Addressing Adult ADHD: Symptoms, Causes, & Coping Strategies

Often thought of as a childhood condition, the effects of ADHD can persist well into adulthood, presenting unique challenges in professional and personal relationships. Continue reading to discover the key causes and symptoms of adult ADHD as well as essential coping tips for adults in and out of the workplace.

What Is Adult ADHD?

Attention-deficit hyperactivity disorder (ADHD) is a mental health condition that changes how an individual’s brain grows and works. Typically, ADHD starts during childhood, and while some people think children will grow out of it, that’s not always the case.

For children, ADHD can make things like school and making friends harder. As adults, these same kinds of challenges can show up as problems at work, with friends, in relationships, and even with how individuals feel emotionally.

The term “neurodivergent” is used to describe individuals with ADHD, highlighting that their brain development followed a different path. These neurological variations can be substantial enough to result in conditions like adult ADHD.

People whose brain development aligns with typical patterns are called “neurotypical”. A common characteristic in adult ADHD is lower-than-expected activity in brain areas crucial for inter-regional communication.

These areas are essential for executive functions (planning, reasoning, decision-making, and focusing attention). ADHD often leads to difficulties with these skills, and as a result, is referred to as “executive dysfunction”.

3 Subtypes & Symptoms of ADHD in Adults

Like any mental health disorder, ADHD isn’t the same for everyone. Adult ADHD has three different subtypes, and the symptoms individuals experience will define their specific subtype: inattentive, hyperactive/impulsive, or combined.

During the diagnosis process, a mental health professional will also determine the degree to which ADHD affects the individual, based on the severity of their symptoms. These are known as severity levels and can be classified as follows:

• Mild. Adults with mild symptoms meet the criteria for diagnosis, but their symptoms don’t go far beyond the minimum criteria.
• Moderate. Adults with moderate symptoms may experience noticeable disruptions in their workplace or social interactions.
• Severe. If an adult has severe symptoms, their symptoms can seriously affect their work and social life, which could result in trouble keeping a job and maintaining relationships.

1. Inattention Symptoms

The first subtype of adult ADHD is known as inattention. These symptoms can negatively impact an adult’s social and professional relationships. To be diagnosed, an individual must experience at least six symptoms over six months. These could include the following:

• Errors because of inattention.
• Difficulty staying focused.
• Difficulty listening or paying attention when others are speaking.
• Trouble following through and completing tasks.
• Difficulty organizing and prioritizing.
• Dislike or avoidance of tedious work.
• Prone to losing, misplacing, or forgetting things.
• Being easily distracted.
• Forgetful or absent-minded in your daily routine.

2. Hyperactivity and Impulsivity Symptoms

The second subtype of adult ADHD is hyperactivity and impulsivity. These symptoms predominantly cause problems with social skills and interactions. Similar to inattention, to be diagnosed with this subtype requires an adult to experience at least six symptoms for over six months. These could include:

• Frequent fidgeting and restlessness.
• Difficulty staying seated when it’s expected.
• Trouble doing things you enjoy quietly.
• Unusually high activity levels.
• Excessive talking.
• Conversational self-restraint problems.
• Struggles with being patient while waiting.
• Problems with reading situational social boundaries.

3. Combined Symptoms

Finally, the last subtype of adult ADHD involves combined symptoms of the subtypes mentioned above. This diagnosis requires experiencing at least six of the inattention symptoms and six of the hyperactivity and impulsivity symptoms.

Causes and Risks of Adult ADHD

Professionals don’t have an exact cause or answer for why individuals experience ADHD. There has been evidence that suggests it involves differences in brain structure and/or brain chemistry.

However, it is proven that ADHD is genetic, meaning it can be inherited from one or both parents. Of course, there are also cases in which an individual develops adult ADHD spontaneously without a family history of the disorder. Below, we’ve broken down specific causes and risks of adult ADHD.

Brain Structure Differences

The brain’s ability to create links between different regions is fundamental to its operation. In individuals with ADHD, certain brain areas appear to have fewer connections, or may be smaller or less dense compared to those without adult ADHD. These specific areas play a crucial role in executive functions.

Brain Chemistry Differences

The brain functions through intricate networks of nerve cells called neurons, which transmit signals that enable everything from thinking to movement. These signals rely on special chemical messengers called neurotransmitters to pass between neurons.

Research suggests that adult ADHD may involve an imbalance or insufficient levels of specific neurotransmitters, particularly dopamine and norepinephrine (also called noradrenaline). Without the proper balance of these chemicals, the brain’s functioning can be impaired.

Family History

As we mentioned before, there’s considerable evidence that ADHD has a strong genetic basis. Researchers have identified thousands of common genetic variations that increase the risk of ADHD. Many of these genes are active in the frontal cortex, which is crucial for attention and working memory.

Other implicated genes are active in midbrain dopaminergic neurons, important for movement control and reward. Issues in these brain areas contribute to the core ADHD symptoms of inattention, hyperactivity, and impulsivity. This means, while ADHD isn’t typically present at birth, a genetic predisposition can be inherited, with symptoms often appearing in childhood or adolescence.

Coping Strategies For Adult ADHD

Living with adult ADHD presents a unique set of challenges that can impact various aspects of life, from managing daily tasks to maintaining focus. Below, we’ve provided coping strategies for adult ADHD to help you navigate your daily life.

Keep Track of the Time

Oftentimes, adults with ADHD struggle with estimating how long a task will take to complete. Using reminders and adding a few extra minutes (10 to 15 minutes) to schedules can help you avoid going overtime.

Take advantage of setting timers throughout the day to help stay on task. Doing this will help alert you when their time is up for a specific task, signaling it’s time to move on to the next project.

To avoid feeling overwhelmed, decide which tasks need to be done first, and don’t move on to the next task until it’s complete. Rather than tackling big projects all at once, consider breaking them down into smaller tasks and more manageable steps.

Use a Calendar App or Day Planner

Electronic calendars or planning apps can help keep all your appointments and deadlines in one place. Having these on your phone can be especially beneficial because it is typically easier to access. However, if you prefer a more traditional method, consider getting a physical daily planner that you can bring with you wherever you go.

Daily to-do lists can also go a long way in staying organized. By making lists and leaving notes for yourself throughout the day, you can avoid missing appointments, deadlines, and more. These lists can go in your daily planner, or you can get a separate journal.

Set Up a Filing System

Dividers, file folders, and labels are all great ways to stay organized and keep important information from going missing. You can also consider using a color-coded system to ensure things don’t end up in the wrong place.

Having an endless trail of paper can be difficult for anyone to keep up with, especially adults with ADHD. Think about going paperless for certain documents like bank statements and bills.

Practice Mediation and Mindfulness

When we feel overwhelmed, it can make doing even the smallest tasks difficult. Practicing meditation and mindfulness can help train your mind and body to slow down when you begin to feel yourself spiraling out of control.

Whether it’s daily journaling, going on mindfulness walks, or practicing breathing exercises, finding something that puts your mind at ease will go a long way in avoiding feelings of stress, anxiety, and even panic.

It’s also important to remember that having a healthy work-life balance is essential for adults with ADHD. Consider creating a self-care routine for before and/or after work. This can help you recharge for the next day.

Using the tips above in addition to participating in therapy is one of the best ways to manage ADHD as an adult. With the help of a mental health professional, you can identify triggers, practice coping skills, and discover how you can prioritize your mental health and well-being.

If you or someone you know is seeking mental health treatment, get in touch with our team to see how we can help today.