29 – Understanding Your Own ADHD

Key Takeaways

ADHD Exists as a Spectrum of Individual Presentations Rather Than Uniform Condition

ADHD represents a complex constellation of traits that manifest uniquely in each person, influenced by genetics, personality, life circumstances, and developmental stage. While diagnostic criteria provide common frameworks, the lived experience varies dramatically between individuals. This spectrum nature means that two people with ADHD diagnoses may have completely different challenges, strengths, and support needs. Understanding this prevents harmful comparisons and competition between ADHD individuals while allowing for personalised approaches to management and growth.

The three-dimensional nature of ADHD presentation means that severity, specific symptoms, and functional impact can vary across different life domains and time periods. Someone might struggle significantly with time management but excel at creative problem-solving, or experience more challenges during high-stress periods while functioning well in structured environments. This variability requires ongoing self-assessment and adaptation rather than fixed strategies or identity labels.

Three Main Presentations Provide Starting Framework for Self-Understanding

Hyperactive presentation involves high physical and cognitive activity, with constant motion, rapid thinking, and verbal output. This doesn’t require obvious physical restlessness—hyperactivity can manifest as reading multiple books simultaneously, engaging in numerous activities, or having an extremely active internal thought process. Many girls and women channel hyperactivity into socially acceptable activities like dance, sports, or academic achievement, leading to missed diagnoses.

Inattentive presentation involves difficulty directing and sustaining attention, frequent forgetfulness, and challenges with task completion. This doesn’t mean inability to focus—people with inattentive ADHD often have intense focus for preferred activities while struggling with tasks that don’t capture interest. Combined presentation includes elements of both hyperactive and inattentive patterns. Understanding your primary presentation helps identify relevant strategies and support approaches while recognizing that presentations can shift over time and circumstances.

Executive Functions Represent the Core Challenge Areas Affecting Daily Functioning

Dr. Barkley’s framework describes executive functions as the “who, what, when, how, and why” circuits of the brain—all areas typically affected by ADHD. These include planning (organizing steps toward goals), prioritization (determining importance and sequence), organization (creating systems for information and materials), time awareness (understanding duration and deadlines), and emotional regulation (managing emotional responses and intensity).

The “why” circuit—emotional regulation and meaning-making—often causes the most significant challenges because it drives impulsive behavior and affects motivation for tasks. When emotional dysregulation becomes chronic, it literally changes brain structure by enlarging the amygdala (threat detection center) while reducing functionality in other regions. This neuroplasticity works both ways—positive practices can reshape the brain toward better executive functioning over time.

Self-Observation Provides the Foundation for Effective ADHD Management

Systematic self-observation without judgment allows identification of personal patterns, triggers, and effective strategies. This involves noting when ADHD symptoms appear most prominently, which environments support or hinder functioning, and what emotional or physical states correlate with better or worse executive function. Tools can include phone notes, voice recordings, journaling, or structured observation frameworks.

The key to effective self-observation lies in maintaining curiosity rather than self-criticism. When judgment enters the process, emotional dysregulation interferes with learning and pattern recognition. Questions to explore include: What made you consider ADHD initially? How does it show up in your daily life right now? What circumstances make symptoms better or worse? What strategies have you tried, and which showed promise?

Different ADHD Profiles Require Tailored Intervention Approaches

Understanding your specific ADHD flavour enables targeted strategy selection rather than generic approaches. For example, procrastination might stem from emotional dysregulation (fear of failure, perfectionism) requiring supportive environments and confidence-building, or from dopamine-seeking behavior (choosing immediate rewards over long-term goals) requiring motivation systems and environmental design.

Someone with predominantly emotional dysregulation challenges benefits from cheerleaders, recognition systems, and self-compassion practices. Someone with predominantly reward-sensitivity challenges benefits from immediate feedback systems, interest-based approaches, and dopamine-boosting activities before tackling difficult tasks. Recognizing which type of support your brain needs prevents wasted effort on mismatched interventions.

Neuroplasticity Enables Ongoing Change and Improvement Throughout Life

Brain structure and function continue changing throughout life, offering hope for developing new capabilities and reducing ADHD-related challenges. What you pay attention to literally grows—chronic stress and negative thinking enlarge threat-detection regions while positive practices strengthen executive function areas. This neuroplasticity means that current challenges don’t represent permanent limitations.

Practices that support positive brain changes include mindfulness, learning new skills, physical exercise, therapy, and building supportive relationships. The brain responds to repetition and attention, so consistent small practices often prove more effective than dramatic but unsustainable changes. Understanding neuroplasticity also emphasizes why building awareness of thought patterns and emotional regulation becomes crucial for long-term success.

Professional Assessment Provides Comprehensive Understanding But Self-Knowledge Remains Essential

While professional diagnosis represents the gold standard for ADHD assessment, self-knowledge through observation and reflection provides the detailed information needed to make that assessment meaningful. Professionals rely on your ability to describe your experiences, patterns, and challenges to provide accurate diagnosis and treatment recommendations.

Whether pursuing formal diagnosis or not, developing deep self-understanding enables better decision-making about work, relationships, environment, and support systems. This self-coaching ability represents the ultimate goal—building sufficient self-awareness to adapt strategies and approaches as circumstances change. The process of understanding your ADHD flavor becomes a lifelong skill for ongoing growth and adaptation.