Do I Have ADHD? The Signs and Symptoms
Attention-Deficit/Hyperactivity Disorder (ADHD) is more than just being forgetful or
restless. It’s a neurodevelopmental condition that affects focus, organization, impulse
control, and daily functioning. It shows up differently for each person, and in adults, it can
be subtle and often overlooked.
Common Signs of ADHD in Adults
ADHD symptoms fall into two main categories: inattention and hyperactivity/impulsivity. It’s common to experience one or even both symptoms.
Signs of inattention may include:
Frequently losing or misplacing items (keys, phone, important papers)
Difficulty starting or finishing tasks, especially those that require sustained focus
Forgetting appointments or deadlines, even with reminders
Struggling to stay organized or follow through with plans
Signs of hyperactivity and impulsivity may include:
Feeling restless, fidgety, or unable to relax
Speaking or acting before thinking things through
Interrupting others often in conversations
Difficulty waiting your turn or sitting still for long periods
How ADHD Affects Your Daily Life
ADHD can impact more than your productivity. It often interferes with relationships, self-esteem, and mental health. You might notice:
Work challenges: Struggling to meet deadlines, frequent job changes, or feeling overwhelmed by complex projects
Relationship strain: Loved ones may misinterpret your distractibility as disinterest or irresponsibility
Emotional toll: Frustration with yourself, guilt over unfinished tasks, or feeling “lazy”
when it’s actually ADHD-related executive function struggles
A Diagnostic Checklist for ADHD
Please note: this reflective tool should not replace a formal diagnosis. However, it can be helpful to take this assessment to your appointment with a doctor or therapist.
Instructions: Check any statements that describe you often or most of the time over the past 6 months.
Inattention
I lose things I need (keys, phone, wallet, paperwork) regularly.
I struggle to finish projects or follow through on plans.
I make careless mistakes because I rush or lose focus.
I have difficulty organizing tasks or managing time.
I avoid or procrastinate on tasks that require sustained focus.
I am easily distracted by unrelated thoughts or noises.
I forget important appointments, deadlines, or commitments.
Hyperactivity / Impulsivity
I often feel restless or like I need to keep moving.
I fidget, tap my hands/feet, or can’t sit still for long.
I blurt out answers before a question is finished.
I interrupt others or talk excessively without realizing it.
I have difficulty waiting my turn (in lines, conversations, traffic).
I make impulsive decisions I later regret.
Impact on Daily Life
My difficulties with focus or impulsivity affect my work or studies.
My relationships have been strained due to distractibility or forgetfulness.
I often feel overwhelmed, anxious, or guilty about unfinished tasks.
Scoring and Next Steps:
If you checked 5 or more items in either the Inattention or Hyperactivity/Impulsivity sections, and these symptoms have been present since childhood or early adolescence, it’s worth discussing ADHD with a mental health or medical professional. Bring this checklist to your appointment to help guide the conversation. Remember: ADHD can look different in adults, and symptoms can overlap with anxiety, depression, trauma, or other diagnoses, so a full evaluation done by a mental health professional is key.
What To Do If You Think You Have ADHD
Track your symptoms: Keep a simple journal noting when and how often these challenges happen
Get a professional evaluation: ADHD can only be diagnosed by a qualified clinician
(psychologist, psychiatrist, or another trained professional). They will review your
history, symptoms, and may use screening tools
Rule out other causes: Conditions like anxiety, depression, or thyroid issues can mimic
ADHD symptoms, so a full assessment is important
Get therapy to help manage symptoms and create coping tools
At Herr-Era, we understand how difficult it is to manage ADHD symptoms alone.
Therapy, especially Cognitive Behavioral Therapy (CBT) can help you:
Build organization and time-management skills
Develop strategies to regulate emotions
Strengthen self-compassion and reduce shame
Improve communication with loved ones about your needs
If you’re constantly overwhelmed, distracted, or frustrated with your ability to focus, it’s worth exploring an ADHD evaluation. You deserve clarity, tools that work for your brain, and support to thrive, not just cope with these symptoms! Book a free consultation today to talk more about how therapy and Herr-Era can help!