Attention Deficit Hyperactivity Disorder (ADHD) is possibly not the most accurate description of the condition! ADHD is less about having too little attention, and more about difficulty regulating attention. Someone may struggle to focus on everyday tasks yet become intensely absorbed (often called hyperfocus) in activities that are especially interesting or rewarding.

The condition can present in three ways:

• hyperactivity/impulsivity (which can be outward or internal)

• inattention

• or a combination of both - the most commonly diagnosed presentation

There are also lesser-known signs and traits of ADHD, including emotional dysregulation and heightened sensitivity to perceived rejection.

ADHD traits can be grouped into three areas – Focus, Function and Feelings.

Focus
You might notice someone has challenges with distraction, boredom, impatience, or paralysis.  This may show up in day-to-day life as not starting or not finishing tasks, extreme multitasking, talking a lot or interrupting, fidgeting, daydreaming or zoning out.

Function
Challenges might include time management/time blindness, difficulty organising, scheduling, problems with working memory, procrastination and prioritisation.    You might notice that someone misses appointments, loses and misplaces things regularly, is constantly very late or very early, or misjudges how long it will take to do something.

Feelings
Challenges include rejection sensitivity, injustice sensitivity, rumination (spiralling or replaying thoughts), physical sensitivities and mood issues.  This may show as reacting to criticism (or perceived criticism) more intensely, seeking novelty or stimulation, which can sometimes lead to impulsive or higher-risk decisions, overwork and overwhelm, extreme enthusiasm and excitement, and low self-esteem.

ADHD doesn’t just affect how someone lives their life - it also shapes how they see themselves. And it’s often this self‑perception, and the shame that can build over years, that causes the biggest difficulties.

However, alongside the challenges of ADHD there are many different strengths – many people also describe strengths such as creativity, curiosity, enthusiasm, adaptability, innovative thinking and, when working in ways that suit them, the ability to produce exceptional work.  Many successful people, including Richard Branson, Ant McPartlin, Will.i.am, Aimee Lou Wood and Johnny Vegas, have spoken publicly about having ADHD. Their experiences show that ADHD can coexist with creativity, innovation and success, although every person's experience is unique.

Early diagnostic criteria for ADHD were shaped by studies of classroom behaviour, and noticeably centred on hyperactivity and disruption - traits thought to be more common in boys. ADHD may present differently in girls and women: inattentive or internalised restlessness and overwhelm, quiet distraction, daydreaming, masking, and perfectionism. These difficulties can also be affected by hormones, particularly around puberty, pregnancy, and menopause.

Increasing understanding has led to more people coming forward for diagnosis. As the saying goes: a telescope never created more stars in the sky - it just helped us see them more clearly.

ADHD can have a huge impact on individuals, affecting how they are perceived by others, how they compare themselves against expected 'norms', and ultimately how they see themselves.  This misunderstanding of self can lead to anxiety, depression, burnout, or years of masking just to get by.  Recognising the signs, whatever stage of life you’re at, can help counteract years of unnecessary struggle.

Increased awareness has driven huge demand for formal assessment - NHS waitlists can run to several months, and often years.  In England, Right to Choose lets you ask your GP to refer you to an NHS-commissioned private provider, though waits can still be long. Fully private diagnosis is available, but can cost from around £1,000 to £1,500 depending  on the provider.

Keeping a diary of challenges can help build evidence for assessment. If it's your child, speak to their school, though bear in mind they may not see the same struggles you do if masking is at play.

Regardless of formal diagnosis, if these challenges are affecting how someone lives their life, understanding, practical support and appropriate adjustments can make a significant difference.

There are many ways to manage ADHD traits. Medication can help with focus, working memory, impulsivity and emotional regulation, but it’s not the whole picture.  Many people also benefit from practical strategies, coaching, lifestyle changes, or a combination of approaches that work best for them.

Strategies like body-doubling, "landing spots" for belongings, habit stacking, timers, feelings wheels, journalling, creative outlets, and exercise – to name but a few - can all help manage both the traits themselves and the negative self-talk that often comes with them. Self-understanding matters most of all - balancing challenges with genuine strengths, and finding ways to use those strengths, can bring real advantages.

For further information and support, ADHD UK and the ADHD Foundation are good starting points, and both offer workplace-specific guidance for employees and employers alike.

Coaching offers a safe, non-judgemental space to talk through challenges - and just as importantly, to uncover strengths. Having space to think through how your brain works, and how to work with it rather than against it, builds confidence, self-trust, and self-esteem.

Session times and frequency are agreed in advance, and coaching can even be funded through the workplace as a reasonable adjustment, or via an Access to Work grant.