September 17, 2026

Methylphenidate (brand name: Ritalin) use is associated with real-time improvements in both ADHD symptoms and daily functioning at work, which continue to strengthen over time in adults with ADHD, according to a new exploratory study published in the Journal of Attention Disorders.¹

Of participants with ADHD who received methylphenidate:

• 39.6% showed improvement in both symptoms and functioning
• 33.8 % showed improvement in symptoms but not functioning
• 4.3% showed improvement in functioning but not symptoms

Within the placebo group, symptoms and functioning improved in 26% of participants, and 43.8% demonstrated no improvement on either measure.

The findings suggest that evaluating symptom improvement alone isn’t enough to determine whether a patient is receiving optimal treatment. Clinicians should also consider how ADHD medication impacts a patient’s daily functioning, such as their ability to arrive at work on time, perform job functions reliably, and meet productivity goals at work.

“The evaluation of symptoms alone may be a relatively weak method of determining if a patient is actually being optimally treated,” the study’s authors wrote. “Symptom change may be more immediate and more sensitive to medication treatment, but robust symptom change is associated with the functional response that is the more meaningful target of treatment.”

The study included a four-week double-blind clinical trial followed by a six-month open-label (OL) follow-up phase. The researchers measured symptoms and functional changes before and after the study period using the ADHD Rating Scale-5 (ADHD-5-RS), the Clinical Global Impressions Improvement scale (CGI-I), and the Weiss Functional Impairment Rating Scale—Self Report (WFIRS-S). (The WFIRS-S evaluates how the patient feels their emotional and behavioral symptoms impact their level of functioning in the following domains: Family, Work, School, Life Skills, Self-Concept, Social, and Risky Activities.)

For the clinical trial, 351 adults with ADHD aged 18 and older took extended-release methylphenidate ranging from 25 mg to 100 mg or placebo once daily. At the end of the four weeks, 40% of those taking methylphenidate showed significant functional improvement, and 47.5% were rated as “improved” or “very much improved” on the CGI-I. Symptoms continued to improve, with 14% of improvement occurring in the last four months of the six-month OL phase.

Clinicians titrated methylphenidate doses to the point of optimal improvement during the OL phase. By the sixth month, 66.7% of the 124 participants achieved both symptomatic and functional improvement across all WFIRS-S domains.

Stimulant Treatment Associated with Improvements in Job Performance

Work was the only WFIRS-S domain in which participants taking methylphenidate showed significant improvements compared with the placebo group during the double-blind clinical trial and the OL follow-up. (The Work domain assessed job performance, punctuality, job retention, productivity, and work potential.)

The association between methylphenidate treatment and improved work-related functioning may offer hope for adults with ADHD, who face a substantially higher risk of career instability and unemployment.^{2, 3}

In 2024, a longitudinal study of nearly 7,000 participants in the Journal of Attention Disorders found that individuals with comorbid ADHD and oppositional defiant disorder symptoms face higher unemployment rates, lower overall income, and more frequent sick days in adulthood compared to their neurotypical peers.⁴

Many ADDitude readers have experienced firsthand how ADHD symptoms can impact employment status and job performance.

“I have lost plenty of jobs due to my ADHD symptoms,” wrote Tim, from North Carolina. “However, I was unmedicated for many years and didn’t realize that I was struggling because of my ADHD.”

“I left my most recent job because I couldn’t handle all the details in the paperwork,” said Dawn from Virginia. “I just kept missing things. It wasn’t a good fit.”

“I suffered from severe burnout from a job that wasn’t suited for my ADHD brain,” another reader said. “It resulted in severe exhaustion and depression and became so serious that I lost the ability to continue employment. I’ve been surviving on disability benefits since.”

While more research is needed to determine which parts of an adult’s daily life respond best to stimulants, and how doctors can fine-tune ADHD medication doses for each patient, the study’s authors are encouraged by their findings.

“The take-home message for clinicians is that stimulant treatment of adults with ADHD can be anticipated to lead to functional improvement in most patients and optimized functional impairment over time in more than half of patients,” they wrote.

Sources

¹Weiss, M.D., Newcorn, J.H., Donnelly, G.A.E. et al. (2026). An exploratory study of functional outcome in stimulant treatment of ADHD in adults. Journal of Attention Disorders. https://doi.org/10.1177/10870547261440452

² Jangmo, A., Kuja-Halkola, R., Pérez-Vigil, A., et al. (2021). Attention-deficit/hyperactivity disorder and occupational outcomes: the role of educational attainment, comorbid developmental disorders, and intellectual disability. PLoS One. https://doi.org/10.1371/journal.pone.0247724

³Jervan, B., Torgersen, T., Nordahl, H.M., & Rasmussen, K. (2012). Functional impairment and occupational outcome in adults with ADHD. J Atten Disord. https://doi.org/10.1177/1087054711413074

⁴ Seppä, S., Huikari, S., Korhonen, M., Nordström, T., Hurtig, T., & Halt, A.-H. (2024). Associations of symptoms of ADHD and oppositional defiant disorder (ODD) in adolescence with occupational outcomes and incomes in adulthood. Journal of Attention Disorders. https://doi.org/10.1177/10870547241259329

Each shift begins the same way: I eyeball my patients, assess the severity of their cases, and decide who needs me first. In bed five, a four-year-old boy has hives climbing all over his neck. He says his throat feels funny and is becoming short of breath.

He’s number one, of course.

Place IV. Push medication. Wait. Eventually the redness fades. His mother finally takes a deep breath.

OK, who’s next? Bed six. A man with a kidney stone is writhing in pain. IV fluids, pain medication, Flomax.

Another patient comes through the door clutching his chest. A heart attack. Suddenly we’re moving fast, prepping him for the cardiac catheterization lab.

I loved my time in the emergency department. I loved the focused concentration it took to keep several urgent situations moving at once, and the strange calm that came over me when everything was in chaos.

I loved holding a frightened person’s hand, reading a face, staying when someone needed another human to simply stay. I even received an award for patient- and family-centered care.

At work, I could manage a trauma bay. But at home, I could scarcely manage a Tuesday.

[Read: The Benefits of ADHD in a Crisis — Hyperfocus, Creativity, Resilience & More]

My mailbox was so full that the letter carrier kindly asked me to empty it so she could keep delivering my mail. Most mornings involved three trips back into the house for something I’d forgotten. Dates, phone numbers, appointments, paperwork — ordinary life seemed harder for me than an emergency department full of sick people.

I never understood the contradiction.

Then one morning, a younger nurse I worked with asked me a question that changed everything. I had jokingly blamed a mistake on “my ADHD.” He replied, “You have ADHD? So do I. What medication do you take?”

I thought to myself: Could I really have ADHD? And more unsettling, could I admit it to myself?

Calm Under Pressure Is My Default

After I was diagnosed with ADHD at age 57, I told a woman I knew. Her immediate response was, “And you’re a nurse with ADHD?” The implication was obvious. How could someone with ADHD possibly be trusted with that kind of responsibility?

At the time, I was still trying to integrate the diagnosis into my understanding of myself. Saying it aloud felt vulnerable. Her reaction shut that door quickly.

[Read: “You Couldn’t Possibly Have ADHD!”]

But the diagnosis was real. Once I began medication and cognitive behavioral therapy, I felt as though a heavy weight had been lifted from my shoulders. For the first time, I understood that my difficulties weren’t evidence that I was careless, lazy, flaky, or incapable. My brain simply worked differently.

The emergency department had given my brain exactly what it loved: urgency, novelty, movement, and demands for my full attention. But everyday life — with its delayed consequences, repetitive tasks, paperwork, calendars, mail, and a hundred small things competing for attention without any of them screaming, “Do this now!”— was far more difficult to manage.

ADHD Does Not Determine My Competence

The more I understood my brain, the more I started building days that ran more like my work shifts. Three things helped the most:

• Nothing lives in my head. An appointment goes into my calendar the moment it is set, not later, like when I get into my car. (Because I will not do it when I get to the car.) If it isn’t in the calendar, it does not exist.
• One landing spot. Keys, badge, wallet, and glasses go into the same bowl by the door, every time. This step matters most when I’m rushing, which is exactly when I want to skip this step.

The emotional part of the diagnosis has taken longer to manage. I grieve when I look back at all the years I had misunderstood myself.

Nowadays I work in the cardiac catheterization lab, the place we rush heart attack patients to.
Still urgent, still fast, still the kind of room where my attention does exactly what I need it to do.

Several years after my diagnosis, I’m beginning to understand something much simpler: Other people’s assumptions about ADHD do not determine my competence.

I am an accomplished woman and an experienced nurse. I can manage a trauma bay. And yes, I may still struggle to manage a Tuesday. Both things are true. Neither cancels out the other.

Calm Under Pressure with ADHD: Next Steps

• Read: How Hyperfocus Helps in an Emergency
• Read: “I’m a U.S. Army Aviator — and I Have ADHD and Anxiety.”
• Read: “But I Went to Law School! I Couldn’t Possibly Have… Oh.”

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Some days I am unstoppable. Other days I cancel everything.

In the moment, both energy and overwhelm feel like permanent states.

On a good day, I can write an article, book a Pilates class, make plans with friends, apply for an opportunity I probably have no business applying for, reorganize half my house and decide that this is it: I’ve cracked life. This is who I am now and forevermore, how could it ever be another way?

Then another version of me wakes up.

Everything is heavy. The social plans I enthusiastically made feel impossible. The project I couldn’t stop thinking about sits untouched. Noise is louder… so much louder. People are more exhausting and my motivation has disappeared. I look at the calendar the other version of me created and think: What the hell was she thinking?

This version feels permanent too. I could never do all of that.

For years, living in these two states made me feel like Dr. Jekyll and Mr. Hyde. I couldn’t understand which version was actually me.

It turns out the answer is both.

[Read: “A Living Contradiction” — The AuDHD Experience]

When the Present Feels Like Forever

As a late-diagnosed woman with both ADHD and autism, one of the hardest things I’ve had to learn is that I cannot always trust my current state to predict my future one. Truth be told, most of the time I can’t trust a mood, a thought, or a reaction until I’ve had time to reflect.

ADHD already complicates my relationship with time. There is now, and then there is some vague fictional land called later. Hyperfocus makes this even more obvious.

I can tell myself I’ll write one sentence before I leave the house. I have an hour before school pick-up. Loads of time.

One sentence becomes a paragraph. The paragraph becomes a page. Suddenly I have five minutes to leave.

And now my autistic side is furious.

[Read: “I Thought My AuDHD Made Me Unique. Then I Went on TikTok”]

Because leaving late doesn’t just mean leaving late. It means I might not get my usual parking space. There might be more people there. I don’t have the extra 10 minutes I need to regulate myself and mentally prepare. The predictable plan has changed. Everything feels ruined and overwhelmed. Why do I always do this to myself?

The infuriating part is that I knew this would happen. I know exactly how flustered I’ll become. Yet an hour earlier, absorbed in what I was doing, that future version of me didn’t feel quite real enough to influence present me.

That’s one of the strange contradictions I’ve found in AuDHD: The part of me that craves stimulation and novelty can create the exact circumstances that overwhelm the part of me that craves predictability.

Emotional Weather Can Start Feeling Like Identity

When I’m low, I struggle to remember emotionally what it feels like not to be low.

When I’m burned out, overstimulated, or depleted, I look at goals I set when I was energized and genuinely wonder who on Earth thought I was capable of them.

The opposite happens, too. When the dopamine is flowing and I’m hyperfocused, the state feels like forever.  Suddenly, I should join a new Pilates class. Actually, I should join several. Obviously, I need the outfit. And a water bottle. And probably a new gym bag. Maybe I’ll become an instructor.

Present-me is delighted. Future-me then has to walk into an unfamiliar building full of strangers wondering why present-me has once again signed us up for a new personality.

“Why Do I Keep Doing This?”

The damage came in treating every state as evidence of my character.

When I was productive: See? You’re finally getting your life together.

When I struggled: See? You never really change.

When I wanted people: You’re an extrovert.

When I wanted silence: You’ve become antisocial.

When I was ambitious: This is the real you.

When I burned out: No, this is.

It was exhausting. I kept treating temporary states as permanent identities.

And because each version of me made decisions the next version had to live with, they started to feel like enemies. The superhero and antihero/villain of my own story.

ADHD Wants Expansion. Autism Wants Protection.

This is an oversimplification of two neurodevelopmental conditions, but it is one of the easiest ways I’ve found to understand my own AuDHD.

My ADHD often pulls me toward expansion. New things. New people. Big ideas. Freedom. Creativity. Novelty. Let’s see what happens.

My autism often pulls me toward protection. Preparation. Familiarity. Predictability. Recovery. Knowing where I’m going, what will happen, and preferably where I’m parking when I get there. Let’s play it safe.

Neither is wrong.

The problem comes when I build my entire life around the needs of whichever one is shouting loudest today.

If I satisfy every expansive impulse, eventually my nervous system demands payment.

If I build my entire life around avoiding unpredictability and overstimulation, another part of me becomes restless and miserable.

For years I thought the solution was figuring out which version was the “real” one and becoming her permanently. But I now know that that was the wrong approach.

I Don’t Need to Pick a Side

There aren’t actually two of me. There is one person whose needs and capacity change.

That sounds painfully obvious written down. But recognizing it took years. The two things that have helped me most aren’t particularly glamorous: discipline and forgiveness.

Discipline used to sound like punishment. Now I think discipline creates freedom. I use alarms because hyperfocused me cannot be trusted to accurately judge when we should leave. I try not to let an energetic version of myself completely fill the calendar of a future version whose energy I cannot predict.

I deliberately leave room for spontaneity because too much structure eventually makes my ADHD want to blow up the whole system.

Instead of choosing between structure and freedom, I try to accommodate both.

But none of that works without forgiveness. Because I will still get it wrong. I’ll forget the alarm. I’ll overbook myself. I’ll retreat too far into safety. I’ll start something I don’t finish. The difference now is that I try not to turn either state into a verdict on who I am.

Some days I am expansive, energetic, social, and convinced I can do anything.

Other days I need routine, quiet, familiarity, and considerably fewer humans.

Neither version is the real me.

They’re both me.

Energy Levels and AuDHD: Next Steps

• Read:When Neurodivergent Burnout Reaches Its Breaking Point
• Read: The Daily Missteps That Are Sucking Away Your Energy
• Read: The Antidote to ADHD Fatigue and Exhaustion? Stacking Habits (and Spoons)

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Most high school students would rather endure detention than address a theater of 150 teachers about learning differences. Not Benjamin Hollingsworth. The Virgin River actor’s own learning challenges fueled his personal mission to help educators recognize and support all students with learning differences.

Perhaps it was that fearless drive, and ADHD’s over-the-top creativity, that led Hollingsworth, 41, to the business of acting. He has been in dozens of TV shows, including his latest role: playing Daniel Brady, a Marine veteran who struggles to adjust to civilian life, on Netflix’s longest-running original series. Now in its seventh season, Virgin River delivers drama and romance against the backdrop of a remote Northern California town with a strong sense of community.

Hollingsworth, a father of three, was diagnosed with ADHD in his late 30s, though he reports that related challenges ranging from executive functioning to auditory processing began as early as kindergarten. The Canadian actor only realized he had ADHD after his oldest son, Hemingway, was diagnosed.

Q: Why are you speaking publicly about your ADHD diagnosis now?

I was diagnosed with an auditory processing disability when I was young. Growing up, I took pride in learning about my strengths and weaknesses. After my son was diagnosed with ADHD at age 5, I started to realize that many of my struggles – with time management, organization, impulse control, distractibility – checked just about every box for ADHD. It was an epiphany. I was 38.

[Read: Late Diagnosis: Was ADHD to Blame All Along?]

Neurodivergence still carries stigma. You have ADHD, so you’re not that smart or you have behavior problems. That is just not true. The more we properly diagnose people and see that many CEOs, doctors, actors, and musicians have neurodivergent brains that allowed them to excel in their position, the better off we are. When someone with ADHD focuses on their areas of interest and excellence, the sky’s the limit.

Q: How did your auditory processing struggles affect you as a child?

I had to advocate for myself to get the resources that I needed – extra time on tests, working in a quiet environment, having someone take notes so I could solely focus on what the teacher was saying, and having access to computers for spell check. In my high school years, I led workshops to help teachers learn how to identify someone with a learning disability and give them the tools they needed. I recently found a binder with my high school report cards, assessments, and other materials, including this presentation. It was cool to see what I was presenting to as many as 150 teachers at a time.

Even at a young age, I understood what I needed. The first day of school, I’d sit down with the teacher after class to explain my struggles and strengths, and that I really wanted to learn, even if it looked like I was not always paying attention.

[Read: Learning Disabilities Overview – Reading, Writing & Math Disorders]

Frustration was high because my desire to learn and finish projects was there, but my facility wasn’t. That’s why neurodivergent teems get depressed or engage in negative self-talk. It’s an internal battle I still struggle with today when I don’t meet deadlines or don’t execute or fall short on doing things because of my ADHD.

Q: Do you share similarities with the character you play on Virgin River?

Daniel Brady is an outcast, with little family support. I had a lot of great family support. But he is someone who struggles with fitting in and adhering to social norms, and I struggled with that as well. ADHD kids can get pushed outside of social circles. When you’re young, it’s fun to be around someone who’s wild and crazy and goofing around. As you age, the inability to understand social cues, and what is okay and not okay, starts to interfere with social relationships. Brady struggles with trying to be the better version of himself, and I can relate to that.

Q: What challenges are you working through now?

Getting overstimulated is tough; controlling my temper and emotional regulation is an ongoing battle. As a dad, you want to set an example. With Hemingway, we bond over the emotional regulation techniques I share with him. I’ll say, “Let’s do a couple of laps around the house together,” or “Let’s take a moment to go outside and breathe,” or “Let’s take a big drink of water.” It’s rewarding to share with him my experience with big emotions, and it’s something unique that we share.

Neurodivergent Actors & Celebrities: Next Steps

• Learn: Famous People with Dyslexia, Dyscalculia & Other Learning Differences
• Read: ADHD Pride – Inspiration from Our Favorite Role Models
• Read: Olympians, Professional Athletes, and Sports Legends with ADHD

Benjamin Hollingsworth is best known for his roles in the CBS television series Code Black and Netflix’s Virgin River. He has three children: Hemingway, Gatsby, and Juniper.

Carole Fleck is Editor-in-Chief at ADDitude magazine.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Q: I feel like I perform better when I’m facing a tight deadline, but the stress of waiting until the last minute is taking a toll. How do I move past this?

It sounds like you’re experiencing the optimistic but inherently flawed thought patterns that fuel procrastination. As an ADHD and procrastination researcher, I call these patterns “automatic avoidant thoughts” (AATs) – quick, believable thoughts that make avoidance seem reasonable in the moment.

People with ADHD are especially likely to slip into these thoughts, but your brain can also be rewired to propel you into action.

[Read: How to Stop Procrastinating, According to ADHD Experts]

The Thoughts That Drive Procrastination

One study found that people with ADHD experience AATs, like the ones listed to the right, 62% of the time, compared with 35% of the time for people without ADHD. The more AATs someone reports, the more likely they are to experience challenges with inattentiveness, distractibility, and task avoidance.

The first step to overcoming procrastination is to recognize your most frequent avoidant thoughts as well as the time of day, or situations, in which they appear:

• I do better waiting until the last minute.
• I have time to do this later.
• I’ll feel like doing this later.
• I’ll just do this one thing first.
• This usually “sucks me in,” but I’ll just do it for a minute.
• I have plenty of time; I’ll just do one more thing before I go.

[Read: How to Set Intentions to Crush Procrastination]

Create a Strategy

When you become aware that you’re experiencing an avoidant thought, acknowledge that you’re on the verge of procrastination. Shift to engagement with a strategy like the following:

• Do the smallest, easiest part of the task first to build momentum.
• Use the Pomodoro technique (25 minutes of work, 5 minutes of rest, repeat).
• Play a pump-you-up song.
• Body double for extra accountability.
• Visualize the finish line and see yourself crossing it.

It takes lots of practice to undo patterns, so go easy on yourself when you inevitably fall back into old procrastination habits.

Think of an effective teacher or mentor in your life: What makes them motivating to you, and how can you coach yourself similarly? Write down your engagement strategies to help you remember and set realistic expectations for change. Even catching your avoidant thoughts and choosing to do things differently just 10 percent of the time can make a big impact.

How to Stop Procrastination: Next Steps

• Read: How to Stop Procrastinating, According to ADHD Experts
• Watch: “Stuck in Procrastination Mode? Turn Intention into Action with ADHD”
• Read: 6 Ways to Get Started on That Project

Laura E. Knouse, Ph.D., is professor of psychology at the University of Richmond in Virgina. She is co-author, with Russell A. Barkley, Ph.D., of Living Well with Adult ADHD. 

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

The following is a personal essay that reflects the opinion of its author.

As a psychologist, I hear regularly from female clients who are categorically denied life-altering treatment. They bring my clinical ADHD assessment and diagnosis to their prescriber, only to be told their symptoms actually stem from being tired, overwhelmed, or overcommitted. The more successful the women appear, it seems, the more likely their physicians are to dismiss their ADHD diagnosis.

One primary care provider told my client that she was exhausted and overwhelmed from working and caring for her “too many children.” He refused to treat her ADHD, despite my clinical diagnosis and her own detailed explanation of how her symptoms interfered with daily living. Instead, the provider prescribed an anti-anxiety medication.

Another client, who had several Ivy League degrees and was, by all measures, a high-achieving professional, handed her psychiatrist my clinical report of her ADHD diagnosis. Drained by years of masking, and Herculean efforts to climb the corporate ladder, she asked for medication to treat her symptoms. Her provider’s response: “What’s the point of treating this now? You’ve gotten this far.”

[Read: Don’t Let Them Talk You Out of Your ADHD]

Men are not excluded from physicians’ misdiagnoses and lack of knowledge, or their full-on consequences. I had an autistic patient who has battled severe allergies and gut issues for years. He went to his allergy immunologist recently and asked for mast cell activation syndrome (MCAS) testing. His doctor said that the emerging research linking autism and MCAS was an “Internet trend” and shrugged off his concerns.

The High Stakes of Lower Functioning

For decades, women, girls, and minorities, in particular, have been overlooked and underdiagnosed for ADHD. As research has shown, failing to receive a proper ADHD diagnosis and treatment can raise the risk for mental health issues, substance use, criminal convictions, unintended pregnancies, domestic violence, motor vehicle accidents, and lower educational and vocational achievement.

It’s not surprising that neurodivergent women are more likely to report that their doctors dismiss ignore, or invalidate their concerns, As a group, they have been systemically marginalized and the effects are almost universal”: They mask, harbor self-doubt and low self-esteem, and exhibit people-pleasing behaviors at the expense of their own needs.

When people with ADHD and autism feel “less than” for their entire lives, they internalize the nagging sense of shame and negativity that comes from the challenges associated with the condition. Regardless of their intelligence and education, these individuals are more susceptible to second-guessing their own medical concerns when they are dismissed by a physician.

[Read: On Medical Gaslighting and ADHD]

It can be terrifying to challenge an authority figure, especially a clinician who seems to be in a rush, and explain that they’re not being heard. Many women would rather not push back for fear of unleashing their own anger or feeling embarrassed.

The End Game

My client with the Ivy League degrees sought out providers who listened to and respected her. Advocating for herself as a patient helped her in other areas too. She is speaking up for herself in her job, socializing with more confidence, and setting boundaries in her relationships.

The woman whose provider blamed her symptoms on caring for too many children, and diagnosed her with anxiety, did not fill her benzodiazepine prescription. Instead, she sought the expertise of a different provider who confirmed her ADHD diagnosis and prescribed stimulants. She now knows what it’s like to function with more predictability.

The man with autism and suspected MCAS is still searching for a provider with knowledge and experience in this burgeoning area of research.

Why Are Doctors So Dismissive? Next Steps

• Read: “It’s Probably Just Stress:” When Doctors Dismiss ADHD Symptoms
• Read: “Medical Gaslighting Convinced Me That I Didn’t Have ADHD”
• Read: “15 Ways to Make ADHD Patients Feel Seen and Heard.”

Karen A. Saporito, Ph.D., is the founder and clinical director at Integrative Psychology Associates of South Jersey.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Have you ever been told by your doctor that your symptoms were “all in your head,” or a sign of unmanaged stress?

Have you ever sought an ADHD diagnosis, only to be perceived and/or dismissed as drug-seeking?

Has an evaluator ever ruled out ADHD because you or your child performed well academically?

Have you been denied treatment with ADHD stimulant medication due to your age alone?

Scenes like these — when providers attribute a patient’s concerns to stress or anxiety, invalidate their persistent symptoms, or fail to conduct necessary evaluations — are not uncommon. These demoralizing experiences are referred to as medical gaslighting and the consequences can be severe.

[Personal Story: Medical Gaslighting Convinced Me That I Didn’t Have ADHD“]

Medical gaslighting, whether rooted in ignorance, bias, or arrogance, can delay life-changing treatment and sow patient mistrust in the healthcare system. This is particularly true among those who are less likely to be taken seriously, such as women, older adults, and people of color.

ADHD and the Legacy of Self-Doubt

People with ADHD are particularly susceptible to medical gaslighting for the following reasons:

• Low self-trust. People with ADHD are often conditioned to question their instincts and judgment after a lifetime of negative feedback — they’re too sensitive or too emotional — and the residual feelings of shame and self-doubt. Over time, many come to distrust their perceptions, which makes it easy to accept a clinician’s invalidating view over their own.
• Masking. Some clinicians believe adults couldn’t possibly have ADHD if they hide their symptoms, appear successful, or weren’t diagnosed as children.
• Misinformation. While ADHD awareness has grown, so has scrutiny. Content on social media has prompted many to seek help, but misinformation has also led to incorrect self-diagnoses.

[Free Guide: How to Talk to Your Doctor About ADHD Research]

Why Medical Gaslighting Happens

Lack of Knowledge

Too few primary care doctors are trained in the complexities of ADHD: the high prevalence of co-occurring conditions; the role of hormones on symptoms; the power and prevalence of emotional dysregulation, a common and impairing feature of ADHD; and the ways ADHD presents in women, people of color, older adults, and other underserved groups.

Bias

Assumptions and stereotypes about gender and race influence medical decision-making. Some clinicians may misinterpret internalizing symptoms of ADHD –—more common in women — as anxiety, depression, or even personality traits. Among Black and Latino children, ADHD symptoms are more likely to be misattributed to disruptive behavior disorder, research shows.

Physician Superiority

Some clinicians believe they know best when it comes to diagnosis and treatment and as a result, leave patients’ concerns unaddressed.

ISO Professional and Empathy

You deserve a provider who listens to you with openness, curiosity, respect, and a willingness to learn. You deserve a healthcare collaboration in which your provider is the medical expert, and you are the authority on yourself.

How to Challenge Medical Gaslighting

In and out of the doctor’s office, take these steps to quiet self-doubt, restore trust in your instincts, and effectively advocate for yourself.

Know before you go.

Research the typical medical process associated with your concern. If you’re seeking an ADHD evaluation, for example, research gold-standard assessments to gauge your clinician’s protocols.

Keep a symptom journal.

Log your concerns, including timing, severity, and daily impact of symptoms. Concrete examples are more effective than vague descriptions.

Prepare questions and prioritize them.

If you receive unsatisfying responses, ask for clarification right away. Repeat your providers responses back to them to confirm your understanding.

Use scripts in the event of pushback:

• How will you ascertain that my symptoms are caused by [X], not [Y]?
• I’m open to exploring all possibilities, but I’d like [ADHD or other suspected condition] to be evaluated alongside those.
• My current treatment isn’t managing my symptoms. I’d like to discuss whether a medication adjustment is appropriate.
• I’m not comfortable leaving without a plan for further evaluation.

Adopt a problem-solving mindset.

Focus on what can be done rather than what can’t. Try, “I’d like to keep this on our radar even if we don’t act on it today.”

Watch your tone and body language.

If you’ve experienced medical gaslighting before, you may inadvertently come across as confrontational and put doctors on the defensive. Role-play to find the right balance between firmness and approachability.

Pause and regroup.

If you become emotional, take a few breaths and say, “I feel like my concerns aren’t being taken seriously and that’s affecting my trust in this process.”

Read patient forums.

Online communities offer support and accounts from people who can validate your concerns and share how they navigated medical gaslighting.

Spot red flags.

Most cases of medical gaslighting likely stem from a lack of knowledge rather than malice. All providers can make mistakes, but the following signs suggest you should seek care elsewhere:

• Attributing your symptoms to a cause without proper clinical evaluation or testing
• Discouraging you from seeking a second opinion
• Dismissing research; being unfamiliar with current understandings of ADHD
• Interrupting or rushing you
• Refusing to problem-solve
• Leaving you feeling worse than when you arrived

Medical Gaslighting and ADHD: Next Steps

• Learn About: Medical Gaslighting and ADHD
• Download: It’s Not ADHD: Common Diagnosis Mistakes
• Read: Why ADHD in Women is Routinely Dismissed, Misdiagnosed, and Treated Inadequately

Jennifer Fraser, Ph.D., is an author, educator, and the founder of The Bullied Brain.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

A major part of maintaining productivity is managing others’ expectations around how we spend our time and energy. Fear of criticism, feelings of inadequacy, past challenges with consistency, and problems prioritizing compel people with ADHD to stretch themselves too thin — sometimes at great cost to their mental health and work relationships.

While saying “yes” by default can feel like the correct response, self-care and personal power often come from the lost art of saying “no” — an underutilized but transformative productivity skill. Practice how to politely but firmly decline requests with responses such as:

• “I don’t want to set myself up for failure or set you up for disappointment.”
• “I’m maxed out this week and wouldn’t want to slow you down.”
• “Thank you for the opportunity. I must pass, but please keep me in mind later.”
• “I can’t take this on, but I can recommend someone who might help.”

[Free Resource: Get Control of Your Life and Schedule]

If you’re not sure whether to decline or accept a particular request, recall moments when overloading your plate backfired. Otherwise, circumstances and what is left over at the end of the day will determine what you get done.

Embrace Transparency

You already know that people-pleasing is a flawed coping mechanism that, in many cases, often becomes the quickest route to “people-disappointing.” So, if you need more time on a proposed deadline, for example, ask for a few extra days. Keep your request simple and clear.

Because ADHD interferes with predictability, it’s important to excel at transparency. Say, “You know what? I completely forgot about that, and I’m sorry. Here’s my plan to fix it.” It’s better to “disappoint” early, when there’s still time to develop a Plan B.

What’s Your (Self) Worth?

Consider how ADHD-related challenges have shaped your ideas about productivity, especially if you were diagnosed later in life. How much do you link self-worth to output? How comfortable are you setting boundaries? How much do you sacrifice in the name of productivity? Reflecting on your past experiences will help you abandon toxic practices.

[Webinar Replay: Stop People Pleasing!]

Saying “yes” to what is beyond our capacity can lead to burnout and resentment. At the same time, a history of productivity challenges and unmet expectations can lead us to feel like we don’t have the right to say “no.” But no one can take away our agency. ADHD or not, we are allowed to decide how we use our time and energy — without guilt or shame.

How to Say “No:” Next Steps

• Free Download: The Eisenhower Matrix for Prioritization
• Read: Stop Prioritizing Everyone Else
• Read: Simplify Your ADHD Life by Learning to Say “No”
• Q: “How Can I Stop People-Pleasing Behaviors at Work?”

Ari Tuckman, Psy.D., MBA, is a psychologist and the author of The ADHD Productivity Manual(#CommissionsEarned).

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

If you’ve ever lost it in a meeting, or avoided your manager after an unfiltered emotional reaction, what you’ve experiences isn’t personal weakness. It’s your brain doing exactly what ADHD brains do under stress.

Whether you’re anticipating or recovering from a difficult situation at work, use the SPACE model to stay calm, regulate your emotions, and recover professionally. Remember that controlling emotions isn’t about becoming someone else; it’s about developing more skill in being who you already are.

S: Spot Your Patterns

Get ahead of the problem by recognizing triggers, such as:

• Performance reviews
• Activities with high-stakes visibility
• Unclear expectations
• Deadlines
• Increased workload

Think about your last three emotional workplace incidents to identify your personal triggers.

[Watch: How ADHD Amplifies Emotions]

Signs of activation:

• Increased blinking
• Voice pitch change
• Posture shifts
• Muscle tension, fidgeting, pen-clicking
• Shallow breathing
• Feeling hotter or colder
• Elevated heart rate
• Irritability, defensiveness, and black-and-white thinking
• Stomach tightness, nausea
• Feeling an impulse to escape or hide
• Difficulty tracking conversations

[Read: How to Keep Emotional Distress from Snowballing]

P: Pause the Escalation

All you need is 90 seconds to let a feeling pass and avoid further activation. Try these tactics to buy yourself time:

• Bring a pen and paper to meetings. Writing gives you something to do and slows down the brain.
• Take sips of water; swallowing taps the parasympathetic nervous system, signaling the body to calm down.
• Roll your shoulders, adjust your posture, and press your feet to the floor.
• Count backward from 100 by 5s.
• Squeeze your hands together under the table.
• Try box breathing – inhale, hold, exhale, hold again, for 4 counts each.
• Describe the meeting room in your head (note colors, shapes, temperature, etc.).
• Use strategic fillers:
  • “That’s a great question. Let me think about that for a moment.”
  • “Would it be helpful if I put some thoughts in writing?”

A: Act in the Moment

When you’re activated and need to do something NOW:

• Treat yourself kindly. Instead of, “I’m so stupid; this always happens,” say, “I need a moment to collect my thoughts.”
• Normalize tears. Say, “I’m getting emotional because this matters.” Breathe through your nose and keep talking to reduce tears.
• Lower your voice and speak slowly and deliberately.
• Uncross your arms and unclench your hands.
• Focus on facts. Say, “What I’m hearing is…”
• Maintain eye contact to steady your focus, but don’t force it.
• Pause and revisit:
  • “I’m going to grab some water and be right back.”
  • “Can we come back to this in 15 minutes? I’ll be more productive after a quick reset.”
  • “Thank you for your patience. I am ready to continue now.”

C: Clear the Air

Perform damage control within 24 hours. Begin by considering the following:

• Have you recovered enough to begin addressing the incident?
• What’s the minimum viable response?
• Avoid over-apologizing. Say: “I didn’t handle that as well as I would have liked. I take responsibility for my behavior. Here’s how I plan to address future situations.”

Consider these steps if you have formally disclosed your ADHD diagnosis.

• Talk to your manager if the incident affected team dynamics or if your professional development is at stake.
• Focus on solutions, not limitations. You might say, “I have ADHD and sometimes need accommodations around ___. This is what works for me…”
• Request specific supports with timelines:
  • “Could I receive meeting agendas 24 hours in advance so I can prepare?”
  • “Could we meet weekly to discuss workload concerns before they escalate?”

E: Evolve

• Revisit your morning routine to find new ways to reduce stress before work.
• Implement transition rituals (e.g., At 12 p.m., I will step away from my desk for lunch. Before returning to work, I will take three deep breaths).
• Schedule decompression time after meetings or other triggering activities.
• Understand your sensory triggers and modify your environment (e.g., noise levels, lighting, room temperature, smells).
• Script responses to predictable tough questions. Role play difficult conversations with trust people.
• Remember that preparation is not a sign of weakness; it’s a strategy.
• Continue to identify tools for your emotional regulation kit – box breathing, self-talk, etc. Practice these skills even in the absence of stress. Seek therapy for additional help in building coping skills.
• Let time and changed behavior speak for you. Continue to gather evidence that you can handle such situations differently.

How to Control Your Emotions at Work: Next Steps

• Read: Bored at Work? Motivation to the Rescue
• Read: An ADHD Cheat Sheet for Effective Workplace Communication
• Read: DESR – Why Deficient Emotional Self-Regulation is Central to ADHD

Diann Wingert is a licensed psychotherapist-turned-business-coach for neurodivergent entrepreneurs.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

From the time I was in my 20s, my mother and I battled over her clutter. My mom was 77 years old when I realized, after listening to a podcast, that she didn’t have a hoarding disorder; she had undiagnosed ADHD that had been hiding in plain sight her entire life.

Suddenly, decades of accumulation, unfinished projects, and piles of clutter that crowded our home had an explanation. My mother didn’t see clutter when she looked at her stacks of craft supplies; she saw unrealized creative dreams. When she held onto magazines, it wasn’t hoarding disorder; it was her brain’s way of preserving information she thought she’d need someday. My understanding of this transformed everything.

How to Let Go

In my work as the founder of Silver Linings Transitions, a senior move-management and home-organizing company, I regularly ask seniors about their downsizing plans. Most say that their families don’t want their things, and they don’t want to tackle the overwhelming task of decluttering themselves. I’ve seen three scenarios play out: They hire a dump truck, save everything, or prepare for a family war.

[Free Self-Test: Could You Have Hoarding Disorder?]

When my grandmother passed away, my mother couldn’t make decisions about her belongings and brought everything that wasn’t claimed into her home. This contributed to even more clutter and reduced mental health in the years it took her to finally let go.

After my aunt passed away, the police had to be called when family members’ disagreements over how to divide her belongings escalated to rage. This is why I believe that proactively decluttering your belongings as though you’ve passed away is essential; it will take untold burden and guilt off loved ones later.

Downsizing Strategies for ADHD Brains

Dictating what they should keep, pass along, and donate is a good way to start a battle with your parents. If you have ADHD, they probably do too. You might want to share your own experience with ADHD and how it has contributed to clutter and delayed decisions for you.

Then, do the following as you start the process:

• Set boundaries. Be candid about your limits. You might say, “My ADHD means I get overwhelmed and emotionally dysregulated when surrounded by clutter for too long. Let’s agree on time limits — maybe 90 minutes — and then I’ll need to stop.”
• Gain momentum with low-hanging fruit. Start with the obvious: trash, expired food and medication, and broken items.
• Think “needy family” for donations. When our sense of justice kicks in, we’re more likely to let things go. Obvious donations include duplicates, forgotten items with no sentimental or actual value, abandoned hobbies, and impractical items like shoes with high heels.
• Gamify the process. This helps people of all ages with ADHD. Remember to build in rewards.

[Free Webinar Replay: “Clearing the Chaos: ADHD-Informed Strategies for Tackling Clutter and Hoarding”]

When to Ask for Help

If you’re drowning in clutter and can’t seem to start, or you want to preserve your relationship, hire a professional who deals with this regularly, such as the National Association of Senior and Specialty Move Managers or the Institute of Challenging Disorganization.

My mother and I now have a relationship I never imagined could be possible. Instead of judgment about her clutter, I offer empathy. Instead of shame, there is understanding. We’re two ADHD brains navigating the same challenges differently, and, though I do it professionally, I am not risking our peace to help my mom downsize.

ADHD Decluttering Tips: Next Steps

• Free Download: 22 Clutter-Busting Strategies for Adults with ADHD
• Read: The Intersection of ADHD and Hoarding Disorder
• Read: 4 Emotions That Compound Clutter — and How to Overcome Them
• Q: “How Should I Organize My Home for a New Phase of Life?”

Jami Shapiro is a certified senior advisor and creator of SilverLiningsTransitions.com and GrandmaHasADHD.com.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

A history of substance abuse often precludes a young patient with ADHD from receiving a prescription for stimulant medication. It’s a common precaution, but new research suggests withholding treatment may do more harm than good. In fact, withholding ADHD treatment may put young people at greater risk of health problems and other adverse outcomes.

A national study led by researchers at the Penn State College of Medicine found a striking treatment deficit among adolescents and young adults diagnosed with both ADHD and substance abuse disorder (SUD). Published in the Journal of the American Academy of Child and Adolescent Psychiatry, the study analyzed medical records from more than 1.2 million people ages 15 to 25 diagnosed with ADHD. Of those, nearly one in four also had an SUD.

When a young person with ADHD received an SUD diagnosis, they were significantly less likely to be prescribed ADHD medication, the study found. Ongoing stimulant prescriptions dropped by roughly 15% among this group, and new stimulant prescriptions fell by more than 17%.

Young people who continued receiving ADHD treatment had meaningfully better outcomes, with fewer emergency room visits, fewer hospitalizations, fewer accidental overdoses, and fewer suicidal thoughts and attempts. They were also more likely to continue with psychiatric care. Most strikingly, ADHD treatment was associated with an approximately 30% lower risk of death over five years.

[Watch: ADHD Treatment and Substance Use Problems – The Latest Research on Stimulants & SUD]

Benefits were seen with both central nervous system stimulants (e.g., Adderall, Ritalin) and non-stimulants (e.g., Strattera), though stimulants were associated with even greater reductions in certain adverse outcomes.

These findings directly challenge the assumption that stimulant treatment worsens substance use-related problems.

The ADHD-SUD Connection

Research suggests that up to half of people with ADHD may develop a substance use disorder at some point in their lives due to genetics and neurobiology. Impulsivity, poor emotional regulation, and difficulty thinking through consequences can increase vulnerability to substance use. Without effective treatment, some young people discover that substances temporarily quiet the mental restlessness or emotional pain that ADHD can cause.

When ADHD and SUD occur together, the stakes are significantly higher: We see elevated rates of emergency room visits, hospitalizations, accidental overdose, suicidal thoughts, suicide attempts, and higher mortality risk. Effective treatment is not optional. It is urgent.

[Self-Test: Could You Have a Substance Use Disorder?]

The Risks of Withholding Medication

Stimulants typically produce significant symptom improvement. However, they are also controlled substances with documented potential for misuse and dependence, a concern that becomes even more significant when substance use is already in the picture. Many families and clinicians share this unease, and it helps to explain why providers often hesitate to prescribe stimulants once substance use is diagnosed.

However, when ADHD goes untreated, serious consequences may follow. Untreated ADHD can drive academic failure, emotional dysregulation, and low self-esteem, all of which can fuel substance misuse. Effective ADHD treatment interrupts that cycle. Better symptom control helps young people make safer decisions, stay engaged in school or work, and participate more consistently in recovery programs. For some, ADHD medication may also reduce the urge to self-medicate.

The Bottom Line

While any controlled substance should be prescribed with caution to patients struggling with substance use, an SUD diagnosis should not automatically end access to evidence-based ADHD treatment. Every patient is different, and the right approach depends on the individual. What matters most is that the conversation between doctor and patient remains open, treatment is actively monitored, and care is coordinated across mental health and addiction specialists when needed.

Questions to ask a treatment team include:

• What are the risks and benefits of each medication option?
• How will treatment be monitored safely?
• What warning signs should we heed?

The goal is not just symptom control; it is promoting safety, restoring functioning, and giving young people a genuine chance at a healthier future. If you have questions about your own treatment or your child’s, bring them to your clinicians. Advocate for comprehensive care. The evidence is on your side.

When Drug Testing Is Routine

Some ADDitude readers have told us that they were required to submit to regular drug testing as a condition of continuing to receive their ADHD stimulant medication prescription. Among the reasons: to monitor adherence, prevent misuse, or comply with controlled-substance monitoring guidelines.

Here are a few of the comments they shared:

“The policy from my doctor was that I had to sign an agreement before she would prescribe medication, and if she ever felt that I was abusing it, she would give me a test. I haven’t been asked to take a test and it’s been three years since I signed on.”

“It costs $150 every time they ask me for a urine test. It’s ridiculous.”

“I have to do a drug screen once a year in order to refill my Adderall prescription.”

“As an adult, this policy has been required by my doctor to confirm that I am, in fact, taking my medicine. However, when I was younger and seeing a pediatrician, it was never required for me.”

Stimulant Treatment and SUD : Next Steps

• Watch: Substance Use Disorder and ADHD – Safe, Effective Treatment Options
• Read: The Damaging Effects of Cannabis on the ADHD Brain
• Read: Substance Use Disorders and ADHD – 5 Key Facts and Additional Resources

Raman Baweja, M.D., is a professor of psychiatry and behavioral health and public health sciences at the Penn State College of Medicine in Hershey, Pennsylvania.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

My ADHD diagnosis at the age of 30 introduced me to rejection sensitive dysphoria (RSD) – a term used for the intense pain and agony caused by criticism, real or perceived. Learning about RSD opened my eyes to the impact of ADHD on my life; it helped me understand why I lived with an ever-present, heavy shame.

My shame developed early. I was a child when I first sensed that my innate interests and way of being were faulty. That there was something wrong with me, and that everyone else functioned better. It was an idea reinforced over and over, in moments big and small, like every time my parents called me “artsy fartsy” for my interest in all things creative – the ultimate insult in my conservative household. Or like when a classmate told me, to my horror, that my favorite color, red, was ugly, and that pink was the correct choice for girls. Or when a school psychologist told me that I would be an excellent student if I just “applied myself.”

My symptoms and mishaps — being late, forgetting things, occasionally poor grades – would launch me into shame spirals and whirlwinds of self-loathing. I developed a host of other conditions, including depression and anxiety, all of which I believe were exacerbated by untreated ADHD, RSD, and unaddressed shame.

Learning about RSD led me to my current path as a therapist. I’ve come to see that I’m not alone in managing persistent feelings of rejection, worthlessness, inadequacy, and not measuring up. In fact, I’m still floored by just how deeply we’re impacted by the shame of ADHD, possibly more than the core symptoms of the condition.

Managing RSD

I speak from professional and personal experience when I say that it’s possible to manage RSD’s impact on our lives. Here are the strategies I use for myself and share with my clients to prevent and manage intense emotional spirals.

[Get This Free Download: Understanding Rejection Sensitive Dysphoria]

1. Know your triggers.

Think about the last time you felt awful about yourself. What were the circumstances? Were you late? Did you forget something? Did you lash out at someone you love?

What other thoughts and feelings did that moment bring up? What stories did you tell yourself about the situation? Were you inadvertently comparing yourself to others? Were you worried you were letting someone down?

Knowing when you are more likely to fall into a shame spiral can help you anticipate and intervene. Running behind, for example, is a huge RSD trigger for me.

2. Talk to yourself like you would to a friend.

When I realize that I’m running late, for example, I do my best to take a deep breath and speak kindly to myself. I remind myself that being late isn’t a sin, and that I’m doing the best I can. I look at the evidence for all I did to try to make it on time. I pat myself on the back for what went well and make note of what didn’t so that I know for next time.

[Read: RSD Triggers “Identity-Level Pain” for People with ADHD]

The next time you’re facing a trigger, try compassionate self-talk. Seriously. Over time and with practice, your own words will have a calming effect.

Bonus! Here’s a quote I like to offer my clients: “I am a neurodivergent in a neurotypical world, I am doing the best I can today, which might look different depending on the day.”

3. Use distraction or humor.

Having a distractible mind comes with its perks. Our brains can literally run away from our self-deprecating thoughts into more useful spaces.

When I feel a shame spiral come on, I pull out my to-do list and focus on completing a small task. Or I jog in place. Jumping jacks are also a great distraction that dispel energy.

Humor may be the last place your brain wants to go when RSD is lurking, but I promise it helps. I also find it helpful to keep a folder of funny ADHD memes or reels to review when I need to bring some levity to the situation.

Using humor and compassionate self-talk doesn’t mean that we’re avoiding reality or giving ourselves a pass. If I’m running late because I ignored my alarms, I’m not using humor to bypass accountability. Instead, I use these tools to help me bypass the shame that keeps me stuck and tells me stories about my worth that just aren’t true.

Emotional Spirals, RSD, and ADHD: Next Steps

• Read: “I Can’t Handle Rejection. Will I Ever Change?”
• Read: Escaping the Captivity of RSD
• Read: How to Control Your Emotions and RSD in Real Time

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

One afternoon, I sat at my kitchen table in tears. I didn’t want to cry — I did everything I could to stop the tears, but they came anyway. My youngest child had just told me she wished I would put on my headphones to listen to my music instead of playing it through our Bluetooth speakers.

Totally harmless comment. No big deal, right? Not with rejection sensitivity.

When my kids were born, I had all these ideas about the kind of home I wanted them to grow up in. One of those ideas? A home filled with music. It was a memory I wanted them to carry and share with their own kids. Something I thought would be joyful.

As dramatic as it sounds, it hurt to hear that my dream for my daughter’s childhood was basically an annoyance. I reflected on years past when she did dance and sing with me in the kitchen, which only made the pain worse. But I made sure my daughter knew I was just sad about the situation, not upset at her.

[Read: It’s OK to Cry — and Other Lessons from a Sensitive Mom with ADHD]

Parenthood with rejection sensitivity means navigating many benign yet painful moments, knowing that our children don’t mean harm. Babies can make us feel rejected when they cry and cry and nothing we’re doing is soothing them. We feel rejected when our toddlers turn away from us, though we know we are their entire world.

Rejection sensitivity hits harder as they become older. They become embarrassed to be seen with us. The hugs get fewer and farther between. They test boundaries, disapprove of our decisions, and reject advice from us as they practice independence. They accuse us – the people who want nothing but their happiness – of not wanting them to have fun or be happy. They don’t yet realize how deeply their words sink. In many ways, our children can unintentionally make us feel like we’re falling short.

How to Parent with Rejection Sensitivity

1. Broaden your view.
My therapist told me that practically all parents struggle with feelings of inadequacy. After all, there are an infinite number of ways to be a good parent. Yet we tend to focus on the things we can’t do, and that convinces us that we’ve fallen short.

2. Stop mind reading.
If your child happens to point out that, hey, all their friends get to play baseball so why can’t they, and the reason is that you don’t have the money to pay for both baseball and cello and you chose cello, it can feel like your child is saying your parenting is not good enough.

[Read: How to Control Your Emotions and RSD in Real Time]

That isn’t what they’re saying. What they’re saying is, they want to play baseball. Notice when you’re developing a story out of nothing, and focus on the evidence.

3. Practice letting go (and practice some more).
Living with AuDHD, I often fall into the trap of taking everything people say, including the things said by my children, literally and to heart. And because I have those delightful additional negative messages in my brain from when I was a child, it is not easy to convince myself that I should brush it off and let it go. But I’ve gotten better at it.

As an adult, I have the ability and responsibility to look at the things my children say through the lens of them being teenagers – with developing brains and unstable hormones – and me being the grown-up.

When warranted, I tell my children their comment was hurtful or uncalled for, but I don’t let it settle into my heart.

4. Regulate and return.
Rejection sensitivity means that I sometimes have to walk away from a conversation with the promise to come back to it later, when I’m calmer. Sometimes it means switching to communicating through text so I don’t blurt out anything I don’t mean. Sometimes it means processing my feelings privately or with my therapist. I’ll go for a walk until my anger or frustration simmer, as losing my temper will help no one.

When I walk away or pause, I make sure my children know that I’m trying to regulate – not that I’m walking away from them.

My job isn’t to never feel rejected. My job is to make sure my rejection sensitivity doesn’t trigger a negative cycle that becomes theirs to handle.

Rejection Sensitivity and Parenting: Next Steps

• Read: “4 Rules for Taking a Mom Rage Break”
• Read: “My Child’s Short Fuse Lights My Short Fuse.”
• Read: How to Stop Emotional Distress from Snowballing

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Most people don’t recognize ADHD ableism when they’re swimming in it. They come into therapy sessions saying things like,

“Why can’t my partner just follow through?”

“My child should know better by now.”

“This shouldn’t be so hard for them.”

Most people also become needlessly (but understandably) defensive when they’re told that they’re acting ableist toward the people in their lives with ADHD. Ableism is often unconscious, shaped from societal conditioning that sets neurotypical functioning as the norm. Even people with ADHD can experience internalized ableism.

Ableism isn’t always loud or intentionally hurtful. Often, it shows up as harmless, “common sense” beliefs like the following:

• “Everyone should be able to sit still and listen.”
• “You just have to try harder.”
• “Following directions is a basic life skill.”
• “If it mattered, you’d remember.”

[Read: Has ADHD Warped Your Sense of Self?]

Ableism Breeds Frustration and Disconnection

Ableism inevitably leads to frustration, as neurotypical people attempt to make sense of the behaviors of their partners or children with ADHD that do not match their expectations. Worst of all, ableism often causes us to view symptoms and different ways of functioning as character flaws. A partner who forgets the plan is viewed as careless. A child who needs multiple prompts to start homework is labeled as lazy. Over time, these stories quietly damage connection.

How to Dismantle ADHD Ableism

Accept That We All Have Blind Spots

Ableism is a belief system that we all inherited and perpetuate without realizing. Unconscious ableist behaviors don’t make you a bad partner or parent. The explanations you were handed for ADHD behaviors were incomplete at best, and deeply stigmatizing at worse. Acknowledging ableism isn’t about blaming yourself, but about accepting the waters in which you have been swimming.

Right-Size Expectations

When I untangle ableism in therapy with my patients, what we’re actually doing is replacing outdated expectations with ones rooted in accuracy, compassion, and neurological reality.

[Read: What We Wish Our Partners Understood About ADHD]

Things begin to shift for the better once you recognize that your expectations of your child or partner never considered their neurodivergent wiring. When you find yourself frustrated, pause and consider:

• Is this about what’s realistic for their brain?
• Is it about what I was taught a “functional adult” should do?
• Is the standard I’m holding supportive or is it inherited?

Acknowledging ableism isn’t about dismissing challenges or letting people off the hook. Your frustration is real, your needs are real, and your exhaustion is real.

You don’t have to abandon your needs to embrace a neurodivergent-informed lens. You can hold both truths — “I need support” and “the old rulebook doesn’t fit this relationship.”

When families step into this updated understanding, something remarkable happens:

• Relationships soften
• Communication improves
• Kids feel less defective
• And partners feel understood.

Ableism and ADHD: Next Steps

• Read: Your Child Is Not Giving You a Hard Time. Your Child Is Having a Hard Time.
• Read: “What I Wish My Partner Knew About My ADHD”
• Read: 42 Raw Confessions from Women with ADHD

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Do conditions need to be “just right” for you to even think of starting a task?

Do your accomplishments rarely feel good enough?

Do you hide the time and attention you invest in things, fearing that others will see that your best efforts don’t always result in excellence?

Perfectionism is complex. Classic examples of perfectionism focus on high-achieving individuals who strive for flawlessness, work productively, and hold unrealistic expectations for themselves or others. But perfectionism can also look like avoiding tasks (which is often confused for “laziness” or lack of motivation), performing inconsistently, feeling criticism acutely, rehearsing scenarios, anticipating failure, and never feeling good enough — all lesser-known signs familiar to people with ADHD.

“Perfectionism actually shares a lot of traits with ADHD,” said Sharon Saline, Psy.D., in the ADDitude webinar “Perfectionism and ADHD: Making ‘Good Enough’ Work for You.” “Perfectionists can be all-or-nothing thinkers. They may believe that if it’s not completely right, it must be a failure. This is true for people who live with ADHD as well.”

While people with ADHD can absolutely exhibit classic perfectionism (especially “high-masking” individuals), many remain unaware that their challenges and self-defeating behaviors could be rooted in overlooked perfectionistic traits.

Take this self-test to gauge the degree to which you exhibit perfectionist traits.

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Signs of Perfectionism with ADHD: Next Steps

• Read: “My Fear of Failure Becomes Paralyzing Perfectionism”
• Read: You’re Not Perfect, So Stop Trying to Be
• Read: What Perfectionist Traits Infiltrate Your ADHD Brain?

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

A few years ago, as my daughter was in the middle of a crisis, I completely lost it. I was scared, reactive, and couldn’t tell where my fear ended and hers began. As a therapist with more than 20 years of experience treating ADHD and emotional regulation, I couldn’t access a single clinical insight at that moment.

That’s emotional dysregulation for you — it doesn’t always care about what you know about ADHD and coping strategies.

What pulled me back wasn’t a breathing exercise. It was one question I’ve come to rely on in my clinical work and in my own life: What else is true?

The Either/Or Trap

If you have ADHD, you know these thoughts:

I can’t do this because of my brain.

I ruined it again.

This is just who I am.

These all-or-nothing thoughts are quiet, familiar, and feel completely true. That’s what makes them so powerful and so worth examining.

[Read: You Are Not the Sum of Your ADHD Challenges]

ADHD brains are particularly vulnerable to the either/or, black-or-white trap. Not because of a lack of intelligence or insight, but because of how the ADHD brain is wired. When emotional dysregulation hits, it hits fast. The brain goes from 0 to 100 before the prefrontal cortex even registers what happened. There’s no pause, no filter, no gradual build. Just the emotion and the story that comes with it.

That story is almost always either/or. Either I’m capable or I’m broken. Either I handled that well or I failed completely. Either ADHD is destroying my life or it’s a superpower. No middle ground, no complexity, no room for both things to be true at once.

And that rigidity makes everything harder; the shame, the self-criticism, the sense that nothing will ever really change.

The AND Reframe

There’s a concept in dialectical behavior therapy called dialectical thinking. It’s the ability to hold two opposite truths at once without one canceling the other out. A simple question that gets to this concept is the same one I asked myself in that moment with my daughter: What else is true?

Not as a way to dismiss the hard thing. Not as toxic positivity. But as a genuine cognitive interruption. It’s a way of seeing the bigger picture when the ADHD brain has narrowed it down to one painful story.

[Read: Has ADHD Warped Your Sense of Self? It’s Time to Reclaim Your Story — and Power]

This is harder for my brain AND I can find a way through.

I acted impulsively AND that doesn’t define the whole relationship.

I’ve struggled with this for years AND I’ve also figured out more than I give myself credit for.

The AND doesn’t erase the first part. It refuses to let it be the only part.

Reframes Are Essential for ADHD Brains

Even after the ADHD emotional dysregulation storm has passed, it doesn’t mean the stories we tell ourselves have gone, too. In fact, they’re often left behind.

That’s exactly where the AND question does its work. Not during the spike (that’s often too early), but in the aftermath, when the emotion has settled but the story is still running. That’s when the prefrontal cortex can finally participate. That’s when “What else is true?” creates just enough pause to interrupt the either/or narrative before it hardens into identity.

I lost my cool AND I can still apologize.

I forgot AND I can still build a system that helps me remember.

I ran late this time AND my time management is getting better overall.

This is genuinely hard for my brain AND that’s not the whole story.

The next time you catch an all-or-nothing thought, challenge yourself to identify what else is true. You don’t need a perfect answer. You just need one more true thing. Something that makes the picture a little bigger, a little less rigid, a little more like reality. Because while the story your ADHD brain tells you in a hard moment seems like the truth, it’s not the whole truth.

All or Nothing Thinking with ADHD: Next Steps

• Read: How to Banish Negative Thoughts & Feelings
• Read: Challenging the Fallacy of “Not Good Enough”
• Read: “How Rewriting the Past Can Help You Overcome ADHD Shame”
  

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

Men notoriously drag their feet along the path toward mental health care. When they finally do take that step, it’s often because they recognize that what they’ve been doing is no longer working. The end result: an ADHD diagnosis after years of wondering, or a return to treatment after decades of ignoring lingering symptoms.

As a specialist in ADHD, I see guys hit their breaking point in three main areas:

At Work: “I Just Can’t Keep Up”

Men with undiagnosed or insufficiently managed ADHD often feel chronically behind in their jobs. They’re stressed out, knowing that they’re dropping balls, and worrying about their job security as well as how they’re perceived by their managers and coworkers.

• Read: What’s the Secret to Thriving at Work? 5 Keys for ADHD Adults
• Read: How to Focus at Work When You’re Bored, Overwhelmed, or Tired
• Get the eBook: Working with ADHD — a Career Guide

In Relationships: “My Partner Is Always Angry at Me”

Unmanaged ADHD can create imbalances in relationships. Often, the non-ADHD partner takes on more responsibility for the household and kids, while the ADHD partner feels like a disappointment due to forgetfulness and other ADHD traits. Nagging by one partner, and promises made but not kept by the other, can make things worse. This isn’t the relationship either partner wants.

• Read: The Happiness Formula for ADHD Relationships
• Read: For Men with ADHD — and Those Who Love Them
• Get the eBook: The ADHD Relationship Guide

On Parenting: “I Want to Be a Better Dad”

Kids get their dads to my office in two ways. One is when a new baby arrives, and parenting demands exceed the dad’s bandwidth. The other is when a child gets diagnosed, and the father sees himself in his child’s struggles.

• Read: A Guide to Raising Teenage Boys with ADHD
• Read: 5 Ways to Build Bonds – a Guide for ADHD Dads
• Read: Valuing the Stay-at-Home Dad

A Blueprint for Change

• Understand your priorities. Decide what deserves more of your time and energy, and what should get less. Talk to your romantic partner and your boss, so you’re focusing on the tasks and projects that will get you the most bang for your buck.
• Promise less but do more. It’s better to let a partner or manager know early that you won’t be able to deliver on a promise than to disappoint them at the last minute. This means looking at your calendar and contemplating what you can do in relation to your other responsibilities and what might require more time. It also means being honest with your partner when you don’t want to do a chore or task.
• Prioritize sleep. You might feel like you’re able to catch up on obligations by stealing time away from sleep. You may even tell yourself that you don’t need as much sleep. But sleep deprivation tanks your productivity, patience, and personality. Give yourself a good tomorrow by getting into bed at a reasonable hour tonight. Then commit yourself to it routinely.

For Partners: How to Support Men with ADHD

• Share your concerns. Men typically don’t feel comfortable talking about their mental health struggles. Begin a conversation by sharing your observations. You might say, “You seem less happy than usual.” Then ask if he would like to talk about it.
• Offer recognition and praise. Acknowledge the steps that your partner has taken to deal with his mental health challenges and improve his mindset. This is especially important when he hits roadblocks and needs to be reminded of his efforts. A qualified practitioner can help him on this path.
• Work together to solve problems. If your partner is grappling with a problem, resist the temptation to jump in and do too much. Rather, ask what he could do to solve this issue or how you might be helpful.

Managing ADHD in Men: Next Steps

• Free Guide: 10 Things I Wish Someone Had Told Me About ADHD
• Read: Navigating Emotional Reactivity After a Midlife Diagnosis
• Read: What Terrifies Men? Vulnerability.

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.

June 23, 2026

Receiving an ADHD diagnosis in adulthood significantly influenced patients’ sense of self, relationship to others, and encounters with the health care system in highly variable ways, found a new study published in Journal of Attention Disorders.¹

In the systematic review, researchers sought to understand the impact of receiving an ADHD diagnosis in adulthood by exploring changes in patients’ relationships with themselves, with others, and with societal systems. They concluded: “Receiving an ADHD diagnosis in adulthood is a complex relational process that can be both validating and destabilizing, with variation in experiences resulting from individual biographies, interpersonal resources, stigma climates, and service structures.”

Relationship with Self

Receiving an ADHD diagnosis in adulthood significantly impacted a patient’s self-concept, though the nature of that impact is highly variable, found the study. While the theme of diagnosis as a catalyst for improved self-concept was prominent, the researchers noted that the “ongoing, negotiated process of identity reconstruction” was not “a straightforward narrative.” The researchers noted each patient’s response was heavily informed by their past self-concept, and by the interpretative framework through which they understood ADHD. The following common threads emerged.

• Diagnosis was often described as a “turning point” that led to “biographical reauthoring,” as patients revisited past experiences through a new lens.
• Diagnosis led to a change in patients’ attribution of blame; moving it from themselves to overlooked ADHD. This often sparked self compassion and a more positive sense of self.
• Also common was a sense of grief and regret for missed past opportunities.
• In some cases, the diagnosis triggered concern about diminished future prospects.

Relationships with Others

While previous research has investigated how ADHD symptoms impact interpersonal relationships, the new study sought to explore how ADHD diagnoses impact relationships. High degrees of variability and complexity were noted in this realm of experience, with common themes including the following:

• Individuals reported experiencing a sense of “social difference” that the diagnosis magnified and also helped them understand and reframe.
• Diagnosis often functioned as a tool that helped individuals communicate their experience to others and aided in understanding.
• The decision to disclose an ADHD diagnosis was often influenced by fear of stigma.
• Through connection with a broader ADHD community, individuals gained validation, a sense of belonging, and relief from isolation.

Relationships with Healthcare Systems

Common themes included:

• ADHD diagnosis was frequently secured after misdiagnoses, and dismissive experiences with mental health professionals.
• The majority of patients described encountering multiple barriers in the diagnostic process, with “difficult pathways to diagnosis the norm rather than exception.”
• Once diagnosis was secured, patients reported many positive consequences of having greater access to opportunities for treatment and intervention, though this access was extremely inconsistent.

Though variability was found across many realms of patients’ lived experience, the study’s authors concluded that the research clearly revealed “the profound subjective significance of receiving an ADHD diagnosis in adulthood, and the human cost of ADHD services’ continued orientation toward children.”

Readers’ Voices Echo Findings

In describing their lived experience, ADDitude readers diagnosed with ADHD as adults have consistently given voice to the complex post-diagnosis emotional landscape. The article, “Relief, Grief, and More Raw Reactions to an Adult ADHD Diagnosis,” chronicles a spectrum of responses, including these:

“There’s a reason I am the way I am! My diagnosis brought tremendous comfort.” — Chloe, Massachusetts

“I saw a parade of embarrassing or shameful memories through the lens of the diagnosis. I felt overwhelming forgiveness for my younger self and grief for lost opportunities.” — Johanna, Florida

“Relief. The heaviness of the world lifted off of my shoulders. But then extreme anger, because if anyone had paid attention and helped me when I was younger, everything would have been different.” — An ADDitude Reader

Source

¹McGill, L., Jardim-Lalor, I., & O’Connor, C. (2026). A Systematic Review of Lived Experiences of Receiving a Diagnosis of ADHD in Adulthood. Journal of Attention Disorders, 0(0).

Overwhelm – the “this-is-too-much-and-I-can’t-handle-it” feeling – is a common experience for people with ADHD. It can affect thinking, emotions, and the ability to function effectively at school, work, and home. From executive dysfunction and masking to sensory differences and people-pleasing tendencies, many factors can contribute to overwhelm, burnout, and shutdown.

Overwhelm is not a character flaw. It is a signal that the brain and nervous system need support. The goal isn’t to completely eliminate life’s demands or inputs — it’s to recognize what type of overwhelm is happening, respond with effective coping strategies, and recover more quickly.

Task Overwhelm

Task overwhelm happens when there are simply too many demands competing for your attention at once. Many people with ADHD need more time, effort, and mental energy to complete everyday academic, work, and personal responsibilities. As tasks accumulate, feelings of overwhelm quickly set in.

Procrastination, distractibility, and difficulty prioritizing intensify task overwhelm. As stress builds, many people experience a panic-freeze response that leads to shutdown and avoidance. Unfortunately, avoidance makes the situation worse by allowing responsibilities to continue piling up.

Shame and anxiety are often part of task overwhelm. Feelings of guilt or inadequacy set in as people admonish themselves for becoming overwhelmed with tasks that “should” feel manageable. Many suffer in silence while missed tasks create even greater stress.

[Read: 7 Habits That Bring Calm and Stability]

College students with ADHD are especially prone to experiencing this type of overwhelm. They fall behind on assignments, panic, freeze, and avoid dealing with it because of the shame and anxiety it creates. In this “shame freeze”, they struggle alone while missed assignments and failing grades make the stress even worse.

Strategies to Reduce Task Overwhelm

• Do less. You may be unintentionally overcommitting, underestimating how long tasks take, or scheduling too many activities without leaving enough time in between.
• Task chunk. Large, vague tasks like “study” can quickly become overwhelming. Instead, break large tasks into smaller, specific steps. “Study” can become “review exam outline,” “highlight topics I need to review,” “create flashcards” and “complete practice questions.”
• Reach out for support. Talk to a friend, partner, parent, therapist, or ADHD coach as soon as possible to prevent the overwhelm from paralyzing you.

Sensory Overwhelm

Sensory overwhelm happens when the brain receives more sensory input than it can comfortably process. This can involve any of the senses — sound, smell, taste, touch, or sight.

Sensory processing differences are common with neurodivergence. Many people with ADHD are hypersensitive to their environments, experiencing everyday sights, sounds, and odors as intensely distracting and overwhelming. Neurodivergent brains often struggle to filter sensory input; from bright lights to clothing tags to loud, noisy settings, everyday inputs are exhausting to process, leading to irritability and anxiety.

[Read: Overstimulated by Life? 20 Ways to Give Your ADHD Senses a Break]

Strategies to Reduce Sensory Overwhelm

• Identify early signs of overwhelm: Notice what begins to happen when your sensory system is triggered. Do you become restless? Distracted? Uncomfortable? These signals indicate that your nervous system is having difficulty processing the amount of sensory information coming in.
• Take a sensory break. Step away from the source of stimulation (even if momentarily).  Move to a quieter, darker, or better-smelling room. Take a short walk outside. Sensory breaks allow your brain to regulate so you can return more focused and present.
• Build a sensory toolkit. Think sunglasses, earplugs, fidgets, and other items that can help you manage sensory input.
• Adapt your environment whenever possible. Communicate directly about your needs. Say, “I really want to hear you, but I’m having trouble focusing because there’s a lot of background noise right now. Could we continue this conversation somewhere quieter?”

Emotional Overwhelm

Emotional overwhelm and dysregulation are core features of the ADHD experience. It doesn’t take much for big, intense emotions – anger, frustration, anxiety, panic, disappointment – to overwhelm and hijack the mind and body. In these moments, it may be difficult to pause, think through options, and respond in a way that aligns with your intentions.

Strategies for Managing Emotional Overwhelm

• Create space. We can’t eliminate emotions (nor do we want to), but it’s possible to create enough space to process them effectively. As psychiatrist Viktor Frankl wrote, “Between stimulus and response there is a space.  In that space lies our power to choose our response. In our response lies our growth and our freedom.”  Stepping away or pausing the interaction allows you to find that space and use it wisely.  I have that quote framed and placed on my kitchen island.
• Integrate intentional breathing into your life. Inhale for a count of four, as if you are smelling flowers, and exhaling for a count of six, as if you are blowing out candles. Repeat four to six times. Extending the exhale helps activate the body’s calming response. Another popular technique is the 4-7-8 breath — inhale for four counts, hold for seven, and exhale for eight counts. Your body will be able to slip into this state more easily with practice, even when you’re not triggered.

Overwhelm is not a sign of failure. It’s information. When you understand what type of overwhelm you are experiencing, you can respond with strategies that help you cope and recover.

ADHD Shutdown and Overwhelm: Next Steps

• Free Download: 9 Truths About ADHD and Intense Emotions
• Read: How I Calm Down My ADHD Brain — 14 Quick De-Stressors
• Read: Recognizing the Stressors That Paralyze ADHD Brains

ADDITUDE IS HUMAN
Artificial intelligence does not create or edit any written content published by ADDitude. Our editorial team is 100% human, and our mission is simple: listen to and serve our readers with hand-crafted, expert-informed resources. To support ADDitude, please consider subscribing. Your readership and support help make our commitment possible. Thank you.