What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) can affect both children and adults. There are three main types: predominantly inattentive (difficulty focusing), predominantly hyperactive/impulsive (struggling to control movements or behaviours), and combined (a mixture of inattentiveness and impulsivity). The exact causes are not fully understood, but genetics, premature birth and prenatal exposure to certain toxins are thought to play a role. ADHD affects about 4% of the population.
Famous People with ADHD
- Emma Watson (actress)
- will.i.am (music producer)
- Justin Timberlake (musician)
- Joan Rivers (television personality)
Traits of ADHD
- Time blindness and poor time management - They may struggle to sense how much time has passed or how long a task will take. This can lead to lateness, rushed work, or underestimating deadlines.
- Easily distracted - They might find it hard to stay focused, especially in noisy or busy environments. Even small sounds or movements can take their attention away from the task.
- Sleep difficulties and risk of burnout - It may be hard to relax or switch off at night, leading to late bedtimes or poor-quality sleep. Constant mental activity and emotional ups and downs can lead to exhaustion or burnout.
- Impulsivity - They might act or speak without thinking, interrupt others, or make sudden decisions. This can affect relationships, safety, and self-esteem.
Strengths & Challenges associated with ADHD
Strengths
- Resourcefulness and resilience
- Strong sense of humour
- Creativity and innovation
- Empathy and lateral thinking
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Challenges
- Speaking impulsively without thinking
- Procrastination and occasional low motivation
- Interrupting others and jumping between topics
- Balancing work and personal life
- Fidgeting, forgetfulness and restlessness
- Feelings of frustration
Helpful tips for the individual
- Break tasks into smaller steps – Use methods like the Pomodoro Technique (25 minutes of work followed by a 5-minute break) to maintain focus.
- Use visual reminders – Color-coded notes, sticky reminders, or visual schedules can help with memory and task tracking.
- Set digital boundaries – Use website blockers or focus apps to limit distractions from social media or notifications.
- Declutter your space – A tidy environment can reduce mental clutter.
- Ask for accountability – Having a “body double” (someone nearby while you work) can help maintain focus.
- Practice mindfulness or meditation – These can improve attention and reduce stress.
- Prioritize sleep – A consistent sleep schedule is crucial for emotional and cognitive functioning.
Helpful tips for educators and employers
- Understand ADHD - Recognize that ADHD is neurological, not a matter of laziness or lack of willpower.
- Communicate with compassion – Be clear and concise when giving instructions and ask how they prefer to communicate or receive reminders (e.g., text, visual cues)
- Avoid criticism – Use positive reinforcement and encouragement.
- Support emotional well-being – ADHD often comes with emotional dysregulation. - Encourage breaks and self-care to avoid burnout.
- Flexibility – Allow for flexibility in how tasks are completed.
Assistive technology resources
- Mind Mappping - Breaks big tasks into clear visual steps, helping keep focus and structure ideas.
- Text-to-speech - Reads text aloud to reduce overload and make it easier to follow long passages.
- Speech-to-text - Lets you capture fast thoughts by speaking, avoiding distraction from typing.
- Reading comfort & overlays - Adjust colours and layout to reduce distractions and keep attention on the text.
- Spelling & grammar tools - Reduce time spent editing by giving quick corrections and clearer sentence choices.
- Organisation & time management - Use alerts, to-do lists, and planners to stay on track and avoid missed deadlines.
- Maths & STEM helpers - Provide step-by-step guidance and visual methods to reduce mistakes and support focus in problem solving.