Attention-Deficit/Hyperactivity Disorder (ADHD) is a disorder that starts in childhood. It typically gets more difficult to manage as someone ages, but once adolescence is over, many adults find that their symptoms are usually – although not always – more manageable. Some even report that their ADHD symptoms have cleared, though experts believe that most likely they have simply developed tools to help them address it.
Still, according to research, a child with ADHD can expect that, in their 20s and 30s, they are going to be less likely to experience severe ADHD symptoms. But adulthood is not always easy, and there are situations in which symptoms can be triggered and get worse.
What Are The Factors that Can Increase ADHD Symptoms?
Several lifestyle, environmental, and health-related factors may intensify ADHD symptoms in adulthood, either temporarily or in an ongoing way. These include, but are not limited to:
Increased Stress and Responsibilities
As adults, the pressures of work, relationships, finances, and family obligations increase, and these demands can significantly impact ADHD symptoms.
ADHD is associated with challenges in executive functioning, such as organization, time management, and impulse control. When stress levels rise, these executive function deficits may become more pronounced, making it harder to keep up with daily responsibilities such as:
- Work – Many adults with ADHD struggle with tasks that require sustained attention, organization, and planning. A demanding job with deadlines, multitasking, or complex projects can amplify ADHD symptoms, leading to feelings of overwhelm or burnout.
- Home – Balancing personal relationships, raising children, and maintaining social commitments can also be difficult for those with ADHD. If responsibilities pile up without effective coping strategies, stress may increase, further exacerbating symptoms like forgetfulness, impulsivity, and emotional reactivity.
Overall, the stresses of life can make it more difficult for people to focus, which then results in ADHD symptoms potentially increasing.
Poor Sleep and Fatigue
Adults with ADHD often struggle with sleep issues, such as insomnia or inconsistent sleep patterns. Even adults without ADHD struggle with this more now than ever before.
Poor sleep quality or sleep deprivation can significantly impair attention, memory, and emotional regulation, making ADHD symptoms more challenging to manage. Fatigue resulting from poor sleep can also reduce a person’s ability to focus, manage time, and stay organized.
Adults without ADHD experience “ADHD-like” symptoms when they are tired, and so those with ADHD can certainly struggle tremendously if the symptoms become too severe.
Improving sleep habits by setting regular bedtimes, limiting screen time before bed, and creating a relaxing nighttime routine can help alleviate some ADHD symptoms related to fatigue and sleep disruption.
Unmanaged Anxiety and Depression
It’s common for adults with ADHD to experience co-occurring mental health conditions, such as anxiety and depression. These conditions can exacerbate ADHD symptoms, creating a cycle that makes it difficult to distinguish between the two. For instance, anxiety may cause restlessness and difficulty focusing, which are also hallmark symptoms of ADHD. Depression can lead to low motivation and forgetfulness, further amplifying ADHD-related challenges.
Properly managing co-occurring conditions with therapy, medication, or lifestyle adjustments is essential in reducing their impact on ADHD symptoms.
Lack of Structure and Routine
ADHD symptoms are often more manageable in structured environments, where routines and systems provide external support for organizing tasks and time. A lack of structure can lead to increased distractibility, difficulty following through on tasks, and a sense of disorganization. For adults transitioning to remote work or freelancing, the loss of a structured workplace environment may exacerbate ADHD symptoms.
Creating a structured daily routine, setting reminders, and using tools like planners or apps can help manage symptoms by introducing consistency and predictability.
Hormonal Changes
Hormonal fluctuations, particularly in women, can influence ADHD symptoms. Hormones like estrogen and progesterone impact neurotransmitter levels in the brain, which are linked to attention and mood regulation. Changes during the menstrual cycle, pregnancy, postpartum, or menopause can lead to worsening ADHD symptoms, often affecting focus, emotional regulation, and energy levels.
For women experiencing hormonal changes that intensify ADHD symptoms, consulting with a healthcare provider can be beneficial. Hormone therapy, lifestyle adjustments, or medication changes may help manage symptom fluctuations related to hormonal shifts.
Poor Nutrition and Physical Health
Diet and physical health play a role in cognitive function and mood regulation, which directly impact ADHD symptoms. Diets high in processed foods and low in essential nutrients, such as omega-3 fatty acids, can affect brain function and exacerbate issues with focus and impulsivity. Inactivity can also contribute to stress and lower overall energy, which may further intensify symptoms.
A balanced diet rich in whole foods, combined with regular physical activity, can help regulate mood, increase focus, and improve overall cognitive function.
Aging and Cognitive Decline
As adults with ADHD age, normal cognitive changes, such as slower processing speed and reduced working memory, can amplify ADHD symptoms. For those already dealing with attention and memory issues, these age-related changes may feel more pronounced. In addition, age-related health conditions, such as high blood pressure or diabetes, can affect brain function, further compounding ADHD symptoms.
Staying physically active, engaging in mentally stimulating activities, and maintaining social connections are all strategies that can help mitigate age-related cognitive decline and support ADHD management in later life.
Strategies to Manage ADHD Symptoms in Adulthood
While certain factors can worsen ADHD symptoms, there are ways to manage and potentially reduce their impact, such as:
- Develop Coping Mechanisms for Stress – Engage in stress-relieving practices, such as mindfulness, meditation, or hobbies, to help keep ADHD symptoms in check.
- Prioritize Sleep Hygiene – Establish a consistent sleep schedule and create a restful environment to improve sleep quality and reduce fatigue-related symptoms.
- Use Tools for Structure and Organization – Planners, reminder apps, and task lists can introduce structure into daily routines, helping manage time and prioritize tasks.
- Engage in Regular Physical Activity – Exercise can improve focus, reduce impulsivity, and boost mood by releasing endorphins and enhancing brain function.
- Seek Support for Co-Occurring Conditions – Work with a mental health professional to address anxiety, depression, or other co-occurring conditions that may be worsening ADHD symptoms.
For parents of children with ADHD, getting your child help sooner can be highly beneficial. It allows your child to begin learning some of the ADHD management tools they’re going to be using in adulthood, which in turn will make it easier for them manage stresses and other challenges.
Recognizing the Need for Professional Support
ADHD in adulthood can be manageable, but that doesn’t mean that it will always be easy and can often present unique challenges. Continue to work on symptom management and skills building, even during times where your ADHD is manageable, to make it easier to find strategies to manage any issues that may trigger adult ADHD symptoms.
If you’d like professional support, consider reaching out to our ADHD coaches. We work with those of all ages, providing private services to help manage ADHD related issues.