ADHD Myths: What ADHD Actually Looks Like

We tend to associate ADHD with being distracted, hyperactive, forgetful, or unable to sit still. But ADHD is much more complicated than that. It can affect attention, motivation, organization, time perception, emotional regulation, working memory, impulse control, and much more.

Unfortunately, many persistent myths about ADHD can make it harder for people to recognize what they're experiencing and can leave people feeling lazy, irresponsible, or "not trying hard enough."

October is ADHD Awareness Month. In honor of that, we’ll be exploring some common myths attributed to ADHD.

Myth #1: ADHD means you can't pay attention.

Reality: ADHD is not an inability to pay attention. It's difficulty regulating attention.

Someone with ADHD may have trouble focusing on a task that feels boring, repetitive, or lacking in urgency. That same person might spend hours completely absorbed in something that is interesting, novel, challenging, or emotionally engaging.

Someone without ADHD may read that and think, “Well, of course no one wants to do something that is boring! But you just get over it and do it!” However, it’s not quite that simple, thanks to a neurotransmitter called dopamine. Dopamine is known as “the reward chemical” or “the motivation chemical.” People with ADHD have brains that handle dopamine differently. For a neurotypical brain, boredom is a minor annoyance. For an ADHD brain, lack of stimulation can feel genuinely distressing and even painful.

This is one reason ADHD can be confusing, even to the person experiencing it.

You might think:

"If I can focus on a video game for four hours, why can't I answer three emails?"

The answer isn't that you don't care about the emails. The monotonous nature of the emails can create a feeling of distress that the ADHD brain wants to avoid at all costs. Someone with an ADHD brain may also be struggling with anxiety, depression, and/or perfectionism, which only compounds the problem.

So what can I do?

Here are a few steps you can take to introduce novelty and stimulation into your day:

• Pair tasks with sensory input like an audiobook or podcast.
• Change your environment — even something as simple as working from your living room or back porch. I am huge on going to coffee shops and other co-working spaces!
• Use the five-minute rule — commit to working on a task for five minutes.
• Break the task down — instead of saying, “I’m going to clean out my entire inbox,” start with, “I’m going to read three emails.”
• Race the timer — set a timer for 10 minutes and see how much you can get done before the timer goes off.
• Race the song — put on music and see how much you can get done before the song ends.

What are some of your favorite ways to add a little dopamine to your day?