What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is more than just a set of symptoms; it’s a unique way of engaging with the world that brings both challenges and gifts. It is however often reduced to stereotypes and narrowly defined by symptoms like impulsivity and inattention. The Western medical model categorizes ADHD as a disorder based on behavioral symptoms, which helps with diagnosis but often overlooks the complexity and adaptive qualities of ADHD traits. This article aims to broaden that understanding. We’ll explore ADHD from multiple perspectives. By examining ADHD through these additional lenses, I aim to present a more holistic and inclusive view, recognizing ADHD as a unique way of thinking and engaging with the world, with its own challenges and strengths.

ADHD IN THE WESTERN WORLD

In the Western medical world, ADHD is often understood through a rather narrow lens of diagnosis and symptom management, leading to common stereotypes of “hyperactive kids” or “distracted adults.” The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) sees ADHD as a chemical imbalance with a genetic predisposition, and categorizes ADHD into three subtypes—Inattentive, Hyperactive-Impulsive, and Combined—each of which highlights behavioral patterns rather than the underlying causes or adaptive strengths of these traits.

• Inattentive Type: Easily distracted, forgetful, and often lost in thought.

• Hyperactive-Impulsive Type: Restlessness, impulsivity, and a need for constant movement or stimulation.

• Combined Type: A mix of both inattentiveness and hyperactivity-impulsivity traits.

This diagnostic view presents ADHD as a neurodevelopmental disorder, emphasizing the need for symptom control to improve daily functioning. While this approach is useful for treatment within Western healthcare & societal capitalistic systems, it often misses the complexity of ADHD, focusing mainly on deficits and minimizing the creative strengths ADHD traits can bring.

While the DSM-5 helps define ADHD within a medical framework, there are also other ways of understanding ADHD that go beyond symptom management. By looking at ADHD through the lenses of neurodiversity, evolutionary psychology, and trauma, we can explore ADHD as a unique cognitive style with adaptive strengths, not just challenges.

Developmental Psychology: ADHD as Part of Neurodiversity

From a developmental psychology perspective, ADHD can be seen as a variation within the spectrum of neurodiversity rather than a condition defined by deficits. Traits like curiosity, quick thinking, and adaptability are valued aspects of neurodiverse brains, which may struggle in environments that were made for neurotypical processing. In this view, ADHD is one of many natural variations in human cognition that contributes to our collective problem-solving and creativity. Instead of labeling ADHD traits as problematic, this perspective suggests they may be adaptive responses that can bring value, especially in settings that appreciate diverse ways of thinking.

The Hunter-Gatherer Theory: ADHD as an Evolutionary Advantage

One compelling framework within developmental psychology is the Hunter-Gatherer Theory of ADHD. This theory proposes that traits associated with ADHD, such as hyperfocus, rapid response to change, and high energy, were likely advantageous in early human societies where quick decision-making and adaptability were critical for survival. In a hunter-gatherer setting, individuals with ADHD traits may have been better equipped to scan for threats, respond to environmental shifts, and sustain energy—all of which were necessary skills for hunting and gathering.

Today, these same traits may seem out of place in capitalistic, structured, sedentary environments but could be seen as assets in roles that value quick thinking, creativity, and dynamic problem-solving. This theory challenges us to view ADHD traits as potentially valuable and context-dependent, not as universal deficits.

Gabor Maté’s View: ADHD as a Trauma Response

In Scattered Minds, Dr. Gabor Maté offers a trauma-informed lens on ADHD, proposing that ADHD traits can develop as adaptive responses to early life stress or trauma. He suggests that hypervigilance, impulsivity, and emotional sensitivity may arise as coping mechanisms when a child’s emotional needs are unmet. In this view, ADHD is less about a chemical imbalance or genetic predisposition and more about the brain’s response to its environment in its early, formative years. This perspective offers a more holistic compassionate view of ADHD, recognizing it as a response to early experiences rather than a simple neurological deficit.

Cultural Perspectives

Cultural perspectives offer additional insights into ADHD. For example, in Indigenous and Indian contexts, ADHD traits are often viewed through lenses that differ from Western diagnostic models.

• Indigenous Views: Many Indigenous cultures see traits labeled as ADHD—high energy, alertness, and responsiveness—as valuable attributes within communal settings. ADHD-like traits are often supported and encouraged in ways that benefit the community, emphasizing collective responsibility and adaptation over diagnosis and treatment, much in line with the "hunter-gatherer theory".

• Indian Perspectives: In India, ADHD is often interpreted based on social and family expectations rather than medical definitions. Children who struggle with attention or behavior are sometimes seen as “mischievous” rather than diagnosed as "disabled". Lifestyle adjustments, mindfulness, meditation, and traditional Ayurvedic practices are commonly used to manage ADHD-related behaviors, aligning with India’s focus on mental discipline and self-regulation.

Integrating Cultural Wisdom with Western Perspectives

Together, these perspectives provide a fuller, more empathetic view of ADHD. While Western approaches emphasize diagnosis and treatment, Trauma, Indigenous and Indian frameworks offer more holistic views that emphasize community support, environmental adaptation, healing, and balance within a cultural context. Integrating psychological, biomedical and cultural strengths allows us to create more inclusive, individualized approaches to ADHD.

These varying perspectives highlight different aspects of ADHD, but what does ADHD actually feel like on a daily basis? Let’s step into the everyday experience of living with ADHD to see how it impacts routines, relationships, and self-perception.

LIVING WITH ADHD

Living with ADHD can feel like your brain is a high-speed train on multiple tracks at once, each one leading somewhere interesting but rarely in the same direction twice. You want to focus, you really do, but it’s like your brain and body don’t always get the memo. Here’s what it feels like on a daily basis to manage time, motivation, and relationships with an ADHD brain.

Time Perception: “Wait…Where Did the Time Go?”

Time is its own adventure. One minute, it’s 10 a.m., and before you know it, hours have flown by. Need to be somewhere on time? Good luck! Trying to estimate how long things will take can feel like a guessing game, and plans slip away unnoticed. Deadlines appear out of nowhere, and tasks that need to be done right now might get a quick glance before fading into the background. Tasks are like mountains when you look at them, but the second you look away, they disappear completely.

Focus & Motivation: “All-In or All-Out”

Focus with ADHD is either all-in or all-out. If something sparks genuine excitement, you’ll dive in and lose hours without even noticing—hyperfocus kicks in, and it’s like you’re in a tunnel with the outside world fading away; driving the highway in a fast car without brakes. But for tasks or educational topics that don’t naturally grab your attention, it can feel like trying to lift an invisible weight just to get started. It’s like starting your engine, but the brakes are stuck.

Relationships & Emotions: “All the Feels, All at Once”

Feelings with ADHD come big and fast. A friend’s comment can replay in your head for days, and small things that bring joy can feel like bursts of pure energy. When you’re with people you care about, you’re all-in—but sometimes you’ll accidentally leave a message on "read" and only realize days or even weeks later. It’s not out of neglect; it genuinely slipped off the radar, leaving you feeling bad and hoping they’ll understand.

Living with ADHD means your thoughts jump around, connecting seemingly random ideas and often finding creative insights that others might miss. Balancing everyday tasks with a brain that’s curious and always exploring can be exhausting, but it’s a ride full of half-finished projects, sudden inspiration, and the occasional brilliant idea. It’s challenging, yes, but that mix of chaos and creativity is part of the magic.

15 ADHD CHARACTERISTICS

ADHD brings a distinctive mix of challenges and strengths, creating a “different way of being” compared to neurotypical patterns. While each person’s experience is unique, certain common threads unite ADHD traits. Here, I’ll break down these characteristics into three main themes: A - Executive Dysfunction, B - Object Permanence, and C - Sensory & Emotional Sensitivities. Each theme captures the quirks, unexpected strengths, and creative workarounds ADHDers bring to daily life. Let’s explore how these traits shape routines, relationships, and the unique advantages ADHD can bring to navigating a complex world.

A - Executive Dysfunction & Procrastination: Managing Tasks & Routines

Executive dysfunction in ADHD often stems from irregular dopamine levels and differences in the prefrontal cortex, the area of the brain responsible for planning, organizing, and regulating impulses. For ADHDers, this can mean knowing what needs to be done but struggling to organize steps, initiate tasks, or maintain focus unless there’s an immediate interest or urgency (see the "Motivators" section below). This disconnect between intention and action is a classic executive function challenge, where the brain finds it hard to process non-rewarding or tedious tasks, resulting in procrastination, “task paralysis,” and a tendency to focus only when there’s a strong spark of interest.

1. Executing Tasks & Paralysis - "Just don’t sit down"

   Knowing what needs to be done but feeling literally stuck before you even start—it’s like your brain and body just aren’t in sync. You might have a to-do list but get overwhelmed, you find yourself “quickly” checking one thing online, and suddenly the day’s over.

   • Strength: When genuinely interested, ADHDers can dive in with intense focus, making huge progress in a short time and achieving creative breakthroughs.

   • Difference: Partners or colleagues may expect straightforward task completion, but ADHDers often seem unproductive or scattered despite good intentions.

   • Tip: Use “body doubling” (working with someone nearby) to ease into action. Habit stacking—linking a new task to an existing routine—can also make repetitive actions more automatic.

   • Fun Fact: ADHDers can fall into “paralysis scrolling” or binge-watching rabbit holes. They start by checking one small thing and end up three seasons deep into a new TV show or as experts on obscure topics like rare cat breeds or somehow end up researching the uncle of the father of the childhood's best friend.

     
     

2. Leaving the House & Returning Multiple Times - "I'm Back Again!"

   Forgetting essentials like keys or a phone can turn leaving the house into an adventure, often with multiple trips back. Forgetting shopping lists can make going to the supermarket also a multi-trip experience.

   • Strength: Those extra trips make ADHDers expert “detectives,” scanning their environment and spotting details others might miss. Builds flexibility and quick problem-solving skills, handy in fast-paced situations across life.

   • Difference: Partners may find the back-and-forth frustrating, but ADHDers’ brains just work differently.

   • Tip: Use a visible “launch pad” by the door to check for essentials before heading out, reducing unnecessary trips.

   • Fun Fact: ADHDers sometimes leave a quirky item—like a bright shoe or a random stuffed animal—right by the door or on top of their bag. The unexpected sight triggers the brain, making it harder to ignore essentials like keys or wallets on the way out.

     
     

3. Difficulty with Repetitive Chores - "Doing it in stages, when my brain lets me"

   Tasks like dishes and laundry can feel mind-numbingly dull, so they’re often done in “stages”—laundry may stay in baskets or dishes pile up.

   • Strength: ADHDers invent creative hacks to manage chores, doing things their own way, which results in creative problem solving in all aspects of life.

   • Difference: Others might expect chores to be done all at once, while ADHDers prefer bursts of energy, which can cause relationship challenges.

   • Tip: Turn chores into mini-games with music, timers, or rewards to make them more engaging.

   • Fun Fact: Many ADHDers set up daily “cleaning sprints,” where they tackle as much as they can in just five or ten minutes. You’d be amazed at how much can get done when it’s all about beating the clock!

     
     

4. Procrastination & Task Paralysis - "Just five more minutes."

   Overwhelming tasks, big or small, can lead to procrastination or complete freeze-up, where the anxiety of starting stops overall progress.

   • Strength: Once motivated, ADHDers can complete tasks in intense bursts, often with a creative twist - unlocking new ideas as they need to overcome time pressure in creative ways.

   • Difference: Procrastination might look like avoidance, but it’s often about feeling stuck, not unmotivated.

   • Tip: Break tasks into smaller steps with artificial deadlines. Ask your partner or team mates to help you set intermediate deadlines and meet with them to present smaller pieces of progress to break it down and reduce last-minute stress.

   • Fun Fact: ADHDers might clean everything except the task they’re supposed to do, a trick called “productive procrastination.

     
     

5. Administrative Challenges - "Wait, didn't I pay that bill?"

   Bills, appointments, and paperwork can feel overwhelming, making even small admin tasks seem huge, and it can create avoidant behavior such as not opening envelopes or procrastinate making that call to schedule an admin appointment.

   • Strength: ADHDers find creative solutions like personalized systems and hacks such as reminder apps, automatic payments, or delegating tasks to simplify and keep life on track.

   • Difference: Neurotypical partners or managers may perceive the behavior as sloppy, lazy, uncaring.

   • Tip: Weekly “admin days” or visual reminders can help tackle tasks in smaller doses.

   • Fun Fact: Clever admin hacks are often shared among ADHDers, creating a supportive community.

   
   

6. Time Blindness - "I can do these 3 things before I'll rush to leave the house"

   ADHD brains struggle to gauge time accurately, leading to lateness or underestimating task duration.

   1. Strength: With smaller and more flexible deadlines, ADHDers can turn time crunches into productive sprints, adapting quickly.

   2. Difference: Neurotypical colleagues may expect punctuality, while ADHDers might struggle with time perception.

   3. Tip: Set multiple alarms or add funny reminders (“Time to Actually Leave!”) to stay on track.

   4. Fun Fact: To stay on schedule, ADHDers sometimes create mental time "checkpoints" that go something like this: "If I need to be there by 10, I need to leave at 9:30, therefore be dressed by 9, therefore shower at 8:30, therefore wake up at 8."

      
      

B - Object Permanence: Out of Sight, Out of Mind

Object permanence challenges in ADHD are rooted in working memory difficulties. Working memory allows us to keep information “in mind” for short periods, and for ADHDers this system can be weaker or less consistent. As a result, items and even people not within sight can feel as if they no longer exist, leading to frequently misplaced items and a unique approach to maintaining relationships. The ADHD brain often doesn’t hold onto information or reminders of things that aren’t actively present, which explains the pattern of forgetting keys, losing focus on ongoing tasks, or unintentionally losing touch with friends.

1. Frequently Losing Items - "Oh no, I left my umbrella in that store last week"

   Losing everyday items like an umbrella, keys, wallets, and glasses is a common struggle, as ADHDers forget about items that are “out of sight.”

   • Strength: Many create “drop zones” or keep items visible to avoid losing them, building practical organization skills over time that help in other parts of life.

   • Difference: Partners or managers may assume ADHDers are just forgetful, but it’s all about how ADHD brains process memory.

   • Tip: Keep essentials in a visible “drop zone” to prevent last-minute searches.

   • Fun Fact: ADHDers often keep duplicates of essentials in convenient spots to avoid losing them like chargers in every room and multiple lip balms in each jacket and bag.

     
     

2. Messy Home - "It’s organized…in my way!"

   Routine tidying can be a challenge, leading to cluttered surfaces and scattered clothes. Many ADHDers call it “organized chaos” and can usually find things themselves.

   • Strength: Their “creative mess” sparks inspiration for side projects and keeps everything within reach.

   • Difference: Non-ADHDers may see the mess as disorganized, while ADHDers see a functional system.

   • Tip: Declutter in short bursts to keep it manageable, live in an apartment with minimum space to avoid too many piles of clutter.

   • Fun Fact: When the cleaning mood hits, ADHDers can transform or redecorate a room quickly, tackling everything in a burst of energy.

     
     

3. Losing Touch with Friends - "Oh no, it's too late to respond now"

   ADHDers may open a message immediately (dopamine!) with every intention to respond later but forget—this “object permanence” challenge can affect relationships too.

   • Strength: ADHDers are empathetic and work hard to reconnect, explaining the unintentional distance to friends, becoming great communicators.

   • Difference: Neurotypical friends might feel ghosted, while ADHDers see it as unintentional forgetfulness.

   • Tip: Use reminders or check-in apps to keep in touch intentionally.

   • Fun Fact: ADHDers sometimes have a mental "excel sheet" full of facts about their friends to ensure they don't forget to ask about important life moments, adding thoughtfulness to their friendships.

     
     

4. Ever-Changing Hobbies - "New week, new me!"

   ADHDers often have intense but short-lived interests, diving into something new every few weeks or months.

   • Strength: This curiosity makes them adaptable, giving them wide-ranging skills and insights in many aspects of life.

   • Difference: Non-ADHDers may see this as a lack of commitment, while ADHDers see it as exploration of life's options.

   • Tip: Keep a journal to remember key takeaways from each hobby so skills and insights aren’t lost and you might look back to remember what you liked about the previous hobbies to cycle back to them.

   • Fun Fact: ADHDers become “mini-experts” in their hobbies and random rabbit hole internet searches—able to share fun facts long after moving on like a mini wikipedia (though over time only the concept might stay, and details may be forgotten).

     
     

C - Sensory & Emotional Sensitivities

Sensory sensitivities in ADHD are linked to the way ADHD brains process sensory stimuli and emotions, often heightened by differences in brain areas like the amygdala, which plays a key role in emotional response. ADHDers tend to experience sensory input—like sounds, lights, and textures—more intensely, which can overwhelm their processing system and lead to overstimulation. This heightened sensitivity extends to emotions as well, making ADHDers more empathetic, expressive, and responsive to others' emotions.

1. Hyperfocus & Frustration - "Leave me alone, can't you see I'm busy?!"

   ADHDers can become deeply absorbed in a task for hours, making interruptions feel intensely frustrating or even rage-inducing.

   • Strength: Hyperfocus lets ADHDers produce amazing work, diving deep into projects with total immersion.

   • Difference: Neurotypicals might not understand the frustration of being pulled out of this intense focus as they simply cannot relate to this.

   • Tip: Find a quiet workspace or communicate clear “do not disturb” times to preserve focus. Set an alarm for yourself with the time you'd like to allocate to this hobby, research, or project.

   • Fun Fact: ADHDers may listen to the same song on repeat for days, soaking in every note before moving on, then forgetting the song even existed.

     
     

2. Sensory Sensitivities - "I'm going blind, that light is so bright"

   Heightened sensitivity to sounds, lights, and textures can make certain environments overwhelming.

   • Strength: Sensory awareness adds depth to experiences, letting ADHDers notice details others miss.

   • Difference: Neurotypicals may see this sensitivity as dramatic or overreactive, while for ADHDers, it’s a core part of processing.

   • Tip: Build comfort routines, like wearing cozy clothes or carrying headphones, to manage overstimulation.

   • Fun Fact: Some ADHDers strategically keep an unexpected item, like a stress-ball, fidget tool, bright-colored scarf or a mini plushie, in their bag or pocket. Seeing or touching it serves as a grounding reminder to take a breather and reset, especially in overstimulating environments.

     
     

3. Impulse Buying & Budgeting Challenges - "But I really needed it…right?"

   Impulsivity can lead to spontaneous spending, budgeting struggles, or missed bills.

   • Strength: ADHDers’ spontaneity brings excitement and adventure to their lives and their loved ones’.

   • Difference: Others may expect budgeting discipline, which can feel restrictive for ADHDers who prefer flexible spending.

   • Tip: Use budgeting apps with alerts for spending limits and automatic bill payments to reduce missed payments.

   • Fun Fact: Their impulsivity makes ADHDers fantastic gift-givers, picking out unique and thoughtful surprises.

     
     

4. Verbal Overflow - "Oh, I have so much to say!"

   Excitement can lead ADHDers to talk fast and a lot, sometimes interrupting without realizing it, not asking questions assuming others will jump in as eagerly.

   • Strength: Their enthusiasm makes conversations lively, adding unexpected connections, humor and a vibrant energy to gatherings.

   • Difference: Neurotypicals may see this as oversharing, while ADHDers see it as expressing passion.

   • Tip: Set gentle reminders for yourself to pause, ask questions, and let others join in.

   • Fun Fact: ADHDers may forget to ask questions, assuming everyone else will jump in just as enthusiastically. It's just counter-natural that others don't share instinctively.

     
     

5. Empathy & Trusting Nature - "I have a new best friend!"

   ADHDers are often deeply empathetic and emotionally open, which makes them more trusting of others’ intentions. While this can make them vulnerable to manipulation, it also makes them warm and genuine friends.

   • Strength: Their kindness and openness create strong, meaningful connections with those who appreciate their authenticity.

   • Difference: Neurotypicals may see openness as naivety, while ADHDers see it as deep empathy and trust.

   • Tip: Setting clear personal boundaries can help protect ADHDers from emotional exhaustion or manipulation.

   • Fun Fact: ADHDers bring a childlike sense of adventure to friendships, turning simple plans into spontaneous fun!

   
   

ADHD Can Show Up Differently in Men and Women

ADHD can present differently in men and women, which can lead to underdiagnosis or misdiagnosis, especially in women. While men with ADHD are more frequently diagnosed earlier due to traditionally visible symptoms like hyperactivity, women’s ADHD traits are often internalized, making them harder to recognize. Here’s a look at some of the nuanced ways ADHD can show up differently:

• Hyperactivity:

  • Men: Typically show physical hyperactivity (e.g., fidgeting, restlessness, impulsive actions disregarding consequences), which is more noticeable in social or academic settings.

  • Women: Often experience “internal hyperactivity,” like racing thoughts or emotional intensity, which may go unnoticed by others but can lead to increased anxiety. Fidgeting can be less visible but can show up as as nail biting or picking, doodling, playing with a pen, ring, or hair tie.

• Inattentiveness:

  • Men: More likely to appear “spacey” or visibly distracted, such as losing focus during tasks or forgetting instructions.

  • Women: Often described as “daydreamers” and may struggle with staying organized, leading to feelings of inadequacy, which they may mask by working extra hard to keep up appearances and using social skills to overcome the parts of discussions they missed while being zoned-out.

• Emotional Sensitivity:

  • Men: May show frustration or anger more openly when overwhelmed, which is often viewed as defiance.

  • Women: Frequently internalize emotional struggles, experiencing symptoms like Rejection Sensitive Dysphoria (RSD), where perceived criticism triggers intense emotional pain or self-doubt.

• Masking and Coping Strategies:

  • Men: May adopt more visible coping strategies, like humor or risk-taking behaviors, to manage symptoms in social settings.

  • Women: Tend to mask ADHD traits by striving to meet societal expectations, leading to overcompensation and perfectionism. This can result in burnout as they push themselves to appear “neurotypical.”

• Social Relationships:

  • Men: ADHD can lead to impulsive or risky social interactions, sometimes leading to misunderstandings or conflicts.

  • Women: Often feel more isolated, as their ADHD symptoms may be misinterpreted as messiness, laziness or disorganization. They might also experience anxiety in social settings, feeling the pressure to “perform” or meet social expectations.

These subtle differences contribute to the gender gap in ADHD diagnosis and can impact self-esteem, mental health, and overall quality of life for mainly women with ADHD. Recognizing these distinctions helps create more supportive pathways for understanding and addressing ADHD in both men and women.

The Current Boom in ADHD Diagnoses

Recent years have seen a sharp increase in ADHD diagnoses, especially among female adults. This came with both relief and skepticism from professionals: ADHD diagnoses can offer clarity and self-understanding for individuals who have long felt “different” without knowing why and blaming themselves for being "toxic" or "not caring". However, some critics argue that this boom risks turning ADHD into a “catch-all” label for various forms of cognitive divergence such as:

• Autism Spectrum Disorder (ASD): People on the autism spectrum might have a tough time with social interactions, communication, or even find comfort in routines. And yes, some of these things can overlap with ADHD, which can sometimes lead to misdiagnosis.

• Anxiety: When anxiety is popping up, it can cause restlessness, trouble concentrating, and irritability. Sound familiar? Yes, these can easily be mistaken for ADHD traits.

• Depression: When someone’s feeling low, they might struggle with focus, have zero motivation, or just feel mentally down. These are all things you might see in ADHD too, especially in the inattentive type.

• Sensory Processing Issues: Some people are extra sensitive to things like loud noises or itchy sweaters. This can make them jumpy or distracted, and it sometimes looks like ADHD hyperactivity or trouble focusing.

• Learning Disabilities: Dyslexia, dyscalculia, and other learning differences mess with how people process information, and they can make it hard to focus. So, sometimes, learning issues get mistaken for ADHD.

• Trauma or PTSD: Going through trauma can impact memory, attention, and emotional control, which can totally overlap with ADHD-like symptoms.

• Bipolar Disorder: During manic episodes, people with bipolar disorder might be super energetic, talk fast, and make impulsive decisions. That can look like ADHD, but it’s a whole different ballgame.

• Personality and Learning Style: Some people are just naturally high-energy, creative, or dreamers. Maybe they don’t fit the typical mold for school or work, but it doesn’t mean they have ADHD.

With all this overlap, some critics worry ADHD is becoming a “catch-all” label for any type of cognitive difference or struggle. And that can lead to a few issues:

• Misdiagnosis: People might get treatment for ADHD when they actually have something else going on that needs a different approach.

• Ignoring the Root Cause: Focusing only on ADHD symptoms might overlook things like trauma, anxiety, or specific learning needs.

• Advice by Neurotypicals: mainstream ADHD advice is usually made for neurotypical brains—think strict schedules, endless to-do lists, and productivity hacks that often don’t fit ADHD brains at all. So, many people with ADHD end up seeking support from coaches or mentors who actually “get it” because they live it themselves.

Long story short, it’s key for healthcare providers to really dig deep in their assessments, so people can get help that makes sense for their unique brains!

DIFFERENT NEEDS: The ADHD Motivation Formula

ADHD brains are simply driven by a unique set of motivators that differ from typical external incentives like deadlines or rewards that work better for neurotypicals. Here are five key things that often motivate individuals with ADHD:

1. Interest: Genuine interest or curiosity can lead to intense focus, especially with tasks that lack monotony.

2. Urgency: Immediate deadlines can cut through distractions and help ADHDers focus their energy.

3. Novelty: New experiences activate the brain’s dopamine system, making it easier to engage.

4. Challenge: Difficult or rewarding tasks can be motivating, as they provide a sense of accomplishment.

5. Purpose: Activities that align with personal values or impact others positively tend to be engaging and fulfilling.

These motivators highlight the unique needs of the ADHD brain. When an activity taps into interest, urgency, novelty, challenge, or purpose, it can feel much easier to stay focused, engaged, and committed. Recognizing and finding these motivators can help ADHDers structure their tasks and environments in a way that maximizes their natural motivation.

Why ADHD Coaching from Lived Experience Matters

ADHD coaching by someone who has lived with ADHD can be transformational. Coaches who understand the experience firsthand know that typical productivity advice—like rigid schedules, pomodoro technique, or minimalist to-do lists—often doesn’t work for ADHD brains. They bring insights and strategies that are rooted in empathy, creativity, and adaptability, addressing both the strengths and struggles unique to ADHD.

A coach with their own lived experience can:

• Offer realistic solutions that work within the ADHD motivational triggers and the brain’s natural rhythms.

• Share personal learnings and insights on managing emotional regulation, hyperfocus, and motivation.

• Create flexible structures that support ADHD tendencies without forcing strict routines.

Conclusion

ADHD is often labeled as a “disorder” to be managed or fixed, but what if we viewed it as a valuable cognitive style with unique strengths?

• The Neurodiversity Approach: Embracing ADHD as part of neurodiversity shifts the focus from disability to diversity. Rather than viewing ADHD as a deficit, this perspective highlights it as one of many natural variations in how human brains function, promoting acceptance and reducing stigma. Recognizing ADHD as a valuable cognitive style highlights its contributions to creativity, problem-solving, and fresh perspectives.

• Creating Inclusive Work and Learning Environments: Schools and workplaces can better support individuals with ADHD by making small adjustments that accommodate diverse ways of thinking. Flexible workspaces, challenging tasks, adaptable deadlines, and sensory-friendly areas create environments where ADHD minds can thrive. By fully utilizing the unique strengths of ADHD—like quick thinking, innovative approaches, and adaptability—organizations can deploy these qualities to drive growth, enhance creativity, and gain a competitive edge.

ADHD is more than just a set of symptoms; it’s a unique way of engaging with the world that brings both challenges and gifts. By understanding ADHD from multiple perspectives—DSM, neurodiversity, and trauma-informed approaches—we can support people with ADHD in a compassionate, holistic way. For those with ADHD, working with coaches who have lived experience, understanding the “why” behind their behaviors, and embracing both their strengths and struggles can open the door to a fulfilling, balanced life.

Resources

• Coaching or Profiling through my offering

• Book

  • Scattered Minds by Gabor Maté – A trauma-informed exploration of ADHD, viewing it as a response to early life stress.

• Websites and Articles

  • ADDitude Magazine: Offers articles, tips, and community support for ADHD management. additudemag.com

  • Intergifted: Resources and support for gifted and twice-exceptional (2e) individuals, including those with ADHD. intergifted.com