Attention Deficit Hyperactivity Disorder (ADHD) is a common neurotype that occurs in both children and adults. Recent evidence suggests that the ADHD neurotype is potentially as common as 1 in 10, though this is likely still an underestimate due to barriers many people experience in having their neurotype identified. ADHD is usually described as an ongoing pattern of:
- Differences in how attention is regulated
- Needing a lot of movement or stimulation (hyperactivity)
- Seeking stimulation, or acting on impulse (impulsivity)
that affect day-to-day life and development.
ADHD was first described in the late 18th century, and since then, our understanding of the neurotype has evolved significantly.
Is ADHD a mental health condition?
ADHD is listed in the DSM alongside mental health conditions because it can affect:
That said, ADHD is better understood as a form of neurodivergence, where the brain develops and works differently. There is also evidence of some structural differences in ADHD brains. One way of understanding this is that an ADHD brain allocates its resources differently. For example, significant resources might be allocated to creativity, inventiveness, hyperfocus, energy, and spontaneity. As the brain does not have endless resources, this can mean fewer resources for areas such as executive function, which in turn can make attention (for tasks that feel less interesting), sitting still, slowing down before acting, and processing information harder. ADHD brains also tend to be interest-based, meaning it can be very hard for ADHDers to engage in tasks and activities that don’t capture their interest or don’t feel “important” enough.
At Exhale Psychology Centre we see ADHD as resulting from natural biodiversity in the population - it is neither superior nor inferior, and has its own strengths and challenges. Everyone's experience of ADHD is different, and society is largely geared towards neurotypical people, which creates extra difficulties and stress for neurodivergent people. That stress eases when appropriate accommodations are made and there is a good fit between the person and their environment.
How ADHD Can Show Up
ADHD traits are often grouped into two main areas: inattention and hyperactivity-impulsivity. Some people mostly relate to one area, while others experience a mix of both.
Inattention
- Finding it hard to keep attention on tasks or play
- Finding it hard to organise tasks and activities
- Often losing things needed for tasks or activities
- Getting easily distracted by what’s going on around you
- Forgetting things in daily life
Hyperactivity-Impulsivity
- Fidgeting or moving around in your seat
- Running or climbing when others expect stillness
- Finding it hard to do leisure activities quietly
- Talking a lot
- Jumping into others' conversations or activities
Dr Russell Barkley, a clinical psychologist and professor of psychiatry, has said that ADHD is a lot more complex than focus and hyperactivity, and is better understood as a performance condition, where the knowledge is there, but the brain finds it hard to organise itself to act on it efficiently.
What Causes ADHD?
The exact cause of ADHD is not yet fully understood, but potential contributing factors include:
- Family history - ADHD tends to run in families, suggesting a strong genetic component. Recent evidence suggests that neurotype is potentially up to 80% heritable.
- Brain structure and function - Studies have shown differences in the structure and function of certain brain regions in people with ADHD compared with people without ADHD
In the words of Dr Nick Walker in the book Neuroqueer Heresies, "Neurodiversity—the diversity among minds—is a natural, healthy, and valuable form of human diversity."
ADHD Assessment and Diagnosis
Identifying ADHD can be tricky, as it often overlaps with other experiences and diagnoses (such as Bipolar Affective Disorder, Borderline Personality Disorder, autism, PTSD, alcohol or drug use etc). A thorough assessment by a psychologist or psychiatrist is essential to ensure an accurate diagnosis. This assessment may include:
- Clinical interviews with you and your family members, partner, or a close friend
- Behavioural observations
- Rating scales completed by parents (even for adults) and by you
- Neuropsychological testing to assess cognitive functioning
Importantly, the most meaningful part of an assessment is the clinician’s experience and understanding of ADHD, as well as their ability to accurately investigate and assess your internal experience.
Selected psychologists on our team are able to provide comprehensive assessment and diagnosis. Please note that a diagnosis of ADHD on its own does not automatically qualify someone for the National Disability Insurance Scheme (NDIS).
ADHD Support and Strategies
ADHD isn’t something that needs curing. Support focuses on making daily life easier and reducing the stress that comes from a poor fit with your environment, and can include:
- Medication - Stimulant medications are the most commonly prescribed medication for ADHD, as they have been shown to help the majority of people who take them. Non-stimulant medications may also be prescribed in some cases.
- Therapy - can help ADHDers find strategies that suit them for organisation, time management and social connection
- Emerging evidence suggests that mindfulness and self-compassion training may also be beneficial for ADHDers, including in improving their mental health outcomes
Everyday Strategies for ADHD
Alongside professional support, there are a number of strategies many ADHDers find helpful for making daily life easier:
- Establish routines - Creating and using a daily schedule or to-do list can help you stay organised and focused
- Break tasks into smaller steps - Breaking tasks into smaller, more manageable steps can make them less overwhelming and easier to complete
- Use visual aids - Visual reminders, such as calendars, charts, or lists, can help you stay on track with tasks and appointments
- Physical activity - Regular exercise (if adequately nourished) has been shown to have a positive impact on attention and focus
- Practise relaxation techniques - Techniques such as deep breathing, progressive muscle relaxation, or mindfulness can help reduce stress and improve focus
- Implementing and using personalised systems to support memory, such as setting frequent alarms or reminders for important tasks, putting important things in the same place all the time, etc.
ADHD is a complex and often misunderstood neurotype. Because society is largely geared towards neurotypical people, the mismatch between person and environment can make daily life and wellbeing much harder. Understanding your neurotype and seeking accommodations can make a big difference, and ADHDers can be supported to live in ways that work for them.
