What is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a condition that can make it harder for people to focus, pay attention, and control their impulses (urges to do things). It’s thought to affect the way certain parts of the brain sends and receives messages. ADHD can impact a person’s ability to do things like study and work.   
 
The good news is there are lots of ways to manage the challenges that can come with ADHD. There are plenty of strategies, support, and treatments available to help people manage their symptoms, embrace their strengths, and live rewarding, and meaningful lives.   
 
Some people with this condition prefer to identify as neurodiverse. This word can be used for many different diagnostic labels– it’s always best to check with the person which term they prefer.

What are the signs and symptoms of ADHD? 

At times, we can all find it difficult to sit still, pay attention, or control our behaviour. However, for people experiencing ADHD, these difficulties are more constant and can impact on many areas of their lives including relationships, goals, studies and work.  
 
ADHD symptoms are divided into three key areas:

• inattention 
• impulsivity 
• hyperactivity. 

Let's break those down...

Inattention

When people experience inattention, it can be hard for them to focus on things for a long period of time. They might forget important things like tasks they really need to do, or have trouble following instructions at school, work or home. This can lead to unfinished tasks or switching between tasks without finishing them. It can be tough to concentrate on things that need a lot of mental effort over a long period of time.

Impulsivity

Impulsivity is when you have a difficult time stopping yourself from doing something you feel like doing, even if you know it’s not a good idea. Some people call this difficulty controlling impulses. This can make it tough to wait for things or to think before acting. For example, feeling frustrated about waiting a turn in conversation and interrupting others.

Hyperactivity

Hyperactivity is when someone feels restless and fidgety. It can be difficult to sit still, and the person may have a strong urge to talk and move around a lot. Some people describe it like they have a motor inside that won't stop or slow down, and they keep going even when they're tired. This can make it hard to participate in activities, or games calmly.

Despite its challenges, lots of people with ADHD embrace their unique strengths and perspectives, and find ways to thrive in their personal, student or professional lives.

How might ADHD affect other areas of life?

People can experience ADHD differently... 

Some people with ADHD can be creative, original and adventurous. They can be excellent at problem-solving and coming up with solutions by thinking outside the box. 

However, people experiencing ADHD can find it difficult to do what is expected of them in their studies, relationships, or at work. 

What can help manage my ADHD?

If you have been diagnosed with ADHD, know you’re not alone. There are others who are going through similar experiences. Living with ADHD doesn’t define you as a person though, you are unique with your own strengths and abilities. Sometimes people can find the experience of ADHD helpful, like being able to finish tasks in a short period of time when you have deadlines or being able to come up with creative solutions. However, we know that sometimes the symptoms can get in the way of you living the life you want to live.  
 
We’ve broken down some suggestions that can help you manage your ADHD below… 

Get to know your strengths

Strengths are things that we’re good at and come naturally to us. We all have our own unique strengths. We might be creative, enthusiastic, or have lots of energy. Or we might be funny, good at problem solving, or have a great imagination. Knowing our strengths can help us focus on the wonderful, unique people we are. They can help us find ways to overcome challenges and achieve our goals. What are yours? 

Find your own way to get organised

Getting organised helps us manage time and tasks. However, it can be really hard to do this, especially for people with ADHD. You might have to try a few different things to find something that works for you. Don’t be hard on yourself if you aren’t able to do these the first time – learning new skills takes time and lots of practise. Reach out if you need help. If it feels overwhelming, you don't know where to start, or you get off track, sometimes talking through things with someone close to you can help. 
 
It’s normal to have ups and downs, just try again and be kind to yourself. You could try asking for support from someone you trust like a parent, carer, counsellor, or Elder. 

We’ve put a list together of some of the things that might work for you to help you plan and complete your tasks. Give one or some of these a try: 
 
Use planners, lists or calendars – write down important dates, deadlines and tasks so you can keep track of what needs to be done. There are lots of apps for your phone. 
 
Break tasks down into smaller steps – large tasks can seem overwhelming. Breaking them down into manageable steps and prioritising important tasks first can help them feel less daunting. It’s good to just start on something. If tasks feel big, sometimes starting them can make them feel less overwhelming.  Maybe try putting tasks you don’t like between two that you do.   
 
Try out a routine - routines help make things more automatic. This can help our stress levels by making things more predictable. Include things like waking up and bedtimes, time for activities, and time to chill.  
 
Reduce distractions – it can be hard staying focused when there’s lots of noise/activities going on around you. See if you can find a quiet spot to study/work. Noise-cancelling headphones are also a good idea as well as turning off notifications on your phone/computer.  
 
Know your patterns - you might find that you have better attention or less hyperactivity during certain times of the day. This could be a good time to try scheduling tasks or activities that need lots of mental effort.