Organizing and productivity are impacted by many factors. One that can be particularly challenging is ADHD (Attention-Deficit/Hyperactivity Disorder). At a recent meeting of the CT Chapter of the National Association of Productivity and Organizing Professionals (NAPO-CT), one of our members – Sue Duval of The Organized Hive – shared some of the things she has learned about ADHD over her years in business. Since many of us either have ADHD, or know someone who does, I thought it would be helpful to share her 9 helpful things to know about ADHD from an organizing and productivity perspective.
1. ADHD is poorly named.
Sadly, ADHD (which was previously known as ADD), is not simply a lack of attention. This is important because ‘lack of attention’ suggests that people are lazy, or willfully failing to focus their attention on the task at hand.
In actuality, ADHD is a neurodevelopment disorder in which parts of the brain, primarily the pre-frontal cortex and limbic system, lack dopamine and norepinephrine. Just as insulin helps us process sugar, or hydrochloric acid in the stomach helps us digest food, dopamine and norepinephrine help us focus. When we lack sufficient quantities, we struggle to do what we need to do. This is why medications that work to increase levels of these important chemicals in the brain can sometimes work very well.
2. ADHD is very prevalent.
According to the CDC, roughly 15 million adults in the U.S.—or 6% of the adult population—had a current diagnosis in 2023. Around half of these adults received the diagnosis at age 18 or older.
There are many potential reasons for why we are diagnosing more cases of ADHD now than we did in the past, including increased awareness and understanding, decreased stigma, and evolution of diagnostic criteria. Research is being done to better understand this. Regardless, there are many people who live with ADHD, so for anyone out there, it’s nice to know you are not weird or alone.
3. ADHD is highly genetic.
Research consistently demonstrates that ADHD tends to run in families, suggesting a high degree of heritability. If you have a family history of ADHD (e.g., a parent, sibling, or grandparent), you have a significantly higher likelihood of also experiencing the condition.
The upside of genetic conditions is that families might have more empathy and understanding of what living with ADHD is like. For parents, if you know you or spouse (or your parents) have ADHD, it helps you keep your radar up as you watch your children develop and be ready to seek support if needed.
4. ADHD is invisible.
Unlike a broken arm, ADHD is not a visible disorder. Unfortunately, this often leads to a lack of sympathy. People with ADHD are often criticized for being “lazy,” “forgetful,” “careless,” or “rude.” As with any situation, we rarely understand what we haven’t experienced, and tend to move quickly to judgment and impatience. This is especially true when it comes to people whose conditions we cannot see, because we aren’t aware that something is going on.
According to Dr. William Dobson, children with ADHD receive approximately 20,000 more negative messages by age twelve than people without ADHD. Such heavy negative messages erode self-esteem and can lead to a plethora of unproductive coping mechanisms.
Being aware of this tendency can help us be more positive and encouraging. No one thrives on constant criticism.
5. ADHD brains can be time blind.
Time, and the passage of time, are challenging for people with ADHD. The ADHD brain tends to have two “time zones:” now or not now. This unusual relationship with time makes productivity harder. It’s easy to lose track of:
- what time it is
- how much time has passed since a task has been initiated
- how much time has been spent on a task
- how much time remains before it is time to leave, change tasks, pick up a child, etc.
Time is, for lack of a better word, loose. This is why people with ADHD may struggle with timeliness, hurry, lost time, spending too much time on one task, and more.
6. The “Hyperactivity” of ADHD manifests in multiple ways.
Hyperactivity can show up in the body and/or the brain.
For some, it looks like fidgeting, constant movement, excessive talking, difficulty waiting their turn, or frequent climbing or running. Some describe it as “my motor is always running.”
For others, it presents in the mind—as racing thoughts, constant distractions, and what Sue described as “a Ferrari brain with bicycle brakes.” The brain has many tabs open, constantly jumping from one to another.
Many people with ADHD experience both types.
7. People with ADHD really struggle with task initiation.
Staring tasks – especially the ones we don’t want to do– is hard for everyone. For people with ADHD, it is particularly difficult. As a result, advice that works for neurotypical people may fall flat. For example, the “eat the frog” method (tackling the hardest task first) can be effective—but not always for someone with ADHD. They may have more success starting with a smaller, more approachable task and building momentum.
They also tend to benefit from more frequent rewards. For instance, telling a child they’ll get a reward at the end of the week may be too abstract. For someone who lives in “now” and “not now,” smaller, more immediate incentives can be more effective.
8. People with ADHD tend to struggle with impulsivity.
The ADHD brain is easily drawn away from a task that challenging or unpleasant to something that is easy or appealing. For example, ordering something on Amazon is easy. People with ADHD may order things they don’t need.
To get and stay focused on a task, the ADHD brain often needs:
- Appeal (“I’m interested in this.”)
- Urgency (“I have to get this done by the end of the day.”)
- Accountability (“I only manage to exercise when the trainer shows up at my door.”)
As professional organizers, we often come alongside and help clients focus on (and stay focused on) tasks. We help them do that one important thing they have been avoiding. Each person is different, so strategies must be personalized.
Children typically have more built-in accountability than adults, which is why some people with ADHD struggle more after leaving structured environments like school.
9. ADHD can be managed.
The good news? We are getting better at supporting people with ADHD. I wrote a post with a few of my own ideas on this topic.
There is a plethora of resources available today that weren’t around even 30 years ago, such as:
- Institute for Challenging Disorganization (ICD)
- Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)
- ADDitude Magazine
- ADHD Resource Center of the American Academy of Child & Adolescent Psychiatry (AACAP)
There is no one-size-fits-all “solution” to ADHD. People with ADHD are not problems to be solved—they are individuals to be empowered through supportive tools and personalized strategies.
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Do you know someone who has ADHD? Would they find these tips helpful?
Feel free to share this post with them or comment below with your own thoughts!
Thank you for sharing these helpful things to know. The other thing I share is that all people with ADHD are different in how their ADHD displays itself. ADHD is somewhat generalizable, but always remember there are co-existing conditions that make ADHD unique to each individual.
That’s one of the things that make it challenging. No two situations are exactly alike. It’s good to get curious and be willing to experiment a little. No approach is too weird or off the wall! The goal is to find what works for you.
This is great overview, Seana! Jonda Beattie and I hosted a class recently talking about strategies and tools which help compensate for ADHD. We love sharing our helpful tips with our clients that are challenged by ADHD.
Sharing resources is everything on this topic. Each person is unique, so having choices and options is super helpful for figuring out what might work best.
Great that you and Jonda hosted a class. I bet it was well-attended. As I said, more and more people are looking for support on this one!
While everyone seems to know there is such a thing as ADHD a lot of things we think we know about it are not backed by science. We used to think of it as something that people grew out of and now we know it can actually become more of a problem as we age.
I love the concept that it is poorly named.
Excellent point, Jonda. The impact on adults has been under-appreciated. I’m thankful we are developing more resources and better understanding in this area.
It sounds like you had a great meeting! How fortunate you were that Sue Duval shared her ADHD insights. These are all excellent points.
I just finished reading Ari Tuckman’s newest book, “The ADHD Productivity Manual,” and featured it on this week’s blog. Some of the points Sue mentioned, he also discussed. One of the things he said, which I found fascinating was, “ADHD is a disorder of converting intentions into actions.”
In the work I’ve done with clients who have ADHD, the activation piece is typically one of the most challenging aspects. As Sue mentioned, reducing the scope, breaking things into smaller, manageable pieces, and introducing the accountability piece, can all help significantly.
What a helpful way to think about ADHD! I agree that this is often the most challenging aspects.
That said, my ADHD friends tend to be excellent at coming up with solutions “off the cuff.” They’ve strengthened that muscle, for beter or worse, of what to do when you may be required to act under less than idea circumstances. Of course, we’d love to avoid that situatuion if possible!
I’m so glad you wrote this and shared Sue’s wisdom here, Seana. When I started my business 24 years ago, all I “knew” about ADHD was that it made it hard to focus and it mostly affected little boys. People were only beginning to talk about how it impacted adults, and even then, awareness of adult (and mid-life, especially) women with ADHD was barely referenced.
The more I learn about ADHD, the more I find there IS to learn, and the more frustrated I am (on behalf of my clients) with spouses/family members/co-workers/bosses who are unwilling to learn. I had a client whose husband — a radiologist — refused to believe that his wife’s inability to meet him on time was willful and insisted that ADHD wasn’t real, until I brought him abstracts from medical journals.
The more we can do to educate the public, as you’ve done in this post, the better. And I particularly appreciate where you stated, “ADHD is a neurodevelopment disorder in which parts of the brain, primarily the pre-frontal cortex and limbic system, lack dopamine and norepinephrine.” As a diabetic, I know too well how biochemistry is key to the body working well, and you’ve explained succinctly how it’s just the same with brain. Great work!
I hope we can continue to remove the stigma of ADHD. I know that brain chemicals can get off-kilter just like any other chemicals in the body. I don’t know why it is somehow considered a weakness to take medications that “restore order” to brain, when we willingly take them for other parts of the body.
Not to say that everyone needs medication, just to keep an open to mind. Each person should try and see what works for him or her. So many adults are suffering in silence and shame, and it just isn’t necessary.
It is a lovely introduction to ADHD. I was surprised when you wrote, “children with ADHD receive approximately 20,000 more negative messages by age twelve than people without ADHD.” Imagine the impact that has on their self-esteem. I love your summary, “People with ADHD are not problems to be solved—they are individuals to be empowered through supportive tools and personalized strategies.”
That statistic rocked me as well, Julie. Such a deep trough to climb out of. I hope we are moving away from this kind of negative feedback as we learn and grow in our understanding of ADHD (and so many other challenges!).
Thank you for highlighting nine essential insights on ADHD. Understanding that ADHD is poorly named, invisible, highly genetic, and so prevalent reframes our perspective. Recognizing its executive function challenges, strengths like hyperfocus, and need for tailored strategies empowers us. Your practical tips on organization, self‑compassion, and appropriate accommodations inspire hope and confidence for anyone navigating ADHD. Truly enlightening daily guidance!
One very helpful thing for ADHD is using timers or alarms to stay on track.
Breaking tasks into short, timed intervals (like the Pomodoro Technique — 25 minutes work, 5 minutes break) helps improve focus, reduce overwhelm, and build consistency.
I have a dear friend who has ADHD, so this information helps me to better understand what she lives with. I’ve shared your post with her, so she can let me know what’s the same and different for her.
I hope she finds it helpful. I was surprised by the responses I got “off on the side” from people I know.