ADHD: Working With Your Brain, Not Against It

Attention-Deficit/Hyperactivity Disorder (ADHD) affects millions of people, yet it remains widely misunderstood. It's not about being lazy, unmotivated, or lacking willpower. ADHD is a neurodevelopmental condition that affects executive functioning—the brain's ability to plan, organize, manage time, regulate emotions, and maintain focus. Understanding ADHD means recognizing it as a difference in how the brain operates, not a character flaw.

What Is ADHD?

ADHD involves persistent patterns of inattention, hyperactivity, and impulsivity that interfere with daily functioning. While symptoms typically begin in childhood, many people aren't diagnosed until adulthood, particularly women and individuals who don't fit thestereotypes.

There are three presentations of ADHD:

Predominantly Inattentive: Difficulty sustaining attention, frequent careless mistakes, appearing forgetful or disorganized, losing track of belongings, struggling to follow through on tasks. This type is often missed, especially in quiet or well-behaved people.

Predominantly Hyperactive-Impulsive: Restlessness, fidgeting, difficulty staying seated, talking excessively, interrupting others, acting without thinking through consequences. This presentation is more commonly recognized but still deeply misunderstood.

Combined Presentation: A mix of both inattentive and hyperactive-impulsive symptoms.

The Real Impact of ADHD

ADHD affects far more than just attention. It influences:

Time Perception: People with ADHD often experience "time blindness"—an impaired sense of how much time has passed or how long tasks will take. This isn't poor time management; it's a neurological difference in how the brain processes time.

Emotional Regulation: ADHD can make emotions feel more intense and harder to manage. Rejection sensitivity, quick frustration, and difficulty bouncing back from disappointment are common experiences.

Working Memory: Holding information in mind while using it—like remembering instructions or keeping track of multiple tasks—can be challenging. This isn't a memory problem; it's about the brain's processing capacity.

Motivation and Follow-Through: The ADHD brain seeks stimulation and novelty, making it hard to start or complete tasks that feel boring, even when they're important. This creates a painful gap between intention and action.

Relationships: ADHD can strain relationships through forgotten commitments, missed social cues, interrupting, or emotional reactivity. These behaviors aren't typically intentional—they're symptoms of executive dysfunction.

The Strengths of ADHD

While ADHD presents challenges, it also comes with real strengths. Many people with ADHD are creative problem-solvers, think outside the box, hyperfocus on topics they're passionate about, bring energy and enthusiasm to projects, and thrive in dynamic, fast-paced environments. The key is creating conditions where these strengths can shine while managing the difficulties.

Why Traditional Advice Doesn't Work

"Just use a planner." "Set an alarm." "Try harder." If you have ADHD, you've likely heard these suggestions countless times. The problem is that ADHD isn't about not knowing what to do—it's about the brain struggling to execute what you know you should do. Standard organizational strategies often don't account for executive dysfunction, working memory challenges, or the need for external structure and accountability.

How Therapy Can Help

ADHD-informed therapy doesn't just teach you to "cope better." It helps you understand your brain, work with it rather than against it, and build systems that actually fit how you function. This includes:

Understanding Your ADHD: Learning how ADHD specifically shows up for you—your triggers, patterns, and unique challenges.

Building Practical Systems: Developing strategies that work with ADHD brains, like body doubling, external reminders, breaking tasks into micro-steps, and creating environments that support focus.

Managing Emotional Dysregulation: Learning to recognize and regulate intense emotions, work through rejection sensitivity, and respond rather than react.

Addressing Co-Occurring Conditions: ADHD often comes with anxiety, depression, or trauma. Treating these alongside ADHD leads to better overall outcomes.

Challenging Shame and Negative Self-Talk: Many people with ADHD carry deep shame about their struggles. Therapy helps reframe these narratives and build self-compassion.

Considering Medication: While therapy doesn't prescribe medication, we can help you explore whether medication might be helpful and support you in that process.

Moving Forward

Living with ADHD means constantly navigating a world designed for neurotypical brains. It's exhausting, frustrating, and often isolating. But with the right support, understanding, and strategies, you can build a life that works for you—not one where you're constantly fighting your own brain.

At Theory and Method, we see ADHD not as something to fix but as a different operating system. Our goal is to help you understand your “manual,” optimize your settings, and build a life where you can thrive as yourself.

Theory & Method offers ADHD therapy in Salt Lake City and Reno. Contact us to learn more about how we can help you work with your brain.