Tag: ADHD, ADD

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Emotional Dysregulation in ADHD: 4 Ways to Process and Manage Intense Emotions

If you have attention deficit hyperactivity disorder (ADHD), you might feel like your emotions are on a roller coaster—intense joy one moment, frustration or sadness the next. This experience has a name: emotional dysregulation. It’s a common but often overlooked aspect of ADHD that affects how you process and express feelings.

Some people with ADHD say they feel like their emotions are “turned up to 11” while everyone else seems to operate at a 6 or 7. That intensity isn’t a character flaw or lack of willpower—it’s a difference in how your brain processes emotional information.

While neurodivergence is gaining visibility, people rarely talk about how emotional dysregulation can be as disruptive as better-known ADHD symptoms like inattention and hyperactivity. But with targeted strategies and support, plenty of ADHDers find ways to harness their emotional intensity and view it as a strength, not a limitation. 

Let’s explore how you can do just that. 

Illustration showing a person being swept up in a tornado above a cracked heart, symbolizing how ADHD distracts the mind and emotional dysregulation disrupts emotional stability. Includes the caption: “ADHD distracts the mind — while the emotional dysregulation it causes disrupts emotional stability.”

What Is Emotional Dysregulation in ADHD?

If your emotions are dysregulated, it means you’re having a hard time managing your feelings and returning to a calm state. It’s like having emotions that feel bigger and harder to control than those of neurotypical people.

Emotional challenges aren’t always discussed as core symptoms of ADHD in diagnostic criteria, but studies show that 34-70% of adults with ADHD struggle to control their emotions.1 For many people, deficient emotional self-regulation just as disruptive as feeling hyperactive or not being able to focus.

When you have ADHD and emotional dysregulation, you might:

  • Feel emotions more strongly than situations seem to call for
  • Switch quickly from one feeling to another
  • Find it hard to calm down once you’re upset
  • Struggle to put your feelings into words
  • Have trouble shifting your attention away from things that upset you

This isn’t about being too emotional or overreacting. Your brain simply processes feelings differently, which makes it harder to use the mental tools that generally help people manage their emotions.

The good news is that more doctors and researchers are starting to recognize emotional dysregulation as an important feature of ADHD. “In the last 15 years or so, we’ve come to realize that emotion dysregulation is a key component of ADHD,”2 says psychologist and ADHD researcher Paul Rosen, PhD. This growing awareness means better understanding, and ultimately, more helpful approaches to treatment. 

Infographic titled “Common Situations That Trigger Emotional Dysregulation in ADHD” with icons representing triggers such as criticism, task overwhelm, sensory overload, unexpected changes, feeling ignored, rushing, fatigue, and low blood sugar. Features a person struggling to hold an umbrella in strong wind, symbolizing emotional overwhelm.

What Emotional Dysregulation Looks Like in Daily Life With ADHD

What does emotional dysregulation actually look like in everyday life? Here are some common examples:

In adult ADHD,3 emotional dysregulation might appear as:

  • Getting frustrated when plans change unexpectedly
  • Feeling overwhelmed by criticism, even when it’s constructive
  • Getting intensely excited and talking over people
  • Having trouble letting go of perceived slights or rejections
  • Feeling emotions so strongly that they interfere with your decision-making

For children with ADHD,4 it might look like:

  • Having meltdowns that seem out of proportion to the situation
  • Showing extreme excitement that’s hard to settle down from
  • Getting discouraged easily when they’re dealing with challenges
  • Reacting intensely to changes in their routine
  • Struggling with transitions between activities

Emotional dysregulation is different from typical emotional responses because of its intensity, how quickly it arises, and how hard it is to return to a baseline state. Some people describe it as being overwhelmed by emotions that are too strong to handle using their regular self-soothing techniques.

Infographic titled “Core Reasons Why Emotional Dysregulation Happens with ADHD,” listing four factors: delayed emotional skills, reduced impulse control, difficulty shifting focus, and working memory challenges. Each reason is paired with an icon and explanation highlighting how ADHD impacts emotional self-regulation.

Why People With ADHD Experience Emotional Dysregulation

The correlation between ADHD and emotional dysregulation5 has to do with brain function. It’s not a choice or a personality trait—it happens because of how your brain is wired.

In the ADHD brain, the areas responsible for controlling emotions (such as the amygdala and prefrontal cortex) don’t communicate as efficiently with the emotional centers. That means the feelings arise normally, but the brain’s braking system for those feelings doesn’t engage as quickly or effectively.

ADHD affects executive functioning:6 mental skills like working memory, flexible thinking, and self-control that play a major role in regulating your emotions. When your executive functions aren’t operating at full capacity, managing emotions is harder.

These key factors contribute to emotional dysregulation in ADHD:7

  • Delayed development of emotional regulation skills: The ability to manage emotions develops more slowly in people with ADHD, which means you might still be working on skills that others developed earlier.
  • Reduced impulse control: ADHD increases emotional impulsivity, meaning your emotional reactions may tend to come out before your brain has a chance to filter them.
  • Difficulty shifting attention: Getting “stuck” on emotional triggers can make it harder to move past negative feelings (like when a small criticism replays in your head all day).
  • Working memory challenges: Even when you know what helps calm you down, your brain might forget these tools right when you need them most.

Your upbringing also plays a role. Growing up with undiagnosed ADHD often means your caregivers frequently criticize or misunderstand you, which can make your emotional responses even more intense as a protective mechanism.

For more insight into how early experiences can impact emotional regulation throughout life, see our guide to healing from childhood trauma.

Treatment Approaches for Emotional Dysregulation in ADHD

If big emotions are making life harder for you, there’s good news! Several interventions can help. Most people do best with a mix of approaches that fit their specific needs.

Medication

ADHD medications8 help a lot of people get a better handle on their emotions. Stimulants like Ritalin, Concerta, Adderall, and Vyvanse work by boosting certain brain chemicals that help with focus—and often emotional control, too.

Non-stimulant options like Strattera, Intuniv, and Wellbutrin might also help some people manage emotional symptoms.

Note: Recovery.com does not give medical advice, and medication affects everyone differently. You should work with an ADHD-specialized mental health professional who can give you a thorough assessment and create a treatment plan accordingly. They can help you understand if medication might be helpful for your specific situation and monitor how it’s working for you.

Therapy Approaches

Several types of psychotherapy can be especially helpful:

  • Cognitive behavioral therapy (CBT) helps you spot thought patterns that trigger strong emotions and teaches you healthier ways to think.
  • Dialectical behavior therapy (DBT) focuses on specific skills for handling negative emotions, dealing with stress, and improving relationships.
  • Mindfulness-based therapy teaches you to notice your feelings without immediately acting on them by observing your emotions without judgment.

Self-Management Strategies

There are also some things you can do on your own to manage your emotions better:

1. Know Your Triggers

Start paying attention to what sets you off. Learn how to recognize the patterns. Maybe it’s running late, feeling criticized, or even being hungry or tired. Keep a note on your phone about what happened before you got upset. Learning to recognize your patterns can help you avoid or prepare for these situations. 

These tools can help:

  • Tracking your moods, and what caused them, in a daily journal or mood tracking app 
  • Taking a self-assessment using a standardized questionnaire (like the SR-WRAADDS) to rate your emotional responses and regulation difficulties
  • Scheduling regular check-ins with your therapist or a friend 

2. Create Your Own Pause Button

Come up with a quick routine to use when you feel your emotions building. This could be as simple as taking a few deep breaths, stepping outside for a moment, or even just saying “let me think about that” before responding to someone. The trick is to put a little space between what happens and how you respond.

3. Build a Toolbox of Coping Skills

Different emotions might need different tools. When you’re angry, a quick walk and some deep breaths might help you burn off some energy. When you’re anxious, try the 5-4-3-2-1 method9 (name 5 things you see, 4 things you feel, and so on) bring yourself back to the present moment. Much of what you learn in therapy is building your internal resources to better cope with challenges in the future. 

4. Be Kinder to Yourself

People with ADHD are often hard on themselves. Try talking to yourself like you would to a good friend who’s struggling. Instead of “What’s wrong with me?” you might try, “This is hard, but I’m doing my best.” How you talk to yourself10 plays a big role in your self-esteem.

Ways to Support Someone With ADHD Emotional Dysregulation

If someone you care about has ADHD and struggles with big emotions, here’s how you can help:

  • Just listen: When they’re upset, sometimes the best thing you can do is simply hold space without trying to solve the problem. Even if their reaction seems over-the-top to you, you can acknowledge how they’re feeling with something like, “I understand you’re really upset about this.”
  • Don’t invalidate: Phrases like “calm down,” “you’re overreacting,” or “it’s not that big a deal” usually make things worse. They can feel dismissive and often increase frustration.
  • Create a signal: Together, come up with a word or gesture that either of you can use when emotions start simmering. This gives your loved one a chance to use their coping skills before things escalate.

Take Care of You, Too

Supporting someone with mental health conditions can be draining. Make sure you’re looking after your own needs and setting healthy boundaries.

Learn more about maintaining your own well-being while supporting others in our article on how to honor your own needs and break free from codependent patterns.

It also helps to remind yourself that your loved one isn’t choosing to have big emotional reactions—this is a real part of ADHD that requires patience and understanding.

Embracing Your Emotional Range: Learn to Thrive With ADHD Emotions

Emotional intensity isn’t all bad. It can fuel creativity, passion, and deep connections when it’s channeled effectively. With support and practice, the emotional side of ADHD can become more manageable—and even become your superpower.

Remember, the goal isn’t to stop having feelings (they’re an essential part of being human!) but to express them in ways that work better for you and your relationships.

Reaching out for help is a smart move, and finding a provider who gets the emotional challenges of ADHD makes a huge difference. Our treatment finder lets you search for programs that match your needs—connect with an ADHD treatment provider today and start creating an emotional life that works for you.   

FAQs

Q: What is an example of ADHD emotional dysregulation?

A: Someone with ADHD might overreact to minor frustrations—like snapping in anger when plans change unexpectedly or feeling devastated over small mistakes—due to difficulty regulating emotional responses.

Q: What helps emotional regulation in ADHD?

A: Mindfulness techniques, behavioral therapy, regular routines, and sometimes medication can help individuals better manage emotional ups and downs.

Q: How to treat emotion dysregulation?

A: Treatment typically involves a combination of cognitive behavioral therapy (CBT), skills training in emotional awareness, medication (like stimulants or antidepressants), and lifestyle changes that support emotional stability.

Q: What does emotional dysregulation look like?

A: It can appear as mood swings, impulsive outbursts, difficulty calming down after becoming upset, or feeling emotions more intensely than others might in similar situations.

Q: Is emotional dysregulation part of ADHD?

A: Yes, emotional dysregulation is not part of the core diagnostic criteria, but it is a common and clinically significant feature of ADHD, particularly in adults and adolescents.

Q: How is emotional dysregulation treated?

A: Besides therapy and medication, structured daily habits, emotional coaching, and support groups can provide effective ways to cope and improve self-regulation.

Q: When are adaptive strategies most predictive of psychopathology?

A: Studies show that the absence of adaptive emotional regulation strategies—especially during childhood or adolescence—can predict later development of mood disorders or anxiety, particularly in individuals with ADHD.

Q: Do inattention and hyperactivity symptoms equal scholastic impairment?

A: Not always, but they often correlate. These symptoms can disrupt focus, memory, and organization, leading to academic struggles, especially when emotional dysregulation is also present.

Q: How can mobile devices be optimized for users with attention deficit hyperactivity disorder?

A: Apps that promote task management, mindfulness, and structured reminders—along with distraction blockers—can support focus and emotion regulation in people with ADHD.

Q: What are some strategies to improve emotional regulation?

A: Deep breathing, journaling, practicing delay before reacting, naming emotions out loud, and using grounding techniques are simple but powerful tools to build better emotional control.

Q: Can emotional dysregulation in ADHD be managed with therapy?

A: Absolutely. Therapies like CBT and dialectical behavior therapy (DBT) are effective in teaching coping skills, emotional awareness, and self-regulation strategies.

Q: Can therapy help with emotional dysregulation in ADHD?

A: Yes—therapy provides a safe space to build emotional insight and practice tools that reduce the intensity and duration of emotional reactions.

Q: Can emotional dysregulation in ADHD lead to other mental health issues?

A: Yes, unmanaged emotional dysregulation may contribute to anxiety, depression, low self-esteem, and relationship difficulties over time.

Q: Can ADHD medication help with emotional dysregulation?

A: In many cases, yes. Stimulant and non-stimulant ADHD medications can help regulate attention and impulsivity, which in turn can reduce emotional reactivity and improve mood regulation.

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How Executive Dysfunction Affects People With ADHD (And 5 Techniques That Help)

Living with attention deficit hyperactivity disorder (ADHD) often means facing challenges that go beyond attention issues. Many people with ADHD struggle with what experts call executive dysfunction: impairments in the management system in the brain that helps us organize thoughts, prioritize tasks, and follow through on things we start.

The frustration of knowing what needs to be done but struggling to start or complete tasks isn’t a character flaw. It’s a neurological difference in how the ADHD brain processes information and organizes behavior. These invisible barriers can affect everything from your morning routine to your career goals.

Let’s explore the relationship between ADHD and executive function and what practical strategies can make a real difference in your daily life. 

Illustration of a frustrated person holding a smartphone displaying a chaotic GPS map route, with the caption: “Executive dysfunction in ADHD is like having a GPS that knows the destination but keeps rerouting.” Visual metaphor highlights challenges with focus and planning in ADHD.

What Is Executive Function?

Executive functions1 are the mental skills that help you manage yourself and navigate complex situations. They include abilities like planning ahead, prioritizing, problem-solving, self-regulation, impulse control, and multitasking.

Everyone relies on these skills to handle daily responsibilities and work toward long-term goals. When executive functions are impacted by ADHD, even routine tasks can require a lot more mental effort than they might for others.

ADHD and Executive Dysfunction: The Connection

ADHD and executive dysfunction are closely linked. Most people with ADHD have trouble with executive function skills, though these challenges look different from person to person.

Neuroscience shows that ADHD affects how certain brain areas develop,2 especially parts that help us plan, focus, and control impulses. These brain regions may grow differently or work differently in people with ADHD.

Experts are now acknowledging executive dysfunction as a core symptom of ADHD3 instead of a separate issue. Medication helps some people improve these skills, but most people still need extra strategies to manage daily tasks.

When you understand this connection, it makes sense why addressing only inattention doesn’t solve all ADHD problems. That’s because trouble with starting tasks, keeping track of time, and staying organized comes from the same brain differences that affect attention.

Infographic titled “7 Tips for Managing Executive Dysfunction in ADHD” with icons and strategies including: use clocks and timers, break tasks into micro-steps, use digital reminders and task lists, simplify your environment, start with one task, work with supporters, and write things down. Features a brain filled with tools to symbolize practical coping skills.

Signs of Executive Dysfunction in ADHD

Executive function deficits show up in several ways. You might recognize difficulties in these areas in yourself or someone you care about:

Starting Tasks

  • Procrastination: putting off important work until the last minute
  • Freezing when you need to start big projects
  • Needing extra pressure (like deadlines) to get started

Managing Time

  • Always thinking tasks will take less time than they do
  • Losing track of time while doing activities
  • Finding it hard to plan ahead

Remembering Things

  • Forgetting what you were doing in the middle of a task
  • Having trouble keeping information in mind while working
  • Often misplacing your phone, keys, or wallet

Staying Organized 

  • Creating systems but struggling to stick with them
  • Feeling overwhelmed by messiness or too much information
  • Finding it hard to break big projects into smaller steps

Handling Emotions

The 30% rule for ADHD4 helps explain these challenges. This idea suggests that people with ADHD develop executive skills about 30% more slowly than others. For example, a 30-year-old with ADHD could have executive function abilities similar to a 21-year-old without ADHD. This isn’t about how smart they are—it’s about how certain areas of the brain develop.

How Executive Dysfunction Impacts Daily Life

When executive function skills don’t work well,5 everyday tasks are much harder. This can show up as challenges in several areas of your life:

At Work or School

  • Missing deadlines even when you know the work is important
  • Trouble following multi-step instructions
  • Difficulty switching between different tasks
  • Struggling to stay focused in meetings or classes

At Home

  • Leaving piles of unfinished projects around the house
  • Paying bills late, even when you have the money
  • Forgetting things when you shop without a list
  • Feeling overwhelmed by household chores

In Relationships

  • Forgetting important dates or commitments
  • Being late to social events
  • Interrupting others in conversation
  • Seeming uninterested when your mind wanders

Personal Health

  • Forgetting to take medications
  • Putting off medical appointments
  • Trouble with sleep hygiene
  • Finding it hard to stick with exercise routines

These daily challenges can make you feel frustrated or bad about yourself. Many people with ADHD or executive function disorder blame themselves, thinking they’re just lazy or unmotivated. But the reality is that their brains are working differently, which makes these tasks genuinely harder.

Infographic titled “Main Struggles of Executive Dysfunction in ADHD” highlighting five key challenges: task initiation, time management, working memory, organization skills, and emotional regulation. Includes specific issues like freezing at the start, losing track of time, forgetting steps mid-task, difficulty with clutter, and intense emotional responses.

5 Strategies to Improve Executive Function When You Have ADHD

Living well with executive dysfunction means finding strategies that work for your unique brain. Here are some approaches that ADHDers find helpful:

1. Create External Structure

Making time visible can be a game-changer for ADHD brains.6 Try setting a 25-minute timer for focused work sessions. Visual reminders placed where you’ll definitely see them, like sticky notes on the bathroom mirror, can prevent forgotten tasks. Creating simple routines for regular activities, like always putting your keys in the same spot, reduces daily decision fatigue. Breaking tasks into very small steps also helps overcome paralysis—instead of tackling “clean kitchen,” try just “clear counters” as a starting point.

Takeaways: 

  • Set timers
  • Use visual reminders
  • Always put things in the same place
  • Create simple routines
  • Breaking tasks into small steps

2. Use Technology to Your Advantage

Technology can serve as your external brain. Setting multiple alarms for important events ensures backup when your time awareness falters. Apps designed specifically for ADHD7 can break complex tasks into manageable steps and provide helpful reminders. Calendar alerts with specific, detailed reminders work better than vague notes, and digital task managers that send notifications can keep important items from falling through the cracks.

Takeaways: 

  • Set multiple alarms for important events 
  • Use ADHD apps and digital task managers
  • Use calendar alerts with specific notes 

3. Adjust Your Environment

Your surroundings have a major impact on your executive function.8 Reducing distractions in your workspace removes hurdles for your attention. Noise-canceling headphones can help if sounds easily pull your focus away. Consider organizing items by how you use them rather than by category, making functional sense for your daily needs. Making important items more visible through clear containers or open shelving prevents the “out of sight, out of mind” problem.

Takeaways: 

  • Minimize distractions in your space 
  • Use noise-canceling headphones
  • Organize items by how you use them
  • Make sure important items are easily visible

4. Use Body-Based Techniques

Physical strategies can also help. Regular exercise improves focus and cognitive function9 for many people with ADHD. Proper sleep improves your decision-making and makes a dramatic difference in your ability to manage symptoms of executive dysfunction. Some people find that fidget toys help them stay more focused during meetings or conversations. And short breaks for movement can reset your attention when you feel your focus drifting.

Takeaways: 

  • Aim to get regular sleep and exercise
  • Use fidget toys in situations where you have to sit still
  • Take mini movement breaks 

5. Ask for Social Support

Let your loved ones know how they can communicate most helpfully with you. If verbal directions tend to evaporate from your memory, ask for written instructions. If you struggle with focus while working, try working alongside someone who quietly works near you. Share your goals with a friend and have regular check-ins to increase your accountability. 

For even more structured support, an ADHD coach or accountability partner can provide consistent guidance that’s tailored to your specific challenges.

Takeaways: 

  • Ask for written instructions
  • Work next to someone who’s working quietly
  • Enlist an accountabilabbuddy to help you stay on track 
  • Hire an ADHD coach for structured support

You may need to experiment with different approaches until you find what helps you function best. The most effective strategies are the ones that address your specific challenges, and that you will actually consistently use.

Treatment Options for Executive Dysfunction

Self-help strategies can help you manage executive dysfunction, but they’re even more powerful when combined with professional treatment. These options are commonly used to treat ADHD executive dysfunction:

Psychiatry (Medication)

Medication is often the first line of treatment for ADHD, and many people find it helps with issues related to executive function. Stimulant medications like Adderall, Ritalin, and Vyvanse show positive results for about 70-80% of people with ADHD,10 as they help with focus, task initiation, and working memory. There are also non-stimulant options like Strattera for those who don’t respond well to stimulants or have unwanted side effects. 

The effects of medication vary from person to person. Finding the right ADHD medication and dosage usually means working closely with your prescribing doctor to find what works best for you.

Helpful Therapies for Strengthening Your ADHD Executive Skills

Several therapy approaches can help build executive function skills. 

  • Cognitive behavioral therapy (CBT) teaches practical ways to manage ADHD challenges through changing thought patterns and developing concrete strategies. 
  • ADHD coaching focuses on real-world applications, helping you create systems that work with your natural brain function to accomplish goals and manage daily responsibilities. 
  • Occupational therapy offers specialized help with organization and time management skills through hands-on techniques. 
  • Mindfulness practices, including meditation and simple breathing exercises, can improve your focus and make it easier to control impulses.
  • Working memory training programs: Special games and exercises can strengthen your ability to hold information in mind while working on tasks.
  • Psychoeducation: Learning about how ADHD affects your brain helps you understand your challenges and find strategies that actually work for you.

When to Seek Professional Help

Professional help becomes essential when executive dysfunction significantly impacts your quality of life, affecting your work, relationships, or emotional well-being. If you’re diligently trying strategies on your own but still struggling to manage day-to-day tasks, expert guidance can make a big difference. 

It’s especially important to reach out if your feelings of frustration or sadness about ADHD become overwhelming or start causing anxiety or depression. A mental health professional can help if you feel lost among all the possible approaches, steering you toward the right combination of interventions for your needs. 

Many people find they benefit most from a combination of medication, therapy, and self-help strategies. 

How to Be an Ally: Supporting Someone With Executive Dysfunction

It’s all of our job to educate ourselves on mental health conditions to create safer spaces for those around us. If someone you love has ADHD and executive dysfunction, your support can make a big difference.

Understanding Helps

Learning about ADHD and executive function helps you recognize these challenges as real neurological differences, not excuses. Understanding grows patience when you realize tasks that seem simple to you might be genuinely difficult for someone with executive dysfunction.

Practical Support

Offer clear, written instructions for complex tasks and help break down projects into smaller steps. Create organizational systems together rather than imposing your own. Gently reminding your ADHD friend without criticism can provide the external cue their brain needs.

Emotional Support

Celebrate small wins and avoid comparing your loved one to people without an attention deficit disorder. Be patient during tough moments and focus on their strengths, not just the challenges.

Workplace Support

Advocate for accommodations like written instructions and distraction-free workspace options to support your neurodivergent coworkers.11 When we learn to recognize the unique perspectives that often come with adult ADHD and other forms of neurodiversity (such as autism/autism spectrum disorder) as valuable assets, everyone thrives.

Get Help to Build a Life That Works With Your ADHD Brain

Executive dysfunction in ADHD presents some real challenges, but with understanding and the right strategies, these obstacles can become manageable. It may take some time and patience to find what works for your unique brain.

Instead of forcing yourself to fit into systems designed for neurotypical brains, success often comes from creating approaches that work with your natural strengths. Professional support can help you create a life that accommodates your executive function differences while still achieving your goals. 

Use our search tool to find ADHD treatment programs that match your needs and connect directly with a specialist today.

FAQs

Q: How do you know if you have executive dysfunction? 

A: Signs include trouble starting tasks, poor time management, difficulty organizing, problems with working memory, and emotional regulation challenges. If these issues significantly impact your daily life, consider talking to a healthcare provider about assessment.

Q: Does ADHD always cause executive dysfunction? 

A: Most people with ADHD experience some degree of executive function challenges, though they vary in type and severity. Executive dysfunction is considered a core feature of ADHD, not a separate condition.

Q: What is the 30% rule for ADHD? 

A: The 30% rule suggests that people with ADHD develop executive skills about 30% more slowly than their peers. This helps explain why adults with ADHD might struggle with skills that others their age have mastered.

Q: Can therapy help with executive dysfunction in ADHD? 

A: Yes, several therapy approaches can help, including cognitive behavioral therapy (CBT), ADHD coaching, and occupational therapy. These treatments teach practical skills and strategies to manage executive function challenges.

Q: How can someone with ADHD improve their executive function? 

A: Improvement comes through a combination of understanding your challenges, creating supportive environments, using tools and technology, establishing routines, and possibly taking medication. Professional support often helps this process.

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ADHD and Relationships: 5 Strategies to Build Better Connections

Living with attention-deficit/hyperactivity disorder (ADHD) affects more than just focus and activity levels—it can shake up the foundation of your closest relationships, too. When ADHD is in the mix, partners often find themselves in a relationship that works a little differently than what they expected.

Maybe you’ve noticed patterns of forgotten promises, emotional highs and lows, or communication that keeps missing the mark. These aren’t signs of a doomed relationship or lack of love—they’re often just part of how ADHD shows up between people who care about each other.

Luckily, understanding these patterns is a first step toward creating a relationship that works for everyone involved. With some targeted strategies and mutual understanding, couples affected by adult ADHD can build connections that aren’t just surviving, but genuinely thriving.

Infographic titled “Common Ways ADHD Shows Up in Relationships,” featuring eight examples: forgetfulness about details, emotional overreactions, trouble listening or staying present, chronic lateness, inconsistent follow-through, impulsive comments, and hyperfocus on personal interests over the partner.

How ADHD Affects Relationships

ADHD affects about 4% of adults,1 but its influence on relationships often extends far beyond the person with the diagnosis. The core symptoms of ADHD—inattention, impulsivity, and sometimes hyperactivity—shape how people interact with their partners in both obvious and subtle ways.

Misinterpreting ADHD Behaviors

Misunderstandings about ADHD behaviors create hurt feelings for a lot of couples. When one partner consistently forgets important dates, interrupts conversations, or struggles with household responsibilities, the other might interpret these actions as signs of not caring. In reality, these behaviors typically stem from executive function differences in the ADHD brain,2 not a lack of love or commitment.

Many people with ADHD also experience what’s called “time blindness,” making it hard for them to estimate how long tasks will take or remember time-sensitive commitments. This can show up as procrastination, chronic lateness, and rushed preparations that put stress on everyone involved. To add to the frustration, challenges with emotional regulation can heighten reactions during disagreements and sometimes lead to emotional outbursts.

Research suggests that in romantic relationships where one partner has ADHD, the non-ADHD partner feels more dissatisfied4 when they don’t understand common behavioral patterns. But on the bright side, plenty of couples say once they recognize how ADHD influences their dynamics, they can develop strategies that work for their dynamic.

Infographic titled “Tips for Dating Someone with ADHD,” featuring eight relationship tips: communicate clearly, use shared tools, don’t take it personally, repeat without resentment, be flexible with time, understand their brain, and support rather than fix. Each tip includes a matching icon and is presented in a light purple design.

Common ADHD Relationship Patterns

Despite the challenges, people with ADHD can bring great qualities to their relationships. Many people with ADHD love deeply and passionately. They may be especially creative, spontaneous, or able to think outside the box when solving problems—all traits that can strengthen a healthy relationship.

Showing Affection

When it comes to showing love, ADHDers often have intense hyperfocus at the beginning of a relationship,4 showering their partners with attention, gifts, and enthusiasm. But when that naturally fades, they may struggle with consistent expressions of affection in daily life. This can be confusing for partners who value consistency, but the truth is that it’s not indifference; it’s an ADHD trait related to novelty-seeking.

We often see couples fall into a parent-child dynamic when one partner has ADHD. What specific strategies have you found most effective in helping couples break out of that pattern without making either partner feel blamed or inadequate?

A great strategy is externalizing the problem. It’s easy in these types of dynamics to label the person with ADHD as the ‘problem’, and then everything is run through that person being the main issue. Instead, couples should focus on ADHD as the issue and how it impacts the relationship, rather than getting down on one another. Focusing efforts on outsmarting ADHD together can bring you closer and help you recognize that the issue is not with one another, but with ADHD and how it influences the relationship.

Dr. David Tzall, Licensed Psychologist

Communication

Communication often follows similar patterns. Someone with ADHD may hyperfocus during important discussions but seem distracted during routine conversations. They might also interrupt or change topics quickly—not because they don’t value what their partner is saying, but because their brain is making connections at a different pace.

Parent-Child Dynamics

A big challenge for a lot of non-ADHD partners6 is feeling like they’re the responsible one in the relationship. This dynamic can create resentment if it’s not addressed openly. Meanwhile, the partners with ADHD can feel constantly criticized or misunderstood, wondering why their efforts don’t seem good enough.

Melissa Orlov, author of The ADHD Effect on Marriage, explains the parent-child dynamic in couples with ADHD:6

The non-ADHD partner often steps in to complete tasks in what they see as a more efficient way, leading to resentment when they feel they are doing more than their fair share…‘It’s easier to do it myself’ is efficient in the short term and can relieve anxiety, but does little to change the overall pattern for the better.

These patterns don’t mean relationships with ADHD are destined for problems. Understanding these tendencies empowers you to figure out solutions that meet everyone’s needs.

Infographic titled “Dating Someone With ADHD: Why Things Feel Different Long Term,” comparing the beginning of a relationship—marked by intense attention, romantic gestures, and effortless connection—with the long-term phase, where attention feels inconsistent, communication gets messy, and partners may feel neglected. Includes illustrated brain icons with symbols representing love and distraction.

How to Build Stronger Relationships: Strategies for Couples

Building a thriving relationship where ADHD is involved means developing healthy coping mechanisms that work with your unique dynamics, not against them. Here are some practical approaches couples find helpful:

1. Communicate Clearly and Specifically

For many ADHDers, abstract requests like “help more around the house” can be overwhelming and hard to act on. Instead, try specific requests like: “Could you take out the trash before bed on Tuesdays and Thursdays?” Clarity like this helps everyone do better.

2. Use Visual Aids

Visual reminders can strengthen your communication significantly. Shared calendars, reminder apps, or strategically placed sticky notes serve as external memory aids that prevent misunderstandings about commitments. For many ADHDers, seeing information makes it more accessible than just hearing it. Consider creating a family command center with a whiteboard for important messages, a calendar for events, and color-coded systems for different family members.

Many non-ADHD partners struggle with feeling like their ADHD partner’s intense early relationship focus was somehow “fake” when it naturally fades. How do you help couples understand and navigate this shift in attention?

That intense early focus from an ADHD partner at a relationship’s beginning isn’t fake! It’s often fueled by the novelty of the new relationship and possibly a bit of hyperfixation. As the relationship begins to settle, so will those intense feelings, which may cause some uncertainty for the non-ADHD partner. For the person with ADHD, it’s valuable to attempt to practice mindfulness by paying attention on purpose without judgment in the relationship.  This type of intentionality and presence will benefit both partners and will help foster communication and connection.

Tricia Johnson, LCSW

3. Build in Flexibility 

While structure helps manage ADHD symptoms,7 too much rigidity can cause undue stress. The sweet spot is structured flexibility: Having routines but allowing room for adjustment.

Weekly check-ins, for example, can be especially helpful. Set a regular time to discuss what’s working, what isn’t, and what adjustments you need. These conversations work best when they’re short, positive, and solution-oriented.

4. Accept Different Time Styles

Time management differences8 often create conflict in your relationship. To work with time blindness, try creating buffer zones (extra time before deadlines or appointments) to reduce stress for everyone. 

You can also use written reminders. Psychiatrist Dr. Tracey Marks recommends,9 

If you need a task completed by a specific time, write it down and be specific. You probably also need to anticipate the consequences for them, because remember the person with ADD has trouble with planning and foresight.

For important events, consider handling time-sensitive preparations yourself while your ADHD partner contributes in ways that can be done ahead of time. Strategies like these use both your strengths without causing more frustration.

5. Lean Into Your Strengths

Your relationship will work better when you both handle tasks that align with your natural abilities. If your ADHD partner excels at spontaneous problem-solving but struggles with routine chores, consider dividing responsibilities accordingly.

Supporting Your Partner With ADHD

Supporting your ADHD partner isn’t about managing them—it’s about creating an environment where you both can thrive.

Recognize Effort Over Results

Your ADHD partner often puts a lot of work into tasks that still don’t turn out perfectly. Noticing their efforts instead of focusing solely on the results can go a long way in improving your connection.

Separate the Person From the Symptoms

During frustrating moments, remind yourself that ADHD behaviors aren’t personal choices.10 Your partner isn’t deliberately forgetting important events or leaving tasks unfinished—these are manifestations of how their brain works.

This perspective shift doesn’t mean accepting harmful behaviors, but it does grow compassion that makes problem-solving easier.

Maintain Your Own Boundaries

Supporting your loved one with ADHD shouldn’t come at the expense of your own mental health. Setting clear boundaries about what you need and what you can reasonably offer will help you prevent burnout and resentment.

As a non-ADHD partner, finding community with others in similar relationships can give you some very helpful emotional support and practical strategies. Support groups and online forums like these are safe spaces where you can talk about your experiences and explore solutions:

  • The ADDA (Attention Deficit Disorder Association) has online support groups and workshops, plus a manual if you want to start your own.
  • CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) offers local support groups and resources across the U.S. and internationally.
  • ADDitude Magazine hosts a free ADHD support group for adults on Facebook.

When and Where to Look for Professional Help

Sometimes relationships benefit from additional support. Consider reaching out to a therapist if you notice:

  • Your conflicts about ADHD-related issues are becoming more frequent or intense
  • You’re falling into unhealthy patterns, such as parent-child dynamics
  • One or both of you frequently feel unhappy or misunderstood
  • ADHD symptoms are significantly impacting important areas of your life, like work or finances

When working with couples where ADHD plays a role, how do you help them develop communication systems that stick long-term (rather than just working for a few weeks before falling apart)?

When ADHD is present in a relationship, long-term communication success relies on consistency over intensity and a lot of psycho-education. Instead of dramatic overhauls to the relationship foundation, I help couples build simple, repeatable systems, like weekly check-ins or cue-based reminders, that are easy to use and realistic to incorporate into busy schedules. We also address emotional reactivity by teaching partners how to pause, clarify, listen, and reconnect during moments of flooding or dysregulation. The goal is to make communication feel sustainable, not exhausting.

Rebecca Tenzer, MAT, LCSW, CCTP, CGCS, CCATP, CCFP, CIMPH | Astute Counseling & Wellness Services

Behavioral Therapy

Couples therapy with a mental health professional who understands ADHD can be especially helpful. An experienced therapist can help you create strategies and facilitate conversations with your partner about relationship issues. A lot of couples find that even a few sessions really improve their communication and understanding.

ADHD Coaching

ADHD coaching11 is another valuable resource. A coach can help your partner develop systems for managing time, completing tasks, and addressing disorganization—all of which help reduce relationship stress.

If you suspect undiagnosed ADHD, asking them if they’d be open to getting an evaluation might open a door to more effective solutions. If they have better resources for managing their ADHD, it could significantly improve your relationship dynamics.

Loving Someone With ADHD Doesn’t Have to Be Hard

Living with someone with ADHD brings unique challenges, but it also brings opportunities for connection and growth. Learning how ADHD affects your relationship patterns, communicating clearly, and co-creating strategies that work with ADHD traits can help you build a stronger partnership.

On this journey, remember to aim for progress, not perfection. What matters most is creating a relationship where both of you feel valued, supported, and seen.

If you or your significant other is struggling with ADHD symptoms that impact your relationship, treatment can make a real difference. Find ADHD specialists near you and speak to someone about your goals today.

FAQs

Q: How does an ADHD person show love?

A: ADHDers often show love through enthusiastic bursts of affection rather than consistent daily actions. They may express love through creative surprises, thoughtful gifts, and intense focus during quality time, but struggle with routine check-ins and small daily gestures of affection.

Q: Do people with ADHD struggle to keep relationships?

A: People with ADHD can maintain successful long-term relationships when both partners understand ADHD’s impact and develop effective coping strategies. ADHD relationships succeed when couples prioritize clear communication, establish supportive routines, and recognize that ADHD traits influence—but don’t determine—relationship outcomes.

Q: Can ADHD cause divorce or serious relationship problems?

A: Untreated ADHD can increase relationship conflict, which in turn can increase divorce risk—but there’s no conclusive evidence that ADHD leads to higher divorce rates. Issues usually stem from misinterpreted symptoms, communication difficulties, and uneven responsibilities. But effective treatment, ADHD-specific relationship strategies, and mutual understanding significantly reduce these risks.

What strategies help improve communication with someone who has ADHD?

Effective ADHD communication strategies include: 

  • Having clear, direct conversations
  • Sending written follow-ups for important information
  • Setting distraction-free times for discussions
  • Making specific requests instead of general statements
  • Implementing structures like regular check-ins
  • Using visual aids like to-do lists to reinforce verbal communication

How can I support my ADHD partner without becoming their parent?

Support your ADHD partner as a teammate, rather than a manager, by:

  • Establishing clear, equitable responsibilities
  • Focusing on strengths instead of deficits
  • Collaborating on systems that work with their brain
  • Maintaining healthy boundaries
  • Addressing parent-child-like dynamics early through open communication or professional counseling when needed

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Is This Untreated ADHD? The Adult Symptoms Nobody Talks About

Living with undiagnosed ADHD as an adult can feel like swimming against the current. You might wonder why everyday tasks seem harder for you than for others. Many adults with ADHD weren’t diagnosed as kids, especially women and those who aren’t hyperactive. Without proper diagnosis and treatment, ADHD can affect your job, relationships, and mental health. Understanding these challenges is the first step toward managing them. 

This guide explains how untreated ADHD shows up in adults, how it affects daily life, and ways to find help—whether you’re looking for a diagnosis or exploring treatment options.

What Is Adult ADHD?

ADHD stands for attention-deficit/hyperactivity disorder. It’s a brain condition that makes it hard to focus, stay organized, and control impulses. Many people think ADHD is just for kids, but that’s not true. We often underestimate its prevalence—over 4% of adults have ADHD,1 but many don’t know it.

Adult attention-deficit/hyperactivity disorder often looks different than childhood ADHD. Kids and adolescents with ADHD might be very active and run around a lot. Adults with ADHD might feel restless inside, struggle with distractibility and executive function, have trouble staying organized, and find it hard to finish tasks. You might always lose your keys, miss important deadlines, or feel overwhelmed by normal daily responsibilities.

Many people think ADHD only affects hyper little boys2 or that smart, successful people can’t have it. The truth is anyone can have ADHD, no matter their gender or how smart they are. Some very intelligent adults with ADHD find ways to hide their symptoms, but this often leads to feeling anxious and tired all the time.

If simple tasks seem harder for you than for other people, or if you can hyperfocus on things you like but not on other important things, you might want to look into whether you have undiagnosed ADHD.

Infographic titled 7 Common Signs of Undiagnosed ADHD in Adults. Signs include chronic procrastination, hyperfocus on favorite things, frequent disorganization, losing items, emotional overreactions, time blindness, and racing thoughts at night. Each sign is represented with a gear-shaped icon.

Signs of Undiagnosed ADHD in Adults

It can be hard to spot untreated ADHD in adults, because it can look like other conditions. Adult ADHD doesn’t always match what we see in kids who can’t sit still. In adults, ADHD can be quieter but still cause major problems in daily life.

You might have undiagnosed adult ADHD3 if you often:

  • Can’t focus on boring tasks, but can get super focused on things you enjoy for hours
  • Put things off even when you really want to get them done
  • Have a messy home or desk and can’t find important things when you need them
  • Forget appointments, deadlines, or where you put your keys or phone
  • Start projects but don’t finish them, leaving things half-done
  • Misjudge time, always thinking tasks will take less time than they really do
  • Have a busy mind with thoughts that won’t slow down, especially at bedtime
  • Get upset easily and have trouble calming down when frustrated

ADHD shows up differently in different people. If you mainly struggle with inattention, others might assume you’re spacey, lazy, or say you’re not trying hard enough. If you have the hyperactive-impulsive type, people might think you’re “too much” — talking too much, moving too much, or making quick decisions without thinking.

Women with ADHD are often underdiagnosed4 as kids because they don’t always show obvious hyperactive behaviors. Instead, they may try extra hard to please others to make up for their struggles, or just seem like daydreamers who worry a lot.

Infographic explaining the 3 types of adult ADHD and how they present. The inattentive type involves trouble focusing and organizing; the hyperactive-impulsive type includes restlessness and impulsive actions; the combined type features a mix of both. Each type lists common symptoms and behaviors in adults. Icons represent each category.

What’s one overlooked way untreated ADHD has affected your (or your clients’) daily life that people might not expect?

If ADHD is untreated/undiagnosed, one may judge themselves very harshly for not being able to “keep up” with the typical demands of life. They may struggle with shame, anxiety, or self-criticism because they assume something is wrong with them, rather than understanding that their brain has unique strengths and needs that other non-ADHD people’s brains don’t have. These emotional struggles, in turn, can feel overwhelming or can contribute to executive functioning difficulties, making it harder for the person to get out of feelings of stuckness.

Kiki Fehling, PhD, DBT-LBC

The Impact of Untreated ADHD on Daily Life

Untreated ADHD affects nearly every aspect of daily functioning. At work, you might feel like you’re working twice as hard as colleagues to produce the same results. You may excel in crisis situations but struggle with routine tasks and paperwork. Job-hopping is common as people with untreated ADHD seek environments that better match their cognitive style.

In academic settings, young adults with undiagnosed ADHD often underperform5 relative to their abilities. ADHDers are often told they’re “not living up to their potential” throughout their education, or default to procrastination and last-minute cramming that only heightens their stress.

Managing your home life with untreated ADHD presents unique challenges. You might find that you accidentally overlook bills, even when you have money to pay them. Cleaning the house can feel overwhelming without a clear structure, and grocery shopping without a list can mean forgotten essentials and impulse buys.

Financial difficulties often accompany untreated ADHD. Research shows that because ADHD affects how people manage money,6 adult ADHDers are more likely to have lower credit scores, higher debt, and impulsive spending habits. You might make good money but still struggle with financial stability because of how ADHD affects planning and organization.

These daily experiences can make adults with untreated ADHD feel perpetually behind and wonder why life seems easier for everyone else. But these challenges stem from differences in brain function—not from lack of effort or ability. People who manage their ADHD effectively often develop creative solutions that work well for their unique thinking style.

Infographic titled What You’ve Been Told vs. What’s Actually Undiagnosed ADHD. Common criticisms like lazy, flaky, or disorganized are reframed as symptoms of ADHD such as executive dysfunction, time blindness, masking and burnout, rejection sensitivity, initiation difficulty, recall gaps, and attention problems. Each misconception is paired with a purple icon and an ADHD-related explanation.

Emotional and Psychological Effects

The emotional toll of untreated ADHD often goes unseen by the neurotypical world. After years of missing deadlines, forgetfulness, and feeling like you’ve failed, you might start to doubt yourself or feel ashamed. 

A lot of people with ADHD also deal with anxiety7 and depression. Sometimes these develop because of the daily struggles with ADHD. These other conditions can also mask ADHD, so you may end up getting treatment for anxiety, but not for the ADHD that’s causing it.

Living with untreated ADHD can be exhausting. You might feel like you’re always putting out fires, dealing with one problem after another without having room to breathe. This ongoing stress can wear you down, especially in jobs that don’t make room for different ways of thinking.

Many adults with undiagnosed ADHD become very sensitive to criticism or rejection. This is sometimes called rejection-sensitive dysphoria (RSD).8 It means criticism or feeling rejected hurts more deeply, making work and social situations extra stressful.

For many people, understanding that these feelings come from how your brain works—not because there’s something wrong with you as a person—is the first step to feeling better.

Relationship Challenges With Untreated ADHD

ADHD can affect your relationships in several ways: 

Love and Partnership

In romantic relationships, your partner might have a hard time understanding when you forget things you promised to do, interrupt during talks, or have trouble finishing household chores. They may feel like they’re doing more of the work.

Communication Barriers

Talking with others can be tricky sometimes. ADHD can make it hard to stay focused during conversations or remember important things your loved one told you. This can make them feel like you don’t care, when really your brain just takes in information differently.

Family Dynamics

Family relationships can face challenges too. If you’re a parent with ADHD,9 keeping regular routines might be harder. If you’re an adult with ADHD, your parents may not have understood why some things were difficult for you as a child.

Strain on Friendships

In friendships, staying in touch regularly might not come easily. You might cancel plans or forget birthdays, sending the message that you don’t care when you really do. But with understanding friends and the tools to communicate your needs, these challenges don’t have to hurt your relationships.

The bright side is that learning about ADHD can make all your relationships better. When you and your loved ones see ADHD as a different way your brain works and not as a choice you’re making, things can start to improve. People can start appreciating the good things ADHD brings to relationships—like your creativity, your excitement about life, and interesting conversations.

Long-Term Risks of Untreated ADHD

When ADHD goes untreated for a long time, it can affect your well-being in a few ways: 

Stress and Physical Health

Research shows that adults with untreated ADHD have more physical health challenges10 because it’s harder to keep up with regular sleep, exercise, and healthy eating habits. The extra effort it takes to manage life with untreated ADHD can create ongoing stress for your body and mind. Over time, this stress can contribute to other health concerns.

Career and Professional Development

Your work life might also be affected. Even though you may have great skills and ideas, untreated ADHD can sometimes make it harder to stay at one job or advance in your career. This can affect your income over time.

Substance Misuse as a Coping Strategy

Some adults with untreated ADHD turn to substances like alcohol or cannabis to help manage their symptoms without realizing they’re self-medicating. Getting treatment for both addiction and ADHD often helps reduce these substance abuse patterns.

Pointing out these effects isn’t meant to worry you, but to show how getting proper guidance for navigating ADHD can make daily life easier and support your long-term health. Each person has their own feelings about receiving an ADHD diagnosis, but many adults say they feel relieved and empowered after getting diagnosed and finding treatments that work for them.

How do you help adults with ADHD reclaim a sense of control or confidence in their lives—especially if they’ve struggled for years without a diagnosis?

One of the first steps I take as a mental health occupational therapist when working with clients after a late ADHD diagnosis is helping them navigate self-acceptance and self-compassion. From there, we look at how ADHD impacts their daily life by breaking down the flow of their day through the lens of habits and routines. Many of my clients struggle with transitions and balancing the different roles they play, so we focus on creating anchor habits—small, intentional activities like changing clothes after work or having tea before bed—to make shifts between tasks feel more natural. I also help clients integrate tidying and decluttering strategies into their routines, which reduces cognitive load and makes it easier to follow through with daily tasks without feeling overwhelmed.

Sarah Anderson, OTD, OTR/L | Elevated Wellbeing OT LLC

Treatment Options and Support

If you see yourself in these descriptions of untreated ADHD, it’s important to know that there are plenty of effective treatments and support systems available to help you. The first step is usually a comprehensive evaluation by a mental health professional who’s experienced in adult ADHD.

Medication 

Treatment usually involves a combination of approaches. Medication is often an important part of ADHD treatment plans,11 as it helps balance brain chemicals that affect symptoms of ADHD. Stimulants are the most commonly prescribed ADHD medications, but there are also non-stimulant options for people who can’t take stimulant medications or don’t find them helpful.

Therapy

Therapy specifically for ADHD12 can also be hugely helpful. Cognitive-behavioral therapy (CBT) for ADHD, for example, teaches practical skills for getting organized, managing time, and regulating emotions during mood swings. ADHD coaches can help you create systems that work with your brain instead of against it.

Support Groups

ADHD support groups, both in-person and online, connect you with others who understand what you’re going through. Sharing tips and challenges with people who “get it” can help you feel much less alone.

Supportive Work Environments

Workplace changes can help you succeed on the job. Simple adjustments like getting written instructions, using noise-canceling headphones, or having some flexibility in your work environment can help you make the most of your strengths while managing the challenges ADHD presents.

What’s one myth about adult ADHD you wish more people understood—and how do you respond to it?

One myth I wish more people understood is the belief that adult ADHD is just about being ‘distracted’ or ‘unfocused.’ I often remind clients that ADHD is deeply connected to how the nervous system regulates safety, energy, and connection. What looks like ‘procrastination’ or ‘lack of motivation’ is often a body that’s stuck in a state of overwhelm or shut down. When we start to explore ADHD through the lens of the whole person, not just the brain but the body, the environment, and relationships, it becomes easier to offer ourselves compassion and find what actually helps.

Amanda Stretcher, MA, LPC-S | Crescent Counseling

Living Successfully With ADHD (With or Without Medication)

It’s a proven fact that ADHD is, in some ways, an advantage13—especially when it comes to certain types of creative thinking. Research scientist Holly White at the University of Michigan points out:

ADHD may also bring with it an advantage: the ability to think more creatively. Three aspects of creative cognition are divergent thinking, conceptual expansion and overcoming knowledge constraints. Divergent thinking, or the ability to think of many ideas from a single starting point, is a critical part of creative thinking. Previous research has established that individuals with ADHD are exceptionally good at divergent thinking tasks, such as inventing creative new uses for everyday objects, and brainstorming new features for an innovative cell phone device. In a new study, college students with ADHD scored higher than non-ADHD peers on two tasks that tapped conceptual expansion and the ability to overcome knowledge constraints.

Many adults thrive with ADHD, with or without medication. The key is developing strategies that align with how your brain works. Instead of forcing yourself to conform to neurotypical expectations, successful management often means leaning into your unique cognitive style.

Coping Strategies for Adult ADHDers 

Many people find techniques like these helpful for improving their quality of life with ADHD:

Outside structure is vital when it’s hard to organize yourself. Try using timers, reminders, and visual cues to help with time awareness. Make big tasks smaller to help you get started. Work next to someone else (called body-doubling) to stay focused and accountable.

Technology can help a lot. There are ADHD apps14 that help with things like reminding you to take medicine or prioritizing tasks. When writing seems too hard, try making voice recordings of your thoughts instead.

Moving your body throughout the day can help with restlessness and improve your focus. Even small movements like fidgeting or working at a standing desk can help your brain work better.

And finally, remember the good things about having ADHD. Many adults with ADHD are great at creative thinking, solving problems in emergencies, and bringing excitement and energy to the things they care about. Finding places that value these strengths can turn ADHD from a challenge into an advantage.

Recovery isn’t about eliminating all ADHD symptoms—it’s about building a life that works with your brain rather than against it.

Reclaiming Your Potential: Next Steps for Adults with ADHD

Untreated ADHD doesn’t have to control your future. While living with ADHD has its challenges, learning more about how your brain works is a great step toward positive change. Whether you’re just now seeing these patterns in yourself or have wondered about adult ADHD for years, talking to a qualified healthcare provider can help you find an effective path forward.

Having trouble with organizational skills, focus, and time management does not say anything about how smart you are or your value as a person. ADHD is simply a different way your brain is wired. With the right support—like medication, therapy, coaching, or a mix of these—many adults with ADHD find that life gets easier and more enjoyable.

If you recognize yourself in the descriptions here, think about reaching out to a professional who’s experienced in working with adult ADHD. A thorough evaluation can help you learn how ADHD is affecting your life and what kinds of support might work best for you. Recovery.com can help you find treatment centers that understand adult ADHD and offer proven approaches to manage it.

You deserve a life that lets your uniqueness shine. 

FAQs

Q: What does untreated ADHD lead to in adults?

A: Untreated ADHD can lead to problems with work performance, relationship difficulties, financial struggles, executive functioning challenges, higher rates of anxiety disorders and depression, increased risk of substance use, and lowered self-esteem.

Q: Can you be successful with unmedicated ADHD?

A: Yes, many adults with ADHD succeed without medication by implementing effective strategies, creating supportive environments, and learning how to leverage their ADHD-related strengths like creativity and problem-solving abilities.

Q: How does untreated ADHD impact relationships?

A: Untreated ADHD can strain relationships through miscommunications, forgotten commitments, emotional reactivity, and unequal responsibilities, which can cause patterns of misunderstanding and frustration.

Q: What are the long-term effects of untreated ADHD in adults?

A: Long-term effects can include chronic stress, career underachievement, financial struggles, higher risk of accidents, substance use disorders, and ADHD-related physical and mental health conditions.

Q: Can untreated ADHD in adults lead to other mental health issues?

A: Yes, untreated ADHD often leads to mood disorders like anxiety, depression, and low self-esteem, which sometimes develop as responses to ongoing ADHD-related challenges.

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Neurodiversity 101: 5 Essential Things To Know: Dr. Kiki Fehling

In recent years, there’s been a surge in conversations around neurodiversity. Many people are openly discussing autism, ADHD, neurodivergence, and neuroaffirmative therapy. But, in these conversations, many people are often confused about what these terms actually mean. In this article, you’ll learn 5 essential things to know about neurodiversity. Better understanding these topics can help you better support all of the people in your life, whether you or they are neurodivergent or neurotypical.

1. Neurodiversity includes everyone.

Neurodiversity is a term for the natural variability of human minds. Every single person has a unique neurotype, or way their brain is wired to think, feel, process, learn, communicate, and experience the world. People naturally vary in their neurotype, exactly as they naturally vary in the color of their skin, their sex, and other characteristics. 

While the concept of neurodiversity was originally coined and discussed among Autistic adults and activists in the 1990s, neurodiversity includes everyone. And, the neurodiversity framework—which views the variation and diversity of human neurotypes as natural and valuable—applies to everyone, whether they’re Autistic, otherwise neurodivergent, or neurotypical.

2. Neurodiversity is not the same as neurodivergence.

Some people are neurotypical, meaning their neurotype falls within what is considered “typical” and “neuronormative” in their culture. For example, a neurotypical person may talk, walk, and reach other developmental milestones at ages determined normative or “appropriate” by their doctors and teachers. They may easily socialize and communicate with most people. Generally, a neurotypical person’s thinking and functioning are similar to those of those around them.

In contrast, neurodivergent is a term used to describe a person whose neurotype lands somewhere outside what’s considered normative. Their thinking or functioning will notably differ in some (or many) ways from most people around them. Autism is one example of neurodivergence. When a group of people includes individuals with different neurotypes, that group can be called neurodiverse. Neurodiversity includes all neurotypes and all people, both neurotypical and neurodivergent.

3. Neurodivergence is not limited to being Autistic or ADHD.

In conversations about neurodiversity, many people mistakenly believe “neurodivergent” means autistic and/or ADHD specifically. But neurodivergence includes many other neurological experiences. For example, neurodivergent people may experience dyslexia (difficulties with reading or writing), aphantasia (inability to visualize things in your mind), prosopagnosia (impaired ability to recognize faces), or synesthesia (when one sense experience triggers an involuntary and simultaneous experience of another sense, such as seeing colors when you listen to music). Some people believe that psychiatric diagnoses are forms of neurodivergence as well.

Neurodivergent is an identity for anyone who thinks, perceives, feels, communicates, socializes, or otherwise functions differently than the neurotypical majority. Importantly, neurodivergent is an identity that someone claims for themself; it is not a psychiatric or medical diagnosis.

4. Neurodivergent people experience their neurodivergence differently.

The same way every person has a unique neurotype, as does every neurodivergent person. Everyone has unique strengths, difficulties, preferences, and lived experiences.

For example, Autistic people commonly have sense experiences that differ from neurotypical people’s sense experience. But, one Autistic person may feel hyper-sensitive to sound, becoming easily overwhelmed by noises around them, while another Autistic person may be hypo-sensitive to sound, seeking out loud noises as a way to self-regulate. Autistic professor and advocate Dr. Stephen Shore has said, “if you’ve met one person with autism, you’ve met one person with autism.” This idea captures the fact that even two Autistic people can experience the world very differently.

Neurodivergent people can differ in a variety of ways. A person can have more than one neurodivergent neurotype (sometimes called “multiply neurodivergent”). For example, a person can be both Autistic and ADHD (sometimes called “AuDHD”). A person can be allistic (non-Autistic) and still be neurodivergent. Some neurodivergent people also identify as disabled, and some do not. Recognizing and respecting this diversity is what makes the Neurodiversity Movement important.

5. The Neurodiversity Movement aims to create a world that’s affirming for everyone.

Many modern cultures assume and reward neurotypicality, while stigmatizing and pathologizing neurodivergence. Neurodivergent people may experience more mental health struggles because of these neuronormative expectations. They may unnecessarily suffer from shame or stress around parts of themselves that are natural. Neuronormative expectations harm everyone, not just neurodivergent people. Assuming everyone thinks and functions the same can impede communication, teamwork, and collective functioning.

The Neurodiversity Movement fights against the marginalization of neurodivergent people. It advocates that there is no such thing as a “normal” brain, and that neurodivergent people should not be treated as if they are inherently flawed or disordered. In fact, the natural variability in human minds is arguably helpful for our communities. People with different neurotypes bring different perspectives and strengths to our shared problems. 

Of course, people with different neurotypes will experience different limits, needs, pains, and struggles as well. This diversity is why mental healthcare practitioners are starting to think more about how to make therapy more neuroaffirmative and respectful of neurodiversity. How can we provide people with the professional help they need for their mental health struggles, without pathologizing or invalidating the lived experiences related to their natural neurotypes? This question is not just relevant for neurodivergent people. Neuroaffirmative healthcare offers every person, whether neurodivergent or neurotypical, the autonomy and support to make decisions for themselves about what a healthy, joyful, and meaningful life looks like for them.

The Neurodiversity Movement hopes to create a world where everyone would be offered more opportunities to thrive according to their natural abilities and preferences, and every person would be offered more accommodations or support to cope with the experiences of their neurotype that cause pain or difficulty. In these ways, a deeper understanding of and appreciation for neurodiversity benefits everyone.

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Attention Deficit Hyperactivity Disorder (ADHD) and Substance Use Disorders: Dr. Sarah Anderson

There is a strong relationship between Attention Deficit Hyperactivity Disorder (ADHD) and substance use disorders. Research indicates that up to 50% of individuals with a substance use disorder also have an ADHD diagnosis, and those with ADHD are estimated to be six times more likely to struggle with substance abuse compared to those without the diagnosis (Davis et al., 2015). So, what accounts for this connection? 

Some evidence points to personality traits associated with ADHD that may predispose individuals to substance use. Other research has examined differences in the dopamine reward pathway between those with and without ADHD. The impulsivity and self-regulation challenges linked to ADHD, along with difficulties in executive functioning, is another factor that potentially increases the risk of substance use. 

Although we may not be able to alter inherent personality traits or easily address the complexities of the dopamine system, therapy can play a vital role in supporting and enhancing executive functioning skills.

Executive Functioning and Its Role in Recovery 

Executive functioning encompasses the cognitive processes necessary for planning, organizing tasks, following through, and achieving long-term goals. Additionally, executive functioning skills are needed to maintain a job, live independently, and successfully engage in one’s daily life. Executive dysfunction can pose barriers to recovery. Individuals with executive dysfunction experience challenges in organizing their environment, accurately remembering facts/dates/appointments, and completing tasks (Barkley, 2015). 

Additionally, the inability to manage impulses, initiate tasks, and self-regulate can result in significant stress and hinder one’s ability to manage life independently, which may lead to relapse (Mannuzza et al., 2008).  Therefore, when it comes to designing a path for sustainable recovery, individuals struggling with both ADHD and substance use disorders must engage in therapy that focuses on building executive functioning skills.

Occupational Therapy, Executive Functioning & Substance Use Recovery 

As an occupational therapist specializing in mental health and substance use recovery, my role differs from that of other mental health therapists. My primary focus is on supporting the development of independent living skills, which includes a range of activities such as household management, job responsibilities, driving, grocery shopping, cooking, and budgeting. Executive functioning plays a crucial role in a person’s ability to live independently; I believe it is one of the most important skills necessary for successful independent living. Currently, I work at a mental health and substance use recovery center. Many of the clients I work with have difficulties maintaining employment, keeping their environment organized and clean, consistently taking their medications, engaging in basic self-care activities, managing their emotions, handling their finances, and structuring their time. I can confidently say, based on client reports, that the vast majority of clients I’ve worked with experienced challenges with executive functioning prior to their substance use. Furthermore, many clients who sought treatment before arriving at the center have mentioned that issues related to executive dysfunction, such as boredom—which is closely associated with difficulties in task initiation and time management—function as triggers for relapse.

Therefore, to ensure they can maintain their recovery, it is essential that we focus on fostering the development of their executive functioning skills.

Key Areas of Executive Functioning

Understanding the relationship between ADHD, substance use disorders, and long-term recovery requires an exploration of the key components of executive functioning that are often affected in individuals facing these co-occurring diagnoses. Below, I break down each of these areas, highlighting their impact on recovery and strategies that can help enhance these skills for improved outcomes.

Planning and Prioritizing

Individuals with ADHD often face challenges with planning and prioritizing, which can lead to difficulties in breaking tasks into manageable steps and organizing their responsibilities. Clients I have worked with who struggle with these skills often have trouble paying bills on time, cooking, grocery shopping, and arriving at work punctually. Additionally, they may find it difficult to balance their time between work, family, friends, and other responsibilities. 

Challenges with planning and prioritizing can pose significant issues in early recovery, as many individuals who are newly discharged are tasked with managing new responsibilities, including completing step work, regularly attending meetings, and independently handling everyday life activities. Effective strategies to assist clients in these areas include the use of planners or digital calendar tools, which help establish a structured framework for daily activities (Cole et al., 2024). Other strategies such as time-blocking and creating actionable task lists can further enhance the ability to stay organized. 

The Eisenhower Matrix is an incredibly useful tool for prioritizing tasks, as it allows individuals to categorize their responsibilities based on urgency and importance (Jyothi & Parkavi, 2016). The matrix divides tasks into four quadrants: 

  1. Urgent and Important: Tasks that require immediate attention and are critical to achieving goals. These should be done right away. 
  2. Important but Not Urgent: Tasks that are essential for long-term goals but do not require immediate action. These should be scheduled for later. 
  3. Urgent but Not Important: Tasks that require immediate attention but are not necessarily tied to your personal objectives. These can often be delegated to others. 
  4. Neither Urgent nor Important: Tasks that have little significance; these should be minimized or eliminated from your to-do list. 

Using the Eisenhower Matrix can help individuals visualize their tasks and prioritize effectively, ensuring they focus their time and energy on what truly matters. 

Organization:

Organization directly impacts a person’s ability to manage various aspects of daily life. Effective organization helps individuals create a structured environment, prioritize tasks, and manage important responsibilities, including appointments, medication schedules, and personal commitments. For those recovering from substance use, the ability to stay organized can significantly reduce feelings of overwhelm and stress, which are often triggers for relapse (Kitzinger et al., 2023). 

When I work with clients, I help them create systems to declutter their living spaces, use visual reminders, and implement paper or digital organizers to keep track of their tasks. I also support them in developing personalized routines that foster consistency and accountability, which ultimately empowers them to manage their recovery journey more successfully.

Task Initiation

A common hurdle for clients with ADHD is difficulty in starting tasks, which often leads to procrastination and avoidance, further exacerbating feelings of anxiety and overwhelm. Two of my favorite methods to use with clients are the “5-minute rule” and the “Pomodoro Technique,” as they encourage them to work on tasks in smaller, more manageable time intervals. 

The Pomodoro Technique, in particular, involves breaking work into 25-minute focused intervals, known as “Pomodoros,” followed by a 5-minute break (Biwer et al., 2023). After completing four Pomodoros, clients take a longer break of 15 to 30 minutes. This method not only makes tasks feel more manageable but also helps sustain attention and reduce distractions. By creating a structured approach to work, the Pomodoro Technique allows clients to cultivate a rhythm that can enhance productivity and concentration. 

Additionally, this technique promotes a sense of accomplishment as clients complete each interval, reinforcing positive behavior and making it easier to tackle larger tasks over time. The regular breaks also provide opportunities for clients to engage in self-care or relaxation, further reducing feelings of stress and anxiety that can often hinder their progress (Gnanavel et al., 2019). Implementing the Pomodoro Technique can be a powerful tool for fostering time management skills and improving overall task initiation. 

Impulsivity Control

Enhancing impulse control, particularly when it comes to making unhealthy choices during times of distress or dysregulation, is essential for recovery. Interventions aimed at improving impulse control involve teaching clients mindfulness techniques to help them pause and reflect before acting on their impulses (Zylowska et al., 2008). Incorporating games and activities that promote impulse control, such as Jenga and Simon, can also significantly aid in fostering self-regulation. Lastly, cognitive-behavioral strategies can be utilized to help clients identify and challenge the thought patterns that contribute to impulsive decisions. 

Emotional Regulation

Improving emotional regulation is crucial for reducing ADHD symptoms and minimizing substance use behaviors. Difficulty in managing emotions effectively can result in increased stress, strained relationships, and other life challenges, all of which can potentially contribute to relapse. Teaching clients techniques like sensory modulation strategies, deep breathing exercises, and coping skills can empower them to manage their emotions more effectively. Incorporating expressive arts, such as drawing or painting, or physical activities, such as exercise, can also serve as healthy outlets for emotions (Hasegawa et al., 2017).

Working Memory 

Deficits in working memory significantly affect a person’s ability to engage in daily life. Difficulties in short-term memory can lead to issues such as forgetting important appointments, mismanaging medication schedules, or failing to recall coping strategies during stressful situations, all of which can increase the risk of relapse. To address this area, therapists implement memory aids, such as written reminders or digital apps, that assist in retaining important information and instructions. Training in mnemonic devices and visualization techniques can also enhance memory recall (Martin & Marsh, 2009). 

Additionally, engaging in mindfulness practices has been shown to enhance short-term memory. Research indicates that mindfulness can improve cognitive functions, including memory retention and recall abilities, by promoting focused attention and reducing distractions (Zeidan et al., 2010; Killingsworth & Gilbert, 2010).

Self-Monitoring 

Self-monitoring skills are important because they help individuals notice how they are doing and make changes to their behavior when needed. Clients often benefit from learning how to evaluate their performance on tasks and reflect on their emotions and thoughts throughout the process. Journaling or using mobile apps can facilitate self-reflection by allowing individuals to document their thoughts, feelings, and experiences regularly. 

For example, someone might use a journal to reflect on their daily challenges and successes, helping them identify patterns in their behavior over time. Similarly, mood tracking apps can encourage clients to log their emotions throughout the day, providing insights into triggers for anxiety or stress. This process of self-reflection can lead to more effective self-regulation, as they become more aware of their emotional responses and can devise strategies to manage them (Barkley, 2015).

Comprehensive Assessment and Goal Setting

To help clients enhance their executive functioning skills, the process begins with a thorough assessment aimed at identifying both strengths and weaknesses. This assessment is crucial, as it not only reveals specific executive functioning deficits but also ensures that the interventions used are relevant and effective. Without a comprehensive evaluation, important areas of need may go unrecognized, resulting in interventions that do not adequately address the client’s deficits. Standardized tools, interviews, and observations provide valuable insight into how these limitations impact daily life engagement. Once the assessment is complete, establishing goals collaboratively is essential. This process empowers clients to choose goals that are meaningful to them, fostering a sense of ownership in their recovery journey. 

By creating a collaborative environment, clients are more likely to make significant progress. This tailored approach not only addresses specific challenges associated with ADHD and substance use disorders but also promotes a greater sense of agency and self-efficacy. When clients feel that their needs are understood and prioritized from the start, they are better equipped to engage in the therapeutic process and achieve lasting change.

Key Points

The significant connection between ADHD and substance use disorders presents unique challenges that require a comprehensive approach to support sustainable recovery. Addressing executive functioning skills — such as organization, time management, impulse control, and emotional regulation — is essential for individuals with these dual diagnoses. By focusing on enhancing these skills, individuals in recovery can learn how to manage their daily lives more effectively and navigate the complexities associated with both ADHD and substance use.

Recognizing the specific needs of individuals with this dual diagnosis is crucial for developing effective treatment strategies. Tailored interventions that target executive functioning can lead to improved recovery outcomes and a better overall quality of life. A holistic focus on these skills not only helps individuals address the symptoms of ADHD but also empowers them to take control of their lives, establish meaningful goals, and create a sustainable path toward lasting recovery.

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Finding the Right Rehab for Your Teen or Young Adult

Anyone can struggle with substance use. Whatever your age, gender, job, or relationship status, you deserve to get the care you need. However, it can sometimes be hard to know what interventions would be most helpful. This is especially true for teens with substance use disorders.

Substance use during adolescence may have long-term effects on brain chemistry.1 For example, “cocaine exposure during adolescence may lead to miswiring in the developing brain and result in long-lasting behavioral problems, such as increased risk-taking, in adulthood.” Because of this, it’s especially important to get teens the help they need in order to begin recovery.

Young people may not always be able to recognize that they need help. And even when they do, they may not be legally or financially capable of seeking that help on their own. Whether you’re a teen or an adult caring for a teen with substance use disorder, the good news is that (specialized) treatment is widely available. Many rehabs offer programs created specifically for younger clients.

If you’re considering rehab for your teen, it’s important to understand the different options available. Depending on the client’s age and geographical location, there may be certain types of treatment that are more appropriate. This decision will also be influenced by your teen’s unique history, diagnoses, and treatment goals.

Reasons for Teen Substance Use

Research suggests that “the human brain is still maturing during the adolescent years.2 The developing brain may help explain why adolescents sometimes make decisions that are risky and can lead to safety or health concerns, including unique vulnerabilities to drug abuse.”

Beyond the simple fact of their age, there are many elements that impact a young person’s likelihood to misuse substances. Among them are risk factors, which make substance use more likely, and protective factors, which guard against these behaviors.

These external influences change with a person’s age. While that’s true for all clients, these changes occur more drastically in children, adolescents, and young adults. For example, middle school students who are too harshly disciplined are at greater risk for substance use disorders. Receiving support from extended family, on the other hand, makes substance abuse less likely in this population. Slightly older adolescents are at greater risk for substance misuse3 when they lack adult supervision, and at lower risk when family members set clear expectations.

Also, teens are experiencing heightened stress4 in this turbulent era of history. According to one study, even teens who had not experienced early life stress—such as neglect or abuse—were prone to “increases in anxiety and depression symptoms” during 2020. In this context, young people may be at a greater risk of developing mental health conditions than they once were.

It’s impossible to guard against every single circumstance that increases the risk of teen substance misuse. However, it can be helpful to familiarize yourself with some of the most prevalent risk factors. Whether or not you’re able to protect yourself or your teen from these stressors, knowing what they are may empower you to get help when it’s needed.

Parental Substance Use

If an adolescent is close to an adult who has a substance use disorder,5 they may be at a higher risk for developing one themselves. For some young people, this is simply a way of enacting the same behavior they’ve seen modeled. Others may use substances in order to cope with the stress of an unstable home life.

Strained familial relationships, financial insecurity, and similar issues can be hugely impactful. However, instability refers to more than these external circumstances. These teens may also have genetic predispositions to substance use disorders, as well as other mental health diagnoses.

Co-Occurring Disorders

Certain mental health concerns, such as depression and ADHD,6 make teens and young adults more likely to misuse substances. In some cases, this is an attempt to self-medicate. However, it’s not always that simple.

For teens with multiple diagnoses, the root cause of substance use can easily become a question of the chicken or the egg. As their brain chemistry continues to change, due to either normal development or unhealthy habits, they may begin to develop co-occurring disorders that make substance use even more appealing.

Whatever the cause of this behavior, few teens have the resources to pull out of this cycle without external interventions. In some cases, inpatient treatment is the most effective way to begin recovery.

Choosing a Rehab for a Young Adult

If you’re a parent or guardian supporting a struggling teenager, it can be difficult to know what’s best for them. And even if you’re confident that they should go to rehab, you may or may not be legally allowed to make that decision on their behalf

In some U.S. states, a parent can unilaterally decide to send a teen to rehab. In other areas, minors’ consent is also required. This varies widely based on the client’s exact age and geographical location. It’s best to learn what your family’s options are before making any specific plans regarding residential treatment.

The client’s age will also help determine which treatment program is best for them. For example, while it may seem that children and younger teens are more likely to grow out of a difficult phase, they may actually be in greater need of interventions. According to one study, “people are most likely to begin abusing drugs during adolescence,7 and the longer adolescents defer experimentation, the less likely they are to develop long-term drug abuse problems.”

Many rehabs often treat a wide variety of mental health concerns, not limited to substance use disorders. Teens and young adults may also benefit from rehab if they’re struggling with eating disorders, personality disorders, or even PTSD. Each of these diagnoses requires a slightly different approach to treatment, possibly including different levels of family involvement.

Some teens are able to live at home during treatment, receiving in-person support from family and friends while they begin recovery. Others may benefit from traveling to rehab. This gives clients both physical and emotional space from the challenges of daily life. It can also teach young people to set boundaries with those who enable their substance use. While this change of scenery may seem drastic, it has the potential to be extremely helpful. Remember that there is no one right way to heal; just the right way for each individual person.

Types of Teen Rehab Programs

If and when you’re ready to choose a rehab center, it’s best to learn as much as possible about the available options. Various programs specialize in treating different conditions, and each takes a unique approach to the process of healing. Because of this, it’s best to choose a facility that is qualified to meet your teen’s unique needs.

Substance Use and Eating Disorders

Eating disorders are extremely common among adolescents. As of 2018, as many as 10% of young women suffered from an eating disorder.8 What’s more, a growing body of research links eating disorders with addiction.9 One theory even suggests that anorexia nervosa is in fact “an addiction to the body’s endogenous opioids.” A number of rehabs focus on helping clients with one or both of these diagnoses.

Gender-Specific Treatment

For some clients, having space from people of different genders can feel like a much-needed break. This gender-specific approach to recovery may be especially helpful for adolescents. Studies show that young men and women exhibit “unique patterns of substance use,”10 and may therefore benefit from distinct approaches to treatment.

Some rehabs focus on treating young women. The program at Foothills at Red Oak Recovery, on the other hand, is tailored to meet the needs of young men, as well as non-binary and gender non-conforming teens. Although it is an LGBTQ+-affirming rehab, it is probably not the right fit for cis women.

Foothills at Red Oak
Foothills at Red Oak in Ellenboro, North Carolina has specialized programs for young men, non-binary and gender non-conforming teens.

In this protected environment, clients are invited to explore their developing identities. According to staff, “​​Adolescence is a time of self-discovery and identity formation…If one successfully navigates the tasks during this stage of life, one emerges with a solid sense of identity. This is a sense of knowing oneself despite the chaos and pressures of the world around them and is paramount to making healthy, value-based decisions.”

Experiential Therapy

Experiential therapy can be hugely beneficial for people of all ages. In this group of modalities, you may go skiing, river rafting, or rock climbing. Some rehabs even take their clients on adventure outings, where they might hike the lip of a volcano or swim with the dolphins.

These experiences aren’t just fun excursions; they’re also ways to practice the skills learned in talk therapy in a different context. They can also encourage clients to develop new hobbies, and help to restore the connection between mind and body. The latter is especially important for teens in recovery.

By surfing, horseback riding, or just playing sports, young people can get back in touch with their bodies and learn how it feels to be physically healthy. Experts theorize that this has a lasting impact on their continued sobriety and health. According to one study, “continued physical health for rehabilitated adolescent drug addicts is crucial…since it could enhance the effectiveness of rehabilitation.”11

With this in mind, some adolescent rehab programs have a special focus on physical activity. Pacific Quest, for example, is a wilderness therapy program located on Hawaii’s Big Island. Here, clients participate in outdoor programming which may include hiking, paddle boarding, swimming, sailing, and more. Participants also perform community service during their time in residence. Through this process, they are encouraged to learn how to engage with nature, their communities, and themselves in a healthy way.

Personalized Treatment

There are numerous ways to approach recovery. Although many teens benefit from highly structured rehab programs, others may require a more nuanced approach. For these clients, personalized treatment may be the best option.

Pacific Teen Treatment, for example, treats only six clients at a time. Each teen is assigned a primary, secondary, and family therapist. Their team of providers works together to carry out a highly individualized plan of care. This approach may not be appropriate for all clients—especially those who want to focus on improving their interpersonal dynamics within a larger cohort. But it can be extremely effective for families who are committed to healing their relationships with one another.

Family Therapy

Adolescent substance misuse impacts family dynamics.12 According to one group of experts, “every chemically dependent person has a significant impact on the lives of several other people.” Because of this, it’s important for the parents, siblings, and other relatives of these clients to engage in their own healing processes.

In many cases, family therapy is a productive way to approach this. Most adolescent rehab programs offer some version of family therapy. This may include in-person sessions, video chats, or regularly scheduled phone calls.

Pacific Teen Treatment
A peek inside the calming environment at Pacific Teen Treatment in Malibu, California, where family therapy is a key area of focus.

Some facilities may limit clients’ communication with people outside of their cohort. Often, these programs restrict cell phone use during rehab. Others may prohibit calls or visits at the beginning of the program, but encourage this type of contact after some time has passed. Every rehab has its own unique guidelines, and those guidelines may vary from one client to another.

Therapy isn’t easy. This process may bring up traumatic memories and shine a light on difficult family dynamics. Even so, it is often an essential component of helping a teen recover from substance misuse.

Growing Beyond Substance Use

Substance use disorders are serious conditions. At any age, and especially for teenagers, this behavior should not be dismissed as “just a phase.” That being said, it can be temporary. It’s always possible to heal and grow beyond unhealthy habits.

A person’s adolescent years are powerfully creative. Over time, teens will inevitably learn more about themselves, defining their identities and discovering their own needs, goals, and values. It’s extremely important to connect these clients with the help they need and deserve. It’s also important to trust the process.

To see reviews, virtually tour facilities, and more, see our curated list of adolescent rehab programs.

Frequently Asked Questions About Rehab Programs for Teens

Why are teen rehabs important for addressing substance abuse and mental health in adolescents?

Teen rehabs play a crucial role in providing specialized treatment for adolescents who face substance abuse and mental health issues. Through therapy, education, and support, these programs help teens and young adults overcome challenges and develop skills for long-term recovery.

What treatment approaches are used in teen rehabs?

Teen rehabs use a variety of treatment approaches:

• evidence-based treatment, such as cognitive-behavioral therapy (CBT); 
• individual and group counseling; 
• experiential therapies, like adventure outings;
• family therapy; 
• and more.

These approaches aim to address the unique needs of teenagers and support their physical, emotional, and psychological well-being.

How long do teens typically stay in rehab?

The duration of teen rehab programs vary depending on the severity of the issue, individual needs, and treatment plans. Most programs range from 30 to 90 days, while others extend for longer. The focus is to provide comprehensive support and equip teens with the tools for sustainable recovery.