Women with ADHD: Navigating a World Not Designed for Us

October is ADHD Awareness Month, and while ADHD affects both men and women, the experience for women can be vastly different. Many women struggle for years before receiving a diagnosis, often because ADHD symptoms in women can be overlooked or mistaken for anxiety, mood disorders, like depression, or even burnout. Today, we’re shedding light on how ADHD manifests in women and offering practical steps for thriving with this unique brain wiring.

Why ADHD is Often Missed in Women

Historically, ADHD has been viewed as a disorder that primarily affects little boys, who exhibit classic hyperactivity. However, many women display more subtle symptoms like inattentiveness, disorganization, or emotional sensitivity. Instead of the loud, disruptive behavior we might associate with ADHD, women may struggle silently, leading to underdiagnosis and delayed treatment. Often, women are the ones who notice their symptoms first and bring it the attention of their medical provider.

Some common reasons ADHD is missed in women include:

• Masking: Women with ADHD often become experts at hiding their struggles. They may use coping mechanisms like over-preparing or avoiding tasks that cause overwhelm.

• Different symptom presentation: Instead of being hyperactive, many women experience internal restlessness, forgetfulness, or a sense of "daydreaming."

• Expectations and gender roles: Societal pressures often make women feel the need to be organized, nurturing, and on top of everything, which can make undiagnosed ADHD symptoms feel like a personal failure rather than a neurological condition.

Signs of ADHD in Women

If you're a woman wondering if you might have ADHD, here are some common signs:

• Constantly feeling overwhelmed: Juggling work, family, and personal life can feel impossible, no matter how hard you try.

• Chronic disorganization: You may struggle with clutter, forget appointments, or find it hard to stick to routines.

• Emotional intensity: Many women with ADHD experience emotions deeply and may feel like they’re on an emotional roller coaster.

• Hyperfocus and procrastination: You might become intensely focused on a task you enjoy but struggle to start or complete things that don’t engage you.

• Low self-esteem: Years of undiagnosed ADHD can lead to feelings of inadequacy or failure, as you might wonder why you can't seem to keep up with others.

Living with ADHD as a Woman

Getting a diagnosis of ADHD as a woman can feel like a revelation. It explains so much—why traditional time management tools never worked, why you feel constantly scattered or emotional, and why you may struggle with relationships. But a diagnosis is just the beginning. Here are some tips for managing ADHD as a woman:

1. Self-compassion is key- Recognizing that ADHD is a neurological condition, not a personal failure, is essential. Be kind to yourself, and understand that your brain works differently. Many of the challenges you face can be navigated with the right tools and support.

2. Build a support network- Surround yourself with people who understand your struggles and are willing to help. This could be a therapist, coach, friends, or even an online community of women with ADHD. Talking openly about your experiences can help break the stigma and remind you that you're not alone. ADHD & You is a support group offered by Tricia Johnson Wellness and provides psychoeducation and emotional support on a weekly basis to women.

3. Create systems tailored to you- Traditional organizational methods might not work for you, and that’s okay. Explore strategies that cater to how your brain works. Consider using visual reminders, apps that help with scheduling, or breaking large tasks into smaller, manageable pieces.

4. Mindfulness and emotional regulation- Learning how to regulate emotions can be a game-changer. Mindfulness techniques, such as deep breathing or short meditation exercises, can help calm the mind and bring focus back when emotions feel overwhelming.

5. Seek professional help- Therapy, particularly cognitive-behavioral therapy (CBT), can be highly effective in helping women with ADHD manage their symptoms. Medication is also an option for many and can provide significant relief by improving focus and reducing impulsivity.

As we raise awareness for ADHD this October, it’s important to highlight the unique challenges women with ADHD face. The sooner we recognize these differences, the sooner we can support women in finding the tools they need to live fulfilling, empowered lives. ADHD doesn’t define you, but understanding it can help you unlock your full potential.

If you're a woman living with ADHD, know that you're not alone. Reach out to a therapist, join a support group, or start exploring ways to manage your ADHD that honor your unique experience. This ADHD Awareness Month, let's break the stigma and embrace the strengths that come with thinking differently.