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ADHD looks different for each person. Some signs are easy to spot, while others are more subtle, especially in adults and people who have developed ways to cope or compensate over time.
Masking, coping and compensating
Many adults with ADHD describe a lifelong sense of trying harder than other people to stay organised, focused, or on track. They may use lists, alarms, last minute pressure, or over preparation to keep up with daily demands. Some people hide their struggles because they worry they will be judged as lazy, careless, or not trying. These coping strategies can be helpful, but they can also be tiring and can contribute to stress, anxiety, or low self esteem.
Seeing ADHD more clearly
ADHD is a neurodevelopmental difference and the way it presents can shift depending on stress levels, environment, and support. Some might seem confident and capable in one setting and struggle in another. For example, a person may perform well at work because the deadlines create urgency, but find it hard to manage day to day admin, home routines, or switching between tasks without feeling overwhelmed.
For adults, common signs of ADHD can include:
Feeling buried by everyday tasks like emails, forms, bills, or house admin
Knowing what you need to do, but feeling stuck getting started
Only being able to focus when the pressure is high, like a looming deadline
Time slipping away, or being surprised by how long something takes
Losing track of essentials, like keys, phones, appointments, or messages
Getting derailed by interruptions, and finding it hard to pick up where you left off
Zoning in intensely on one thing, then struggling to focus on anything else
A mind that stays “on”, making it hard to rest or fully switch off
Big emotional reactions that arrive fast and take time to settle
Replaying conversations or feedback afterwards, even when you want to let it go
For many women and girls, ADHD can be missed or misinterpreted. Instead of being noticed as hyperactive, they may be described as chatty, sensitive, disorganised, perfectionistic, or overwhelmed. Many learn to mask by over preparing, people pleasing, or quietly pushing through. This can hide the signs while increasing stress and exhaustion.
Noticing the more subtle signs can make it easier to understand yourself or someone close to you. Having ADHD does not mean something is wrong with you. It means your brain manages attention, motivation, and regulation differently. With understanding and the right support, many people find daily life becomes easier to manage.
Types of ADHD
Clinicians often describe ADHD in three presentations. Many people recognise parts of more than one, and how it shows up can change over time.
ADHD burnout and overload
Many adults with ADHD describe periods of burnout. This can happen after long stretches of trying to keep up with demands that require constant planning, time management, and emotional control.
When someone is burnt out, they may feel:
Mentally and physically exhausted
Less able to start or finish everyday tasks
More emotionally reactive or more withdrawn than usual
Foggy, low in mood, or unable to concentrate
Less able to cope with noise, demands, or interruptions
Burnout can overlap with anxiety, low mood, or other difficulties. If this feels familiar, it can be a sign that you need more support and is not a sign that you have failed. Rest, practical adjustments, and the right clinical guidance can help.
These signs are not a complete list and they are not exclusive to ADHD. Some can also be linked to other experiences or conditions, such as anxiety, depression, sleep difficulties, autism, trauma, or everyday life pressures. If you recognise some of these patterns in yourself, an ADHD assessment can help clarify what is driving them and whether they are related to ADHD or something else, so you can access the right support.