What should I do if I think I have ADHD?
Many people come to this question quietly.
You might notice that you work harder than others just to stay organized. That your mind feels busy, scattered, or restless—even when you care deeply about what you’re doing. You may struggle with follow-through, time, or emotional regulation, and wonder why things that seem “simple” for others feel exhausting for you.
Perhaps you are an adult and you feel exhausted trying to do tasks that are dis-interesting to you. Perhaps your partner has seen reels or read things and mentioned to you the possibility of ADHD.
If you’re wondering whether you might have ADHD, you’re not alone. And you’re not broken for asking.
1. Start with curiosity, not self-judgment
Before anything else, try to notice what’s been showing up for you without rushing to label yourself.
ADHD isn’t just about inattention or hyperactivity. For many adults, it looks like:
Difficulty initiating or completing tasks
Trouble with time awareness (“time blindness”)
Emotional intensity or quick overwhelm
Chronic disorganization despite strong effort
Feeling “behind,” even when capable and intelligent
None of these mean you are lazy, careless, or undisciplined. They often point to differences in how the brain manages attention, motivation, and regulation.
Approach this question with curiosity rather than criticism. Something may be trying to make sense.
2. Talk with a qualified professional
If ADHD feels like a real possibility, the next step is to speak with someone trained to assess it—such as a family physician, psychologist, psychiatrist, or nurse practitioner, depending on where you live.
A proper assessment often includes:
A detailed developmental history
Questions about school, work, relationships, and daily functioning
Screening tools and, at times, standardized testing
Importantly, good clinicians also screen for things that can look like ADHD, such as anxiety, trauma, depression, sleep issues, or burnout. Many people live at the intersection of these experiences.
This isn’t about finding the “right label.” It’s about finding the right understanding.
3. Learn what adult ADHD looks like and how to address it.
There are a lot of websites out there that offer resources.
Check out sites like adhdresourcesonline.ca for simple (non binding) quick assessment tools and links to podcasts and resources to educate yourself.
Check out books that contain more detailed description of adhd and strategies for managing adhd.
Books like ADHD 2.0 and Your brain is not broken are places that a lot of people start.
4. Notice what helps—and what makes things harder
Even before an assessment, you can start paying attention to your nervous system and environment.
Ask yourself:
When do I feel most focused or regulated?
What conditions help me get started?
What drains or overwhelms me quickly?
Structure, novelty, body movement, external reminders, compassion, and realistic expectations often matter more than willpower. ADHD-informed strategies tend to support many people, whether or not they receive a diagnosis.
5. Consider counselling as part of the process
Whether or not you pursue medication or formal diagnosis, counselling can be a helpful place to explore your experience.
A therapist can help you:
Untangle shame or self-blame that’s built up over years
Understand how ADHD traits interact with trauma, attachment, or anxiety
Build practical, compassionate strategies that fit your nervous system
Grieve missed support or misunderstood struggles
For many adults, the hardest part of ADHD isn’t attention—it’s the story they’ve told themselves about why things have been hard.
That story can change.
Reach out today, we are here to help.
Notes and Resources
The ADHD effect on Marriage by Melissa Orlov
ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood Through Adulthood by Edward Hallowell M.D. and John Ratey M.D.
Your Brain's Not Broken: Strategies for Navigating Your Emotions and Life with ADHD by Tamara Rosier PhD
Photo by Matt Walsh on Unsplash