ADHD has a lot of upsides, but it also comes with some challenges that are unique to neurodivergent people.
From being easily distracted to struggling with time management, those with ADHD often have to work a little extra hard to break certain habits. If they don’t, their relationships, career, and self-esteem can really take a hit. The good thing is that when they’re aware of these behaviours, they can do something about them. Here are just a few of the harmful patterns they have to put a little extra effort in to overcome.
1. Procrastinating until the last minute
Putting things off until the deadline feels like it’s right on top of them is a common struggle. They’re not lazy, they just feel overwhelmed or unsure of where to start. Breaking tasks into smaller, more manageable steps and setting smaller deadlines can help get things moving and make the process less daunting.
2. Getting distracted by every shiny thing
Staying focused on a single task can be tricky. A ping from a phone, a thought that pops up out of nowhere, or a new task waiting to be done can easily pull attention away. To tackle this, creating an environment that minimises distractions and using techniques like the Pomodoro method, where they work in short bursts with breaks, can help maintain focus.
3. Overcommitting because you forget your limits
The energy and enthusiasm that comes with ADHD often leads to saying “yes” to too many things. While it’s great to be eager, overcommitting can quickly lead to burnout. Taking a moment to pause and reflect before agreeing to anything new can help set clearer boundaries and prevent overloading themselves.
4. Losing things constantly
Misplacing things like keys, phones, or important documents is all too common. That doesn’t mean they’re careless, but it often happens because of being easily distracted or forgetful. To help combat this, establishing specific spots for things—like a key hook or a tray for wallets and phones—can reduce the frequency of these slip-ups.
5. Impulse buying or spending too much time online
Impulsive decisions are a constant hurdle, whether it’s buying something they don’t need or losing track of time while scrolling through social media. Setting time limits and financial boundaries, or using apps to track spending, can help manage these tendencies and avoid unnecessary distractions.
6. Struggling to prioritise tasks effectively
With so many thoughts racing around, it’s easy to feel lost when deciding what to do first. It often leads to jumping from one task to another without finishing anything or getting lost in less important things. To break this cycle, creating a to-do list with tasks ranked by priority and setting time limits for each can make the workload feel more structured and manageable.
7. Interrupting conversations or talking over people
Impulsivity means they sometimes interrupt conversations without realising it, which can lead to awkward moments or misunderstandings. Practising patience, making a conscious effort to listen before responding, and reminding themselves to pause before speaking can help improve communication and reduce interruptions.
8. Struggling with time management and being late
Time can feel like it’s slipping away, making it difficult to stay on top of appointments, deadlines, and even daily tasks. Being late or running behind becomes a recurring issue. Setting alarms, planning ahead, and allowing extra time for transitions between activities can help make time management feel more controlled.
9. Not following through on projects or ideas
Starting new projects is exciting, but following through can be a challenge. The initial excitement fades, and the project gets set aside. To stay on track, breaking larger tasks into smaller, more achievable milestones and tracking progress step by step can help keep them engaged and moving forward.
10. Getting stuck in a cycle of perfectionism
The desire for perfection can be paralysing, and it often leads to procrastination or overthinking because the fear of doing something imperfectly stops progress. Learning to embrace “good enough” and accepting that mistakes are part of the process can help break the cycle and allow for forward momentum.
11. Rushing through tasks to get them done quickly
Because time feels tight, there’s often a rush to finish tasks quickly, which can lead to mistakes or shoddy work. Taking the time to focus on the task at hand, avoiding rushing, and practising mindfulness can help maintain quality while still meeting deadlines.
12. Forgetting to eat or maintain regular routines
The fast-moving mind often leads to neglecting basic needs, like meals or maintaining a routine. Missing meals or not staying hydrated can cause energy slumps or mood swings. Setting phone reminders for eating and staying hydrated can help stay on top of these simple but crucial needs.
13. Needing constant stimulation
ADHD brains crave constant stimulation, whether it’s through social interactions, entertainment, or multitasking. However, this need can easily lead to overstimulation. Finding balance by incorporating quiet activities, like reading or journaling, can help maintain focus and recharge without burning out.
14. Neglecting self-care or personal hygiene
When distracted by other tasks, basic self-care routines can fall by the wayside. Taking care of the body and mind is crucial for overall well-being, but it can sometimes take a back seat. Creating a simple daily routine for hygiene and self-care activities ensures that personal health doesn’t get forgotten amidst other demands.
