Attention-Deficit/Hyperactivity Disorder (ADHD) is often associated with children, but for many, it continues into adulthood, often undiagnosed or misunderstood. Dr. Sandra Kooij, a prominent researcher on adult ADHD, has focused on how ADHD affects adults in work, relationships, daily tasks, and overall well-being. Her insights highlight how this complex condition presents unique challenges and strengths and provide practical ways for adults to manage symptoms effectively and make the most of their strengths.
What is Adult ADHD?
Dr. Sandra Kooij, founder of the European Network Adult ADHD (ENAA), explains that ADHD in adults isn’t always as obvious as it is in children. The hyperactivity associated with childhood ADHD may diminish, but many symptoms persist, such as difficulties with focus, impulsivity, forgetfulness, and time management. About 60% of those diagnosed in childhood continue to experience ADHD symptoms into adulthood, but they may be less noticeable and, consequently, harder to diagnose.
Key Symptoms of Adult ADHD Include:
- Inattentiveness: Trouble sustaining attention on tasks or conversations, often losing track of details and getting easily distracted.
- Hyperactivity: For adults, this may show up as restlessness, always feeling “on the go,” or struggling to sit still.
- Impulsivity: Making decisions without fully thinking them through, taking risks, or struggling with delayed gratification.
The Impact of ADHD in daily life
Dr. Kooij’s research demonstrates that ADHD affects many areas of adult life, impacting everything from professional performance to relationships and self-care routines. People with ADHD may excel in dynamic, fast-paced environments but find it challenging to manage projects that require sustained focus, organization, and delayed rewards. Here’s how ADHD commonly affects various areas of life:
- Work and career: Adults with ADHD may struggle with organization, meeting deadlines, and maintaining focus on detailed tasks. However, they often bring creativity, out-of-the-box thinking, and adaptability, which can be assets in roles that require problem-solving and quick thinking.
- Relationships: ADHD can make relationships challenging, as adults may find it difficult to communicate consistently, remember important dates, or regulate emotions in times of conflict. Dr. Kooij highlights that understanding these tendencies and learning strategies to communicate effectively can greatly improve relationships.
- Daily routines: Time management and routine organization are often difficult for adults with ADHD. Forgetfulness and distraction can lead to frustration in daily life, affecting everything from paying bills to maintaining a consistent self-care routine.
Managing ADHD in Adulthood
Dr. Kooij’s work has shown that adults with ADHD benefit from strategies that support focus, organization, and emotional regulation. These strategies can be especially helpful in managing stress, improving productivity, and reducing overwhelm.
- Break down tasks
Dr. Kooij suggests breaking down tasks into manageable steps. Adults with ADHD often become overwhelmed by large, complex projects, so approaching tasks in phases can help maintain motivation. For example, if you’re tackling a work project, divide it into planning, executing, and reviewing phases, with small breaks in between. This approach helps adults with ADHD stay engaged and productive without becoming overwhelmed.
- Timers and reminders
Adults with ADHD often struggle with time management, sometimes called “time blindness.” Using timers or reminders is one of Dr. Kooij’s recommended strategies, as it helps increase awareness of how long tasks take and prevents time from slipping away unnoticed. The Pomodoro technique, which involves working for 25 minutes followed by a 5-minute break, can help sustain focus and make large tasks feel more achievable.
- Sensory breaks
Many adults with ADHD experience sensory overload due to heightened sensitivity to their environment. Sensory breaks, such as spending a few moments in a quiet space or listening to calming sounds, help reduce anxiety and prevent burnout. Dr. Kooij emphasizes that taking time to reset is crucial for maintaining focus and managing stress. Sensory breaks can be as simple as closing your eyes and taking deep breaths, spending a few minutes outdoors, or finding a quiet space to relax.
- Practice mindfulness and meditation
Practicing mindfulness is a powerful way to help manage ADHD symptoms, particularly impulsivity and scattered thinking. By tuning into the present moment, adults with ADHD can improve their ability to regulate emotions and respond thoughtfully rather than reactively. Dr. Kooij’s research highlights mindfulness and meditation practices as effective tools for improving focus, reducing anxiety, and enhancing emotional stability. Techniques can be as simple as focusing on breathing, noticing sights and sounds in your surroundings, or practicing gratitude.
- Develop a support network
ADHD can be isolating, especially if others don’t understand the unique challenges it brings. Dr. Kooij underscores the importance of social support from friends, family, or mentors who understand ADHD’s challenges. A support network provides accountability, encouragement, and shared experiences, helping adults with ADHD feel connected and understood. Support groups or therapy sessions can also help individuals learn strategies for managing symptoms and feeling less alone in their journey.
Embracing ADHD’s strengths
Dr. Kooij’s research also highlights the unique strengths that ADHD brings. People with ADHD often have high energy, creativity, and the ability to think outside the box. These strengths can be leveraged in both personal and professional settings, allowing adults with ADHD to thrive in dynamic environments.
- Creative Problem-Solving: Adults with ADHD are often excellent problem-solvers and can see solutions others may miss. This creative thinking is beneficial in fields that require innovation, brainstorming, or adaptability.
- Passion and focus: When adults with ADHD find something that captures their interest, they can experience a “hyperfocus” state, becoming deeply absorbed in their tasks. This trait can be harnessed in areas of personal or professional interest to achieve high levels of productivity.
- Resilience and adaptability: Living with ADHD often requires adapting to different challenges, and adults with ADHD are often resilient and resourceful as a result. They are adept at adjusting to changing circumstances and finding creative ways to cope.
Seeking support and treatment
Dr. Kooij advocates for a comprehensive approach to managing ADHD, including lifestyle adjustments, behavioural strategies, and medication when appropriate. Therapy, particularly Cognitive Behavioural Therapy (CBT), has proven effective for adults with ADHD, helping them develop skills in organization, time management, and emotional regulation. ADHD treatment often includes personalized strategies that address specific challenges, such as maintaining attention, managing impulsivity, and improving relationships.
Resources for Adults with ADHD
For further reading and support on adult ADHD, consider these resources from Dr. Kooij:
- ADHD in Adults: Characterization, Diagnosis, and Treatment by Dr. Sandra Kooij
- European Network Adult ADHD (ENAA): Provides resources and support for adults managing ADHD across Europe.
- ADHD New Zealand: Offers information, support groups, resources, and tools for individuals and families managing ADHD in New Zealand.
By understanding ADHD and using tailored strategies, adults can manage symptoms effectively, harness their strengths, and thrive both personally and professionally. Embracing ADHD’s challenges and strengths is key to living a fulfilling life, creating opportunities for growth, creativity, and success.
Ampara is a Clinical Psychologist with over 19 years’ experience working across private, government, and corporate sectors. She specialises in complex trauma, personality disorders, and severe mental health challenges, using a compassionate, non-judgmental approach to help clients regain autonomy and control. Since moving to New Zealand in 2016, she has run a successful private practice and founded MindGarage – a holistic mental health service offering personalised, high-quality care through a team of experienced therapists. MindGarage empowers clients with practical tools and insight to support long-term mental and emotional wellbeing.
Visit Ampara online: https://mindgarage.co.nz/
