Attention-deficit hyperactivity disorder (ADHD) diagnoses have been on the rise for the last decade. As telehealth has become readily available during the pandemic, there’s been an even sharper rise in diagnosis, especially among adult women, a historically under-diagnosed group. 

Some experts fear the uptick is a result of more relaxed telehealth regulations coupled with misinformation about ADHD on social media and could be leading to unnecessary ADHD diagnoses. Unnecessary diagnoses can be risky because treatment for ADHD often includes stimulant medication which, when not needed, is unsafe.

When left untreated, ADHD can lead to other disorders, like anxiety, depression, and substance use disorders.So, what are symptoms of ADHD? How do you receive a diagnosis? Do you have to take medication to manage the symptoms?

What is ADHD?

ADHD is a neurodevelopmental disorder – a term used to describe disorders that affect how the brain functions. ADHD impacts an individual’s executive functioning, ability to regulate emotions, attention, with increased hyperactivity or impulsivity. 

While its symptoms present differently in everyone, adults with untreated ADHD often have trouble with the following:

• Managing time, procrastinating, or starting boring or daunting tasks.

• Staying organized, both physically and mentally, or misplacing objects.

• Maintaining focus, attention, or concentration.

• Difficulty staying still, staying seated, or controlling fidgeting.

• Being easily distracted by their own thoughts or external distractions.

• Regulating and understanding emotions.

• Socializing due to frequent interruptions or trouble focusing on conversations.

There are three types of ADHD: inattentive type, impulsive or hyperactive type, and combined type.

Inattentive Type (ADHD-I)

Formerly known as Attention Deficit Disorder or ADD, inattentive type consists of trouble paying attention to details, easily distracted, forgetfulness, and trouble organizing or finishing tasks.

Impulsive or Hyperactive Type (ADHD-H)

Impulsive or hyperactive type is marked by impulsivity like difficulty staying still, restlessness, talking excessively, and even interrupting others.

Combined Type (ADHD-C)

A combination of inattentive and hyperactive types. 

Like many other disorders, ADHD symptoms exist on a spectrum. ADHD is not an “all or nothing” diagnosis and you may not experience the same symptoms that other people do. 

Some people may experience a couple of symptoms that are well-controlled by lifestyle changes, others may experience more difficulty managing symptoms even with medication and therapy. The same person may experience different symptoms and varying intensity of symptoms throughout their life, which may be impacted by stress levels, physical health, habits, coping skills, support, and other factors.

Receiving an ADHD Diagnosis

A primary care provider or psychiatrist can work with you to examine your symptoms and diagnose if appropriate. If there is uncertainty, you may be referred for psychological testing to help differentiate between ADHD and other possible disorders, as many disorders share similar symptoms. 

For example, inattention, emotion dysregulation, and motor restlessness are symptoms of several other disorders, such as post-traumatic stress disorder, anxiety, and depression. A trained therapist can help you determine if your symptoms are related to ADHD or another diagnosis or if there are multiple diagnoses, as people with ADHD are more likely to experience another mental health condition than those without ADHD.

Regardless of what your diagnosis is, it’s important to work with a provider who is going to help you treat your symptoms. Diagnosis is important for medication and insurance purposes, and can also provide a sense of relief and understanding. 

But an ADHD diagnosis is just a label; it’s a name given to a set of symptoms that are impacting your life. If you do receive a diagnosis of ADHD, it does not mean you will exhibit every symptom associated with the disorder.

ADHD Can Differ Between Men and Women

While some people are diagnosed with ADHD as children, others may not be diagnosed until later in life. There are drastic differences in diagnosis between men and women: Women tend to be diagnosed at later ages, whereas males tend to be diagnosed with ADHD more frequently. Anxiety and depression are common comorbidities in female patients with ADHD and can also lead to missed or misdiagnosis. The difference in time to diagnosis and frequency of diagnosis is likely because symptoms tend to be expressed differently in men than in women. 

While men and boys tend to show external or hyperactive symptoms, women’s symptoms lean more towards internal or inattentive symptoms, which may be missed in some settings. Internal symptoms are attributes like difficulty focusing, daydreaming, memory problems, difficulty paying attention to detail, or frequently making small mistakes. These differences in presentation of symptoms may be due to how the genders are socialized and expected to behave.

Managing ADHD Symptoms

Many people are familiar with available prescriptions that treat symptoms of ADHD. While medication can alleviate symptoms of ADHD, they aren’t always accessible or even desirable. Whether you decide to take medications or not, there are various therapies and techniques that can help improve your symptoms. 

Evidence-based practices such as Cognitive Behavioral Therapy, Behavioral Activation Therapy, Solutions-Focused Therapy, and Mindfulness-Based Therapy are just some examples of the types of therapy that can be beneficial in your treatment.

Practicing habits and skills to improve executive functioning may help in managing ADHD. This may include time management, productivity, completing tasks, sticking to routines, keeping track of things, and more.

Practice Time Blocking

People with ADHD may struggle to conceptualize and manage time, a problem that may be improved through time blocking. In time blocking, an hourly calendar is used to visualize the 168 hours in a week and how they can be used. To start, identify consistent commitments such as work, class, and/or sleep. Once you’ve identified these non-negotiable times, begin blocking off available time slots for other categories such as errands, chores, hobbies, relationships, etc. 

‘Eat the Frog’

“Eating the frog” is a concept named by motivational speaker, Brian Tracy, and inspired by a Mark Twain quote, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” 

The idea is that if you have to do something you don’t want to do, it’s best to do it first to get it out of the way, feel more productive, and feel less distracted by daunting tasks. To “eat the frog,” identify one important task that you can complete within 1-4 hours, break it down into smaller steps, and then do it. Don’t work on any other tasks until you’ve “eaten the frog.”

Try the Pomodoro Technique

This tool is helpful for people who need deadlines to get things done or who tend to overwork themselves to compensate for their other symptoms. To use the Pomodoro Technique, set a timer for 20 minutes. Focus on your work during that time. Once it goes off, set a timer for 5 minutes for a break. Repeat the 20 minutes and 5 minutes. After four rounds, extend your break to 15-30 minutes depending on what works best for you.

Use Habit Stacking

If you’re having trouble forming new habits, try habit stacking. Habit stacking is a productivity hack in which you add a new habit to a pre-existing routine or habit. 

For example, you may be very consistent in brushing your teeth every morning, but may struggle to remember to take medication. By taking the medication before you brush your teeth, you’re more likely to associate the two habits and remember to do both.

Implement ‘Mirroring’

Mirroring is a technique in which someone else completes a task alongside you, and can help you get stuff done as well. Whether it’s in person, on video chat, or even a YouTube video, seeing other people work can be motivating. 

Combining a preferred task with an unpreferred task, such as folding laundry while watching tv or listening to an audiobook while exercising, may also encourage you to be more productive.

Channel Fidgeting

To manage feelings of restlessness, quick physical activity breaks during tasks and even fidgeting, maybe with a stress ball or fidget ring, can help increase dopamine levels and improve concentration. A little trick: combine physical exercise with the Pomodoro Technique. Use some of your breaks to walk around, to stretch, or even to do some jumping jacks. Whatever works for you!

Managing ADHD symptoms looks different for everyone. For some people, it will require a variety of approaches like medication, therapy, and practicing the skills above. Most importantly, learning to manage the symptoms of ADHD, and not solely focusing on the diagnosis, will be the most effective. 

Need support in managing symptoms of ADHD? Octave has hundreds of therapists that specialize in ADHD.