written by
Harvard Medical School
Adult ADHD
www.patientedu.org www.patientedu.org/adhd
What Is ADHD?
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DHD is attention deficit hyperactivity disorder, a condition that causes people to have trouble paying attention and staying focused. ADHD makes it hard to keep a calm mind and body (hyperactivity) and to think before acting (impulsivity). These problems can make everyday life difficult and interfere with school and work. It can also cause problems in relationships with friends and family. People with ADHD often feel that these challenges are character flaws or that it’s “their fault.” Science, however, tells us that there are biological differences in how the brain works in people with ADHD. Many of these differences occur in the parts of the brain that help control attention and behavior.
Can Adults Have ADHD? When you think of ADHD, you may picture a “hyper” child who runs around and cannot sit still, play quietly, or pay attention in school. Adults with ADHD also have trouble with attention, focus, and impulsivity, but these symptoms play out in other ways. An adult with ADHD may have trouble meeting deadlines or finishing tasks. They may forget appointments or social commitments. For adults with ADHD, it’s harder to organize projects and prioritize tasks.
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Other symptoms include being forgetful, getting easily distracted, and making careless mistakes. Also, people with ADHD may feel restless, have trouble relaxing, or feel on edge much of the time. They may squirm or fidget, talk too much, or have trouble waiting for their turn. Like children with ADHD, adults also have trouble controlling their impulses. That is, they don’t always think before they speak or act. For example, people with ADHD may tend to interrupt people when they’re talking or answer questions before other people asking the questions have finished talking.
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Symptoms Many children with ADHD continue to struggle with symptoms of ADHD as adults. If you’ve always had trouble focusing, paying attention, or sitting still, it may seem “normal” to you. Often, it’s a friend, coworker, or spouse who first suggests that you might have ADHD. If your child has ADHD, it may be the first time you notice that you share the same traits. If you think you might have ADHD, talk with your doctor. You will be asked questions about your symptoms, and your doctor might suggest that you see a mental health professional with experience treating adult ADHD. Your doctor will look closely at your attention, concentration, distractibility, and short-term memory. Your doctor will want to make sure that your symptoms are not caused by other conditions that can look like ADHD. If you’ve had ADHD symptoms since childhood, it’s important to let your doctor know.
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Treatment While you cannot cure ADHD, there is a lot you can do to improve symptoms. Medication is often an important part of treatment. Lifestyle changes, coping strategies, and therapy can also help. Doctors use several types of medications to treat ADHD. It may take some trial and error to find the right medicine—and the right dose—for you. Stimulants (including methylphenidate) can help with focus, concentration, and impulsivity. Medications that treat depression and other conditions can sometimes help with ADHD symptoms too. For many adults with ADHD, combining medication with psychological therapy is most successful. Cognitive behavior therapy (CBT) can help you reduce the behaviors and habits that work against you and improve your problem-solving skills. Other forms of therapy are also useful. Some teach you to manage your time better or to better control your emotions. Simply talking with a therapist can often help adults with ADHD repair and maintain relationships and overcome negative feelings that can come from struggling with ADHD. You may want to find out if there’s an ADHD support group in your area.
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Lifestyles Changes Can Help Working with your doctor to find the right treatment for your ADHD is critical to living well with this condition. There are also things you can do at home and at work to help overcome the challenges of ADHD. The key is to find or create a lifestyle that uses your strengths, works around your challenges, and helps you stay on track. For example:
1) Get moving. Exercise is good for the body and mind. For adults with ADHD, it’s a healthy way to burn off excess energy, for example, before sitting down to work. Don’t leave exercise to chance. Put it down as part of your daily or weekly schedule. 2) Eat well and get enough sleep. Your diet should be rich in colorful fruits and vegetables. It should also include whole grains, lean protein, and healthy oils (olive oil and canola oil, for example). Try to create a consistent bedtime routine that helps you wind down. Some ADHD medicines can reduce appetite and make it harder to fall asleep. If these side effects are getting in the way of you eating well and getting enough rest, talk to your doctor about other treatment options. 3) Build a routine and stick with it. Some
people do best when their tasks and the demands on their time are consistent and predictable. Set up a “launch pad” near the door for keys, wallets, glasses, briefcases, and backpacks.
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Tips to Help With Planning & Organization Make to-do lists. Create a schedule. Put
your schedule on your smartphone, computer, or tablet.
Simplify. Break down large projects into smaller tasks, each with their own deadline. Routine. Create a routine, and stick to it. Reduce distractions:
- Keep distracting thoughts from popping into mind by writing them down. - Dedicate a clutter-free workspace. - Avoid distracting background noise. - Turn off email and internet access while working. Reward yourself often. Everyone needs to feel
rewarded for a job well done or a task completed. Remember what is important to you.
Keeping a larger goal in mind can help you stay motivated and stick with your plans. For example, if it’s hard to get out the door for your morning run, remind yourself that you want to run that road race with your teenage daughter. You can make almost any task more meaningful by taking a moment to tell yourself why it’s important. Build in accountability to others. A calendar is a
great way to remember a meeting. But asking a colleague to come get you on the way to the conference room may make it more likely that you’ll attend. Being part of a team, in which others count on you, might provide motivation and a clear check point for tasks or projects.
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To learn more about adult ADHD, visit the Patient Education Center at www.patientedu.org/adhd.
Brought to you by:
Patient Education Center 2127 Second Avenue North Fort Dodge, IA 50501 service@patientedu.org
About This Brochure: This brochure was written by practicing physicians from Harvard Medical School. It is part of a series developed and distributed by the Patient Education Center. All the information in this brochure and on the associated Web site (www.patientedu.org) is intended for educational use only; it is not intended to provide, or be a substitute for, professional medical advice, diagnosis, or treatment. Only a physician or other qualified health care professional can provide medical advice, diagnosis, or treatment. Always consult your physician on all matters of your personal health. Harvard Medical School, the Patient Education Center, and its affiliates do not endorse any products. Consulting Physician: Anthony L. Komaroff, MD Editorial Director: Keith D’Oria Creative Director: Jon Nichol Š Copyright Harvard Medical School.
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