Does ADHD Get Worse With Age?

Does ADHD Get Worse as You Get Older?

The progression of ADHD varies widely from person to person, but typically, ADHD does not get worse with age. For many, adult ADHD symptoms appear to improve over time due to increased self-awareness and coping strategies. For some, symptoms of ADHD executive dysfunction get worse because as the brain matures, the gap between individuals with ADHD and those without may widen, leading to more pronounced memory and organizational challenges.

While many individuals may experience a reduction in symptom intensity as they transition into adulthood, it’s important to note that ADHD does not typically go away entirely.¹ Approximately 15-20% of individuals with ADHD continue to meet diagnostic criteria in adulthood.²

Does ADHD Get Worse If Left Untreated?

ADHD can get worse if left untreated, especially as individuals navigate adulthood’s increasing responsibilities and demands. Without proper intervention, the challenges associated with ADHD can have a compounding effect over time.

Untreated adult ADHD can lead to academic difficulties, employment challenges, and troubled relationships, contributing to stress and anxiety. These stressors, combined with the inherent impulsivity of ADHD, may increase the risk of engaging in risky behaviors like ADHD-induced addiction. Additionally, untreated ADHD can lead to frustration and low self-esteem, further exacerbating its negative impact on one’s life.

It’s important to emphasize that it is never too late to begin appropriate treatment, including therapy, medication, or lifestyle adjustments. No matter what age a person begins, these can significantly mitigate these worsening effects and improve overall quality of life.

At What Age Does ADHD Peak?

ADHD symptoms typically manifest in childhood, often becoming noticeable in the earlier school years. However, the intensity of these symptoms tends to peak during teenage years, typically between the ages of 13 and 18. The peak in symptom intensity during adolescence is partly explained by teenagers’ increased academic and social demands, exacerbating existing ADHD-related challenges.

How Does ADHD Change With Age?

The symptoms and impacts of ADHD can evolve with age. Adults often develop coping skills to manage their ADHD more effectively. This can include improved organizational skills, time management, and self-awareness. Additionally, as individuals with ADHD gain more life experience, they may better understand how their condition affects them, leading to a more tailored approach to treatment and self-care.

It’s important to recognize that while some individuals experience a reduction in symptom severity or find ways to mitigate their impact as they age, others may continue to face significant challenges. Individualized treatment plans and support systems remain crucial in helping people with ADHD adapt and thrive.

Here are some ADHD symptoms that may change with age:

Hyperactivity

Research indicates that as the prefrontal cortex develops into adulthood, individuals tend to gain better control over impulsive behaviors and excessive physical restlessness, reducing hyperactivity.³

Inattention

In contrast to hyperactivity, the core symptom of inattention tends to persist. While individuals may develop strategies to manage it, the underlying difficulty in sustaining attention and staying focused remains consistent.

Particularly for women with inattentive ADHD, inattention tends to worsen with age. This is primarily because diagnostic criteria have historically focused on the more hyperactive male presentation. Moreover, societal gender norms often lead women to mask their ADHD symptoms, resulting in underdiagnosis and untreated ADHD. This can lead to increased challenges as life’s demands grow over time.

Working Memory

Working memory is crucial for holding and manipulating information temporarily. Individuals with ADHD often have working memory deficits, which can hinder mental multitasking and problem-solving, impacting various tasks and activities. Research suggests that individuals with ADHD may increasingly struggle with their working memory capacity as they age due to a lack of skill-building surrounding the issue.⁴ This can result in adults with ADHD struggling intensely with forgetfulness in daily life, such as missing appointments, misplacing important items, and frequently overlooking tasks or responsibilities.

Organization

Difficulties in organizing tasks and managing daily routines persist and worsen with age. The increasing demands of adult life can highlight these challenges, making it harder to maintain structure and order.  Oftentimes, adult ADHD involves chronic procrastination, where individuals delay tasks until the last minute, leading to increased stress and potential missed opportunities.

Impulsivity

ADHD-induced impulsivity often endures across the lifespan, although the way people experience it can change. In adulthood, impulsivity may manifest subtly, such as in impulsive decision-making, interrupting others during conversations, or taking risks. This can have significant consequences in personal and professional life, making it essential to manage this aspect of ADHD effectively.

While impulsivity can worsen with age for some, it can improve for others. With age, individuals with ADHD often acquire enhanced impulse control mechanisms. This improvement can be attributed to the maturation of brain regions involved in executive function and the cumulative effects of learning and experience in managing impulsive behaviors.

Emotional Dysregulation

Emotional intensity and difficulties in emotional regulation may persist. While individuals may develop better emotional coping strategies, they may still experience ADHD mood swings and heightened emotional responses. Additionally, adults with ADHD may struggle with anger and managing their frustration in response to everyday challenges, leading to difficulty maintaining calm and productive interactions.

Time Blindness

Time blindness is closely tied to the executive functions of the brain, particularly the prefrontal cortex. In individuals with ADHD, this area tends to develop more slowly and may lag in maturity compared to individuals without ADHD. This delayed development can contribute to these challenges becoming more pronounced as they confront more complex schedules and responsibilities in adulthood.  Adults with ADHD may struggle to estimate and manage their time effectively, feeling overwhelmed by numerous obligations and deadlines.

How to Cope With ADHD as an Adult

Addressing ADHD as an adult can present challenges, but there are effective strategies to cope with its symptoms and lead a healthy life as an adult with ADHD. With the right support, accommodations, and self-care practices, individuals with ADHD can harness their strengths, manage challenges, and thrive in their day-to-day experiences.

Here are ten tips to help cope with ADHD as an adult:

1. Take Advantage of ADHD Accommodations

Taking advantage of ADHD disability’s rights and accommodations can significantly aid individuals in managing their symptoms and improving their daily lives. Accommodations can be tailored to address specific needs in various settings, such as the workplace, educational institutions, or at home. This might include extended deadlines, preferential seating, or noise-reduction measures to create an environment conducive to focus and productivity.

2. Build a Support System

Building a support system is vital in navigating the ups and downs of living with ADHD as an adult. This entails asking for help from friends, family members, colleagues, or mental health professionals. A robust support system can provide emotional support during challenging times and offer a safe space for discussing concerns. Others can also act as body doubles to maintain accountability for treatment and self-care routines.

3. Find a Support Group

Finding a support group can be immensely beneficial for adults coping with ADHD. These groups provide a valuable opportunity to connect with others with similar experiences and challenges. Whether in-person or online support groups, they offer a safe and non-judgmental space to share stories, exchange coping strategies, and gain insights from those who have faced similar obstacles.

4. Develop a Skills Toolbox

Developing a skills toolbox is crucial to managing ADHD as an adult. This toolbox consists of various strategies, techniques, and resources that individuals can use to navigate the challenges associated with ADHD. It may include using the Pomodoro Technique for ADHD when working, using task management apps such as Motion to stay on track, or creating doom boxes to stay organized.

By continually adding and refining these skills, individuals can better address their needs and build a versatile set of tools to enhance focus, productivity, and overall well-being. The skills toolbox becomes a valuable resource for adapting to various situations and effectively managing ADHD symptoms in different aspects of life.

5. Develop a Self-Care Routine

Developing a self-care routine is essential for adults managing ADHD. It involves prioritizing activities and practices that promote mental and physical well-being. Self-care routines can include regular exercise, an ADHD-friendly diet, adequate sleep, and stress-reduction techniques like ADHD meditation or yoga. These practices help regulate mood, improve focus, and enhance overall resilience in the face of ADHD-related challenges.

6. Improve Your Sleep

Improving sleep is a critical aspect of managing ADHD in adults. Sleep is pivotal in improving focus and reducing impulsivity and emotional dysregulation. To enhance sleep quality, individuals with ADHD can improve their sleep hygiene by establishing a consistent sleep schedule, creating a conducive sleep environment (e.g., dark, quiet, and comfortable), and practicing relaxation techniques before bedtime. In the evening, reducing caffeine will improve ADHD symptoms, and limiting screen time before sleep can also help.

 7. Set Clear Goals

Setting clear goals is a valuable strategy for adults managing ADHD. Breaking down tasks and responsibilities into specific, achievable objectives can help reduce overwhelm and increase productivity. Clear goals provide a sense of direction and purpose, making it easier to stay focused despite ADHD symptoms.

To effectively set goals, adults with ADHD can use S.M.A.R.T. goals (Specific, Measurable, Achievable, Relevant, Time-bound) to make their objectives more concrete and attainable. Goal setting enhances task completion and fosters a sense of accomplishment and motivation, contributing to better ADHD management and overall well-being.

Setting SMART Goals With ADHD Worksheet

SMART Goals is a structured goal-setting method that can help individuals with ADHD to create clear, actionable objectives.

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8. Use Technology Wisely

Using technology wisely can be a game-changer for adults managing ADHD. Smartphones, tablets, and computers offer a wealth of tools and apps, such as RescueTime, to help with organization, time management, and task tracking. Adults with ADHD can leverage these resources to set reminders, create to-do lists, and manage schedules effectively.

Additionally, apps designed for mindfulness and meditation, such as Headspace or Calm, can aid in reducing distractibility and improving focus. However, it’s important to strike a balance and not let technology become a source of distraction itself. By harnessing technology as a supportive tool rather than a distraction, individuals with ADHD can enhance their daily functioning and ADHD management.

9. Limit Distractions

Limiting distractions is crucial for adults managing ADHD. Creating an environment that minimizes potential interruptions can significantly improve focus and productivity. This may involve setting up a dedicated workspace with minimal visual and auditory distractions, using noise-canceling headphones, and implementing website blockers or apps restricting access to distracting websites or apps during work or study periods. Additionally, sound machines with brown noise frequencies can help with ADHD.

10. Practice Mindfulness

Practicing mindfulness is a powerful strategy for adults managing ADHD. Mindfulness techniques, such as meditation and deep breathing exercises, help individuals become more aware of their thoughts, emotions, and sensations in the present moment. This heightened awareness can improve attention and impulse control, reduce anxiety and stress, and enhance overall emotional regulation. Mindfulness also encourages a non-judgmental approach to thoughts and feelings, which can be particularly helpful for individuals with ADHD who often experience self-criticism.

When to Seek Professional Support

Adults with ADHD should consider seeking professional help when their symptoms significantly interfere with their daily lives, relationships, or overall well-being. A local therapist directory is a valuable resource for finding a neurodiverse-affirming therapist who takes insurance. There are also many online ADHD treatment services that make finding a therapist or psychiatrist who specializes in ADHD easy and affordable.

How Is ADHD Treated As People Age?

Treatments for adults with ADHD may need to address specific challenges related to adulthood, such as work-related stress and relationship issues. While there isn’t a one-size-fits-all approach, behavioral therapy often plays a significant role, focusing on developing coping strategies and improving time management, organization, and communication skills. Learning stress management and relaxation techniques are essential for adults with ADHD, as they often face heightened stress levels due to the demands of adult life.

Treatments for ADHD in adults include:

• Cognitive behavioral therapy (CBT): CBT for ADHD helps adults develop effective strategies to manage their symptoms, enhance executive functioning, and improve self-awareness.
• Medication: Medications for adults with ADHD, such as Adderall or Clonidine for ADHD, are prescribed to help manage symptoms. Medication can be particularly effective in improving attention and impulse control.
• Coaching and support: ADHD coaches can provide guidance, support, and strategies for managing ADHD-related challenges in various aspects of life, including work and relationships. ADHD apps such as InFlow are an easy and affordable way to access coaching.