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ADHD (Attention Deficit Hyperactivity Disorder) can manifest in various ways, and it affects both children and adults. While everyone experiences some of these symptoms from time to time, experiencing them consistently and to a degree that impacts daily life might indicate ADHD. Here are 10 common signs to watch out for:
1. Difficulty Focusing on Tasks
People with ADHD often struggle to maintain attention on tasks, especially those that are repetitive or not immediately rewarding. You may find your mind wandering during meetings, reading or conversations.
Tip: Break tasks into smaller, manageable chunks. Use a timer (like the Pomodoro technique) to stay focused for short bursts, followed by brief breaks to reset your attention.
2. Forgetfulness and Losing Things
If you frequently forget important details or lose track of items like keys or your phone, this could be a sign of ADHD. Forgetting appointments or neglecting tasks is also common.
Tip: Use organisational tools like calendars, reminder apps and checklists. Establish routines, such as always placing essentials like keys in the same spot.
3. Restlessness or Fidgeting
Hyperactivity, a hallmark of ADHD, can show up as constant restlessness. You might feel the need to move, tap your fingers, or fidget, especially when required to sit still for long periods of time.
Tip: Use discreet fidget tools like stress balls or fidget spinners. Incorporate regular movement into your day by taking short walks or standing during phone calls.
4. Procrastination and Struggling to Complete Tasks
Many people with ADHD find it difficult to begin or complete tasks. You may start several projects at once but have trouble finishing them, or find yourself procrastinating, even with deadlines looming.
Tip: Set clear deadlines and break larger tasks into smaller steps. Reward yourself for completing each stage and tackle easier tasks first to build momentum.
5. Impulsivity
Impulsive behaviour is a key trait of ADHD. You might interrupt conversations, make rash decisions, or act without thinking.
Tip: Practice mindfulness techniques like pausing and counting to ten before reacting. Use reminders to help you think before making big decisions.
6. Difficulty Organising
ADHD can make it hard to organise your time, tasks and space. You might find yourself surrounded by clutter, missing deadlines or feeling overwhelmed by disorganisation.
Tip: Simplify your environment by decluttering regularly. Use planners, calendars and visual aids like colour-coded folders to prioritise tasks and stay on top of deadlines.
7. Emotional Sensitivity
ADHD can cause heightened emotional responses. You may feel frustrated or overwhelmed easily, or struggle to regulate emotions, leading to mood swings or irritability.
Tip: Practise emotional regulation techniques like deep breathing or meditation. Cognitive behavioural therapy (CBT) is also effective for managing emotional challenges related to ADHD.
8. Inability to Relax
Relaxing can be difficult for individuals with ADHD. Even when resting, you may feel agitated or unable to fully unwind.
Tip: Schedule dedicated relaxation time with calming activities like yoga, reading or mindfulness exercises. Establishing a soothing evening routine can also help you wind down before bed.
9. Constantly Daydreaming
People with ADHD often find themselves “zoning out” or daydreaming, even when trying to concentrate. This can be problematic in work or social settings where attention is crucial.
Tip: Set regular check-ins during tasks by using alarms or reminders. These will help you refocus and pull yourself back if your mind begins to wander.
10. Hyperfocus
While ADHD is often associated with an inability to focus, many individuals experience episodes of hyperfocus, where they become deeply absorbed in tasks to the exclusion of everything else.
Tip: Set timers to remind yourself to take breaks and switch tasks. Implement time management techniques to ensure you don’t neglect other responsibilities while in hyperfocus mode.
ADHD presents challenges, but by using practical strategies, you can manage these symptoms and improve your productivity and overall wellbeing. If symptoms persist or interfere with your daily life, it’s advisable to consult with a medical professional.
Learn more about our ADHD assessments for both adults and children HERE.
