In the UK, it’s estimated that 80% of people with adult ADHD are undiagnosed.
It’s no surprise, then, that many who have this neurodivergent condition might struggle with the symptoms it can come with, especially since they won’t necessarily put them down to ADHD. While a diagnosis doesn’t magically make the condition easier to deal with, it does help a person know what to expect and maybe even find coping mechanisms. Here are some signs someone might be struggling with some of the things that come along with ADHD.
1. They’re always late, no matter how hard they try.
Time seems to slip away from them, and despite their best efforts, they often misjudge how long things will take. It’s not that they’re disorganised or lazy—it’s just that managing time is a constant battle. They might try setting multiple alarms or using time-tracking apps, but it’s still a struggle. The good news is, with practice, they can start finding methods that work for them, like setting reminders for everything and breaking down tasks into smaller time blocks.
2. They constantly forget small but important things.
From leaving their keys in the fridge to forgetting birthdays, they might forget things that seem trivial to other people but are really important. It’s not that they don’t care—it’s more about how their brain is juggling a million things at once. Keeping visual reminders or making lists can make a big difference. Sometimes, a sticky note or a phone notification is all it takes to jog their memory and stop them from feeling like they’re failing.
3. They struggle to finish tasks, even ones they’re excited about.
They might start a project with enthusiasm and energy, but somewhere along the way, their focus drifts, and the task gets left unfinished. It’s frustrating because they genuinely care about what they’re doing, but maintaining focus until the end can feel impossible. Breaking tasks into smaller, manageable chunks and rewarding themselves after each step can help them stay on track. It’s about finding ways to keep the motivation going when their attention starts to wander.
4. They hyperfocus on certain activities and lose track of time.
When something captures their attention, they can lose themselves in it for hours, even though it feels like only minutes have passed. It’s a gift and a curse—while they can be incredibly productive in these moments, switching gears can be hard. Setting timers or scheduling breaks can help them avoid getting stuck in one task for too long and ensure they’re balancing their focus across other responsibilities.
5. They’re easily distracted by their surroundings.
Source: Unsplash A loud conversation, the hum of a fan, or even a colourful poster across the room can pull their attention away from what they’re supposed to be doing. It’s not a lack of effort—it’s just how their brain processes the world around them. Quiet workspaces, noise-cancelling headphones, or even moving to a different environment can reduce distractions and help them get back to what they need to focus on.
6. They often interrupt conversations without realising.
It’s not rudeness or a lack of respect; it’s just that their impulsivity takes over. When they get an idea or thought, they need to share it before they forget. Sometimes, they don’t realise they’ve interrupted until it’s too late. Gently reminding them to pause and listen more carefully can help them navigate conversations better and avoid cutting people off too often.
7. They have a love-hate relationship with routines.
While they know that routines could help them stay organised, the thought of sticking to one can feel restrictive. The structure of a routine can seem like a comfort, but following it to the letter doesn’t always feel natural. Creating flexible routines that allow for some spontaneity and variety can make them feel more comfortable while still offering the support structure they need.
8. They struggle to stay organised, no matter how many planners they buy.
Their desk might look like a war zone, and they may have multiple planners filled with half-written notes and reminders. It’s not that they don’t care about being organised; it’s just that it doesn’t come easily. But with the right tools, like colour-coding systems or digital reminders, they can bring some order to the chaos. Sometimes, simplifying their organisation system makes all the difference.
9. They procrastinate but can pull off miracles at the last minute.
Deadlines are often the only thing that lights a fire under them. Procrastination is a constant struggle, but when the pressure is on, they can somehow pull things together in the nick of time. While it may seem like a miracle, it’s actually the stress kicking in that gets them into action. Building in smaller deadlines along the way can help ease the pressure and spread the workload more evenly, reducing the stress of last-minute scrambling.
10. They have a drawer full of impulse purchases.
Impulse buying is a common issue for people with ADHD. Whether it’s gadgets they never use or clothes still with tags, their purchases are often made on a whim. Setting spending limits or creating a rule to wait 24 hours before buying something can help them curb their impulsive shopping habits. Plus, it saves them money and prevents the clutter from piling up.
11. They feel overwhelmed by even small decisions.
Decisions, even seemingly small ones like what to eat for dinner or which movie to watch, can feel like an impossible task. The mental load of choosing between so many options often leads to decision fatigue. Limiting the options available or asking for input from other people can help make decisions feel more manageable and less overwhelming.
12. They struggle to manage emotions, especially frustration.
Small annoyances or setbacks can sometimes feel disproportionately huge, and they might overreact without meaning to. It’s all about how their brain processes emotions, and often, it’s a case of feeling emotions more intensely than other people might. Practising mindfulness or pausing to take a deep breath before reacting can help them gain better control of their emotional responses and keep their frustration in check.
13. They’re often accused of not listening, even when they are.
It’s not that they’re ignoring people—it’s just that their brain tends to wander off mid-conversation. They may miss important details or not pick up on everything being said, leading to misunderstandings. Using active listening strategies, like repeating back what they’ve heard, can help them stay present in the conversation and ensure they’re truly hearing and engaging with the other person.
14. They feel like they’re always playing catch-up.
With so many unfinished tasks and forgotten commitments, it can feel like they’re always lagging behind. It’s not that they’re not trying—it’s just that their brain is overloaded, and it’s hard to keep track of everything. Breaking their day into smaller, achievable tasks and focusing on one thing at a time can help them regain control and feel less like they’re always playing catch-up.
15. They often doubt themselves despite their strengths.
Because they’ve spent so much time struggling with ADHD symptoms, they often underestimate their own abilities. They focus more on what they haven’t been able to do than the successes they’ve had along the way. Encouraging them to celebrate even small wins and focus on their strengths can help rebuild their confidence. When they start to recognise how far they’ve come, they’ll feel more empowered to keep going.
