Living with Attention Deficit Disorder (ADD) as an adult can be challenging. You may feel like you are constantly trying to juggle different responsibilities, deadlines, and relationships which can easily feel overwhelming and stressful. Specific techniques or traditional organizational tools may not work for you as they do not fit your unique way of thinking. With all of that being said, it is 100% possible to live a healthy and fulfilling life as an adult with ADD! By understanding your strengths, learning from your challenges, and creating systems that work for your brain and life, you can unlock your true potential and build a toolkit for success.
In this blog, we will explore practical tips and real-life approaches you can take to help manage the hurdles that come along with ADD. Whether it is sticking to a helpful routine or discovering creative ways to remain motivated, you will feel empowered to harness your energy and resilience. Whether you are newly diagnosed with ADD or have been living with the mental health condition for years, there is no better time to take control of your life and become the best version of yourself!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is it like to have ADD?
Simply put, having ADD is like moving through the world with a brain that will not stop buzzing and quickly shifting focus from one thing to another. These shifts often come without warning. In other words, you may be writing a report for work and, then in the next minute, you find yourself scrolling on social media aimlessly. Your brian is like a web browser and your thoughts all represent different tabs. With ADD, all of your tabs can be hard to manage. Of course, ADD comes with many advantages, but there are also challenges, like battling procrastination and struggling to sustain your attention.
What are some unique benefits of having ADD?
Hyperfocus in areas of interest
High energy levels
Creativity
Out-of-the-box thinking
Enthusiasm and passion
Resilience and adaptability
Flexibility and spontaneity
Adults with ADD can face a variety of obstacles that can impact your work, school, daily life, and relationships. Everyone’s experiences with ADD is different, but there are some common challenges that come along with this mental health disorder as well.
What are some challenges of having ADD?
Difficulty with focus and attention
Challenges with organization
Poor time management and procrastination
Emotional regulation (Check out our blog “How to Regulate Your Emotions”)
Impulsivity
Difficulty following through on commitments
Social and relationship struggles
Overwhelm and burnout
Daily activities, from organizing and planning to having difficulty following through on commitments, can feel like they take a lot out of you. When clutter builds up, it may feel impossible to tackle. When deadlines are looming, you may experience significant stress. When you have a lot on your plate, time can feel like it is slipping away from you.
From a social standpoint, you may feel misunderstood by your peers due to differing behaviors and communication styles which can be wrongly interpreted by other people.
Here are some ways an adult with ADD may be socially misunderstood:
Forgetting social commitments
Losing track of conversations
Interrupting or talking over other people
Difficulty reading social cues
Being seen as impulsive or overbearing
Feeling out of sync
Hyperfocus on certain topics
Now that you know what life with ADD looks like, you can understand that living with ADD as an adult is not all bad. Many people with ADD excel due to their creativity and high energy. Quick thinking and the ability to act on ideas can allow you to shine in certain environments. Having ADD is a dynamic experience where you have unique struggles and strengths.
For more information on this, check out our blog “CBT for Adult ADHD.”
How do I know if I suffer from ADD?
If you suspect that you have ADD, it is important to analyze your patterns of behavior and the symptoms that impact you on a daily basis. A diagnosis should be made by an ADD psychotherapist, but there are some common signs and symptoms of ADD in adults to recognize if you are struggling or not.
A major sign of ADD is experiencing difficulty focusing and staying on task, especially if you find those tasks repetitive or uninteresting. You may find yourself getting distracted by external people or things or even your own thoughts! You may turn to things that seem more exciting which leaves other tasks unfinished or overlooked.
Procrastination is also common for people with ADD. You may delay starting or completing tasks even when you have a time-sensitive task at play. Procrastinating often leads to rushing to finish tasks at the last minute or feeling stressed by looming deadlines.
Another common sign of ADD is forgetfulness. If you find yourself regularly forgetting that you have that doctor’s appointment or to run errands, it may indicate ADD. This could even be applied to forgetting where you place certain objects or having trouble remembering names or discussions.
ADD is often linked to impulsive behaviors. This can manifest as making rash decisions or interrupting other people while they are talking. The main theme is acting without thinking through the potential consequences of your actions.
Disorganization can also come up, whether that is having a cluttered desk or office, or disorganized calendar. Along with this, you may find it hard to prioritize important tasks or manage your time effectively which can lead to last-minute work or missed deadlines. You may even have trouble estimating how long tasks will take you to complete which leads to time mismanagement.
Constantly struggling with attention, organization, and time management can lead to feelings of low self-esteem. You may feel frustrated about your ADD-related struggles, or feel inadequate compared to your peers. It may feel like you are always falling behind, or perhaps not even meeting your own expectations of yourself. For more information on this topic, read our blog “Do You Understand Your Self-Esteem?”.
Lastly, ADD can easily affect relationships due to specific behaviors related to forgetfulness, impulsivity, or difficulty focusing during discussions. Coworkers, friends, family members, or romantic partners may feel like you are not paying enough attention to them or that you are unreliable which can trigger misunderstandings. Check out our blog “How Does ADHD Affect Relationships?” to learn more.
What is it like to have ADD as an adult?
Having ADD as an adult is a complex experience marked by a fair share of strengths and challenges. Your brain always seems “on” where you are constantly jumping from thought to thought. Even a simple task like paying bills or trying to stay on top of work deadlines may require a ton of effort on your behalf. At the same time, your creativity and ability to think outside of the box are enormous strengths.
People with ADD often experience a distorted sense of time where your responsibilities or deadlines are on one end of two extremes- your deadlines are very far away or suddenly urgent. This only leads to procrastination and last-minute stress. Misplacing important items or zoning out during conversations can leave those around you and even yourself feeling frustrated and misunderstood. Socially, it is common for adults with ADD to feel out of sync with other people. These cumulative behaviors lead to feelings of guilt, shame, or self-doubt, especially when people view your behaviors as a sign of lack of effort or carelessness.
On the other hand, living with ADD as an adult comes with a high sense of resilience and adaptability which is rooted in you needing to constantly find unique ways to navigate your situations. In a high-energy, fast-paced setting or situation, you may find that you thrive! Your mind’s tendency to wander can lead to many innovative ideas. When you are passionate about something, your ability to hyperfocus allows you to become deeply immersed in your ideas so you can accomplish great things.
What does undiagnosed ADD in adults look like?
Disorganization in daily life
Constant struggles with focus and attention
Emotional dysregulation
Chronic procrastination and poor time management skills
Low self-esteem
Coping mechanisms that mask symptoms (e.g., hyperfocusing on work while ignoring aspects of your personal life, relying on caffeine for temporary relief, etc.)
Relationship struggles
Living with ADD as an adult is all about learning the unique ways of your brain and finding strategies to supplement your weaknesses. You can view it as a journey of self-awareness to learn your strengths while lowering the impact of challenges on your daily life.
Can I live a normal life with ADD?
Everyone’s definition of “normal” varies. What looks “normal” to me may not be normal to you, and vice versa! ADD does not have to prevent you from living the kind of life that you envision for yourself. Many successful people thrive with ADD because they have learned how to utilize their unique qualities.
Many successful and well-known people have publicly shared their journey with ADD or Attention-Deficit/Hyperactivity Disorder (ADHD), showcasing that it is possible to thrive with this mental health condition.
Here are some notable figures with ADD or ADHD:
Ryan Gosling
Emma Watson
Justin Timberlake
Adam Levine
Michael Phelps
David Neeleman
Your path may involve extra effort and adaptations, it is totally possible to achieve your goals! According to the United States Centers for Disease Control and Prevention, 15.5 million adults in the United States have an ADHD diagnosis. Rest assured that, with professional support from an ADD counselor at Anchor Therapy, you can find satisfaction in your personal and professional life.
Of course, ADD presents unique challenges, but many adults with the condition have learned how to not only manage the condition, but thrive with it. Living a fulfilling life with ADD is all about exploring your mind’s unique wiring. There is nothing ‘wrong’ with this wiring- it just looks a little different than other people’s brains. You can find tools that work for you while building a supportive environment along the way.
With the right techniques, you can mitigate the obstacles of ADD, from disorganization to forgetfulness. Rather simple steps like creating a routine, using organizational tools (e.g., calendars, apps, reminders), and breaking tasks up into smaller, more manageable steps are just some strategies that can help you stay on track.
How do I manage my ADD?
Managing ADD involves learning how your brain works and adopting strategies to address your challenges while leveraging your strengths. First and foremost, practice some self-compassion which sounds easier said than done. ADD is just part of how your brain works and it is not a personal failing. This is where finding a support system comes into play, whether you join support groups to connect with other people who understand your experience, meet with an ADD psychotherapist, or talk to friends or family members.
A therapist for ADD can be especially beneficial as they are an unbiased source of professional support for you. Cognitive-Behavioral Therapy (CBT) for ADD has been shown to be a particularly effective treatment modality for adults facing ADD-related challenges.
CBT is an effective tool for managing ADD by helping people develop practical tools to improve focus, organization, and emotional regulation. The target is on negative thought patterns to replace them with constructive habits and beliefs. CBT strategies include creating structured routines and using mindfulness to lessen distractions, for instance. By addressing ADD challenges, CBT can empower you to build confidence, successfully manage your time, and better navigate your daily life.
CBT offers numerous benefits for people with ADD by giving you the tools to navigate life’s challenges and enhance your overall quality of life.
What are some key benefits of CBT therapy for ADD for adults?
Better focus and organization
Reduced procrastination
Enhanced emotional regulation
Better self-confidence
Personalized strategies
Thriving with ADD as an adult is completely possible. With the right tools, support, and mindset, you can turn every ADD obstacle into an opportunity for growth. Mindset plays an important role in thriving with ADD- remember that thriving starts with self-compassion!
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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