Do you experience frequent and persistent problems with things like staying focused, hyperactivity, or impulsive behavior? You may be one of the many young adults struggling with Attention Deficit Hyperactivity Disorder, or, as it’s more commonly referred to, ADHD.
Diagnosing and treating ADHD in young adults can play a pivotal role when it comes to navigating a smooth transition to adulthood and sustaining long-term mental health.
What is ADHD?
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects various aspects of executive functioning, including attention and focus, organization and time management, hyperactivity, and impulse control.
It’s important to note that for people with ADHD, difficulties with executive functioning are not about willpower or motivation but are a part of their neurodiversity. This means that the challenges faced by both children and adults with ADHD are rooted in the brain’s wiring and how it processes information.
People with ADHD may have trouble focusing on tasks, staying organized, managing their time, controlling impulses, and maintaining attention. These symptoms can vary widely in severity and presentation, often leading to misconceptions about the disorder.
Recognizing that ADHD is a legitimate medical condition that requires understanding, support, and appropriate treatment is an important part of young adults learning to manage their ADHD. Treatment plans may include any combination of medication, behavioral therapy, lifestyle adjustments, and coping strategies tailored to the individual’s needs. With a personalized and effective management plan, adults with ADHD can lead successful and fulfilling lives.
ADHD Symptoms: How to Diagnose ADHD in Adults
Although ADHD is commonly associated with children and adolescents, it often persists into teenage and adult years.
However, ADHD is frequently underdiagnosed in adults, especially in women and those with the inattentive type of ADHD. This means that many adults may have been living with ADHD symptoms for years without receiving a proper diagnosis, treatment, or support, often leaving them to navigate their symptoms on their own.
Adult ADHD symptoms can differ significantly from those seen in children, so it’s essential to know what to look for if you suspect you may have ADHD.
If you are a young adult with undiagnosed ADHD, you may notice the following adult ADHD symptoms:
Difficulty Concentrating and Staying Focused:
Adults with ADHD can focus on tasks they find engaging but can become easily distracted when focusing on low-priority tasks or those they find less interesting that those without ADHD are able to ignore or set aside. This can also include frequent zoning out, poor listening skills, growing bored quickly, a tendency toward procrastination, difficulty getting started, difficulty transitioning away from preferred activities, and overlooking details.
Disorganization, Time Management, and Forgetfulness:
When young adults are struggling with diagnosed or undiagnosed ADHD, they typically will have poor organizational skills, which can include procrastination, frequent tardiness, forgetting about important appointments and projects, and/or constantly misplacing items.
Impulsive Behavior:
This symptom of ADHD can contribute to poor self-control and a tendency to talk over or interrupt others. Impulsivity can also increase during times of heightened emotion, prompting the young adult to react before they have fully thought things through. This can also manifest in struggling to behave in socially appropriate ways.
Hyperactivity and Restlessness:
Those with adult ADHD often struggle with constant, racing thoughts or feeling overwhelmed and seem like they are doing a million things at once. Because boredom comes so easily through restlessness, this can lead to a tendency to take risks.
ADHD Tips for Young Adults
Without proper support and education to help manage symptoms — whether it be in the form of therapy, peer and family support, life skills training, and/or medication — undiagnosed and unmanaged ADHD can lead to poor school or work performance, low self-esteem, difficulty with maintaining healthy relationships, and difficulty transitioning to independence in adulthood.
If you are struggling with adult ADHD there are many tips you can follow to help you cope with the symptoms you are experiencing.
Try these tips to help achieve focus and calm:
1. Develop a structure around daily tasks.
- Create to-do lists to develop daily habits.
- Designate specific areas for frequently used items.
- Use a calendar or planner daily to track important events.
Daily functioning at Momentum:
At Momentum, you’re encouraged to actively engage in setting and following a daily schedule, fostering responsibility and ownership.
Daily life at Momentum includes a structured routine that helps you learn you how to transition smoothly between activities, adapting your mindset for different situations. This is crucial for managing everyday life changes outside of Momentum.
You’ll also learn to apply skills learned during structured campus days and adventure weekends to various real-world scenarios. Organizational skills developed while planning activities can be useful in professional settings, while emotional resilience from therapy sessions is invaluable in personal challenges.
This practice builds a strong foundation for adapting to new environments, whether transitioning to college or entering the workforce.
Additionally, daily reflections promote continuous self-improvement. Evaluating and adjusting your routines enhances your ability to handle changes, empowering your personal and professional growth. These practices support your daily functioning and build habits that contribute to long-term health and wellness.
2. Hone your time management skills.
- Use timers to track time spent on tasks.
- Allow extra time for task completion.
- Break large tasks into smaller, manageable steps to prevent feeling overwhelmed.
- Use visual aids like checklists to track progress.
Time management at Momentum:
At Momentum, you learn to break down tasks into actionable steps during both academic and Challenge by Choice activities.
Students practice this approach daily, whether planning a meal, organizing an outing, or tackling academic assignments.
By learning to segment tasks, you can better manage your responsibilities and reduce the anxiety often associated with larger projects.
3. Establish a system of self-care.
- Establish a manageable, daily routine to keep up with your personal hygiene.
- Establish healthy sleep patterns by creating a nighttime routine that you can stick to.
- Engage in regular exercise and spend time outdoors.
- Practice mindfulness and meditation.
Self-Care and Personal Hygiene at Momentum:
Self-care and hygiene are part of the daily routine at Momentum, reinforcing the importance of personal well-being as a foundation for mental health.
Regular physical activities, time spent in nature during adventure weekends, and routines for personal care promote a healthy lifestyle.
Additionally, mindfulness training sessions and restorative time are incorporated into the schedule to help you develop coping strategies for stress and enhance your focus and emotional resilience.
4. Minimize distractions.
- Create a distraction-free workspace for school, career, and/or chores.
- Use noise-canceling headphones if necessary.
- Limit access to distracting websites and apps during work times.
Minimizing distractions at Momentum:
Momentum emphasizes the importance of a distraction-free environment to help you focus better on tasks. We teach students how to create organized and clutter-free workspaces that help minimize distractions.
You will collaborate with your therapist on which strategies and coping skills work best for you, whether it’s using noise-canceling headphones to block out background noise or setting specific times for important tasks to avoid constant interruptions.
Techniques for avoiding distraction during work or study times are also taught. This structured approach helps you build habits that enhance concentration and productivity.
5. Use technology to your advantage.
- Use apps for time management, task lists, and reminders.
- Utilize digital calendars for tracking appointments and deadlines.
- Use focus and mindfulness apps to enhance concentration.
Technology integration at Momentum:
Technology can be a double-edged sword for those with ADHD, but when used wisely, it can be a powerful tool for managing symptoms.
At Momentum, we foster digital wellness through our intentional technology integration programming that involves learning how to reduce social media use and use apps for time management, task lists, and reminders. Digital calendars can help you keep track of appointments and deadlines, while apps that encourage focus and mindfulness can also be beneficial.
We provide students with training on how to effectively use technology to organize schedules, set reminders, and track progress in both therapy and academic work, ensuring you get the most out of digital aids without becoming overwhelmed.
Get the Support You Need
Through these strategies, Momentum aims to empower young adults with ADHD to manage their symptoms effectively, build resilience, and achieve personal and professional success.
By focusing on structure, time management, self-care, minimizing distractions, and the effective use of technology, you can enhance your ability to focus, stay organized, and lead a fulfilling life.
Many adults between the ages of 18 and 25 who are learning how to manage symptoms after an ADHD diagnosis or who suspect they may have ADHD but have not yet been diagnosed choose Momentum Young Adult Therapy to find their path to success. We work with young adults actively interested in cultivating authentic relationships with others, rediscovering their identities as individuals, and seeking the independent life skills necessary to feel confident and successful as adults.
For more information, give us a call (877) 296-8711, schedule a meeting, or send us a message.
