Top 5 signs of ADHD in Adults

Ever find yourself juggling multiple tasks, only to realize hours later that none are complete? Or perhaps you’ve been labelled as “scatterbrained” more times than you’d like to admit. As a clinical psychologist working with adults daily, I see firsthand how often people overlook these signs, chalking them up to stress, laziness, or even just a “busy mind.” But what if there’s more to the story?

In my practice, I meet adults who have spent years wondering why life feels a little more chaotic for them than for others. If you’ve ever questioned whether ADHD might be at play, here are the top five signs I see most often during adult ADHD assessments.

1. Chronic disorganization and forgetfulness

One of the most common complaints I hear is, “I feel like I’m constantly losing things or forgetting important tasks!” If you frequently misplace your keys, struggle to keep a tidy workspace, or double-book appointments, this might resonate. It’s not about being lazy or careless—chronic disorganization and forgetfulness are hallmark signs of adult ADHD. I’ve worked with incredibly intelligent and motivated adults who blame themselves for not being more organized. The truth is, this struggle often stems from ADHD’s impact on working memory and executive functioning, which makes organizing tasks and retaining information particularly challenging. It’s more than just being messy; it’s a neurological hurdle that can be incredibly frustrating.

2. Time management difficulties

Do you constantly underestimate how long things will take? Or maybe you’re the master of procrastination, despite your best intentions. Adults with ADHD often experience what we call time blindness—a distorted sense of time that leads to missed deadlines, last-minute scrambles, or chronic lateness. In my practice, I see this affecting people in various ways, from workplace struggles to conflicts in personal relationships. It’s not just about poor planning; it’s about genuinely struggling to gauge how long tasks will take or being easily distracted and losing track of time. This can result in a never-ending cycle of playing catch-up, which is exhausting and demoralizing.

3. Impulsivity

Impulse buying, interrupting conversations, lacking a filter, or making hasty decisions without fully thinking them through—sound familiar? Impulsivity is another key indicator of adult ADHD. It’s not about being reckless but rather about struggling with impulse control. One client once told me, “It’s like my brain is on fast-forward, and my mouth is trying to keep up.” This impulsivity can lead to challenges such as overspending, strained relationships, or even career setbacks. It’s acting first and thinking later, often resulting in regret or frustration.

4. Hyperfocus

Here’s the kicker: while ADHD is known for issues with attention, many adults also experience hyperfocus. This is when you become so engrossed in a task that everything else fades into the background—including time itself. I’ve worked with clients who get so absorbed in work projects or hobbies that they forget to eat, sleep, or even use the bathroom. Hyperfocus can be both a blessing and a curse. It can lead to incredible productivity but also to neglected responsibilities or missed social engagements. It’s like having a superpower that you can’t always control, which can be confusing and frustrating.

5. Emotional Dysregulation and Rejection Sensitive Dysphoria (RSD)

This is one I see impacting relationships the most. Emotional dysregulation in adults with ADHD can lead to intense emotional reactions, mood swings, and irritability. But there’s an added layer called Rejection Sensitive Dysphoria (RSD). RSD is an extreme emotional sensitivity triggered by the perception (or reality) of rejection or criticism. It’s not just about being sensitive—it’s a deep, intense emotional pain that can feel overwhelming. One of my clients once described it as “feeling like my whole world collapses when I think someone is upset with me, even if they’re not.” This can lead to avoidance of social situations, low self-esteem, and even sudden emotional outbursts. Many adults with ADHD develop coping mechanisms like people-pleasing or perfectionism to avoid perceived rejection, which can be exhausting.

What Next?

If you’ve been nodding along, thinking, “This sounds a lot like me,” you’re not alone—and you’re not “broken” or “lazy.” Recognizing these signs is the first step toward understanding and managing ADHD. In my practice, I’ve seen how transformative a proper diagnosis and tailored strategies can be.

ADHD is complex, and it looks different for everyone. If you’re curious about ADHD or want to explore if an assessment is right for you, book an initial consultation with myself or one of our chartered psychologists at Access Psychology.