Unless you have adult ADHD, it can be hard to understand what it’s like experiencing its symptoms.
While not everyone with this form of neurodivergence will go through the same things, these common traits can be annoying and even inexplicable to everyone around them. Try to extend a bit of empathy their way — they’re struggling too!
1. Forgetting important things while remembering random detail
People with ADHD often remember obscure facts or things they found interesting, while forgetting important tasks or events. It’s not about a lack of care—it’s that the brain filters information differently. The things that stick aren’t always the things that should. It can make daily life frustrating, especially when it affects things other people expect you to remember.
2. Struggling to start tasks, even ones you want to do
It’s not laziness; it’s a strange mental block that makes starting anything feel overwhelming, no matter how much you want to do it. This resistance isn’t about motivation or desire. It’s like there’s a gap between intention and action that’s hard to bridge. Breaking tasks down into tiny steps can sometimes help get things rolling.
3. Intense focus on things that interest you
Source: Unsplash Hyperfocus is real, and it can mean getting so immersed in something you enjoy that hours pass without you noticing. It’s almost like time disappears. But it only happens with certain things, usually things that are particularly engaging or stimulating. This trait can be both a blessing and a curse when it means ignoring other responsibilities.
4. Forgetting to eat or take breaks
Source: Unsplash When caught up in work or a project, basic needs like food and rest can slip by unnoticed. It’s not intentional; they just don’t register in the moment. Having a routine or setting reminders to take breaks can help keep you grounded. Otherwise, it’s easy to go hours without realising you haven’t eaten or rested.
5. Constantly misplacing everyday items
Keys, phone, wallet—if it’s something you use daily, it’s probably gone missing more than once. Even when you’re certain you put it in a specific spot, it can vanish. This constant misplacement feels like a never-ending scavenger hunt and can be especially frustrating when you’re in a hurry.
6. Struggling to follow through on plans
You might make plans with every intention of following through but end up overwhelmed or forgetting them altogether. It’s not that you don’t want to do these things; it’s just that staying consistent with plans is tough. People might think you’re unreliable, but it’s really a disconnect between intention and execution.
7. Being easily distracted by “background” things
Noises, flashing lights, or even a flickering screen can make it almost impossible to stay focused. What other people tune out can feel incredibly disruptive. It’s like everything’s turned up just a little too loud. Noise-canceling headphones or a quieter workspace can help manage this sensitivity.
8. Trouble managing time or estimating how long things take
Getting a good handle on time can feel impossible. You might think something will take 10 minutes, and it takes an hour, or the other way around. Planning the day becomes a challenge when time seems to slip by without you noticing. Breaking the day into smaller segments can make time management feel a little more doable.
9. Needing a sense of urgency to get things done
Some people with ADHD find they only feel motivated to complete a task when it’s time-sensitive or due soon. The pressure creates a focus that just isn’t there otherwise. It’s not ideal, but deadlines can sometimes act as the only way to activate focus. Structuring tasks with mini-deadlines can sometimes help create that urgency without the last-minute rush.
10. Overthinking simple decisions
Deciding what to eat for dinner or what to wear can feel unexpectedly difficult. A small choice can turn into a maze of options and possibilities. It’s not that the choice itself is hard; it’s that the process feels overwhelming. Creating routines around small decisions can make things feel simpler and reduce the stress of choice.
11. Being emotionally reactive
People with ADHD can feel emotions intensely and often react in ways that might seem over-the-top. It’s not intentional—it’s just that emotions can feel more powerful. Understanding this reactivity helps in managing the intensity. Practising a moment of pause before reacting can help keep things in perspective.
12. Talking a lot or too little
Sometimes, ADHD shows up in conversations where you might talk non-stop or, on the flip side, feel awkward and not know what to say. There isn’t always a middle ground. Being mindful of cues in conversation can help keep things balanced and make social interactions feel less stressful.
13. Feeling guilty about procrastination
Procrastination is common with ADHD, but it often leads to feelings of guilt or self-blame. It’s not that you want to put things off; it’s just hard to start. Accepting that it’s part of how ADHD works can take some pressure off. Finding small ways to make tasks less daunting can reduce the urge to procrastinate.
