Everyone finds it hard to concentrate or sit still sometimes, but for people with ADHD these difficulties can be constant and shape their everyday life. ADHD goes beyond this as well and can affect how you focus, manage time, control impulses and regulate emotions. It’s more common than many people realise, and it isn’t a result of laziness, poor discipline, diet or bad parenting.
This guide explains what ADHD is, the common symptoms, practical techniques that may help, and where to find support.
What is ADHD?
Attention Deficit Hyperactivity Disorder is a neurodivergence that is associated with differences in focus and attention. It affects the part of the brain involved in attention, impulse control and activity levels, and symptoms are usually noticeable from childhood, even if a diagnosis comes much later in life.
ADHD is generally grouped into three types, depending on which symptoms are most prominent:
- Predominantly inattentive – difficulty sustaining attention, following instructions, or staying organised, without significant hyperactivity.
- Predominantly hyperactive – restlessness, fidgeting, and acting or speaking without thinking things through.
- Combined type – a mix of inattentive and hyperactive-impulse symptoms, which is the most commonly diagnosed presentation.
What causes ADHD?
There isn’t a single cause of ADHD. It’s thought to run in families, and genetics are believed to play a significant role. Differences in brain structure and development, being born prematurely, and other neurodevelopmental conditions such as autism are also linked to a higher likelihood of ADHD.
ADHD is not caused by diet, too much screen time, or lifestyle choices, although these things can sometimes make symptoms harder to manage day to day.
What can ADHD look like?
People with ADHD can experience the world and process information in different ways. Some examples are given below, but every individual has their own unique experience.
People with ADHD can experience difficulties with executive functioning – the set of skills needed to plan, organise, start and complete tasks. This impacts things like working memory, time management and motivation to start and finish certain projects.
Other experiences might include:
- Difficulty paying attention to detail, or making mistakes.
- Trouble sustaining focus on tasks, conversations, or reading.
- Struggling to organise tasks, manage time or meet deadlines.
- Becoming easily distracted by unrelated thoughts or surroundings.
- Feeling restless, fidgeting or being unable to stay seated.
- Taking excessively or interrupting others in conversation.
- A constant sense of inner restlessness, particularly in adults.
- Difficulty regulating emotions or feeling things very intensely.
- Low self-esteem, frustration or a sense of underachieving.
- Strained relationships, or difficulties at work, school, or home.
What can help with ADHD?
If you think you or your child may have ADHD, speaking to a GP is a good first step. They can talk through how ADHD is affecting daily life and refer you on for a specialist assessment if needed.
An ADHD specialist may recommend medication, such as methylphenidate of lisdexamfetamine, to help with concentration and impulse control. Not everyone needs or wants medication, and a specialist can talk through what’s suitable for you.
Talking therapies, including Cognitive Behavioural Therapy (CBT) and ADHD coaching, can also help with building routines and coping strategies. It’s important to look for professional support from properly trained professionals with training in ADHD, you can find trusted coaches via directories like ADHD UK’s Coach Directory.
Alongside any treatment, developing ADHD strategies to make everyday life easier and to work with and understanding of ADHD traits can make a real difference. For example:
- Breaking tasks into smaller, manageable steps.
- Using timers, alarms or written lists to stay on track.
- Keeping a consistent daily routine, including regular sleep.
- Regular movement or exercise, which can help with focus and restlessness.
- Reducing distractions where possible when concentration is needed.
Learn more about ADHD
- NHS overview of ADHD, symptoms, causes and treatment options
- Mind’s information and guidance on ADHD and mental health
- ADHD UK – a UK charity focused specifically on ADHD, offering resources and community support
Last reviewed: September 2026
Our neurodiversity guides have been reviewed by Jamie Douglas, Associate Director of Response Youth. Jamie has a PGCE in Secondary Education and a Masters in English and Language in Education, with 12 years’ epxerience as a secondary school teacher. He is currently studying for a Masters in Inclusion, with a focus on autistic children. Jamie is autistic himself and is open about his own experience of neurodivergence, bringing valuable lived experience alongside his professional expertise.