What is ADHD?

ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental condition that affects how people regulate attention, impulses, and energy. It’s not about being “lazy” or “scattered”—it’s about a brain wired to process information differently. ADHD can show up in three main ways:

• Inattentive type: difficulty focusing, organizing, remembering details.
• Hyperactive-impulsive type: restlessness, fidgeting, acting quickly without thinking.
• Combined type: a mix of both inattentive and hyperactive-impulsive traits.

Everyone with ADHD is unique. Some people may be creative idea generators, others highly empathetic problem solvers, and others energetic multitaskers. Recognizing ADHD as a difference, not a defect, is the first step to thriving with it.

Tips for Individuals with ADHD 

1. Build Routines That Flex

Rigid schedules often crumble under ADHD’s spontaneity. Instead, create “anchors” throughout your day. Key habits like morning check-ins, exercise, or nightly wind-down rituals. These provide structure without becoming suffocating.

2. Externalize Your Brain

Don’t rely on memory alone. Use tools such as sticky notes, alarms, shared calendars, and habit-tracking apps. Think of it as outsourcing your executive function so your creativity has more room to breathe.

3. Break Tasks into Micro-Steps

“Clean the kitchen” becomes “put dishes in sink → wipe counters → take out trash.” Momentum builds when you reduce tasks to their smallest, most doable pieces. Bonus: you get more chances to check things off your list (instant dopamine).

4. Protect Your Focus

Noise-canceling headphones, background music, or even a designated “focus zone” in your home can help limit distractions. Experiment with what helps your brain settle may surprise you.

5. Play With Your Energy

Notice when your natural energy peaks (morning bursts, late-night flow). Use those times for your most demanding tasks, and schedule lower-energy activities for your dips.

Tips for the Support Network 

1. Listen Without Fixing

When a loved one with ADHD vents, the best gift you can give is presence and not quick solutions. Empathy calms the nervous system and builds trust.

2. Celebrate Effort, Not Just Outcome

Finishing a task is great, but even starting (despite distractions or overwhelm) is a win. Acknowledging effort reinforces resilience.

3. Share the Load Strategically

ADHD brains often thrive when tasks are collaborative. Help divide responsibilities into manageable chunks, or use “body doubling” (working side by side) to make complex tasks less daunting.

4. Offer Gentle Accountability

Instead of nagging (“Did you pay that bill yet?”), try supportive check-ins (“Want to go over bills together tonight?”). This framework supports a partnership, not policing.

5. Learn With Them

Read, listen to podcasts, or attend workshops about ADHD. The more you understand the neurological landscape, the more compassion you’ll carry into every interaction. Explore our ADHD workshops to learn strategies together.

Thriving Beyond the Diagnosis

ADHD isn’t about “fixing” a broken system—it’s about learning the unique rhythm of a different operating system. With creativity, flexibility, and support, ADHD can become less of a stumbling block and more of a catalyst for growth, adaptability, and connection.

After all, thriving isn’t about doing things like everyone else—it’s about doing things in a way that works for you.

Learn more about ADHD from trusted sources: CDC: ADHD, CHADD.

Ready to take the next step? Explore our therapist and let them help find strategies that work for you.