an ADHD Diagnosis in Australia
If you suspect you may have ADHD, seeking a diagnosis is a critical step towards better understanding and managing the condition. In Australia, here’s how you can get started:
1. Consult Your GP
Your General Practitioner (GP) is the first point of contact. They can discuss your symptoms, rule out other conditions, and refer you to a specialist if needed. Your GP will likely ask about your medical history, daily challenges, and how your symptoms affect various aspects of your life.
2. Get a Referral to a Specialist
If your GP suspects ADHD, they may refer you to a psychiatrist or clinical psychologist for further evaluation. These specialists have experience diagnosing ADHD in adults and can conduct a thorough assessment, including interviews, questionnaires, and possibly feedback from family or colleagues.
3. Comprehensive ADHD Assessment
A formal assessment may include:
Interviews and Questionnaires: Your specialist may use structured interviews and diagnostic tools to assess ADHD symptoms.
Behavioural Assessments: Observations or behavioural reports can be helpful in understanding how ADHD impacts your daily life.
Medical History: Your specialist will also explore any family history of ADHD and any co-occurring conditions.
4. Treatment Options
If diagnosed, your specialist may discuss treatment options, which can include:
Medication: Stimulant and non-stimulant medications can help manage symptoms.
Therapy: Cognitive Behavioural Therapy (CBT) and other therapies can be effective in helping you manage time, reduce impulsivity, and develop coping strategies.
Lifestyle Adjustments: Developing routines, exercise plans, and other strategies to manage ADHD in daily life.
Need More Support?
Navigating ADHD can feel overwhelming at times, but support is available. Calm Sanctuary offers support and resources to help you on your ADHD journey. Whether you’re looking for more personalised strategies or additional support, Calm Sanctuary can provide the tools you need to manage your ADHD and thrive.
Final Thoughts: Thriving with ADHD
ADHD doesn’t have to be a constant struggle. Recognising the subtle signs—like forgetting to reply to messages, zoning out in conversations, or feeling overwhelmed by tasks—allows you to better manage the condition. By using practical strategies like breaking tasks down, building routines, and staying active, you can learn to work with your ADHD and not let it hold you back.
If you think you may have ADHD, reaching out to a healthcare professional for support is a great step forward. ADHD is just one part of who you are—it doesn’t define your ability to succeed.
References
ADHD Australia. (n.d.). Prevalence of ADHD in Australia. Retrieved from https://www.adhdaustralia.org.auRamsay, J. R., & Rostain, A. L. (2015). Adult ADHD treatment: Cognitive-behavioral therapy for ADHD. Current Psychiatry Reports, 17(10), 79.Kooij, J. J. S., Bijlenga, D., Salerno, L., et al. (2019). Updated European Consensus Statement on diagnosis and treatment of adult ADHD. European Psychiatry, 56, 14-34.Caye, A., Swanson, J., Thapar, A., et al. (2016). Life expectancy at birth and all-cause mortality in children and young adults with ADHD: A systematic review. Lancet Psychiatry, 3(4), 356–364.
