Do I Have ADHD? Signs and Symptoms to Watch For

If you are easily distracted and often find yourself wondering, “Do I have ADHD?” this article may be for you. ADHD, or attention deficit hyperactivity disorder, is a neurodevelopmental disorder usually first diagnosed in childhood. It is characterized by inattention, impulsivity, and in some cases, hyperactivity.

People with ADHD tend to be in a state of constant overwhelm that affects their ability to function and that makes performing even everyday tasks a challenge. The executive functioning portion of their frontal cortex, which is the part of the brain that enables planning, organization, and completion of tasks, does not work properly.

As a result, they are unable to compartmentalize, and they tend to feel frustrated and overwhelmed by the sensation that everything is happening at the same time in their minds. If you sometimes get distracted or have trouble concentrating but are able to refocus and get back on track, and this does not impede your ability to get things done, chances are you do not have ADHD.

Do I Have ADHD? Common Signs to Watch For

If you’re wondering, “Do I have ADHD?” here are common signs of ADHD to watch for. If you are experiencing one or more of these signs, it’s wise to check with a doctor or counselor for a full diagnosis.

Inattentiveness

• You have trouble paying attention to details and may make careless mistakes.
• You have difficulty staying focused during conversations or paying attention to what you are doing.
• You are constantly daydreaming and getting lost in your thoughts.
• Your mind always seems to be somewhere else, and it may seem as though you are not listening when someone speaks to you.
• Your mind tends to move so fast that you don’t notice the fine print.
• You often misplace things.
• You are easily sidetracked, have trouble following through on instructions, and may move from one task to another without completing them.
• You tend to be disorganized and have trouble prioritizing or managing your time and meeting deadlines.
• You tend to forget things you need to do such as errands, returning calls, or keeping appointments.

Impulsiveness

• You interrupt people, butt into conversations, or intrude on others.
• You tend to have poor judgment and lack impulse control.
• You do things impulsively instead of thinking through them first.
• You have trouble controlling your emotions.

Hyperactivity

• You are restless and fidgety and tend to squirm when seated or get up when remaining seated is required.
• You talk excessively, complete people’s sentences for them, and blurt out answers before you’ve heard the whole question.
• You are constantly on the go and have trouble relaxing or being still for any amount of time.
• You may have racing thoughts at bedtime, which makes it hard to fall asleep.
• You have difficulty waiting in line or for your turn at something.
• You have trouble doing things quietly.
• You have trouble controlling your actions.
• You have low frustration tolerance.
• You may tap your fingers or swing your feet.

Hyperfocus

• You have trouble switching from one task to the next.
• When doing something that interests you, you may become so engrossed in it that you become oblivious to anything else such as the people around you or even your biological needs.

Altered sense of time

• You have trouble managing your time and often miss deadlines or are late for appointments.
• You can’t seem to estimate how long it will take you to complete a task and tend to put things off until the last minute.
• You have difficulty anticipating and preparing for future events.

Lack of executive functioning skills

• You have trouble organizing your thoughts, keeping track of tasks, prioritizing, and managing your schedule.
• You have trouble planning things, figuring out where and how to begin, and getting started.
• You have trouble following through and finishing what you start.
• You dislike doing anything that requires sustained mental effort.
• Having to use multiple pieces of information at the same time may feel overwhelming and lead to a sense of paralysis.
• You have trouble remembering things you have read or learned.
• It is difficult for you to keep everything in the right place.

Practical Lifestyle Tweaks to Help You Cope

Use a planner. Using a planner to record your appointments will help you keep track of what you’re supposed to do and when. Make a habit of checking it at regular times during the day.

Keep a to-do list in front of you. Keep a to-do list of what you want to accomplish each day and prioritize which things need to get done first, and which can wait until later. Check tasks off as you finish them.

Write things down as you think of them. Carry a pad of paper with you and write things down as soon as you think of them, so you don’t forget them. Writing things down can improve your memory.

Break large tasks down into smaller ones. Large tasks may feel overwhelming. Break them down into manageable steps and focus on completing them one at a time.

Use a timer. Setting up a timer for a specific amount of time and working nonstop until it dings can help you build motivation and overcome procrastination.

Take frequent breaks. Unless you are absorbed in a project, take frequent breaks. Set a timer and get up and move around until the time runs out.

Reduce distractions. Close out your browser tabs, turn off alerts, and put away anything that will distract you from getting what you need to do done. If you think of something while working on something else, write it down and deal with it later.

Use alarms as reminders. Setting alarms on your phone can help remind you of appointments and things you need to get done. Leave the house fifteen minutes before you have to leave, to make sure you get there on time.

Give yourself more time than you need. When estimating how long it will take you to do a project or get to an appointment, allow for much more time than you think you will need.

Pause and picture the future. Instead of focusing on the temptations of the moment, think of how you will feel about it later.

Modify your lifestyle. Studies have shown that ADHD symptoms can be positively impacted by making changes to your sleep, diet, and exercise habits.

• Sleep. The importance of adequate sleep has been well documented. It is a powerful tool that impacts your ability to regulate your mood and stay focused during the day. Aim for eight hours of sleep a night. Get up and go to bed at the same time each day and set up a regular bedtime routine to get you into a sleep mode your body can learn to associate with calm, restful sleep.
• Exercise. Incorporate physical movement into your day. Recent studies have concluded that exercise promotes brain efficiency and strengthens learning abilities. It doesn’t have to be hours at the gym. It can be biking, walking, dancing, or just vigorously scrubbing the floor. Any type of regular physical activity can help improve your attention and focus by encouraging the production of brain chemicals that help regulate your brain’s executive function. Aim for one hour of moderate-to-vigorous exercise a day.
• Diet. It is important to eat a balanced diet that gives your body the nutrients it needs to function properly. Include plenty of fruits and vegetables, as well as whole grains, legumes, nuts, healthy fats, and lean protein, while avoiding processed, sugary, and/or deep-fried foods. Make sure to stay hydrated as well.

Christian Counseling for ADHD

If there is more information you would like to know about than what you could find in this article on “Do I Have ADHD?”, please give us a call today. We would be happy to answer your questions and/or set up an appointment to meet with you.