ADHD and control: 8 signs that ADHD is driving today

Sometimes, living with ADHD may feel like you’re not fully in control of your emotions, thoughts, and behaviors. From suddenly losing track of time to getting stuck in hyperfocus, it may seem like ADHD and control are at odds with each other.

While these problems may vary, at the end of the day, ADHD influences how we decide, feel, and respond. How do we know if ADHD is in control? Continue reading to discover more about these signs and strategies that can help you regain control.

8 signs that ADHD is in control

The following signs show how ADHD may take control of different aspects of your life:

1. Starting tasks but finishing none

Not being able to finish tasks is common for those with ADHD because of their challenges in sustaining attention.

Aside from not being able to complete tasks, individuals with ADHD may find difficulty in these behaviors, which require sustained attention:

• Paying attention during lectures
• Listening and staying engaged in conversations
• Following instructions
• Completing tasks with multiple steps

A study compared adults with ADHD and neurotypical individuals in terms of sustained attention using four different tests, each 20 minutes in length. Participants with ADHD showed a greater decline in their performance over time compared to the other group, confirming that ADHD is linked to deficits in sustained attention over time.

Another study confirmed that individuals with ADHD had poorer sustained attention compared to the control group during a reading comprehension task, suggesting difficulties in maintaining focus, which affects their ability to fully understand the text being read.

These studies show how ADHD can disrupt productivity, as the brain finds it difficult to maintain focus and attention long enough to complete tasks, even when there is motivation to start them.

2. Losing track of time

Losing track of time is a symptom of time blindness, which is the inability to sense time and accurately estimate how long tasks will take.

Other signs of time blindness in ADHD include:

• Overestimating or underestimating the time required to complete a task
• Difficulty in making or following a schedule
• Having trouble organizing tasks in the proper sequence
• Struggling to recall how long an activity lasted

Why do individuals with ADHD experience time blindness? A study found that difficulties in time perception are linked to deficits in brain activity, particularly in the basal ganglia and motor centers, as well as in dopaminergic signaling.

Another study suggested that difficulties in time perception are a central symptom in adults with ADHD. Findings showed that subjects with ADHD estimated the duration of tasks was around 40% longer than the actual duration times.

This distorted sense of time shows how ADHD controls one’s perception of routines and schedules in daily life, and often influences how tasks are planned, organized, and completed.

3. Hyperfocusing on tasks

Another symptom of ADHD is hyperfocusing on tasks, especially when these individuals are working on tasks that they have an interest in. Because of this, they tend to persist in the behavior they consider psychologically rewarding, whereas others would have moved on to do other tasks.

In fact, a study comparing the brain activity of individuals with ADHD and neurotypical participants during a video game task found that those with ADHD showed greater attentional control and increased brain activity, reflecting that they experienced the game as intrinsically rewarding.

Hyperfocusing results from low dopamine levels, making it difficult to shift attention from one task to another. While hyperfocus can improve productivity, it can also lead to physical and social problems such as:

• Headaches
• Decreased work and academic productivity
• Social isolation
• Low social functioning
• Behavioral addiction

Moreover, a study found that 56% of individuals with ADHD had internet addiction, causing a negative impact on their quality of life, including loss of bone density and physical strength, increased aggression, sleep disturbances, lethargy, and depression.

Hyperfocusing on tasks shows how ADHD can create an imbalance in prioritizing activities, as an individual can hyperfocus on one activity while neglecting others.

4. Letting your emotions control you

Having difficulty in controlling emotions is a sign of emotional dysregulation, which is associated with impulsivity, functional impairment, and deficits in executive functioning.

Up to 70% of adults with ADHD have emotional dysregulation, which manifests through these behaviors:

• Having intense emotions, such as anger outbursts
• Having difficulty shifting attention away from emotions
• Experiencing frequent mood swings
• Struggling to acknowledge and recognize others’ feelings
• Focusing on negative thoughts
• Being overly enthusiastic or excited

A meta-analysis found that emotional lability, or the unpredictable shifts between emotions, has a key role in distinguishing individuals with ADHD from neurotypical controls. It also found that there is a significant correlation between the severity of ADHD symptoms and negative emotional responses. This shows that when ADHD is in control, emotions take over logic and may lead to disproportionate reactions.

5. Making impulsive choices

Impulsivity is another core symptom of ADHD, and may show through these behaviors:

• Impulsive decision-making
• Having difficulty waiting in line
• Making sudden changes in topics in conversations
• Engaging in risky behaviors
• Impulse buying
• Having emotional outbursts

A study suggested that making impulsive choices in ADHD is a result of delay aversion, meaning that those with ADHD feel negative emotions during waiting and would want to avoid this feeling. This is supported by another study showing that adolescents with ADHD had heightened amygdala activity when presented with cues signaling delay and waiting.

Delay aversion also contributes to the behavior of engaging in more risky behaviors, as individuals with ADHD would opt to choose short-term rewards and avoid the alternatives that are more beneficial long-term.

Aside from this, individuals with ADHD also have altered reward sensitivity, which makes them focus more on the gains of their actions and not consider possible losses.

These studies show that ADHD can control how one makes decisions: prioritizing immediate gratification over bigger, long-term goals and benefits.

7. Forgetting things

ADHD may cause memory deficits, making it difficult to recall tasks, rules, or instructions. Sometimes, you might even forget what you’re doing while you’re doing it.

According to a study, up to 85% of children with ADHD have working memory impairments, with these difficulties persisting into adulthood. Working memory affects how individuals process and store information, and when impaired, it may lead to actions such as:

• Missing scheduled appointments and events
• Misplacing things
• Leaving a task unfinished because you lost track of it
• Forgetting information right after it’s been shared with you
• Having difficulty recalling specific memories

Research revealed that individuals with ADHD have weak alpha modulation activity during stimulus encoding, which is an essential component of working memory.

These study findings show how memory deficits caused by ADHD can disrupt the brain’s ability to store information, which often leads to forgetfulness and difficulties in recall.

8. Feeling restless

Individuals with ADHD may also experience restlessness, a symptom usually present in those with the hyperactive-impulsive subtype of ADHD. Restless behavior includes:

• Shifting positions frequently
• Tapping fingers on the table
• Bouncing legs
• Struggling to sit still

For individuals with ADHD, moving frequently can actually enhance focus and provide the brain with stimulation to concentrate on the task at hand. However, being overly restless may also be disruptive in other environments, as it may distract others.

Further, a study found that adults with ADHD experience more internal restlessness than physical, which can take the form of having difficulty falling asleep and racing thoughts. This implies that ADHD not only controls outward behaviors, but also internal thoughts, which may negatively affect rest and focus.

9. Procrastinating on tasks

Tending to procrastinate on tasks until the last minute? This is another sign that ADHD may be in control.

One study defined procrastination in three different aspects, all of which are observed in those with ADHD:

• Academic procrastination: Delaying in studying for tests, doing assignments right before the deadline
• Everyday procrastination: Struggling to keep up with daily activities, such as not being able to answer messages or pay bills on time
• Decisional procrastination: Failing to make decisions on time

The same study found that the ADHD symptom of inattention is correlated with procrastination.

Another study found two more factors that are associated with procrastination in individuals with ADHD, which are lower expectancy and greater impulsiveness. This means that those with high levels of ADHD symptoms are less confident in their ability to finish tasks and to achieve desired results, and do not place much value on future outcomes.

These studies show how ADHD’s effect on focus leads to the delay of tasks and unfinished responsibilities.

How to be more in control of your ADHD

With ADHD influencing your thoughts, emotions, and actions, how can you regain control? Below are some ways you can adopt to be back in charge.

1. Cognitive behavioral therapy

One way to be more in control of your ADHD is to undergo cognitive behavioral therapy (CBT). Among all nonpharmacological interventions, CBT has the most empirically supported approach.

Aside from reducing the core symptoms of ADHD, CBT has also proved effective in reducing depressive symptoms and improving quality of life in adults with ADHD.

A study found that adults who have undergone CBT and medication had a greater reduction in ADHD core symptoms than those taking medication alone. CBT enables patients to practice and apply strategies, such as planning and organizational skills, in their daily lives.

Additionally, CBT helps patients reduce maladaptive cognitions, which are correlated with symptoms of emotional dysregulation. Through CBT, patients can reframe these cognitions, resulting in the improvement of depressive symptoms.

2. Body doubling

Another strategy you can consider is body doubling, which involves completing tasks with another person (a “body double”). You may work on similar tasks or on a completely different activity; what matters is that you’re together when carrying out these tasks.

Examples of body doubling include:

• Joining virtual coworking sessions
• Answering homework while a classmate works on a project
• Washing dishes while your sibling folds laundry
• Exercising together with friends

Body doubling creates a sense of accountability and helps develop focus and self-regulation. A survey conducted on 220 neurodivergent participants found that body doubling helps them to stay focused on a task and see it through. Some also report that body doubling helps them feel less overwhelmed and anxious about carrying such tasks.

A participant with ADHD and Bipolar Type II shared that having a “body double” helps them gain momentum. “It helps a lot to have the company of another person. Often, I will not be able to start on these tasks without a person in the room.”

3. Using time management tools

To address time blindness in ADHD, you can utilize time management tools such as the following:

• Visual lists: Doing checklists can help you prioritize the tasks you need to do, and you can write the list either on your phone or on a piece of paper. There is also that feeling of satisfaction when you’ve crossed one task off the list!
• Hourglasses: Getting an hourglass can provide a visual cue to stay on track with your tasks, and they are available in various time intervals.
• Pomodoro technique: This technique divides long periods of work into shorter time blocks that match the brain’s natural attention span, which is from 8 seconds to 15 minutes. Setting these time limits also helps reduce the risk of hyperfocusing on a single task.
• Use an effective scheduling system: It may be a digital calendar, an app, or a planner notebook. Find an avenue where you can put and review your schedule for the day, including tasks that need to be completed.

4. Taking medications

There are two categories of medications for ADHD, and both types reduce hyperactivity and impulsivity.

• Stimulants: These medications increase the levels of norepinephrine and dopamine in the brain. Examples of stimulants are methylphenidate and amphetamine.
  Methylphenidate (Ritalin and Concerta) was found to reduce symptoms of emotional dysregulation in adults with ADHD, while amphetamine (Adderall) increases attention and decreases restlessness for those who are easily distracted and find it hard to focus.
• Non-stimulants: These medications are recommended if stimulant medications do not work. Examples of non-stimulant medications for ADHD are atomoxetine and guanfacine. Compared to stimulants, non-stimulant medications take more time to become effective.

To find the right type of medication for you, consult with a healthcare provider so that they can assess your specific needs.

5. Mindfulness techniques

Mindfulness techniques can help reduce ADHD symptoms such as restlessness, impulsivity, hyperactivity, and emotional dysregulation.

Such techniques include:

• Deep breathing: Deep breathing helps lower the heart rate and ease away built-up tension. To practice deep breathing, sit in a quiet spot, close your eyes, and relax your body. Take at least five slow breaths in one minute while focusing on your breathing.
• Progressive muscle relaxation: This involves the contraction and relaxation of specific muscle groups, which helps reduce symptoms of physical restlessness. According to a study, progressive muscle relaxation, along with sleep hygiene training, is a promising tool in the clinical management of children with ADHD.
• Guided meditation: Mindfulness meditation practices improve one’s ability to control attention and regulate emotion. There are various guided meditation videos available online, such as on YouTube and Insight Timer.
• Other informal activities: There are other activities that can help practice mindfulness and refocus attention, such as writing down thoughts in a journal, praying, drinking hot tea, exercising, and taking a walk.

A study found that mindfulness training may enhance one’s self-regulation of attention, leading to the suppression of distractions and improvements in occupational and social functioning. A similar study on the feasibility of mindfulness meditation for adults with ADHD resulted in a 30% reduction in their hyperactivity and inattention following the intervention.

Wrap up

Having ADHD can often feel like it takes control of your life, through emotional impulsivity, unfinished tasks, forgetfulness, or time blindness. However, strategies such as mindfulness techniques, CBT, medications, time management tools, and body doubling can help you regain balance.

Frequently asked questions on ADHD and control

How do I know if my memory problems are because of ADHD and not from other conditions?

Memory problems in ADHD are usually associated with deficits in working memory. If your memory problems are consistent with ADHD symptoms and began early in life, ADHD may be a key factor, but check in with a healthcare provider to help rule out other causes.

Is rejection sensitivity in ADHD an effect of emotional dysregulation?

Yes, emotional dysregulation can intensify the feelings of rejection and may cause individuals to overreact to perceived judgments or criticisms.

Are individuals with ADHD more prone to burnout?

Yes, a study found a correlation between elevated ADHD symptoms and higher stress and burnout in university students.