Have you ever wondered why some people struggle to focus, lose track of time, or seem overly restless? For many, it’s not just their personality or simply being distracted — it’s ADHD, a condition that affects millions but is often misunderstood.
What is ADHD?
ADHD (Attention Deficit Hyperactivity Disorder) is a condition that impacts attention and concentration and can cause impulsivity, and hyperactivity.
In people with ADHD, the brain’s prefrontal cortex, which is responsible for tasks like decision-making, attention, and impulse control, functions differently. This is largely due to irregularities in neurotransmitters (brain chemicals), particularly dopamine and noradrenaline, which affect communication between neurons (nerve cells).
While we still don’t fully understand the exact cause of ADHD, it often runs in families, meaning it might largely be genetic. Environmental factors, such as being exposed to tobacco or alcohol during pregnancy, premature birth, or early exposure to lead, might raise the risk. Chronic stress and trauma in childhood can also contribute by rewiring the brain. In my case, I’ve had both childhood trauma and inherited some genetics, and both of these make my brain more vulnerable to imbalance.
Symptoms
ADHD symptoms generally fall into two main areas: inattention and hyperactivity/impulsivity.
For inattention, people often struggle to stay focused, easily get distracted, lose things frequently, forget tasks or appointments, and have difficulty following through on projects or instructions.
Hyperactivity and impulsivity symptoms include restlessness, fidgeting, trouble staying still, excessive talking, as well as acting without thinking and having no filter. Many people with ADHD also find it hard to wait their turn or interrupt others during conversations.
For more information on how ADHD can present, see this post here.
My personal experience with having ADHD
I was only diagnosed with ADHD earlier this year (in 2024) but I’ve known that I met the criteria for some time before I could be officially diagnosed.
For me, it was a positive diagnosis in understanding myself even better. In fact, it was the missing piece of the puzzle, in fully understanding how my brain works, why I have behaved in certain ways and why I’ve experienced burnout.
It’s also given me insight into other conditions I have developed, which can co-exist. Such as PMDD (premenstrual dysphoric disorder- a cyclical mood disorder, which 5-8% of all women experience before their period) and fibromyalgia (a chronic pain syndrome). As well as hypomania. We are more prone to conditions like these, if you have ADHD. For more information see my personal story here.
Looking back, I can now see that I showed some classic ADHD traits when I was younger. But in the ‘70s and ‘80’s, it wasn’t something that was easily picked up. And it’s often missed in women as we don’t always present as the typical stereotype. Back then, I struggled badly with time management, being constantly late to school -basically always the last in my class to arrive despite living the closest. (I was lucky, however, that I was very academic and really enjoyed learning, so some of my behaviour went under the radar. And therefore, I didn’t struggle at school in the same way others have with ADHD).
But I had a hard time regulating my emotions and was so impatient. I was also a chatterbox and have very poor spatial awareness. I recall people thinking I was very rude, because when they saw me walking around on the street, they thought I was ignoring them.. but it was just because I was in my own little bubble. I was also easily distracted and either went off on tangents or would hyperfocus, tuning out everything around me, without realising it. For example, one time doing homework in the kitchen as a child, the alarm on the oven was going off so loudly. But I was so engrossed in what I was doing, it didn’t register. This was despite people 3 floors up coming down to ask me to turn it off. I was also always losing things and not being able to find my keys, or putting objects in the wrong places without realising. For more information on the challenges of having ADHD, see here.
Like many of us with ADHD, I’d hyper focus on something trivial, while important tasks rarely got dealt with. Now, I use tools like time-blocking and alarms (Alexa is a god send!) to make sure I don’t miss anything important. I also love using this daily planner for those of with ADHD. See here. Luckily, well before the time my ADHD was ever diagnosed, it had become more manageable. I’d already done a lot of work on brain health, to reduce my brain fog, increase my concentration and reduce hyperactivity for example. I’m also no longer as impulsive or hyperactive as I used to be, and I’ve learned ways to deal with distractions and stay on track.
Precision nutrition
A healthy diet plays a massive role—eating nutritious meals with proteins, complex carbs, and healthy fats (and avoiding ultra processed foods and E-numbers and other chemicals) can help stabilise energy levels, manage blood sugar levels and improve concentration throughout the day.
I personalise a programme for each individual, using dietary interventions and supplements to reduce neuroinflammation, balance brain chemistry (increasing noradrenaline and dopamine, for example) and reduce brain fog, amongst other things. And to rectify nutrient deficiencies which are common. It may also improving gut function because of the gut-brain axis, identifying food intolerances (if relevant) and even also identifying genetic weakness around different neurotransmitters to reduce their influence on brain health. It’s powerful stuff.
You are also more likely to have food addiction or a bad relationship with food because of ADHD impulsivity (sugar lights up our reward centre) and to get that dopamine hit! So providing support for this and for emotional eating is also very important, where relevant.
For more information on some of the nutrients that can help with ADHD, see here.
Other tips to make things easier if you have ADHD
Living with ADHD can be challenging, but certain strategies can make daily life easier.
Establishing a routine is key. Having consistent daily habits helps reduce forgetfulness and keeps you organised. Using tools like planners or apps can track tasks and deadlines, helping you stay focused.
Breaking tasks into smaller steps is useful when larger projects feel overwhelming. Tackling one small step at a time makes things feel more manageable. Setting alarms or reminders on your phone or on Alexa, can help ensure you don’t lose track of time or miss important commitments.
Reduce clutter in your living and workspaces. An organised environment makes it easier to stay focused and reduces distractions.
Regular exercise is also incredibly beneficial. Physical activity helps improve focus, reduces hyperactivity, and can boost your mood. Sleep and a good sleep hygiene is also paramount for a healthy brain.
Conclusion
Living with ADHD can have its ups and downs, but it’s something you can very much learn to manage. By figuring out what works best for you, whether that’s sticking to routines, using helpful tools along with having a healthy lifestyle, and taking a personalised approach to diet and supplements — you can make life a lot easier. And it really doesn't have to be something that holds you back. In fact, if you actually harness the benefits correctly, it can sometimes become your superpower!
If you have ADHD, feel free to book a free chat here if you want to learn more about how I can help you.
Wishing you good health!
Kirsten
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