Adult ADHD Symptoms: Thriving In A World For Neurotypicals

In a world that often seems tailor-made for those without ADHD, adults grappling with Attention Deficit Hyperactivity Disorder (ADHD) face unique challenges. However, the story doesn’t end with adversity – it begins with resilience. While living with adult ADHD symptoms can be challenging, there are numerous strategies and coping mechanisms that can empower individuals to not just survive but thrive in a world designed for neurotypicals.

What are adult ADHD symptoms?

You might be wondering what the difference between adult ADHD symptoms and childhood ADHD symptoms is. As such, the symptoms are more or less the same however, the presentation of those symptoms is actually what changes.

Most of the time, an adult with ADHD would have learned how to mask their symptoms, in a way that children often cannot. For this reason, it can actually be difficult for an adult experiencing these symptoms to be properly diagnosed. This is why awareness is so important!

Here are the most common symptoms of adult ADHD:

• Impulsivity
• Executive Dysfunction
• Difficulty planning and prioritizing
• Poor time management
• Hyperactivity and/or Restlessness
• Low tolerance
• Emotional Dysregulation
• Problems finishing a task
• Poor stress coping skills
• Inattention

Continue reading to see what you can do about it!

1. Exercise as a Way To Combat Adult ADHD Symptoms

Exercise being good for us in general is not a new concept. It has been fed to us since we were kids, and for good reason too. It helps us remain physically fit, as well as mentally fit!

There’s an even bigger benefit for those with ADHD though! ADHD is believed to be related to an imbalance of neurotransmitters (brain chemicals), especially dopamine.

For this reason, exercise is a perfect tool to combat this issue. Some studies have shown that exercise can actually increase the amount of dopamine in your bloodstream!

The truth is that exercise is beneficial whether or not you have ADHD, but it’s been proven to be particularly helpful for the latter! Even symptoms of hyperactivity such as restlessness and impulsivity can be helped by exercise as you are channeling a psychological sensation into a physical one!

Give it a try, you don’t need to exercise for hours! Start by doing 10 minutes, that’s already way better than 0!

2. Daily Planner as a Form Of Organization

Daily planners may seem tedious and rigid but they don’t really have to be. Having a routine/schedule can totally change your life, especially if you’re someone who struggles to remain organized!

When you have ADHD, organization and planning can be very difficult and challenging. This is due to a primary symptom known as ‘executive dysfunction’, which amongst many other things, can really affect your ability to do these things properly.

For this reason, thinking about your daily activities beforehand can really help you get some more structure into your life! It might seem like a hassle, but once it’s done you don’t need to make another!

All you need to do is think of certain tasks you’d like to get done and block them in on your planner! You don’t need to be super specific either, for example, you can mark 3 pm-6 pm as work time, and 7 pm onwards as relaxation time.

Simply having an awareness of the time you need to complete these tasks is enough to really help this specific symptom of ADHD.

Related: 9 Amazing Ways to Create a Fantastic Daily Routine

3. Combat Adult ADHD Symptoms: Use Time Management Techniques

Time blindness is a major symptom of ADHD. This basically means that you have difficulty with identifying how much time has passed, and also the amount of time needed to complete a task.

Don’t worry though, there’s an easy solution to this issue! First of all, if you’re following along with this article then you’ve seen my advice to create a daily planner. This is already a step in the right direction with regard to time management skills.

Still, you can continue to go a few steps further! Things such as reminders and to-do lists are a great way to constantly keep yourself aware of your tasks and the amount of time you have to do them!

You can simply use the notes app on your phone as a to-do list, and a reminder app for the reminders! If you’re more of an old-fashioned person, you can place sticky notes around the house as a reminder, and simply use a pen and paper for your to-do list.

Another great option is to set a timer for most tasks. This could even mean setting a timer for a break so that you don’t overdo it! This is another area where our phones can really help us, so use that timer and all the other tools I mentioned for optimum time management skills!

Related: Time Management with ADHD: Tips and Strategies for Better Focus

4. Use Fidget Toys to Cope with ADULT ADHD Symptoms

Don’t be fooled, fidget toys are not just for kids! Many adults are using these ‘toys’ as a helpful way to remain stimulated in any task they’re partaking in. Even if they weren’t though, who cares?

A study shows that movement of the body during learning actually increases a student’s ability to concentrate! For this reason, a lot of concessions are made in schools to allow certain students to bring a fidget toy to school and use it during class.

Doing something else with your hands/body whilst you’re partaking in a challenging task can really help you focus on your task better! This could even be as simple as chewing gum, it doesn’t specifically need to be a toy.

The great thing about fidget toys is that you don’t need to use them only during work settings! You can also use them in social settings. Sure, you might look a little weird at times but who cares? I’ll be honest, I’ve hung out with friends and kept a fidget toy with me. Yet, because of that, I’d be able to pay way more attention than before.

Obviously, to each their own, but it’s worth a try!

5. Seek Medical Help If You’re Struggling

The truth is that ADHD can be a real struggle. It’s not just about distraction or hyperactivity, but a whole host of symptoms that can sometimes make your life way more complicated than it needs to be.

If the above tips aren’t helping enough, or if they are but you’re still struggling – then it’s time to contact a medical professional.

There are forms of psychotherapy available for those with ADHD that have really helped! This is also not to mention ADHD medication which some people truly cannot live without.

There are boundless options ready for you to look into if you’re ready! Just remember that it is okay to ask for help, and more often than not, that help is exactly what you might need to get your life back on track.

Conclusion

Living with adult ADHD symptoms in a world designed for neurotypicals can be challenging, but it’s important to remember that success is not only possible but within reach. By embracing your neurodiversity and utilizing effective coping strategies, you can thrive and make a positive impact in a world that needs your unique perspective and talents. Your journey may have its unique challenges, but it’s also filled with opportunities for personal growth, creativity, and innovation that can benefit both you and the world around you!