Written by Dr Sara Tookey Imagine a swan gliding gracefully across a lake - serene and composed on the surface, yet beneath the water, its feet are paddling frantically to maintain that illusion of effortless movement. This image perfectly encapsulates the experience of many adults with high-functioning ADHD. On the outside, they appear successful, put-together, and "normal," but internally, they're expending enormous energy to keep up this facade. Attention Deficit Hyperactivity Disorder (ADHD) isn't just a childhood condition. For many adults, ADHD traits persist or even appear to emerge later in life (Barkley, 2015). This is particularly true for those with "high-functioning ADHD," who have managed to achieve success in various life areas despite their underlying neurodivergence. However, like our swan metaphor, the constant effort to maintain this appearance of effortless success can lead to exhaustion and burnout. Understanding High-Functioning ADHD The Tipping Point: When Strategies Fall Short Burnout and High-Functioning ADHD Recognising ADHD Strengths Recognising the Signs of ADHD in Adulthood Burnout: The Catalyst for Discovery The Path to Diagnosis and Support Taking Action: Understanding and Embracing Your Neurodivergent Mind Conclusion COMING SOON: Resources Stay Connected References for this article Understanding High-Functioning ADHD High-functioning ADHD is not a formal diagnosis. It describes [undiagnosed] individuals who meet the criteria for ADHD yet manage to but manage to function effectively in their daily lives ( Lesch, 2018 ). They may experience challenges with focus, time management, and impulsivity, but are able to compensate for these difficulties. These individuals often excel in their careers, maintain relationships, and appear to have their lives "together" on the surface. They've developed impressive compensatory strategies that mask their symptoms , such as: Creating highly structured environments Relying heavily on reminders and organisational tools Choosing careers that align with their strengths and interests Developing strong support systems However, maintaining this facade comes at a cost. The constant effort to appear "normal" can lead to burnout, anxiety, and depression. Over time, many find themselves becoming "secret flailers," struggling internally while maintaining an outward appearance of success. Think You Might Be A High-Functioning ADHDer? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. BOOK A DISCOVERY CALL TODAY The Tipping Point: When Strategies Fall Short Major life changes or increased responsibilities can overwhelm even the most robust coping strategies. It's like adding weights to our swan - eventually, no amount of frantic paddling can keep it afloat. Many adults with ADHD report a specific life event coinciding with the onset or worsening of their symptoms, such as: Starting a new job or receiving a promotion Becoming a parent Experiencing a significant loss or trauma Entering a new romantic relationship Hormonal changes (like the menopause ) Burnout and High-Functioning ADHD For adults with high-functioning ADHD, the constant effort to maintain performance can lead to burnout. Burnout is a state of mental, physical, and emotional exhaustion caused by prolonged exposure to stress and is characterised by overwhelming exhaustion, detachment and a lack of sense of personal accomplishment ( Maslach et al., 2006 ). It's the moment when our swan can no longer keep up the graceful appearance and starts to sink. Adults with ADHD are three to six times more likely than their neurotypical peers to experience one or multiple burnouts ( Brattberg, 2006 ). The Struggle to Keep Up The exhaustion that comes from trying to fit into a neurotypical world cannot be overstated. Many adults with ADHD describe feeling like they're constantly swimming against the current, expending enormous energy to meet societal expectations that don't align with their natural cognitive style. This struggle often leads to internalised shame and self-doubt. Years of undiagnosed ADHD can result in a belief that one is inherently flawed or "not trying hard enough," when in reality, they're expending tremendous effort just to keep up ( Pawaskar et al., 2020 ). Recognising ADHD Strengths Adults with ADHD succeed when they work mostly in their areas of strength, and that they can overcome many challenges at work with the right accommodations . It's crucial to acknowledge that ADHD brains aren't deficient - they're different, and that difference can bring unique strengths. In fact, research has shown that adults with ADHD are overrepresented in high-level executive positions and entrepreneurial roles ( Lerner et al., 2019 ). This suggests that certain ADHD traits can be advantageous in leadership roles. Creativity and innovation:  Many with ADHD excel at generating novel ideas and solutions ( White & Shah, 201 1 ) Hyperfocus: While ADHD is often associated with difficulty focusing, many individuals with ADHD can enter states of intense concentration on tasks they find interesting or challenging. This "hyperfocus" can lead to high productivity and creative problem-solving ( Sedgwick et al., 2019 ) Cognitive flexibility:  Research suggests people with ADHD may have enhanced cognitive flexibility, allowing them to adapt quickly to new situations and think outside the box ( Nordby, et al., 2023 ) Resilience: Many adults with ADHD develop strong resilience and problem-solving skills as a result of facing and overcoming challenges throughout their lives ( Nordby, et al., 2023 ; Sedgwick et al., 2019 ) Risk-taking: The impulsivity associated with ADHD can translate into a willingness to take risks, which can be advantageous in pursuing innovative ideas and new opportunities that have the potential for high rewards - often advantageous in entrepreneurial settings ( Muûls et al., 2023 , Wiklund et al., 2017 ) Recognising the Signs of ADHD in Adulthood For adults who have successfully managed their ADHD symptoms for years, recognising when these strategies are no longer effective can be challenging. Many adults with ADHD who sought diagnosis later in life experienced a gradual accumulation of symptoms, with many citing a specific life event as the tipping point that led them to seek help. Common emerging ADHD symptoms in adulthood include: Increased challenges with prioritisation, organisation and time management Procrastination followed by intense periods of hyperfocus Difficulty "quieting" an active mind Overthinking and decision paralysis Emotional intensity and heightened sensitivity to rejection Relationship struggles Chronic feelings of overwhelm or underachievement Increased forgetfulness and difficulty completing tasks Heightened sensitivity to stress Sleep disturbances Difficulty transitioning between tasks Difficulty maintaining work performance SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. Burnout: The Catalyst for Discovery For many adults with high-functioning ADHD, burnout often serves as the tipping point that leads to diagnosis, when their carefully constructed compensatory strategies fall apart. When the exhaustion of constant masking becomes overwhelming, and the coping mechanisms that once worked so well start to fail, many individuals find themselves facing a crisis point. This burnout can manifest in various ways: Lack of motivation: Activities once enjoyed, like exercise or spending time with family, may feel burdensome. Chronic fatigue: Feeling constantly tired, regardless of rest. Decreased performance: Difficulty focusing on tasks, even important ones. Aches and Pains: Stress-related issues like headaches or stomachaches. Irritability: Increased tendency to snap at others over minor issues. Emotional struggles: Feelings of sadness, withdrawal, or difficulty expressing positive emotions. Negativity or pessimism: Particularly about areas causing burnout. Interpersonal challenges: Feeling overwhelmed by relationships, and that colleagues, partners, or children are adding to one's burden rather than offering providing enjoyment or support. It's important to note that at least 70% of adults with ADHD also experience other mental health challenges, such as anxiety or depression, which can exacerbate burnout symptoms and hinder coping mechanisms. Paradoxically, this challenging period can be a blessing in disguise. The breakdown of long-held coping strategies often forces individuals to seek help, leading to a diagnosis that can be both illuminating and liberating. As one client shared, "Burning out was the worst and the best thing that could have happened to me." If you're experiencing burnout and suspect that ADHD might be an underlying factor, know that you're not alone. Many adults discover their ADHD precisely at this juncture. Seeking an assessment can be the first step towards understanding your unique neurotype and developing more sustainable strategies for thriving. Think You Might Be A High-Functioning ADHDer? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. The Path to Diagnosis and Support For many high-functioning adults with ADHD, seeking diagnosis or support often comes after a period of burnout - when the swan can no longer keep paddling. This moment, while challenging, can also be an opportunity for self-discovery and growth. However, despite growing awareness, many adults with ADHD face significant hurdles in recognising their condition and obtaining a diagnosis and facilitating access to effective support: The "Kids Only" Myth:  Many still believe ADHD only affects children Outdated Symptom Descriptions:  Official diagnostic symptom criteria often focus on childhood behaviours Masking and Coping Strategies : Adults with undiagnosed ADHD often develop coping mechanisms that mask their symptoms. Internalised Shame and Self-Blame : Years of undiagnosed ADHD can lead to deeply ingrained shame and low self-esteem. Changing Symptom Presentation : ADHD symptoms can change over time and through the many seasons of our lives. Varied Impact in Different Environments : ADHD symptoms may manifest differently depending on the person's job and lifestyle. Taking Action: Understanding and Embracing Your Neurodivergent Mind If you suspect you may have high-functioning ADHD that's becoming more problematic, consider the following steps: Educate yourself about adult ADHD and neurodiversity . See our resources section  and our other   adhd related articles for more learning. Additionally, staying informed about recent research can help you better understand your experiences and available treatment options. Practice mindfulness and relaxation techniques  l ike mindfulness meditation, yoga, or simple breathing exercises, which can help to manage stress and improve focus . Seek a comprehensive assessment  by a professional experienced in adult ADHD can provide clarity and direction. The assessment should include a detailed history, symptom evaluation, corroborating symptoms with someone who knows you well, and potentially neuropsychological testing ( Kooij et al., 2019 ). Consider ADHD-informed therapy or coaching to heal from experiences in the past and develop strategies that help you to move forward and work with your brain, not against it. Explore medication options if appropriate and desired . For many adults, medication can be a game-changer when combined with other strategies. A long-term study by Lensing et al. (2016) found that adults with ADHD who received medication treatment reported significant improvements in ADHD symptoms over a 4 year period. Develop a support network to connect with others who understand your experiences. Support groups, both in-person and online, can provide a sense of community and shared understanding. Studies have shown that being a part of peer support groups can improve self-esteem and coping skills related to ADHD ( Gnapp et al., 2023 ). Implementing lifestyle changes   like adopting a balanced diet, regular exercise, good sleep hygiene and reducing one's alcohol intake can have significant positive impacts on ADHD symptoms. Reevaluate your environment: Consider whether your current job, living situation, and daily routines are supporting or hindering your ability to manage your ADHD symptoms. Sometimes, small changes in your environment can have significant impacts on your ability to function effectively. Practice self-compassion:   Remember that ADHD is a neurodevelopmental condition, not a personal failing. Practising self-compassion can help reduce the stress and negative self-talk that often accompany ADHD ( Beaton et al., 2022 ). Conclusion Living with high-functioning ADHD can feel like being a secret flailer - calm on the surface but struggling and chaotic underneath. The effort to appear "normal" in a world not designed for neurodivergent brains is exhausting and often unsustainable. However, recognising this struggle is the first step towards embracing your unique cognitive style and finding more authentic ways of navigating the world. Seeking support is not admitting defeat - it's recognising that you've been swimming against the current for too long. With understanding, appropriate support, and self-acceptance, you can learn to harness your ADHD traits as strengths rather than fighting against them. The goal isn't to become a perfect swan, gliding effortlessly across the lake - it's to embrace your unique way of swimming and find environments where your paddling style is an asset, not a hidden struggle. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. Think You Might Be A High-Functioning ADHDer? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. WANT TO LEARN MORE? Below are recommended resources and supportive communities exploring Adult ADHD. ADHD Books : ADHD an A-Z: Figuring it Out Step by Step   by   Leanne Maskell ADHD 2.0  by Edward M. Hallowell, M.D. and John J. Ratey , M.D. Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood   by Edward M. Hallowell, M.D. and John J. Ratey, M.D. It's Not A Bloody Trend: Understanding Life as an ADHD Adult  by Kat Brown Scattered Minds: The Origins and Healing of Attention Deficit Disorder  by Dr Gabor Mate The ADHD Effect on Marriage   by Melissa Orlov Understand, Survive and Thrive - Midlife ADHD Diagnosis by Emma Mahony Your Brain’s Not Broken: Strategies for Navigating Your Emotions and Life with ADHD  - by Tamara Rosier The Year I Met My Brain: A travel companion for adults who have just found out they have ADHD  - by Matilda Boseley How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It)  - Jessica McCabe Women with Attention Deficit Disorder: Embrace Your Differences and Transform Your Life - by Sari Solden The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals  - by Lidia Zylowska Order from Chaos  by Jaclyn Paul Books about Neurodiversity Different, Not Less: A Neurodivergent's Guide to Embracing Your True Self and Finding Your Happily Ever After - by Chloe Hayden Divergent Mind: Thriving in a World That Wasn’t Designed For You - by Jenara Nerenberg How Not to Fit In: An Unapologetic Guide to Navigating Autism and ADHD  - by Jess Joy   and Charlotte Mia UNMASKED: The Ultimate Guide to ADHD, Autism and Neurodivergence  - by Ellie Middleton The Neurodivergent Friendly Workbook of DBT (Dialectical Behaviour Therapy) Skills  - by Sonny Jane Wise The Pocket Guide to Neurodiversity  by Daniel Aherne The Power of Different: The Link Between Disorder and Genius  - by Gail Saltz Websites with free resources on adult ADHD: ADDitude -   https://www.additudemag.com/ TotallyADD -   https://totallyadd.world/ CHADD -   https://chadd.org/ ADHD U K - www.adhduk.co.uk ADDA - https://add.org/grow/adhd-library/ Podcasts: ADHD As Females ADHD Experts ADHD Rewired Podcast Taking Control: The ADHD Podcast The ADHD Adults Podcast The ADHD Women's Wellbeing Podcast Online  Forums/Groups: Reddit's ADHD Community (r/ADHD) -   https://www.reddit.com/r/ADHD/ ADDitude Forums -   https://www.additudemag.com/forums/ CHADD Online Support Groups -   https://chadd.org/attending-a-meeting/ TotallyADD Forums -   https://totallyadd.world/forums/ ADDA - https://add.org/grow/adhd-library/ Social Media: Facebook ADHD Groups (ADHD Adults, Adult ADHD Support Group, etc.) Instagram ADHD Hashtags (#ADHD, #ADHDAdults, #ADHDLife, etc.) STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. THINK YOU MIGHT BE ADHD? At TNP we specialise in High-Functioning ADHD and other non-typical presentations of ADHD. Book a Screening Call with us today to see if you'd be a good fit for our compassionate ADHD assessment approach! Learn More   about our compassionate and individualised approach to Adult ADHD assessment and   Book Your 15-minute, no obligations Screening Call Today ! NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Psychologists on our platform have experience of working with neurodiverse individuals and some have special interests and expertise in the areas of ADHD and Autism.  Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call References Beaton, D. M., Sirois, F., & Milne, E. (2022). The role of self-compassion in the mental health of adults with ADHD. Journal of clinical psychology , 78 (12), 2497–2512. https://doi.org/10.1002/jclp.23354 Brattberg G. (2006). PTSD and ADHD: underlying factors in many cases of burnout. Stress and Health 22: 305-313 Canela, C., Buadze, A., Dube, A., Eich, D., & Liebrenz, M. (2017). Skills and compensation strategies in adult ADHD - A qualitative study. PloS one , 12 (9), e0184964. https://doi.org/10.1371/journal.pone.0184964 Ginapp, C. M., Greenberg, N. R., Macdonald-Gagnon, G., Angarita, G. A., Bold, K. W., & Potenza, M. N. (2023). The experiences of adults with ADHD in interpersonal relationships and online communities: A qualitative study. SSM. Qualitative research in health , 3 , 100223. https://doi.org/10.1016/j.ssmqr.2023.100223 Kooij, J. J. S., Bijlenga, D., Salerno, L., Jaeschke, R., Bitter, I., Balázs, J., ... & Asherson, P. (2019). Updated European Consensus Statement on diagnosis and treatment of adult ADHD. European Psychiatry, 56(1), 14-34. DOI: 10.1016/j.eurpsy.2018.11.001 Lensing, M. B., Zeiner, P., Sandvik, L., & Opjordsmoen, S. (2016). Four-year outcome in psychopharmacologically treated adults with attention-deficit/hyperactivity disorder: A questionnaire survey. Journal of Clinical Psychiatry, 77(4), 535-543. DOI: 10.4088/JCP.12m07714 Lerner, D.A., Verheul, I. & Thurik, R. Entrepreneurship and attention deficit/hyperactivity disorder: a large-scale study involving the clinical condition of ADHD. Small Bus Econ 53 , 381–392 (2019). https://doi.org/10.1007/s11187-018-0061-1 Lesch K. P. (2018). ‘Shine bright like a diamond!’: is research on high-functioning ADHD, at last, entering the mainstream? Journal of child psychology and psychiatry, and allied disciplines, 59(3), 191–192. https://doi.org/10.1111/jcpp.12887 Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World psychiatry : official journal of the World Psychiatric Association (WPA) , 15 (2), 103–111. https://doi.org/10.1002/wps.20311 Maslach, C., Schaufeli, W. B., & Leiter, M. P. (2001). Job burnout. Annual Review of Psychology, 52(1), 397-422. DOI: 10.1146/annurev.psych.52.1.397 Muûls, M., & Carvajal, R. (2023). Impact of Attention Deficit Hyperactivity Disorder on Entrepreneurial Behavior: A Neurobiological Approach. Journal of Applied Cognitive Neuroscience , 4 (2), e00395858. Retrieved from https://revistascientificas.cuc.edu.co/JACN/article/view/5258 Nordby , E. S., Guribye, F., Nordgreen, T., & Lundervold, A. J. (2023). Silver linings of ADHD: a thematic analysis of adults' positive experiences with living with ADHD. BMJ open , 13 (10), e072052. https://doi.org/10.1136/bmjopen-2023-072052 Pawaskar , M., Fridman, M., Grebla, R., & Madhoo, M. (2020). Comparison of Quality of Life, Productivity, Functioning and Self-Esteem in Adults Diagnosed With ADHD and With Symptomatic ADHD. Journal of attention disorders , 24 (1), 136–144. https://doi.org/10.1177/1087054719841129 Schubert, S. J., Rohr, M. K., Wessel, L., & Ziegelmann, J. P. (2020). Self-compassion and self-criticism in adults with attention deficit hyperactivity disorder (ADHD). Journal of Clinical Psychology, 76(7), 1308-1326. Sedgwick JA, Merwood A, Asherson P. The positive aspects of attention deficit hyperactivity disorder: a qualitative investigation of successful adults with ADHD. Atten Defic Hyperact Disord.  (2019) 11:241–53. 10.1007/s12402-018-0277-6 White, H. A., & Shah, P. (2011). C reative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality a nd Individual Differences, 50(5), 673-677. https://doi.org/10.1016/j.paid.2010.12.015 Wiklund, J., Yu, W., Tucker, R., & Marino, L. D. (2017). ADHD, impulsivity and entrepreneurship. Journal of Business Venturing, 32(6), 627-656. https://doi.org/10.1016/j.jbusvent.2017.07.002 In text links: Chillemi, K. (2022, July 2). Understanding ADHD and Autistic Burnout Within the Workplace. Psychology Today. https://www.psychologytoday.com/gb/blog/functional-legacy-mindset/202207/understanding-adhd-and-autistic-burnout-within-the-workplace ADDitude (2022, July 26). The Tipping Point: Adult ADHD Diagnosis. ADDitude. https://www.additudemag.com/tipping-point-adult-adhd-diagnosis/ Kase, R. (2024, June 5). EMDR Therapy Helps People Heal From Experiences That Haunt Them. ADDitude. https://www.additudemag.com/emdr-therapy-eye-movement-desensitization-trauma-adhd/#:~:text=By%20helping%20individuals%20process%20and,some%20symptoms%20associated%20with%20ADHD . Kandola, A. (2023, February 17). What to know about psychotherapy for ADHD. Medical News Today. https://www.medicalnewstoday.com/articles/adhd-psychotherapy Miller, C. (2024, March 8). When Parent and Child Both Have ADHD. Child Mind Institute. https://childmind.org/article/help-for-parents-with-adhd/ Matlen, T. (2023, June 5). ADHD and the Menopause. ADDitude. https://www.additudemag.com/add-and-menopause-how-hormones-affect-adhd-symptoms/ Tookey, S. (2024, May 8). Is Adult ADHD the Latest Trend? True North Psychology. https://www.truenorth-psychology.com/post/is-adult-adhd-the-latest-trend Villines, Z. (2023, July 18). Does ADHD coaching work? Medical News Today. https://www.medicalnewstoday.com/articles/adhd-coaching What Is ADHD? Symptoms, Causes, Treatments. (n.d.). ADDitude. https://www.additudemag.com/what-is-adhd-symptoms-causes-treatments/ Think You Might Be A High-Functioning ADHDer? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists.

Written by Dr Sara Tookey As an ADHD person and psychologist specialising in adult Attention-Deficit/Hyperactivity Disorder (ADHD), I've encountered numerous misconceptions about ADHD as a condition or set of traits. These myths can be particularly detrimental to adults who may not align with the stereotypical ADHD image, leading to delayed diagnoses, self-doubt, and unnecessary struggles.  At True North Psychology, we advocate for a neurodiversity-affirming perspective that acknowledges both the challenges and strengths associated with ADHD. Let's explore and debunk some prevalent ADHD myths, understanding their impact on individuals and society. Myth #1: ADHD is Always a Disorder and a Deficiency While ADHD is categorised as a disorder in diagnostic manuals, viewing it solely through this lens can be restrictive. Neurodiversity theory  sees ADHD and other conditions, like Autism and dyslexia as natural variations in brain structure and function, not inherently dysfunctional ( Sonuga-Barke and Thapar, 2021 ).  In fact, some experts argue that the term "Attention Deficit Hyperactivity Disorder" itself is misleading and potentially harmful. Dr. Edward Hallowell and Dr. John Ratey, both leading experts in ADHD, propose that a more accurate term would be "Variable Attention Stimulus Trait" (VAST). They argue that individuals with ADHD don't have a deficit of attention, but rather an abundance of it. The challenge lies in controlling and directing that attention ( Hallowell & Ratey, 2024 ). This shift in perspective is crucial for adults with ADHD. Many professionals argue that ADHD is not a deficit of attention, but a problem with ‘regulating attention’ and that it is just a matter of time  before the diagnostic criteria and definition of ADHD catches up. Understanding ADHD as a difference rather than a deficit can help to support the building of self-esteem and coping strategies for adults with ADHD. For many “ high-functioning adults ”, ADHD traits can also be great strengths (to learn more about these and other strengths read our blog on high-functioning ADHD HERE) . These can include: Creativity and innovation Hyperfocus Cognitive flexibility Resilience The neurodiversity approach emphasises that challenges often arise from a mismatch between the individual and their environment, rather than from inherent deficits  ( Sonuga-Barke and Thapar, 2021 ). For example in working spaces where staff are made to work in open-plan offices people with ADHD may find it challenging to focus due to increased distractions. Noise cancelling headphones or having dedicated individual working spaces may help to support ADHD staff to regulate their attention and focus on tasks.  Myth #2: Intelligent People Can Overcome ADHD Alone Cognitive ability and ADHD are distinct attributes. Many highly intelligent and successful people, including historical figures like Alexander Graham Bell, Leonardo da Vinci, Thomas Edison, Albert Einstein, John F. Kennedy, John Lennon, and Wolfgang Amadeus Mozart likely had ADHD. Their high intelligence may have helped them to compensate and mask their symptoms from many, often resulting in delayed diagnosis and support, and potential for burnout later in life .  Research  shows that ADHD affects individuals across all intelligence levels, and having a high IQ does not shield someone from the challenges of ADHD. High-IQ adults with ADHD often experience significant cognitive difficulties, such as impaired working memory and processing speed, similar to those with average IQs. These individuals may excel in areas requiring divergent thinking—creative, out-of-the-box approaches—but struggle with tasks that demand accuracy, logic, and speed. Despite their talents, they frequently face functional impairments, poorer quality of life, and higher rates of comorbid conditions like depression, OCD and generalised anxiety ( Antshel et al., 2010 ). High-IQ adults with ADHD also grapple with a unique set of emotional challenges. Many internalise their intellect as a core part of their identity, leading to an intense fear of failure. This can result in perfectionism, chronic self-monitoring, and a relentless drive to appear competent in all areas of their lives. However, this often comes at a high emotional cost, leaving them burdened, exhausted, and isolated ( read more about ADHD burnout  from our previous article). They may feel compelled to hide their struggles, fearing that revealing their difficulties would expose them as frauds. Ultimately, intelligence does not negate the impact of ADHD; it simply complicates the path to diagnosis and effective management ( Littman, 2022 ).  Myth #3: Everyone is a Little ADHD in Today's World This myth suggests that ADHD is a modern phenomenon caused by our fast-paced, technology-driven society. However, this view overlooks the long history and biological basis of ADHD. ADHD has been recognised in medical literature for over a century, albeit under different names. In 1798 a Scottish physician,  Dr Alexander Crichton  first described a condition he named it “the Fidgets”, based on behavioural observations that align with today’s ADHD criteria (read more about the history in our blog article addressing the adult ADHD “trend” ). This early recognition underscores that ADHD is not a product of the modern world but a longstanding neurodevelopmental condition. While our current environment may exacerbate ADHD symptoms or make them more noticeable, it doesn't cause the underlying neurological differences. However, it's important to note that modern society, with its relentless time pressures, constant digital communications, and ever-increasing work expectations, can be particularly challenging for individuals with ADHD. This fast-paced environment may exacerbate the risk of burnout and perpetuate a cycle of stress, especially for high-achieving individuals with ADHD who strive to meet high standards, often without appropriate accommodations for their neurodivergent traits. The interplay between ADHD and our current societal structure is a complex issue that merits further exploration. ADHD has a strong genetic component, as evidenced by research highlighting its neurobiological roots ( Faraone & Larsson, 2019 ). For high-achieving adults with ADHD, this myth can be particularly frustrating. It may lead to dismissive attitudes like “we’re all ADHD these days" or suggestions to simply "unplug" more often. While managing technology use and reducing overstimulation can be helpful strategies, they alone won't address the core challenges of ADHD. Recognising the long history and biological basis of ADHD can help to validate the experiences of those with the condition and emphasises the importance of comprehensive, evidence-based management and support. Myth #4: ADHD Only Affects Hyperactive Children The notion of ADHD as a childhood condition characterised by hyperactivity is outdated. While ADHD has long been viewed as a disorder of childhood, research shows that up to 90% of children with ADHD continue to experience symptoms into adulthood ( Sibley et al., 2022 ). Estimates vary, but research suggests  around 4-5% of adults in the US and UK have ADHD. The true prevalence may be considerably higher.  Many adults learn they have ADHD after one of their children is diagnosed, or when they seek help for a co-occurring problem like anxiety or depression. Some couples identify undiagnosed ADHD as the key factor in their marital issues ( Kahveci Öncü et al., 2022 - more on this in a future article). Many adults, particularly women or those with primarily inattentive ADHD, don't fit the hyperactive stereotype. For high-functioning adults, ADHD often manifests in less visible but still very impactful ways: Challenges with prioritisation and time management Procrastination followed by intense periods of hyperfocus Emotional intensity and heightened sensitivity to rejection Overthinking and decision paralysis Difficulty "quieting" an active mind Understanding these adult presentations is crucial for accurate diagnosis and support. Understanding that ADHD affects people beyond childhood—and in ways that go beyond hyperactivity—helps ensure that those identifying with the ADHD experience receive the appropriate care and access to supportive resources. Myth #5: ADHD is the Same for Everyone This myth suggests that ADHD manifests uniformly in all individuals, leading to misconceptions about diagnosis and treatment. In reality, ADHD is a highly heterogeneous condition, with symptoms and challenges varying significantly from person to person. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5)   recognises three distinct presentations of ADHD:  Predominantly Inattentive : Characterised by difficulties with focus, organisation, and following through on tasks. Predominantly Hyperactive-Impulsive : Marked by excessive energy, restlessness, and impulsive behaviour. Combined Type : Involves a mix of inattentive and hyperactive-impulsive symptoms. However, even within these categories, individual experiences can differ greatly ( Sonuga-Barke and Thapar, 2021 ). For high-achieving adults, ADHD might manifest in unique ways that don't align with stereotypical symptoms. Some may excel in high-pressure situations but struggle with routine tasks, while others might focus intensely in their area of expertise but find everyday responsibilities overwhelming. Additionally, ADHD often co-occurs with other neurodivergent conditions such as dyslexia, autism, or anxiety, with studies showing that more than 50% of individuals with ADHD have at least one other co-occurring condition ( Katzman et al., 2017 ). This further diversifies its presentation and complicates diagnosis and treatment. Understanding the diverse nature of ADHD is crucial for proper diagnosis and effective treatment. It underscores the need for personalised approaches to ADHD management, rather than one-size-fits-all solutions. For high-achieving adults, recognizing this diversity can validate their unique experiences and challenges, even if they don't fit the "typical" ADHD profile. Myth #6: ADHD is Not a Legitimate Medical Condition Despite overwhelming scientific evidence, there persists a misconception that ADHD is not a genuine medical disorder. This myth can be particularly harmful, as it undermines the experiences of those living with ADHD and can hinder access to necessary support and treatment. Neuroimaging studies have consistently shown structural and functional differences in the brains of individuals with ADHD compared to those without the condition ( Yu et al., 2022 ). These differences include alterations in key neurotransmitters such as dopamine, norepinephrine, and glutamate, which are crucial for attention, motivation, and impulse control. Genetic research further supports ADHD's biological basis. Studies of identical twins show a high concordance rate for ADHD, indicating a substantial genetic component - such that individuals with a family history of ADHD are 4 to 6 times more likely to have the condition, and nearly half of children with ADHD have at least one parent with ADHD ( Uchida et al., 2021). Despite this robust scientific foundation, individuals with ADHD often face unfair judgement and labelling. They frequently encounter challenges such as: Lack of appropriate accommodations in educational and workplace settings Delayed diagnosis, especially in adults or those who don't fit the stereotypical ADHD profile Scepticism from others questioning the validity of ADHD as a real condition This scepticism can lead to delayed treatment, inadequate support, and unnecessary suffering. Recognising ADHD as a legitimate neuro-developmental condition is important for ensuring that individuals receive timely diagnosis, appropriate accommodations, and effective treatment. Dispelling this myth fosters a more understanding and supportive environment for those living with ADHD. Myth #7: ADHD is an Excuse for Laziness One of the most damaging myths about ADHD is the belief that individuals with the condition are simply unmotivated or lazy. In reality, many adults with ADHD are incredibly driven, often pushing themselves to the point of exhaustion in an effort to overcome their challenges. ADHD is a neurological condition, not a matter of willpower or discipline. The ADHD brain exhibits differences in dopamine functioning, making it difficult to initiate and sustain focus on non-stimulating tasks, regardless of the individual’s intentions or work ethic ( Volkow et al., 2009 ). Even simple tasks like sorting mail or answering emails can be daunting because they require significantly more mental energy for someone with ADHD. This isn't laziness; it’s a genuine neurological challenge. This misconception fails to recognise the neurobiological basis of ADHD. It's not a matter of simply trying harder or having more discipline. ADHD involves differences in brain structure and functioning, particularly in areas responsible for executive functions like attention regulation, impulse control, and working memory ( Faraone & Larsson, 2019 ). For high-achieving adults with ADHD, this myth can be especially harmful. Many have spent years pushing themselves to extremes, believing that more willpower could help them overcome their struggles. This often leads to cycles of burnout and self-reproach. Recognising ADHD as a legitimate neurobiological condition is essential to moving past this harmful misconception and providing proper support for those affected. Myth #8: Adults with ADHD Are Unable to Succeed in Academic, Professional or High-Achieving Careers Contrary to this myth, many adults with ADHD excel in their careers, particularly when they find roles that align with their strengths and passions. The cognitive style associated with ADHD often fosters innovative thinking, creative problem-solving, and intense focus on projects of interest—traits highly valued in numerous professions ( White & Shah, 2011 ). High-achieving adults with ADHD often thrive in dynamic, fast-paced environments where their ability to think on their feet and juggle multiple tasks and high-stress environments sets them apart. From entrepreneurs and artists to emergency physicians and journalists, individuals with ADHD have made significant contributions across a wide range of industries. However, success in the professional realm doesn't mean that ADHD's challenges disappear. Many high-functioning adults with ADHD may excel at work but struggle with personal relationships, self-care, or other aspects of life. Recognizing the broad impact of ADHD is crucial for providing comprehensive support and effective management strategies. This myth oversimplifies the diverse experiences of those with ADHD, ignoring both their potential for success and the unique challenges they face. SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. Myth #9: Medication is the Only Effective Treatment for Adult ADHD While medication can be an effective tool for managing ADHD symptoms, it is not the only approach, and it isn’t suitable for everyone. A comprehensive treatment plan for adult ADHD often includes a combination of strategies beyond medication. Effective alternatives include psychotherapy tailored for ADHD, mindfulness practices, executive function coaching, lifestyle changes, environmental adjustments, community support groups, and assistive technologies ( Knouse et al., 2008 ).  Each individual's treatment should be personalised to address their unique needs and preferences. Myth #10: People with ADHD Can't Focus on Anything This myth misunderstands how attention functions in individuals with ADHD. Rather than an inability to focus, ADHD involves difficulty regulating attention. People with ADHD often experience periods of intense hyperfocus  on tasks they find interesting or challenging ( Ashinoff & Abu-Akel, 2021 ).  While this can lead to exceptional productivity and creativity, it also makes it difficult to shift attention to less stimulating but necessary tasks. As our understanding of ADHD evolves, the term "deficit" may be updated to "dysregulation" to more accurately reflect these experiences.  Myth #11: ADHD is Caused by Inadequate Parenting The belief that ADHD is caused by poor parenting is a damaging misconception. Scientific evidence clearly shows that ADHD is rooted in neurobiology, not parenting styles. While a structured environment can support individuals with ADHD, it does not cause or cure the condition. Parents often feel unnecessary guilt, believing they could have prevented their child's ADHD through better discipline or control. However, attempts to “control” ADHD behaviours through constant discipline can often exacerbate the difficulties. This misunderstanding can lead to undue stress and societal judgement of the child and the parents, as ADHD-related behaviours like impulsivity or restlessness are mistakenly viewed as signs of poor upbringing. ADHD is a complex neuro-developmental condition that often requires professional intervention. Psychotherapy, medication (when appropriate), and other evidence-based treatments are often necessary components of effective ADHD management. These interventions go beyond what even the most skilled parenting can provide alone. Recognising ADHD as a neurological difference, rather than a reflection of parenting failures, is essential for reducing parental guilt and focusing on effective support strategies. This understanding fosters acceptance and helps implement the right support systems for individuals with ADHD and their families. Myth #12: People with ADHD Can't Be Mindful or Meditate This myth assumes that the restlessness and inattention associated with ADHD make mindfulness practices impossible or ineffective for those with the condition. In fact, research shows that mindfulness and meditation can be particularly beneficial for people with ADHD, helping to improve attention, reduce impulsivity, and enhance emotional regulation ( Mitchell et al., 2015 ). Although traditional sitting meditation may be challenging for those with ADHD, many alternative mindfulness practices can be adapted to suit their needs. These might include: walking meditation brief mindfulness exercises yoga  and mindful movement guided visualisations  and   modified meditations for ADHD Each of these methods can help individuals with ADHD incorporate mindfulness into their daily routine in a way that aligns with their unique cognitive style.  For high-achieving adults with ADHD, finding the right mindfulness approach can be a valuable tool for managing stress and improving focus. It's important to explore various techniques and select those that fit best with personal preferences and lifestyle. While mindfulness can be an effective part of ADHD management, it is not a substitute for comprehensive treatment. Integrating mindfulness with other evidence-based interventions can provide a holistic approach to managing ADHD. Conclusion & Summary: Many common beliefs about adult ADHD are based on outdated or oversimplified understandings of this dynamic neurotype. By challenging these myths with current research and clinical insights, we can promote a more accurate, empathetic and effective approach to supporting ADHD in adults. Recap of the Key Points: ADHD is a neurological difference with both challenges and strengths, not simply a disorder or disability. ADHD can affect individuals of all intelligence levels, including highly intelligent and successful people. Adult ADHD can manifest differently from childhood ADHD and can impact various aspects of executive functioning ADHD is rooted in neurobiological differences, not laziness or lack of willpower. Many adults with ADHD succeed professionally, often excelling in dynamic environments. Effective ADHD management often involves a multi-faceted approach beyond medication alone. ADHD affects attention regulation, which can include periods of intense focus (hyper-focus) as well as distractibility. Understanding these realities about ADHD can be the first step toward developing effective strategies for managing the challenges and leveraging strengths. It's important for individuals who suspect they may have ADHD to seek support, information to develop deeper self-understanding and/ a diagnostic assessment. Resources are available for those looking to learn more about adult ADHD or seek support. Organisations like CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) offer valuable information and resources. At True North Psychology, we're committed to providing neurodiversity-affirming care and support for adults with ADHD traits (including self-identified or self-diagnosed ADHD - also valid). If you're seeking more information or professional support, we encourage you to explore the resources available in your community or enquire  about our online assessment and support service. We're here to guide you on that journey of self-discovery and empowerment. Think You Might Be ADHD? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE? Below are recommended resources and supportive communities exploring Adult ADHD. ADHD Books : ADHD an A-Z: Figuring it Out Step by Step   by   Leanne Maskell ADHD 2.0  by Edward M. Hallowell, M.D. and John J. Ratey , M.D. Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood Through Adulthood   by Edward M. Hallowell, M.D. and John J. Ratey, M.D. It's Not A Bloody Trend: Understanding Life as an ADHD Adult  by Kat Brown Scattered Minds: The Origins and Healing of Attention Deficit Disorder  by Dr Gabor Mate The ADHD Effect on Marriage   by Melissa Orlov Understand, Survive and Thrive - Midlife ADHD Diagnosis by Emma Mahony Your Brain’s Not Broken: Strategies for Navigating Your Emotions and Life with ADHD  - by Tamara Rosier The Year I Met My Brain: A travel companion for adults who have just found out they have ADHD  - by Matilda Boseley How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It)  - Jessica McCabe Women with Attention Deficit Disorder: Embrace Your Differences and Transform Your Life - by Sari Solden The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals  - by Lidia Zylowska Order from Chaos  by Jaclyn Paul Books about Neurodiversity Different, Not Less: A Neurodivergent's Guide to Embracing Your True Self and Finding Your Happily Ever After - by Chloe Hayden Divergent Mind: Thriving in a World That Wasn’t Designed For You - by Jenara Nerenberg How Not to Fit In: An Unapologetic Guide to Navigating Autism and ADHD  - by Jess Joy   and Charlotte Mia UNMASKED: The Ultimate Guide to ADHD, Autism and Neurodivergence  - by Ellie Middleton The Neurodivergent Friendly Workbook of DBT (Dialectical Behaviour Therapy) Skills  - by Sonny Jane Wise The Pocket Guide to Neurodiversity  by Daniel Aherne The Power of Different: The Link Between Disorder and Genius  - by Gail Saltz Websites with free resources on adult ADHD: ADDitude -   https://www.additudemag.com/ TotallyADD -   https://totallyadd.world/ CHADD -   https://chadd.org/ ADHD U K - www.adhduk.co.uk ADDA - https://add.org/grow/adhd-library/ Podcasts: ADHD As Females ADHD Experts ADHD Rewired Podcast Taking Control: The ADHD Podcast The ADHD Adults Podcast The ADHD Women's Wellbeing Podcast Online  Forums/Groups: Reddit's ADHD Community (r/ADHD) -   https://www.reddit.com/r/ADHD/ ADDitude Forums -   https://www.additudemag.com/forums/ CHADD Online Support Groups -   https://chadd.org/attending-a-meeting/ TotallyADD Forums -   https://totallyadd.world/forums/ ADDA - https://add.org/grow/adhd-library/ Social Media: Facebook ADHD Groups (ADHD Adults, Adult ADHD Support Group, etc.) Instagram ADHD Hashtags (#ADHD, #ADHDAdults, #ADHDLife, etc.) STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. THINK YOU MIGHT BE ADHD? At TNP we specialise in High-Functioning ADHD and other non-typical presentations of ADHD. Book a Screening Call with us today to see if you'd be a good fit for our compassionate ADHD assessment approach! Learn more   about our compassionate and individualised approach to Adult ADHD assessment and   Book Your 15-minute, no obligations Screening Call Today ! NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Psychologists on our platform have experience of working with neurodiverse individuals and some have special interests and expertise in the areas of ADHD and Autism.  Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call References American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787 Antshel, K. M., Faraone, S. V., Maglione, K., Doyle, A., Fried, R., Seidman, L., & Biederman, J. (2010). Is adult attention deficit hyperactivity disorder a valid diagnosis in the presence of high IQ? Psychological Medicine, 40(5), 743-753. DOI: 10.1017/S0033291708004959 Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological research , 85 (1), 1–19. https://doi.org/10.1007/s00426-019-01245-8 Biederman, J., Faraone, S. V., Spencer, T. J., Mick, E., Monuteaux, M. C., & Aleardi, M. (2006). Functional impairments in adults with self-reports of diagnosed ADHD. The Journal of Clinical Psychiatry, 67(4), 524-540.  DOI: 10.4088/jcp.v67n0403 Barkley, R. A., Murphy, K. R., & Fischer, M. (2008). ADHD in adults: What the science says. Guilford Press. Faraone, S. V., & Larsson, H. (2019). Genetics of attention deficit hyperactivity disorder. Molecular Psychiatry, 24(4), 562-575. https://pubmed.ncbi.nlm.nih.gov/29892054/ Lange, K. W., Reichl, S., Lange, K. M., Tucha, L., & Tucha, O. (2010). The history of attention deficit hyperactivity disorder. ADHD Attention Deficit and Hyperactivity  Disorders, 2(4), 241-255.  DOI: 10.1007/s12402-010-0045-8 Hallowell, E. M., & Ratey, J. J. (2024, May 22). ADHD Is Not a Deficit Disorder. ADDitude.   https://www.additudemag.com/attention-deficit-disorder-vast/ Kahveci Öncü, B., & Tutarel Kişlak, Ş. (2022). Marital Adjustment and Marital Conflict in Individuals Diagnosed with ADHD and Their Spouses. Noro psikiyatri arsivi , 59 (2), 127–132. https://doi.org/10.29399/npa.27502 Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC Psychiatry, 17(1), 302. https://pubmed.ncbi.nlm.nih.gov/28830387/ Knouse , L. E., Cooper-Vince, C., Sprich, S., & Safren, S. A. (2008). Recent developments in the psychosocial treatment of adult ADHD. Expert Review of Neurotherapeutics, 8(10), 1537-1548. doi: 10.1586/14737175.8.10.1537 Kooij, S. J., Bejerot, S., Blackwell, A., Caci, H., Casas-Brugué, M., Carpentier, P. J., ... & Asherson, P. (2010). European consensus statement on diagnosis and treatment of adult ADHD: The European Network Adult ADHD. BMC Psychiatry, 10(1), 67. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-10-67 Mitchell, J. T., Zylowska, L., & Kollins, S. H. (2015). Mindfulness meditation training for attention-deficit/hyperactivity disorder in adulthood: Current empirical support, treatment overview, and future directions. Cognitive and Behavioral Practice, 22(2), 172-191. https://pubmed.ncbi.nlm.nih.gov/25908900/ Sibley, M. H., Arnold, L. E., Swanson, J. M., Hechtman, L. T., Kennedy, T. M., Owens, E., Molina, B. S. G., Jensen, P. S., Hinshaw, S. P., Roy, A., Chronis-Tuscano, A., Newcorn, J. H., Rohde, L. A., & MTA Cooperative Group (2022). Variable Patterns of Remission From ADHD in the Multimodal Treatment Study of ADHD. The American journal of psychiatry , 179 (2), 142–151. https://doi.org/10.1176/appi.ajp.2021.21010032 Sonuga-Barke, E., & Thapar, A. (2021). The neurodiversity concept: is it helpful for clinicians and scientists?. The lancet. Psychiatry, 8(7), 559–561. https://doi.org/10.1016/S2215-0366(21)00167-X Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., ... & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. Jama, 302(10), 1084-1091. DOI: 10.1001/jama.2009.1308 Walker, N. (2014). Neurodiversity: Some Basic Terms & Definitions. Neurocosmopolitanism, 27. https://neuroqueer.com/neurodiversity-terms-and-definitions/ White, H. A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. https://www.sciencedirect.com/science/article/abs/pii/S019188691000601X Yu, M., Gao, X., Niu, X., Zhang, M., Yang, Z., Han, S., Cheng, J., & Zhang, Y. (2023). Meta-analysis of structural and functional alterations of brain in patients with attention-deficit/hyperactivity disorder. Frontiers in psychiatry , 13 , 1070142. https://doi.org/10.3389/fpsyt.2022.1070142 In text links: ADHD Foundation: Neurodiversity concept: is it helpful for clinicians and scientists? https://www.adhdfoundation.org.uk/wp-content/uploads/2022/03/The-neurodiversity-concept-is-it-helpful-for-clinicians-and-scientists.pdf True North Psychology: 'The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough'. By Dr Sara Tookey (2024) https://www.truenorth-psychology.com/post/hidden-struggle-of-high-functioning-adhd-in-adulthood True North Psychology: "Is Adult ADHD the Latest Trend?" By Dr Sara Tookey https://www.truenorth-psychology.com/post/is-adult-adhd-the-latest-trend Diagnostic and Statistical Manual of Mental Disorders (DSM-5)  https://www.psychiatry.org/psychiatrists/practice/dsm Think You Might Be A High-Functioning ADHDer? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists.

Written by Dr Sara Tookey As a psychologist and person with lived experience of late-diagnosed ADHD, I often encounter adults questioning whether they need a formal diagnosis for ADHD or autism in adulthood. This question is complex and nuanced, with no one-size-fits-all answer. Key Learning Points: Formal diagnosis can provide validation, access to support, and improved self-understanding Cost and accessibility of diagnostic assessments can be significant barriers for many The quality and comprehensiveness of the assessment should be weighed against speed and affordability Diagnosis isn't always necessary for self-acceptance or accessing some forms of support Neurodiversity frameworks like the 'Neurodiversity Smorgasbord' offer ways to understand neurodiversity beyond diagnostic labels Self-identification and connecting with neurodivergent communities is often valuable, with or without formal diagnosis Consider seeking professional guidance if you're unsure whether to pursue a diagnosis The decision to seek diagnosis should be based on individual needs and circumstances Understanding neurodiversity can be beneficial, regardless of diagnostic status This article explores the pros and cons of adult ADHD and autism diagnosis, alternative perspectives on neurodiversity, and factors to consider when deciding whether to seek a formal diagnosis. Updated 14/10/24 - to include additional information regarding alternatives to diagnoses, balancing the perspective with pros and cons of seeking a diagnosis and resources to support workplace adjustments, The Value of Diagnosis When You Might Not Need a Diagnosis The Right Time and Approach A Neurodivergent Perspective on "Functional Impairment" Conclusion COMING SOON: Stay in Touch     References and Recommended Readings Think You Might Be ADHD? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. The Value of Getting an ADHD or Autism Diagnosis in Adulthood Many adults seek an ADHD or autism assessment because they feel 'different', confused about who they are “beneath the mask” or struggle with daily life demands. Common difficulties that might lead you to consider a diagnosis include: For ADHD: Difficulty with attention regulation, focus, and completing tasks For example Struggling to finishing a task for work because you keep getting distracted by emails, social media, other things on your to do list, or to tidy or reorganise your space Starting multiple projects with enthusiasm but but struggling to finish them Finding it nearly impossible to focus on tasks you find boring, even if they're important Chronic disorganisation, procrastination, and time management issues For example: Often running late for appointments despite your best intentions and using reminder systems Forgetting to pay bills on time, leading to late fees Having a cluttered living space because you struggle to maintain organisation systems Impulsivity in decision-making and actions For example: Interrupting others or blurting out thoughts in conversations or meetings, without considering the consequences or appropriateness of sharing Often making purchases without considering if it’s needed or the financial consequences Changing plans at the last minute based on a sudden whim Emotional dysregulation and rejection sensitivity For example: Feeling intensely upset over minor criticism, like a coworker suggesting a small change to your work Experiencing rapid mood fluctuations throughout the day, going from excited to frustrated to sad within hours Overreacting to perceived slights, like assuming a friend dislikes you because they took a while to respond to a text Hyperactivity or restlessness For example: Feeling and constant urge to move or fidget, like tapping your foot or playing with objects during meetings Having racing thoughts that make it difficult to fall asleep at night Talking excessively or having trouble waiting for your turn in conversations, maybe because you worry you may forget them and/ or because you feel a sense of urgency Difficulty waiting in line or on customer service phone lines For Autism: Challenges with social communication and interaction For example: Struggling to understand sarcasm or jokes, often taking things literally Finding it difficult to maintain eye contact during conversations Feeling exhausted after social interactions, even if you enjoyed them Difficulty understanding and expressing emotions For example: Struggling to identify and name your own emotions Finding it challenging to understand why others are upset in certain situations Having trouble expressing empathy in ways others expect, even when you deeply care Sensory sensitivities or differences For example: Feeling overwhelmed by loud noises, bright lights, or certain textures Being unusually sensitive to smells that others don't notice Seeking out deep pressure or specific textures for comfort Need for routine and difficulty with unexpected changes For example: Feeling extremely anxious when your daily routine is disrupted Struggling to adapt when plans change at the last minute Having specific rituals or routines that you feel compelled to follow Intense focus on specific interests or topics For example: Becoming deeply absorbed in a particular subject and learning everything about it Talking at length about your interests without realising others might not share your enthusiasm Finding it difficult to engage in small talk or discuss topics outside your areas of interest Some challenges can overlap or co-occur in both ADHD and ASD, such as executive function difficulties,   burnout  from navigating a neurotypical world, and secondary conditions like anxiety and depression. For a more in-depth look into how ADHD symptoms manifest in adulthood, you might find our article " Is Adult ADHD the Latest Trend? " helpful. For a closer look at how autism may present in adulthood and the insights into the neurodiversity paradigm, see our article, “ Celebrating Neurodiversity: Understanding the Autism Spectrum ”. If you're experiencing these challenges, a diagnosis can offer several benefits: Explanation and validation for lifelong struggles  Access to appropriate support services and accommodations A framework for understanding yourself better Connection to a community of individuals with similar experiences Guidance towards effective management and accommodation strategies The Zebra Analogy: Finding your Tribe - Sourced from OMG I'm Autistic AF Twitter post The Zebra Analogy: Finding Your Tribe The image above depicts a powerful analogy used by many in the neurodivergent community to explain why a diagnosis can be so meaningful. This analogy beautifully captures how diagnosis can provide a sense of belonging and self-understanding. It allows you to connect with others who share your experiences and learn strategies tailored to your neurotype. Research supports the potential benefits of diagnosis. A recent study found that those with a diagnosis reported a higher quality of life, including better work productivity, self-esteem, and functional performance ( Pawaskar, M., et al., 2020 ), when compared to people with symptoms of ADHD but no formal diagnosis . Similarly, research has shown that information gained from a diagnosis can facilitate an improved self-acceptance and bring about a sense of relief for autistic individuals ( Ghanouni and Seaker, 2023 ). Furthermore, those who identify with  ASD or ADHD as a form of neurodiversity rather than from a deficit/medical model, often experience higher self-esteem and self-acceptance, which acts to protect against depression and anxiety ( Cage et al., 2018;   Cooper et al., 2017 ). Diagnosis can also facilitate ease of access to a supportive peer network of similar individuals, allowing them to feel more understood and accepted, bolstering the formation of a new ASD identity ( Huang et al., 2020 ;   Kickey at al., 2018 ) While diagnosis can offer many benefits, it's important to recognise that current diagnostic systems have limitations in fully capturing the range of neurodivergent experiences. Sonny Jane Wise, a neurodiversity advocate and lived experience educator, proposes the ' Neurodiversity Smorgasbord ' as an alternative framework for understanding neurodiversity beyond diagnostic labels. Sonny argues that "our differences, our altered states, our experiences are often only validated or seen as real if we have a diagnosis" ( Wise, 2023 ). This perspective encourages us to consider whether formal diagnosis is always necessary for self-understanding or accessing support, and highlights the need for more flexible and inclusive understandings of neurodiversity. Whether you pursue a formal diagnosis or choose to self-identify, learning about neurodiversity can be a valuable journey of self-discovery and self-acceptance. The key is to make the decision that feels right for you and supports your wellbeing. When You Might Not Need a Diagnosis The ' Neurodiversity Smorgasbord'  concept suggests that each person's neurodiversity profile is unique, like a plate at a smorgasbord. This perspective proposes that understanding these individual differences can lead to more tailored support without necessarily requiring a formal diagnosis (Wise, 2023). Furthermore, it highlights the importance of individuals being able to define and make meaning of their own experiences, rather than relying solely on medical definitions. With this in mind, you might not need a diagnosis if: You've developed effective coping strategies on your own Your traits don't cause significant distress or impairment in your daily life You view your neurodivergent traits positively, as an integral part of your personality You are able to access appropriate services to support your needs, and these do not require a formal diagnosis You don't want, for whatever reason, to have an official diagnosis For ADHD specifically, you might not need a diagnosis if your symptoms are mild and don't significantly impact your daily functioning. For autism, if you're comfortable with your social interaction style and sensory experiences, and they don't cause distress, you might choose to self-identify without seeking a formal diagnosis. Many individuals find value in understanding their neurodivergent traits and adapting their environment accordingly, even without an official label.   Research psychologist and autistic activist, Jacqueline  den Houting (2019)   notes that many adults find that understanding neurodiversity concepts and connecting with neurodivergent communities can be helpful, even without a formal diagnosis. Many self-diagnosed individuals have conducted extensive research and often used multiple self-diagnostic tools before identifying as neurodivergent. A study by Sizoo et al. (2015)  found that self-diagnostic tools can be quite accurate for autism diagnoses in particular. While professional assessment can be supportive and is the most accurate way to come to a diagnosis, self-diagnosis shouldn't be dismissed, especially given the barriers many face in accessing formal diagnosis. Ruling Out and Identifying Other Conditions: ADHD and autism are neurodevelopmental conditions, meaning symptoms should have been present since childhood (before the age of 12), though they may manifest differently in adulthood. If your challenges are recent, they might be due to other factors ( Faraone et al., 2015 ). It's important to consider that some conditions may mimic the symptoms of ADHD or autism. Before pursuing a diagnosis, it's worth exploring whether your symptoms might be better explained by: For ADHD-like symptoms: Anxiety disorders Depression Sleep disorders Thyroid problems Substance use disorders Hormonal fluctuations in women (like perimenopause) For Autism-like symptoms: Social anxiety disorder Obsessive-compulsive disorder (OCD) Schizoid personality disorder Speech and language disorders Sensory processing disorders Research found that conditions such as anxiety and mood disorders can present with symptoms that overlap with autism and ADHD, often leading to misdiagnosis ( Kentrou et al., 2019 ; Katzman et al., 2017) .  It’s also important to note that some conditions like anxiety and depression can co-occur in adults with Autistic and/ ADHDers ( Faraone et al., 2015 ; Griffiths et al., 2019 ), and research has suggested that not having a diagnosis has a significant negative impact of on the lives of people and families of people with ADHD and ASD ( French et al., 2023 ), reducing physical and mental health outcomes and increasing risks of harm. Although these findings are limited and may not include self-diagnosed individuals who have sought professional support along their journey of understanding their neurodivergence.   Generally, if your symptoms are recent or situational, they may be due to life changes, stress, or other environmental factors rather than a neurodevelopmental condition. In these cases, addressing the underlying issues may be more beneficial than pursuing an ADHD or autism diagnosis at first instance. Accessibility and Quality of Assessments It's important to consider the practical aspects of obtaining a diagnosis. In many places across the UK for example waiting lists for assessments on the National Health Service (NHS) a can be years long, which has led to an increase in private assessment options to support the need for such services and the reduced capacity of overburdened and understaffed NHS services. However, while private assessments may be quicker, they can be expensive and may not always provide the same depth of assessment as more comprehensive evaluations. When considering an assessment, it's crucial to weigh the quality and usefulness of the diagnosis against speed and affordability of assessment. Quick, lower-cost private assessments might bypass long waiting lists, but they may also lack the comprehensive nature that makes the outcome truly meaningful or supportive. The value of the assessment should align with your reasons for seeking it. For some, a more thorough assessment might be worth the wait or cost if it provides a deeper understanding and more tailored support recommendations. These barriers to accessing high-quality assessments are a valid consideration when deciding whether formal diagnosis is right for you. If comprehensive assessment is not accessible to you due to cost or waiting times, self-identification and seeking support through neurodivergent communities and charities might be valuable alternatives. The Right Time and Approach If you do decide to seek a diagnosis, it's crucial that it's done at the right time and in the right way: When you're ready and open to the process: Diagnosis can be emotionally challenging, so ensure you're in a good place to handle potential outcomes. Using a comprehensive, supportive, and client-centred approach: Look for professionals who specialise in adult ADHD or autism and use up-to-date diagnostic criteria. Focusing on your unique experiences and needs: A good diagnostic process should consider your entire life history, not just current symptoms. When you need formal support or accommodations: If you require workplace adjustments or access to specific therapies, a formal diagnosis may be necessary. If you're considering medication for ADHD: A formal diagnosis is required to access medication in most cases. For many neurodivergent individuals, trusting others with their experiences can be challenging due to past misunderstandings or dismissals. A good diagnostician should create a safe, non-judgmental space for you to unmask and share your authentic experiences. Remember, the goal of diagnosis should be to improve your quality of life and self-understanding, not to fit you into a particular box. Receiving a diagnosis as an adult can often bring up some complicated emotions, whether it’s grief over lost opportunities, relief at finally understanding certain struggles, or anger over symptoms and struggles having been overlooked and unsupported for so long - the process of coming to terms with a diagnosis and understanding what it means for you can be a challenging and deeply personal experience.  Whether you choose to pursue a diagnosis or not, learning about neurodiversity can be a valuable journey of self-discovery and self-acceptance. If you choose to seek a diagnostic assessment, the process should be empowering and informative, regardless of the outcome. The key is to make the decision that feels right for you and supports your wellbeing. A Neurodivergent Perspective on "Functional Impairment" When discussing neurodiversity in the context of work and daily life, it's important to understand the term "functional impairment" - the extent to which an individual's neurodivergent traits interfere with their ability to perform tasks or participate fully in environments designed for neurotypical individuals. This is because, disability status and the need for accommodations are often based on the assessment of functional impairment rather than on diagnosis alone. However, recognition of these impairments and provision of necessary accommodations can vary widely depending on location, laws, and organisational policies. This variability has led to unclear guidance for both healthcare practitioners and employers, resulting in situations where neurodivergent individuals may need specific accommodations to thrive in their working lives, but without a formal diagnosis or clear legal mandate, employers may not recognise or fulfil these requests. This highlights the need for a more nuanced understanding of neurodiversity and functional impairment in the workplace, one that focuses on individual needs and strengths beyond diagnostic labels. See ADHD Works site for free templates to support disclosure of disability to employers and requesting accommodations/ adjustments at work. The Zebra in a Horse's Stable When considering diagnosis for either ADHD or autism, it's worth questioning whether your challenges stem from your traits or from a society that isn't accommodating to neurodiversity. The social model of disability suggests that many difficulties arise from environmental barriers rather than inherent deficits (Kapp et al., 2013). For example: An autistic person might struggle in a noisy open-plan office due to sensory sensitivities. Someone with ADHD might have difficulty with rigid schedules that don't allow for their fluctuating attention levels. Both might excel in environments that accommodate their unique processing styles. This perspective shifts the focus from "fixing" the individual to adapting environments and societal expectations. It recognises that what appears as 'impairment' in one context might be a strength in another. Think of neurodivergence as a different 'operating system' - an Apple brain in a world of Windows. Neither is inherently better, but they may need extra effort to communicate effectively. The neurodivergence perspective values neurodiversity as a form of human variation, much like biodiversity in nature, essential for a rich, innovative, and adaptable society. The goal of support therefore shouldn't be to eliminate neurodivergent traits, but to create inclusive environments where diverse cognitive styles can thrive and to support individuals to manage challenges that arise in navigating as a neurodivergent person in a world created for neurotypical people. Societal Views of Neurodivergence As awareness of neurodivergent conditions increases, so too does stigmatisation and pathologisation in some quarters. Some view seeking diagnosis as 'trendy' or an 'excuse,' while others overemphasise the 'superpower' narrative. Both extremes can be harmful. The reality is more nuanced - neurodivergence brings both challenges and strengths, varying widely between individuals. The Importance of Inclusive Research and Understanding The neurodiversity community is diverse, and our understanding of ADHD and autism continues to evolve. It's crucial that research and clinical practice expand to include a wider range of experiences, including those of women, people of colour, and LGBTQIA+ individuals. As Leadbitter et al. (2021) suggest, by valuing the expertise of neurodivergent individuals and embracing practices that respect diverse neurotypes, we can move towards more inclusive and effective support systems. Conclusion & Summary Whether or not to seek a diagnosis for ADHD or autism as an adult is a personal decision. If you're coping well and don't need formal accommodations or treatment, you might not need an official diagnosis. However, if you're struggling significantly or need access to specific supports, pursuing a diagnosis could be beneficial. Remember, neurodiversity represents a variation in the how the brain processes information. It is not an inherent dysfunction. Whether you choose to seek a formal diagnosis or not, understanding and embracing your mind's unique style can lead to improved self-acceptance and life satisfaction . The goal is to find the path that best supports your wellbeing and helps you thrive. If you're unsure, consider speaking with a healthcare provider knowledgeable about adult ADHD and autism. They can help you weigh the potential benefits and drawbacks of diagnosis in your specific situation. Final Point: What Everybody Needs to Know About Neurodivergence Whether diagnosed or not, neurodivergent individuals often face systemic barriers and vulnerabilities. Whether professionally diagnosed or self-identified, it's crucial to remember that being neurodivergent is not a choice. For those who self-diagnose later in life, traits may become more apparent as they feel safer to be themselves. Supporting individuals on their journey of self-discovery, regardless of their diagnostic status, is essential for their well-being and self-acceptance. Think You Might Be ADHD? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE?   For those interested in deepening their understanding of ADHD and autism in adulthood and/or the neurodiversity perspective, the following resources may be helpful: Wise, S. (2024). The Neurodiversity Smorgasbord: An Alternative Framework for Understanding Differences Outside of Diagnostic Labels. https://www.livedexperienceeducator.com/blog/theneurodiversitysmorgasbord ADHD Works : Provides free templates for requesting "reasonable adjustments" at work and knowing your rights as a neurodivergent individual at work. The ADHD Women's Project - A website offering resources and community for women with ADHD. The Autistic Self Advocacy Network   (ASAN) is a leading advocacy organisation run by and for autistic individuals. Their website provides extensive information and resources on autism acceptance and neurodiversity. Foundations for Divergent Minds  (USA based) International Badass Activists Our Related Blog Articles; For those interested in exploring the intersection of neurodivergence and other aspects of identity, our article "LGBTQIA+ and Neurodivergent: Shining a Light on Intersectionality and Mental Health" https://www.truenorth-psychology.com/post/neurodivergent-pride-mental-wellness-for-lgbtqia-communities Tookey, S. (2024). Is Adult ADHD the Latest Trend? True North Psychology. https://www.truenorth-psychology.com/post/is-adult-adhd-the-latest-trend Tookey , S. (2024). The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough. True North Psychology. https://www.truenorth-psychology.com/post/hidden-struggle-of-high-functioning-adhd-in-adulthood Tookey , S. (2024). Celebrating Neurodiversity: Understanding the Autism Spectrum. True North Psychology. https://www.truenorth-psychology.com/post/celebrating-neurodiversity-understanding-the-autism-spectrum Tookey, S. (2025). AuDHD: Understanding the Intersection of Autism and ADHD Tookey, S. (2025). The Power of Self-Compassion: An Introduction to Compassion Focused Therapy Tookey, S. (2025). Men 's Mental Health: Challenging stigma, learning vulnerability and giving compassion Books about Neurodiversity "NeuroTribes: The Legacy of Autism and the Future of Neurodiversity" by Steve Silberman is a highly acclaimed book that explores the history, science, and politics of autism and the neurodiversity movement. Different, Not Less: A Neurodivergent's Guide to Embracing Your True Self and Finding Your Happily Ever After - by Chloe Hayden Divergent Mind: Thriving in a World That Wasn’t Designed For You - by Jenara Nerenberg How Not to Fit In: An Unapologetic Guide to Navigating Autism and ADHD  - by Jess Joy   and Charlotte Mia UNMASKED: The Ultimate Guide to ADHD, Autism and Neurodivergence  - by Ellie Middleton The Neurodivergent Friendly Workbook of DBT (Dialectical Behaviour Therapy) Skills  - by Sonny Jane Wise The Pocket Guide to Neurodiversity  by Daniel Aherne The Power of Different: The Link Between Disorder and Genius  - by Gail Saltz THINK YOU MIGHT BE ADHD, AUTISTIC OR BOTH? At TNP we specialise in High-Functioning and non-typical presentations of ADHD, Autism and AuDHD . Book a Screening Call with us today to see if you'd be a good fit for our compassionate ADHD assessment approach! Learn more   about our compassionate and individualised approach to Adult ADHD, Autism and AuDHD assessment and Book Your 15-minute, no obligations Screening Call Today ! STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, Autism and AuDHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Our psychologists have experience of supporting neurodiverse individuals, couples and families. Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call References Cage E, Di Monaco J, Newell V. Experiences of autism acceptance and mental health in autistic adults. J Autism Dev Disord. 2018;48(2):473–84. https://doi.org/10.1007/s10803-017-3342-7 . Cooper K, Smith L, Russell A. Social identity, self-esteem, and mental health in autism. Eur J Soc Psychol. 2017;47:844–54. https://doi.org/10.1002/ejsp.2297 . Den Houting, J. (2019). Neurodiversity: An insider's perspective. Autism, 23(2), 271-273. https://journals.sagepub.com/doi/full/10.1177/1362361318820762 Faraone, S. V., Asherson, P., Banaschewski, T., Biederman, J., Buitelaar, J. K., Ramos-Quiroga, J. A., ... & Franke, B. (2015). Attention-deficit/hyperactivity disorder. Nature Reviews Disease Primers, 1(1), 1-23. https://www.nature.com/articles/nrdp201520 French, B., Daley, D., Groom, M., & Cassidy, S. (2023). Risks Associated With Undiagnosed ADHD and/or Autism: A Mixed-Method Systematic Review. Journal of attention disorders, 27(12), 1393–1410. https://doi.org/10.1177/10870547231176862 Ghanouni, P., & Seaker, L. (2023). What does receiving autism diagnosis in adulthood look like? Stakeholders' experiences and inputs. International journal of mental health systems , 17 (1), 16.   https://doi.org/10.1186/s13033-023-00587-6 Griffiths S., Allison C., Kenny R., Holt R., Smith P., Baron-Cohen S. (2019) The vulnerability experiences quotient (veq): a study of vulnerability, mental health and life satisfaction in autistic adults. Autism Res. 2019;12(10):1516–1528. https://pubmed.ncbi.nlm.nih.gov/31274233   Huang Y, Arnold SRC, Foley K, Trollor JN. Diagnosis of autism in adulthood: a scoping review. Autism. 2020;24(6):1311–27. https://doi.org/10.1177/1362361320903128 . Hickey A, Crabtree J, Stott J. ‘Suddenly the first fifty years of my life made sense ’ experiences of older people with autism. Autism. 2018;22(3):357–67. https://doi.org/10.1177/1362361316680914 . Kapp, S. K., Gillespie-Lynch, K., Sherman, L. E., & Hutman, T. (2013). Deficit, difference, or both? Autism and neurodiversity. Developmental Psychology, 49(1), 59-71. Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC psychiatry, 17(1), 302. https://pubmed.ncbi.nlm.nih.gov/28830387/ Kentrou, V., de Veld, D. M., Mataw, K. J., & Begeer, S. (2019). Delayed autism spectrum disorder recognition in children and adolescents previously diagnosed with attention-deficit/hyperactivity disorder. Autism, 23(4), 1065-1072. https://pubmed.ncbi.nlm.nih.gov/30244604/ Lewis, L. F. (2017). A mixed methods study of barriers to formal diagnosis of autism spectrum disorder in adults. Journal of Autism and Developmental Disorders, 47(8), 2410-2424. https://www.twainbow.org/PDFs/Research/A%20Mixed%20Methods%20Study%20of%20Barriers%20to%20Formal%20Diagnosis%20of%20Autism%20Spectrum%20Disorder%20in%20Adults.pdf Leadbitter, K., Buckle, K. L., Ellis, C., & Dekker, M. (2021). Autistic self-advocacy and the neurodiversity movement: Implications for autism early intervention research and practice. Frontiers in Psychology, 12, 635690. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.635690/full Pawaskar, M., Fridman, M., Grebla, R., & Madhoo, M. (2020). Comparison of Quality of Life, Productivity, Functioning and Self-Esteem in Adults Diagnosed With ADHD and With Symptomatic ADHD. Journal of attention disorders , 24 (1), 136–144. https://doi.org/10.1177/1087054719841129 Sizoo, B. B., Horwitz, E. H., Teunisse, J. P., Kan, C. C., Vissers, C. T. W., Forceville, E. J., ... & Geurts, H. M. (2015). Predictive validity of self-report questionnaires in the assessment of autism spectrum disorders in adults. Autism, 19(7), 842-849. https://pubmed.ncbi.nlm.nih.gov/26088060/ Young, S., Adamo, N., Ásgeirsdóttir, B. B., Branney, P., Beckett, M., Colley, W., ... & Woodhouse, E. (2021). Females with ADHD: An expert consensus statement taking a lifespan approach providing guidance for the identification and treatment of attention-deficit/hyperactivity disorder in girls and women. BMC Psychiatry, 21(1), 1-27. https://pubmed.ncbi.nlm.nih.gov/32787804/ Think You Might Be ADHD? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists.

Written by Dr Sara Tookey A True North Psychology Publication Key Points Indigenous wisdom and practices must be respected and acknowledged in modern psychedelic therapy Clear professional boundaries and safety protocols are essential, particularly regarding consent and touch Equity in access and representation is crucial to avoid perpetuating healthcare disparities Balanced communication about benefits and risks is necessary to avoid sensationalisation Comprehensive ethical frameworks must guide research, training and clinical practice   If you like this article you might enjoy reading our other psychedelic-assisted therapy related articles: Psychedelic Harm Reduction and Integration for Mental Health Professionals , by Dr Sara Tookey Psychedelic Integration: What is it and who can benefit from it?  by Dr Sara Tookey Psychedelic Integration Tools and Techniques  by Dr Sara Tookey Psychedelic Preparation: What is it and who can benefit from it?  by Dr Sara Tookey Beyond the Hype: A Balanced Look at Psychedelic Therapy Risks  by Dr Sara Tookey Exploring the Psychedelic Renaissance: Psychedelic Therapy, a Crucial Conversation for Mental Health  by Dr Sara Tookey Introduction As psychedelic-assisted therapy gains momentum in mental health research   and moves closer to mainstream practice in several regions worldwide, it brings important ethical considerations to the forefront. This article builds upon our previous discussion of risks and harm reduction   in psychedelic therapy to explore key ethical challenges facing the field today.  The increasing commercialisation of psychedelic-assisted therapy raises complex ethical concerns that extend beyond the clinical realm. A recent consensus statement from the Hopkins-Oxford Psychedelics Ethics (HOPE) Working Group highlights several key ethical considerations ( Jacobs et al., 2024 ). Historical Roots and Indigenous Recognition Ancient Wisdom in Modern Practice Archaeological evidence reveals a 10,000-year history of structured psychedelic use in human societies. As noted by UC Berkeley researcher Yuria Celidwen, what we call 'psychedelics' were known as 'spirit medicines' in indigenous traditions, serving not only healing purposes but also strengthening community bonds and maintaining ecological balance. This long history of safe and effective use offers important lessons for modern practice ( Celidwen et al., 2023 ). The psychedelic research community must acknowledge the contributions of Indigenous communities with long histories of psychedelic use. Efforts should be made to engage with these communities in respect, reciprocity and appropriate benefit-sharing. This includes ensuring Western medical practices and health policies respect rather than interfere with traditional and spiritual uses ( Celidwen et al., 2023 ). Cultural Preservation and Indigenous Rights The surge in interest in psychedelic therapy has raised serious concerns about impacts on indigenous communities. Current challenges include: The rise of 'psychedelic tourism' disrupting traditional practices  Concerns regarding cultural appropriation and exploitation of indigenous knowledge  Questions surrounding intellectual property rights as Western companies patent psychedelic compounds  The pressing need for protection of traditional practices and knowledge systems Safety and Professional Standards in Psychedelic-Therapy Clinical Guidelines and Risk Assessment Whilst classic psychedelics are generally safer than previously thought, their risks  require careful consideration. Researchers and regulatory bodies must ensure rigorous collection of both benefit and adverse effect data, particularly regarding long-term and 'nonstandard' effects ( Breeksema et al., 2022 ). The informed consent process presents unique challenges given the nature of psychedelic experiences. Clinicians must carefully balance discussing potential transformative benefits with the risks of adverse effects or disappointment. The framing of information during consent may significantly impact patient experiences by influencing their mindset and the therapeutic environment ( McGuire et al.,2024 ). Professional Boundaries and Touch The altered state induced by psychedelics creates distinct challenges for maintaining professional boundaries, particularly regarding physical touch. Whilst indigenous healing traditions may have different cultural protocols, Western clinical settings require specific guidelines, especially given recent cases of abuse in North American psychedelic research ( McGuire et al.,2024 ). Clinical practice distinguishes between three types of touch: Safety-related touch (necessary and permitted) Supportive/'therapeutic' touch (requires careful consideration) Sexual touch (strictly prohibited) Current best practices require explicit discussion of touch during informed consent, shared decision-making, ongoing consent protocols and thorough practitioner training in boundary maintenance. These guidelines must balance potential therapeutic benefits with patient safety whilst remaining culturally appropriate. Equity and Access of Psychedelic Therapy Addressing Systemic Barriers The path towards mainstream acceptance raises critical questions about who can access these treatments and under what conditions. As Hughes and Garcia-Romeu (2024)  emphasise, an equity-oriented approach must be central to both research and clinical practice to avoid perpetuating existing healthcare disparities.  Ensuring equity requires meaningful representation of marginalised groups across research, training and policy development ( Fogg et al., 2021 ). Building trust demands culturally competent protocols, reduced financial and geographic barriers to access, and targeted outreach to underserved communities. and targeted outreach and education efforts. Professional Gatekeeping and Regulation As psychedelic therapies move towards approval, the field must carefully balance safety through appropriate regulation with the need for broad access ( McGuire et al.,2024 ). Key considerations include determining who will have authority to prescribe and administer treatments, what qualifications and training will be required, how to ensure diverse representation among practitioners, and whether practitioners should have personal psychedelic experience ( Viligger, 2024 ). Clear professional codes of conduct and accountability structures are essential, particularly given patients' heightened vulnerability during psychedelic experiences ( McGuire et al.,2024 ). These frameworks must address both clinical safety and cultural competency. Communication and Public Education Researchers, practitioners and media have a responsibility to provide accurate, transparent and non-sensationalised information about psychedelics, acknowledging both potential benefits and risks.  Jules Evans (Director of the Challenging Psychedelic Experiences Project ) and colleagues have noted that adverse experiences sometimes occur because psychedelic states are foreign to secular Western culture. This highlights the importance of developing better integration frameworks and public education about the nature of these experiences. The Way Forward The psychedelic renaissance holds immense promise, but it must be undertaken with great care, responsibility and humility. We must resist the lure of the 'psychedelic miracle' and adopt a nuanced, empirically grounded approach that prioritises ethical practices, participant well-being and harm reduction. Through ongoing research, ethical frameworks, public education and open dialogue, we can develop a more robust understanding of psychedelics and how they could be used safely and effectively in mental healthcare. This requires: Continuing rigorous research into benefits and risks Developing comprehensive ethical guidelines Ensuring adequate practitioner training and supervision Maintaining open dialogue about challenges and best practices Providing balanced public education Respecting indigenous wisdom and practices Addressing equity and access issues Carefully considering regulatory frameworks Conclusion The psychedelic renaissance presents both immense promise and significant ethical challenges. As we navigate this complex landscape, it is crucial to prioritise patient safety, respect for indigenous wisdom, equitable access and scientific integrity. By maintaining a balanced, ethically-grounded approach, we can work towards realising the therapeutic potential of psychedelics whilst mitigating risks and respecting the complex cultural and historical contexts surrounding these substances.  Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. We welcome your thoughts and reflections on this article. NEED IMMEDIATE SUPPORT FOR A CHALLENGING PSYCHEDELIC EXPERIENCE? Note: TNP does not offer crisis support. Contact Fireside Project Peer Support Helpline : 62-FIRESIDE Stay Connected Subscribe to our mailing list to receive first access to our upcoming related courses and workshops, related resources and content. Be part of the conversation in the evolving field of Psychedelic Science and mental health. Are you curious about psychedelic experiences or wish to join a supportive community to integrate non-ordinary states of consciousness? READ MORE from our Blog HERE!   Visit our integration therapy page   to learn more about preparing for, making sense of, integrating, and coping with the residual effects and impact of experiences with non-ordinary states of consciousness. Need one to one support? Want to explore preparation, integration, and psychedelic-informed therapy for yourself. Book a FREE Discovery Call with one of our Psychedelic-integration specialist therapists or book a Comprehensive Initial Consultation with our Clinical Director, Dr Sara Tookey. Our TNP DISCLAIMER: Our site provides information for educational purposes only, and is a platform to connect people with qualified therapists. It does not provide professional mental health or medical advice. We do not offer psychedelic-assisted therapies or access to illegal substances. Requesting such services is prohibited. We cannot help locate psychedelic-assisted therapy, guided sessions, or retreats. We may provide publicly available information about eligible clinical research trials for research participation purposes only. Our therapists provide support which adopts a harm reduction perspective and does not encourage illicit substance use. We do not work with individuals experiencing active psychosis, although we can assist in making sense of past psychotic episodes for those under professional care. We do not act as experts on psychedelics or altered states, nor provide advice on their use. We are not liable for risks associated with using information from our site. Psychedelic Science Resources and References- created by True North Psychology, protected image References References from research cited: References: Breeksema, J. J., Kuin, B. W., Liechti, M. E., Kaelen, M., van Amsterdam, J., Roseman, L., & Schenberg, E. E. (2022). Adverse events in clinical treatments with serotonergic psychedelics and MDMA: A mixed-methods systematic review. Journal of Psychopharmacology, 36(10), 1100-1117. https://pubmed.ncbi.nlm.nih.gov/36017784/ Celidwen, Y., Redvers, N., Githaiga, C., Habek, N., Wyndham, J. M., & Nicholas, G. (2023). Ethical principles of traditional indigenous medicine to guide western psychedelic research and practice. The Lancet Regional Health–Americas, 18. https://www.thelancet.com/journals/lanam/article/PIIS2667-193X(22)00227-7/fulltext Fogg, C., Michaels, T. I., de la Salle, S., Jahn, Z. W., & Williams, M. T. (2021). Ethnoracial health disparities and the ethnopsychopharmacology of psychedelic-assisted psychotherapies. Experimental and Clinical Psychopharmacology, 29(5), 539-554. https://pubmed.ncbi.nlm.nih.gov/34096755/ Hughes, M. E., & Garcia-Romeu, A. (2024). Ethnoracial inclusion in clinical trials of psychedelics: a systematic review. EClinicalMedicine, 74, 102711. https://www.thelancet.com/action/showPdf?pii=S2589-5370%2824%2900290-6 Jacobs, E., et al. (2024). The Hopkins-Oxford Psychedelics Ethics (HOPE) Working Group Consensus Statement. Bioethics Today. https://doi.org/10.1080/15265161.2024.2342764 McGuire AL, Cohen IG, Sisti D, et al. Developing an Ethics and Policy Framework for Psychedelic Clinical Care: A Consensus Statement. JAMA Netw Open. 2024;7(6):e2414650. doi:10.1001/jamanetworkopen.2024.14650 McNamee  S, Devenot  N, Buisson  M.  Studying harms is key to improving psychedelic-assisted therapy—participants call for changes to research landscape.   JAMA Psychiatry . 2023;80(5):411-412. doi: 10.1001/jamapsychiatry.2023.0099 Villiger, D. (2024). Personal psychedelic experience of psychedelic therapists during training: should it be required, optional, or prohibited? International Review of Psychiatry, 1–10. https://doi.org/10.1080/09540261.2024.2357669 Links/articles referenced in text: Cox, D. (2024). What Western medicine can learn from the ancient history of psychedelics. BBC online publication. https://www.bbc.com/future/article/20240910-the-ancient-history-behind-healing-trauma-with-psychedelics Labate, B. & Antunes, H.F. (2024). Where Is the Psychedelic Movement Headed Next? https://doubleblindmag.com/where-is-the-psychedelic-movement-headed-to-next/ Evans, Jules: Challenging Experiences Project. https://challengingpsychedelicexperiences.com/about-us-and-our-research

Written by Dr Sara Tookey As a psychologist who has been both therapist and client, I understand firsthand how challenging it can be to find the right therapist - even for someone who works in the field! While the process can feel daunting, with some guidance and key factors to consider, it can be a manageable and ultimately rewarding experience. This article presents a comprehensive guide to help you navigate your search for right therapeutic match for you. Start With Self-Reflection Before beginning your search, taking time for self-reflection is crucial. This preliminary step helps you clarify your needs and expectations, making your search more focused and effective. Consider: What specific issues bring you to therapy? (e.g. anxiety, depression, trauma, relationships). Beyond broad categories like anxiety or depression, try to identify particular patterns, situations, or concerns that impact your life. What are your therapy goals? Are you seeking short-term solutions for specific problems, or are you interested in deeper, long-term personal growth and understanding? What therapy style might suit you best? (structured vs. open-ended, directive vs. non-directive) Some people prefer structured approaches with concrete tools and homework, while others benefit from more exploratory, open-ended conversations. What aspects of your identity and experience are important to you? Consider how your cultural background, gender identity, sexual orientation, neurodiversity, or other key aspects of your identity shape your experience and needs. What would you like your therapist to understand or share with you? Look for Value Alignment Finding a therapist whose values align with yours is about more than just personal preference – it's fundamental to building trust and creating an environment where you can be fully authentic. A therapist's explicit stance on various issues can significantly impact the therapeutic relationship: Social Justice and Cultural Understanding: A therapist with strong cultural competency understands how societal factors, systemic inequalities, and cultural background influence mental health. They should appreciate the unique challenges faced by different communities and understand how these factors impact therapeutic goals. Identity-Affirming Approaches:  Many people benefit from working with therapists who explicitly affirm various aspects of identity and experience. This might include being LGBTQIA+ affirming , neurodiversity-affirming , culturally responsive, or understanding of specific religious or spiritual beliefs. Trauma-Informed Approach :  A trauma-informed therapist understands how past experiences can impact current functioning and appreciates the need for safety, choice, and control in therapy. They recognise that trauma responses are normal adaptations to abnormal situations and work at a pace that feels comfortable for you. This approach emphasises physical and emotional safety, transparency, and collaboration in the therapeutic relationship. Relationship Styles : Some therapists  specialise in working with diverse relationship structures and styles, including being poly-friendly, kink-allied, or sex-positive. Having a therapist who understands and validates your relationship choices can be crucial for open and honest therapeutic work. Treatment Philosophy:  Consider whether you want someone who takes a more traditional medical approach to mental health or someone who views psychological challenges through a social, political, or holistic lens. Some therapists focus on symptom reduction, while others emphasise personal growth and/ self-actualisation. Life Experience: You might prefer a therapist who has specific lived experience or expertise with certain life situations, such as: Chronic illness or disability Immigration or cross-cultural experiences Military service Addiction recovery Parenting or family dynamics Career transitions Grief and loss When exploring potential therapists, don't hesitate to ask about their stance on issues that matter to you. A skilled therapist will be open about their approach to these areas and honest about their limitations. Remember, it's not about finding someone who agrees with everything you believe, but rather someone who can create a safe, understanding space for you to explore your experiences and challenges. Understanding Different Therapeutic Approaches Different therapeutic approaches can serve different needs, and understanding these differences can help you make an informed choice. See some examples below: Cognitive Behavioural Therapy (CBT) : Best suited for those seeking practical tools to address specific thoughts and behaviours. CBT is particularly effective for anxiety, depression, and other mood disorders where identifying and changing thought patterns can lead to improved well-being. Acceptance and Commitment Therapy (ACT) : Combines mindfulness strategies with behavioural change techniques. Well-suited for those wanting to live more fully according to their values while developing psychological flexibility. Psychodynamic Therapy : This approach explores how past experiences and relationships influence current patterns. It's particularly helpful for those interested in deep self-understanding and addressing long-standing emotional patterns. Compassion Focused Therapy (CFT) : An approach that combines evolutionary psychology and neuroscience to help develop self-compassion. Particularly effective for those struggling with shame, self-criticism, and trauma-related difficulties. EMDR Therapy : A specialised approach primarily used for processing trauma and distressing life experiences. Particularly helpful for PTSD, phobias, and anxiety disorders where specific memories or experiences trigger distress. Existential Therapy: Focuses on exploring life's fundamental questions about meaning, purpose, and human existence. This approach is particularly valuable for those grappling with major life transitions, identity questions, or existential concerns about death, freedom, and responsibility. Internal Family Systems (IFS) : Views the mind as containing many sub-personalities or "parts." Effective for complex trauma, relationship issues, and those interested in understanding different aspects of themselves. Systemic Relationships Therapy : Considers problems within the context of relationships and broader systems. Valuable for couples, families, and those wanting to understand how their relationships and social systems influence their well-being. Many therapists use an integrative approach, combining elements from different modalities. However, in evidence-based therapy, approaches should be chosen systematically based on research evidence and clinical expertise, guided by a clear understanding of your specific needs - not selected randomly or based solely on therapist preference. When considering a therapist who describes their work as integrative, don't hesitate to ask how they select their approaches and what evidence supports their methods for your specific concerns. Visit our therapeutic services page to learn more about different therapeutic approaches . Consider Practical Factors The logistics of therapy can significantly impact your ability to engage consistently and meaningfully in the process. Consider these key factors: Location and Format: Decide whether in-person or online therapy better suits your needs. Online therapy offers flexibility and accessibility, while in-person sessions might provide a more contained therapeutic space. Consider your comfort level with technology and your need for physical presence in the therapeutic relationship. Schedule and Frequency: Think about what timing works best for your mental energy and lifestyle. Consider whether you need regular weekly sessions, bi-weekly meetings, or a more flexible arrangement. Some therapists offer evening or weekend appointments for those with traditional work schedules. Financial Investment: Understand the full financial picture, including: Session fees and payment methods Insurance coverage and reimbursement options Sliding scale availability Cancellation policies Additional costs (like between-session support or report writing) Accessibility Needs: Consider any specific requirements you have, such as: Physical accessibility of the office space Language preferences Technology requirements for online sessions Accommodations for hearing, vision, or sensory needs Verify Credentials and Experience Ensuring your therapist has appropriate qualifications is crucial for your safety and the effectiveness of therapy: Professional Registration: Verify that they're registered with appropriate professional bodies in your region. Different titles (psychologist, counsellor, psychotherapist) have different training requirements and scopes of practice.  learn more about mental health professional titles HERE Specialised Training: Look for additional certifications or training in areas relevant to your needs, such as trauma work, specific therapeutic modalities, or particular population groups. Experience Level: Consider whether you prefer an experienced practitioner or someone newer to the field. Both can be effective, but they might offer different perspectives and approaches. Use Available Resources to Find the Right Therapist: Make use of multiple channels to find potential therapists: Professional Directories: Websites like Psychology Today, GoodTherapy, International Therapists Directory, offer searchable databases with detailed therapist profiles, making it easier to find someone who matches your criteria. Community Resources: Local mental health organisations, community centres, or healthcare providers often maintain lists of trusted therapists and can provide recommendations based on your specific needs. Personal Networks: While recommendations from friends or family can be helpful, remember that therapeutic fit is highly individual. What works for someone else may not work for you. Free Initial Consultations: Take advantage of discovery calls or brief consultations to get a sense of different therapists' styles and approaches before committing. Trust Your Instincts During Initial Contact The first few interactions with a potential therapist can tell you a lot about whether they're the right fit: Communication Style: Notice how they respond to your questions. Are they clear, professional, and timely in their communications? Do they explain things in a way you can understand? Initial Comfort Level: Pay attention to how you feel during your first conversation. While some nervousness is normal, you should feel generally comfortable and respected. Collaborative Approach: The therapist should be open to questions about their approach and willing to discuss how they might help with your specific concerns. Starting the Therapeutic Journey Once you've chosen a therapist, remember: Building Trust Takes Time: While you should feel basically comfortable from the start, developing a deep therapeutic relationship takes time. Give yourself and your therapist time to develop rapport. Regular Check-ins: Good therapy includes periodic reviews of your progress and the therapeutic relationship. Your therapist should be open to discussing what's working and what isn't. Flexibility to Change: If after several sessions you feel the fit isn't right, it's perfectly acceptable to discuss this with your therapist or seek someone new. Finding the right therapist is an investment in your wellbeing. While it may take time to find the perfect match, the effort is worth it for the potential positive impact on your mental health journey. The Role of Ongoing Assessment As your therapy progresses: Regularly evaluate whether your needs are being met Discuss any concerns openly with your therapist Be honest about what's working and what isn't Consider whether your goals have changed Conclusion Finding the right therapist is an investment in your mental health and well-being. While the process might take time and effort, the potential benefits of a good therapeutic match make it worthwhile. Remember that you have the right to be selective and to change therapists if needed - your mental health journey is personal, and finding the right support is crucial for your growth and healing. Ready to Start Your Search? At True North Psychology, we understand that finding the right therapist can feel overwhelming. We know how crucial this match is for your therapeutic journey. Our team of diverse, specialised therapists offers compassionate, evidence-based care aligned with your unique needs and values. Some of our specialisms include: supporting adults with ADHD, trauma recovery, relationship challenges, and those seeking identity-affirming therapy. True North Psychology offers two FREE ways to find your perfect therapeutic match: Book free discovery calls with our therapists Discuss what brings you to therapy Ask questions Get a sense of the therapeutic fit Use our matching service Complete our brief online form Receive personalised recommendations Get matched with the right therapist for your needs Take the first step today: BOOK A FREE DISCOVERY CALL → COMPLETE OUR CONFIDENTIAL THERAPIST MATCHING FORM → Our FREE therapist matching form is designed to help you connect with the most suitable psychologist for your needs. ​ How it works: Click on the Therapy Matching Form link above Complete the form now or later  Get personalised therapist recommendations within 2 working days Book your initial consultation with your matched therapist Learn more about our services: www.truenorth-psychology.com   Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. References Barkham, M., Moller, N. P., & Pybis, J. (2017). How should we evaluate research on counselling and the treatment of depression? A case study on how the National Institute for Health and Care Excellence's draft 2018 guideline for depression considered what counts as best evidence. Counselling and Psychotherapy Research, 17(4), 253-268. https://doi.org/10.1002/capr.12141 Duncan, B. L., Miller, S. D., Wampold, B. E., & Hubble, M. A. (2010). The heart and soul of change: Delivering what works in therapy (2nd ed.). American Psychological Association. https://doi.org/10.1037/12075-000 Norcross, J. C., & Wampold, B. E. (2019). Relationships and responsiveness in the psychological treatment of trauma: The tragedy of the APA Clinical Practice Guideline. Psychotherapy, 56(3), 391–399. https://doi.org/10.1037/pst0000228 Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy relationships that work III. Psychotherapy, 55(4), 303-315. https://doi.org/10.1037/pst0000193 Swift, J. K., Callahan, J. L., Cooper, M., & Parkin, S. R. (2018). The impact of accommodating client preference in psychotherapy: A meta‐analysis. Journal of Clinical Psychology, 74(11), 1924-1937. https://doi.org/10.1002/jclp.22680 Wampold, B. E., & Imel, Z. E. (2015). The great psychotherapy debate: The evidence for what makes psychotherapy work (2nd ed.). Routledge. https://doi.org/10.4324/9780203582015 For reliable online resources about finding a therapist, visit: British Association for Counselling and Psychotherapy (BACP): https://www.bacp.co.uk British Psychological Society (BPS): https://www.bps.org.uk Health and Care Professions Council (HCPC): https://www.hcpc-uk.org Note: These references reflect current research in psychotherapy effectiveness and therapeutic relationships. For the most up-to-date guidelines and research, please consult recent publications and professional bodies.

Written by Dr Sara Tookey A True North Psychology Publication Key Takeaways Research on psychedelics and neurodivergence is in early stages Recent studies show 23% of adults with ADHD symptoms self-treat with psychedelics Recent studies show preliminary potential for improving challenges associated with ADHD, but more research is needed Many landmark psychedelic clinical trials have focused on treatment-resistant depression (TRD), which may overlap with undiagnosed neurodivergence Individual sensory processing differences require special consideration Professional support and careful preparation are essential Integration approaches must be adapted for neurodivergent needs Comprehensive ethical frameworks must guide research, training and clinical practice Summary This article explores how psychedelics might affect people with ADHD and autism. While the research is still in it's infancy, we're seeing interesting patterns. This article suggests safety considerations and adaptations to psychedelic-assisted therapy that take into account the needs of neurodivergent individuals seeking this alternative therapy. Recent research found that people with ADHD are nearly four times more likely to have tried psychedelics compared to those using conventional medication (Haijen et al., 2024) - highlighting an important pattern that needs further investigation. A significant consideration is the overlap between treatment-resistant depression (TRD) and neurodivergence. Many major psychedelic clinical trials have focused on TRD, including landmark studies by Carhart-Harris (2021), COMPASS Pathways (Goodwin et al., 2023), and ketamine research teams. However, TRD and conditions like autistic burnout can present with similar symptoms while requiring fundamentally different treatment approaches. Research published in the British Journal of General Practice (White, 2019) emphasizes the importance of considering undiagnosed autism in TRD patients, making this relationship particularly relevant for the future of psychedelic therapy research and practice. Note on possible connection between Autism and Treatment Resistant Depression - as relevant to psychedelic science research added 25/2/25.   If you like this article you might enjoy reading our other psychedelic-assisted therapy related articles: Navigating the Ethical Landscape of Psychedelic Therapy , by Dr Sara Tookey Psychedelic Harm Reduction and Integration for Mental Health Professionals , by Dr Sara Tookey Psychedelic Integration: What is it and who can benefit from it?  by Dr Sara Tookey Psychedelic Integration Tools and Techniques  by Dr Sara Tookey Psychedelic Preparation: What is it and who can benefit from it?  by Dr Sara Tookey Beyond the Hype: A Balanced Look at Psychedelic Therapy Risks  by Dr Sara Tookey Exploring the Psychedelic Renaissance: Psychedelic Therapy, a Crucial Conversation for Mental Health  by Dr Sara Tookey Key Terms Defined: Neurodivergence : A term encompassing various natural variations in human brain function and behavioral traits. This includes conditions such as autism spectrum conditions, ADHD (Attention Deficit Hyperactivity Disorder), dyslexia, and other neurological variations. These conditions often co-occur and share common features in how individuals process sensory information, regulate emotions, and experience social interactions. Microdosing : Taking very small, sub-perceptual amounts of psychedelics that do not cause psychedelic effects. Unlike traditional psychedelic experiences, microdosing involves taking approximately one-tenth of a standard dose, aiming to produce subtle effects without altering consciousness. Read more about microdosing research and implications → Integration : The process of making meaning from and incorporating insights from psychedelic experiences into daily life. This involves processing and understanding the experience, as well as implementing any relevant insights or changes. For neurodivergent individuals, this process may require specific adaptations to support different processing and communication styles. Introduction The intersection of psychedelic therapy and neurodiversity is an important emerging area of scientific enquiry, with prominent research institutions examining how these compounds may impact neurodivergent individuals, particularly autistic and ADHD individuals.  While research specifically focused on neurodivergent experiences with psychedelics remains limited, recent studies are revealing important insights about how these powerful compounds may affect neurodivergent individuals differently, and what this means for therapeutic support and integration. Psychedelics and Neurodivergence Research: Historical Context (1960s) The relationship between psychedelics and neurodiversity research dates back to the 1960s, when researchers first explored LSD's effects on autistic adults and children. While these initial studies showed promise in improving social behaviour and reducing anxiety and depression, they also revealed important limitations and potential risks ( Markopoulos, et al., 2022 ). This early work laid the groundwork for understanding the need for careful, individualised approaches to psychedelic therapy with neurodivergent individuals. Recent Developments  Modern research has begun to approach this field with greater sophistication and rigor. A groundbreaking 2018 study at UCLA demonstrated that MDMA-assisted therapy could improve social confidence in autistic adults, with benefits persisting for months after treatment ( Danforth et al., 2018 ). This research helped reignite scientific interest in how psychedelics might support neurodivergent individuals.  Current Research Currently, King's College London is conducting the first systematic investigation of psilocybin in adults with autism. Led by Professor Grainne McAlonan, this landmark study  is exploring how psilocybin affects serotonin pathway functioning in autistic adults, involving 70 participants receiving varying doses in carefully controlled settings. In response to anecdotal reports of ADHD individuals self-medicating with microdoses of psychedelics, recent studies have expanded into examining microdosing effects on various neurodivergent conditions. Haijen and colleagues (2024)  investigated microdosing compared to conventional medications in adults with ADHD. Their research found that after just four weeks, people who microdosed experienced notable improvements in ADHD symptoms and emotional expression. Remarkably, those who microdosed scored below clinical thresholds on all ADHD measures, while those on conventional medication remained above threshold on most measures. The microdosing group was also nearly four times more likely to have prior psychedelic experience (82.2% vs 21.6%), suggesting a pattern worth investigating. While promising, these early findings need confirmation through controlled trials to rule out placebo effects. Understanding How Psychedelics Might Work for Neurodivergent Brains Scientists are discovering several ways psychedelics might affect neurodivergent brain function: The REBUS Model: Loosening Rigid Patterns According to the REBUS model (Relaxed Beliefs Under pSychedelics) , these substances temporarily relax fixed patterns of thinking and neural activity ( Carhart-Harris & Friston, 2019 ). For neurodivergent individuals, particularly those with deeply-engrained or rigid patterns, this flexibility could allow new perspectives and ways of experiencing the world. Serotonin Pathways: Affecting Key Brain Chemistry Psychedelics primarily work through serotonin, a neurotransmitter that influences: Mood regulation Social interaction How we process sensory information Research suggests that differences in serotonin processing may contribute to some characteristics of autism ( Muller et al., 2016 ). Psychedelics activate specific serotonin receptors (5-HT2A), which are linked to social understanding and sensory processing in autism ( Martin et al., 2021 ). Key Brain Regions: Targeting ADHD-Related Areas Recent brain imaging research shows psychedelics affect the frontal and parietal regions - areas specifically involved in ADHD-related challenges ( Ramos et al., 2024 ; Wojdas, et al., 202 3). T his suggests potential for addressing specific ADHD symptoms by influencing activity in these brain networks, though this research is still in early stages. These emerging insights are helping researchers understand how psychedelics might benefit neurodivergent individuals in unique ways. Safety Considerations: What Neurodivergent Individuals Should Know When it comes to psychedelics and neurodivergence, safety   and ethics  are requires attention. While research suggests psychedelics are generally safe for many people, neurodivergent individuals need specific considerations: Sensory Differences Matter Neurodivergent people often experience sensory information differently. A recent study by ( Evans and collegues, 2023) found that individual responses to psychedelics can vary significantly. What feels pleasant or manageable for one person might be overwhelming for someone with sensory sensitivities. The Importance of Professional Support Research consistently shows that having trained professionals and an appropriate setting are crucial safety components ( Pilecki et al., 2021 ). This becomes even more important for neurodivergent individuals who may: Process sensory information differently Have unique communication needs Benefit from specialised support strategies Having knowledgeable guides who understand neurodiversity can make the difference between a healing experience and a challenging one. Making Sense of the Experience: Integration for Neurodivergent Individuals After a psychedelic experience, the process of making meaning and incorporating insights (called " integration ") needs to be tailored for neurodivergent individuals. This requires understanding how psychedelic experiences interact with each person's unique sensory processing and communication style. Creating Sensory-Friendly Support Effective integration might include: Explaining potential sensory effects beforehand Adjusting the environment to individual comfort levels Providing sensory tools like weighted blankets or adjustable lighting Creating spaces that accommodate sensory needs Communication and Processing Support Since people process and express experiences differently, integration support should offer: Multiple ways to express insights beyond just talking Written options for those who prefer processing through text Creative expression through art, movement, or music Adjustable session lengths and pacing The key is flexibility—allowing each person to process their experience in ways that work best for their unique neurology. A truly neurodiversity-affirming approach recognizes there isn't a one-size-fits-all method for integration. Looking Ahead: Where Research Needs to Go The intersection of psychedelics and neurodiversity represents an important frontier in mental health research. While early findings show promise, research remains in it's infancy. The most important needs going forward include: Research designed with and by neurodivergent individuals Studies that examine varied response patterns across different neurodivergent experiences Development of protocols specifically designed for neurodivergent individuals Long-term safety studies with diverse neurodivergent participants For neurodivergent individuals interested in psychedelic experiences, the current evidence suggests three essential principles: Thorough preparation with experienced guides Professional support from providers who understand neurodiversity Individualised integration approaches that honour sensory and processing differences As this field develops, we need to ensure neurodivergent voices remain central to the research process. We'll continue updating this information as new studies emerge in this rapidly evolving area. Note: Treatment-Resistant Depression and Neurodivergence An important consideration in psychedelic research is the often-overlooked connection between treatment-resistant depression (TRD) and neurodivergence. This connection is particularly relevant as a substantial portion of modern psychedelic clinical research has focused specifically on demonstrating efficacy for treating TRD. Several landmark studies exemplify this focus: The 2021 New England Journal of Medicine study comparing psilocybin with escitalopram for depression (Carhart-Harris et al., 2021) COMPASS Pathways' Phase 2b trial of psilocybin therapy for TRD, showing significant reductions in depression scores (Goodwin et al., 2023) The RAPID clinical trials demonstrating ketamine's efficacy for TRD (Zarate et al., 2006; Murrough et al., 2013) The FDA's breakthrough therapy designation for psilocybin specifically for TRD in 2018 Recent evidence suggests TRD and conditions like autistic burnout can present similarly but require fundamentally different approaches. In fact, research published in the British Journal of General Practice highlights that "clinicians need to be mindful of the possibility of undiagnosed autism in all patients with TRD" (White, 2019). This observation has profound implications for psychedelic therapy, as treatments beneficial for neurotypical depression may not be appropriate—and could potentially be harmful—for someone experiencing neurodivergent burnout. These conditions share overlapping symptoms but have distinct causes: TRD is primarily a mood disorder resistant to conventional treatments Autistic burnout results from chronic stress of navigating neurotypical expectations Sensory processing differences in neurodivergent individuals may alter psychedelic experiences This intersection has significant implications for psychedelic therapy safety, efficacy, and ethical practice. We'll be exploring this topic in depth in an upcoming blog post titled "The Hidden Connection: Psychedelic Therapy at the Intersection of Treatment-Resistant Depression and Neurodivergence." References: White, M. J. (2019). Treatment-resistant depression: consider autism. British Journal of General Practice, 69(678), 14. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. We welcome your thoughts and reflections on this article. Support Resources Professional Organisations Neurodiversity Foundation The Autistic Psychedelic Community : They offer a weekly meetings via Zoom on Sundays at 2pm (EST), 11am (Pacific Time), 7pm (GMT) MAPS (Multidisciplinary Association for Psychedelic Studies) ICEERS (International Center for Ethnobotanical Education, Research & Service) The True North Psychology At True North Psychology, we offer preparation, harm-reduction and integration support using a neurodiversity-affirming framework, inline with emerging research findings. Our approach: Recognises neurological differences as natural variations Works with, rather than against, individual processing styles Maintains rigorous safety standards Upholds protocols of good clinical practice Our integration support considers: Individual sensory needs Personal communication preferences Unique processing styles Individual emotional regulation patterns Stay Connected Further Resources Visit our Integration Therapy Page   to learn more about: Preparing for psychedelic experiences Making sense of your journey Integration techniques Managing residual effects Initial consultations Neurodiversity-affirming therapy and assessments Specialised integration therapy Ongoing therapeutic support Personal Support Book a therapy consultation to explore: Preparation guidance Integration support Psychedelic-informed therapy Stay Connected Subscribe to our mailing list to receive first access to our upcoming workshops, related resources and content. Be part of the conversation in the evolving field of Psychedelic Science and mental health. Get Started & Book your Therapy Discovery Call Book a session with one of our Neurodiversity-Affirming Integration Specialist Psychologists Today! Curious if You of Someone You Know Might be ADHD, Autistic or both? Book a Free Screening Call   with Dr. Tookey to learn about our compassionate assessment approach Visit our neurodiversity-affirming assessments page to learn about our c omprehensive ADHD, Autism and AuDHD diagnostic assessment offerings : https://www.truenorth-psychology.com/nd-assessments At TNP we specialise in High-Functioning ADHD and other non-typical presentations of neurodivergence Need Neurodivergence-informed support? Learn more about our neurodiversity-affirming therapy services   Book a Free Discovery Call   with one of our ADHD specialist therapists today This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. NEED IMMEDIATE SUPPORT FOR A CHALLENGING PSYCHEDELIC EXPERIENCE? Note: TNP does not offer crisis support. Contact Fireside Project Peer Support Helpline : 62-FIRESIDE Our TNP DISCLAIMER: Our site provides information for educational purposes only, and is a platform to connect people with qualified therapists. It does not provide professional mental health or medical advice. We do not offer psychedelic-assisted therapies or access to illegal substances. Requesting such services is prohibited. We cannot help locate psychedelic-assisted therapy, guided sessions, or retreats. We may provide publicly available information about eligible clinical research trials for research participation purposes only. Our therapists provide support which adopts a harm reduction perspective and does not encourage illicit substance use. We do not work with individuals experiencing active psychosis, although we can assist in making sense of past psychotic episodes for those under professional care. We do not act as experts on psychedelics or altered states, nor provide advice on their use. We are not liable for risks associated with using information from our site. Psychedelic Science Resources and References- created by True North Psychology, protected image References References Peer-Reviewed Articles Bouso, J. C., Dos Santos, R. G., Alcázar-Córcoles, M. Á., & Hallak, J. E. C. (2022). Serotonergic psychedelics and personality: A systematic review of contemporary research. Neuroscience & Biobehavioral Reviews , 134, 104532. Brun, G., et al. (2023). Sensory processing and social cognition in autistic adults following psychedelic experiences: An observational study. Journal of Autism and Developmental Disorders . Danforth, A. L., Grob, C. S., Struble, C., et al. (2018). Reduction in social anxiety after MDMA-assisted psychotherapy with autistic adults: A randomized, double-blind, placebo-controlled pilot study. Psychopharmacology , 235, 3137–3148.   https://doi.org/10.1007/s00213-018-5010-9 Evans, J., Robinson, O. C., Argyri, E. K., et al. (2023). Extended difficulties following the use of psychedelic drugs: A mixed methods study. PLoS One , 18(10), e0293349.   https://doi.org/10.1371/journal.pone.0293349 Haijen, E. C. H. M., Hurks, P. P. M., & Kuypers, K. P. C. (2024). Effects of psychedelic microdosing versus conventional ADHD medication use on emotion regulation, empathy, and ADHD symptoms in adults with severe ADHD symptoms: A naturalistic prospective comparison study. European Psychiatry , 67(1), e18, 1-14.   https://doi.org/10.1192/j.eurpsy.2024.8 Hartogsohn, I. (2017). Constructing drug effects: A history of set and setting. Drug Science, Policy and Law , 3, 2050324516683325. Kuypers, K. P. (2024). Microdosing psychedelics in the treatment of ADHD and comorbid disorders. European Psychiatry , 67(S1), S7-S8.   https://doi.org/10.1192/j.eurpsy.2024.44 Markopoulos, A., Inserra, A., De Gregorio, D., & Gobbi, G. (2022). Evaluating the potential use of serotonergic psychedelics in autism spectrum disorder. Frontiers in Pharmacology , 12, 749068.   https://doi.org/10.3389/fphar.2021.749068 Martin, D. A., & Nichols, C. D. (2021). The effects of hallucinogens on gene expression. Current Topics in Behavioral Neurosciences , 36, 137-158. Muller, C. L., Anacker, A. M. J., & Veenstra-VanderWeele, J. (2016). The serotonin system in autism spectrum disorder: From biomarker to animal models. Neuroscience , 321, 24–41.   https://doi.org/10.1016/j.neuroscience.2015.11.010 Murphy, R., et al. (2022). Therapeutic alliance and rapport modulate responses to psilocybin assisted therapy for depression. Frontiers in Pharmacology , 12, 788155. Pilecki, B., Luoma, J. B., Bathje, G. J., Rhea, J., & Narloch, V. F. (2021). Ethical and legal issues in psychedelic harm reduction and integration therapy. Harm Reduction Journal , 18(1), 40. Ramos, L., & Vicente, S. G. (2024). The effects of psilocybin on cognition and emotional processing in healthy adults and adults with depression: A systematic literature review. Journal of Clinical and Experimental Neuropsychology , 46(5), 393–421.   https://doi.org/10.1080/13803395.2024.2363343 Soares, C., Gonzalo, G., Castelhano, J., & Castelo-Branco, M. (2023). The relationship between the default mode network and the theory of mind network as revealed by psychedelics – A meta-analysis. Neuroscience and Biobehavioral Reviews , 152, 105325. Wojtas, A., Bysiek, A., Wawrzczak-Bargiela, A., Maćkowiak, M., & Gołembiowska, K. (2023). Limbic system response to psilocybin and ketamine administration in rats: A neurochemical and behavioral study. International Journal of Molecular Sciences , 25(1), 100. Online Resources NIHR, Maudsley Biomedical Research Centre. (2022). NIHR Maudsley BRC researchers lead first study of psilocybin in adults with autism.   https://www.maudsleybrc.nihr.ac.uk/posts/2022/may/nihr-maudsley-brc-researchers-lead-first-study-of-psilocybin-in-adults-with-autism/ search

Written by Dr Sara Tookey Imagine constantly swimming against the current while others seem to float effortlessly downstream. For adults with ADHD—especially those with high-functioning ADHD, diagnosed later in life—this struggle can feel all too familiar: a daily battle not just with external challenges, but with an often harsh and unforgiving internal voice. What if there was a powerful tool that could transform this inner dialogue and help you thrive with your neurodivergent mind? Self-compassion might be the missing piece in your ADHD journey. Research shows that cultivating kindness toward yourself isn't just a nice idea—it's a science-backed approach that can significantly improve focus, emotional regulation, and overall wellbeing for adults with ADHD. Key Learning Points: The Compassion Paradox : Discover why self-compassion is crucial for ADHD success, yet often misunderstood and difficult to achieve. Unmasking Hidden Criticism : Learn to recognise self-criticism disguised as motivation—and why it's holding you back. The Neuroscience of Kindness : Explore how self-compassion improves challenges often associated with ADHD, leading to better focus and improved emotional regulation. Beyond Positive Thinking : Get practical, ADHD-friendly techniques to cultivate genuine self-compassion. Redefining ADHD Success : See how a compassionate approach leads to sustainable growth and authentic self-acceptance. Read more about the importance of the compassion focused approach from our related articles: ' The Power of Self-Compassion: An Introduction to Compassion Focused Therapy ', By Dr Sara Tookey Men’s Mental Health: Challenging stigma, learning vulnerability and giving compassion , By Dr Sara Tookey 1. Why Self-Compassion is So Challenging for High-Functioning ADHD Adults The Compassion Paradox Research shows that ADHD individuals often experience significantly lower levels of self-compassion compared to their neurotypical peers ( Beaton et al., 2020 ; Beaton et al., 2022 ; Willoughby and Evans, 2019 ) . This isn't just about being "too hard on yourself"—it's a complex interplay of: Neurological differences affecting emotional regulation Lifetime experiences of perceived failures and criticism Internalising external judgements about ADHD traits Feeling fundamentally "different" from others ADHD adults often report feeling disconnected from others, scoring higher on isolation scales and lower on common humanity measures. As one ADHDer put it: "What I felt was I was actually a bad person... I was not an adequate human being" ( Stenner et al., 2019 ). The Cycle of Criticism and Masking Many late-diagnosed adults with ADHD have endured decades of messages like: "You're just not trying hard enough." "It's not that hard, just do it." "You're just being lazy." "What's the matter with you?" Dr. Sharon Saline (2022) , Clinical Psychologist and expert in supporting families with ADHD,  describes how "criticism from others and themselves accumulates and is internalised into beliefs about self-worth." Many end up feeling "less-than" or unworthy compared to neurotypical peers who seem to struggle less or make fewer mistakes”, creating "a recipe for a mental health crisis." Masking emerges as a protective response to this criticism.  To avoid judgement, many ADHDers develop elaborate strategies to hide their authentic selves and ADHD traits—exhausting themselves in the process and only worsening their shame. The mask becomes both shield and prison, protecting from external judgement while reinforcing internal criticism. When Self-Criticism Masquerades as Motivation This internalised criticism becomes particularly insidious because: It's Sneaky : Self-criticism doesn't always manifest as harsh words directed at oneself. It can appear as seemingly innocent questions, simple instructions, disguised as encouragement, or even exist as wordless feelings of shame. It Masquerades as Motivation : Especially for high-achieving individuals with ADHD, self-criticism can be so ingrained that it's mistaken for motivation. What starts as "You can do better than that. Try harder. Just focus" translates internally to a core belief of never being enough or being damaged and deficient in some way. It's Below Conscious Awareness : This internalised criticism becomes a lens through which individuals view themselves and their actions, reinforcing negative self-perceptions and making it difficult to cultivate self-compassion. It Can Feel Necessary : Some people become so accustomed to self-criticism that they believe it's essential for their functioning in day-to-day life, or essential in allowing them to achieve their goals in life. Letting go of self-criticism can feel too much of a risk.  Dr. William Dodson estimates that at least 95% of adults with ADHD experience Rejection Sensitive Dysphoria (RSD ) —an intense emotional response to perceived criticism or rejection ( Dodson, 202 3, 2025 ) . This sensitivity can make self-compassion feel not just difficult but potentially dangerous—as if kindness toward oneself might lead to complacency or failure. Over time, many ADHDers come to believe that being hard on themselves is necessary for success. 2. What is Self-Compassion and Why It's Valuable for ADHD The Three Elements of Self-Compassion Self-compassion isn't self-pity or letting yourself off the hook. According to Dr. Kristin Neff (2003 ), it has three core components: Self-kindness instead of self-judgement : Being gentle and understanding with yourself Common humanity instead of isolation : Recognising everyone faces challenges; you're not alone Mindfulness instead of over-identification : Balanced awareness of your thoughts without being consumed by them For those with ADHD—who often experience heightened self-criticism, isolation, and emotional reactivity—these elements address exactly what's needed. The Neuroscience: Self-Compassion Physically Rewires the ADHD Brain Self-compassion isn't just a feel-good practice—it actually changes your brain. Neuroimaging studies show that self-compassion activates care-giving and self-awareness regions of the brain that are often under-active in ADHD individuals ( Lutz et al., 2008 ). Research has linked self-compassion practices to: Reduced depression and anxiety symptoms ( MIllard et al., 2023 ) Lower addiction relapse rates ( Craig et al. 2020 ;  Chen et al., 2019 ) Buffered emotional reactivity to stress   ( Cosely et al., 2010 ;  Kirby et al., 2017 ) Decreased shame and self-criticism ( Kotera et al., 2019 ) Increased motivation toward self-improvement ( Breines and Chen, 2012 ) Increased self-insight and life satisfaction ( Frank et al., 2021 ) Reduction in physiological pain perception ( e.g.  Maratos et al., 2020 ). For ADHD brains—which often struggle with emotional regulation, attention, and motivation—these benefits can be transformative. 3. Practical Applications: Building Self-Compassion with ADHD Developing self-compassion with ADHD requires approaches that work with your brain, not against it. Here are evidence-based strategies tailored for the ADHD mind: The ADHD-Friendly Self-Compassion Toolkit 1. The 30-Second Self-Compassion Break : When you make a mistake or feel overwhelmed: Place your hand on your heart or another soothing spot Take three deep breaths Say to yourself: "This is difficult right now. Everyone struggles sometimes. How can I be kind to myself in this moment?" 2. Name Your Inner Critic: Give your critical inner voice a name or character. This creates distance and makes it easier to recognise when it's talking. "Oh, that's just Critical Carl talking again—I don't have to believe everything he says." 3. The Friend Perspective Shift : When self-criticism hits, ask: "What would I say to a friend in this exact situation?" Then direct that same compassionate response toward yourself. 4. Compassion Anchors : Create physical reminders of self-compassion—a special stone in your pocket, a bracelet, or a phone background—that prompt you to pause and offer yourself kindness throughout the day. 5. Counter Perfectionism with "Good Enough" : Practise intentionally doing things "good enough" rather than perfectly. This directly challenges the perfectionistic tendencies common with ADHD. 6. Self-Compassionate Movement : Physical movement that feels good—walking, stretching, dancing—while consciously sending kindness to your body can bypass mental resistance to self-compassion. Dr. Saline's Four-Step Framework Dr. Sharon Saline suggests this ADHD-friendly approach: Normalise : Remember everyone struggles; making mistakes is human Understand : Get curious about your reactions rather than condemning them Identify "Stinking Thinking" : Recognise and challenge negative thought patterns Externalise Shame : Give shame a name or image to create distance from it 4. Redefining ADHD Success Through Self-Compassion From Perfection to Progress Self-compassion transforms how we define "success" with ADHD. Instead of: Perfect execution Unwavering focus Never making "careless" mistakes Achieving neurotypical standards We embrace: Consistent effort and progress Recovery from distractions Learning from mistakes Honouring your unique brain wiring Success Without Masking Self-compassion creates safety to unmask—to be authentically yourself rather than exhausting yourself trying to appear neurotypical. This shift conserves the mental and emotional energy typically spent on masking, making more resources available for what truly matters to you. Research suggests self-compassion actually increases motivation and resilience ( Breines and Chen, 2012 ). By treating ourselves with kindness, we create an internal environment conducive to genuine growth and sustainable success. As Dr. Saline beautifully puts it: "Self-compassion allows you to be good enough as you are, with your warts, with your foibles, sometimes off-balanced, sometimes more reactive than you'd like, sometimes disorganised, but fundamentally perfectly imperfect as a human being, just like everyone else." Conclusion: From Shame to Strength The journey to self-compassion for late-diagnosed ADHD adults isn't always easy, but it's transformative. By recognising the unique challenges you face, unmasking hidden self-criticism, and practising evidence-based compassion techniques, you can change your relationship with ADHD from one of shame to one of strength. Self-compassion doesn't eliminate ADHD challenges, but it creates a foundation from which you can approach those challenges more effectively. It's the difference between swimming against the current while also fighting yourself, versus accepting the current and finding your own way to navigate it. Remember, your ADHD mind isn't a flaw to be fixed—it's a unique way of experiencing and interacting with the world. By cultivating self-compassion, you're not just managing symptoms; you're embracing your whole self and unlocking your true potential. The next time you make an "ADHD mistake," try responding with kindness instead of criticism. Your brain—and your wellbeing—will thank you. [Note on Language: This article uses neuro-affirming language, recognising ADHD as a natural variation in human brains and how we process information.] Final Point: What Everybody Needs to Know About Neurodivergence Whether diagnosed or not, neurodivergent individuals often face systemic barriers and vulnerabilities. Whether professionally diagnosed or self-identified, it's crucial to remember that being neurodivergent is not a choice. For those who self-diagnose later in life, traits may become more apparent as they feel safer to be themselves. Supporting individuals on their journey of self-discovery, regardless of their diagnostic status, is essential for their well-being and self-acceptance. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE?   Read our related articles: The Power of Self-Compassion: An Introduction to Compassion Focused Therapy Men's Mental Health: Challenging stigma, learning vulnerability and giving compassion Curious if You of Someone You Know Might be ADHD? Book a Free Screening Call   with Dr. Tookey to learn about our compassionate assessment approach Visit our neurodiversity-affirming assessments page to learn more about our c omprehensive ADHD and AuDHD diagnostic assessment offerings : https://www.truenorth-psychology.com/nd-assessments At TNP we specialise in High-Functioning ADHD and other non-typical presentations of ADHD. Need ADHD-informed support? Learn more about our neurodiversity-affirming therapy services   Book a Free Discovery Call with one of our ADHD specialist therapists today This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Our psychologists have experience of supporting neurodiverse individuals, couples and families. Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call References Beaton, D. M., Sirois, F., & Milne, E. (2020). Self-compassion and Perceived Criticism in Adults with Attention Deficit Hyperactivity Disorder (ADHD). Mindfulness, 11, 2506–2518.   https://link.springer.com/article/10.1007/s12671-020-01464-w Beaton, D. M., Sirois, F., & Milne, E. (2022). The role of self-compassion in the mental health of adults with ADHD. Journal of Clinical Psychology, 78(12), 2497-2512.   https://doi.org/10.1002/jclp.23354 Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.   https://doi.org/10.1177/0146167212445599 Dodson, W. (2023). New insights into rejection sensitive dysphoria. ADDitude.   https://www.additudemag.com/rejection-sensitive-dysphoria-adhd-emotional-dysregulation/ Lutz, A., Brefczynski-Lewis, J., Johnstone, T., & Davidson, R. J. (2008). Regulation of the neural circuitry of emotion by compassion meditation: effects of meditative expertise. PloS one, 3(3), e1897.   https://doi.org/10.1371/journal.pone.0001897 Millard, L. A., Wan, M. W., Smith, D. M., & Wittkowski, A. (2023). The effectiveness of compassion focused therapy with clinical populations: A systematic review and meta-analysis. Journal of Affective Disorders, 326, 168-192.   https://doi.org/10.1016/j.jad.2023.01.010 Stenner, P., O'Dell, L., & Davies, A. (2019). Adult women and ADHD: On the temporal dimensions of ADHD identities. Journal for the Theory of Social Behaviour, 49(2), 179-197.   https://doi.org/10.1111/jtsb.12198

Written by Dr Sara Tookey For ADHD adults, finding motivation can sometimes feel like searching for a hidden switch that mysteriously activates only under certain conditions. If you've ever wondered why you can focus intensely on certain activities whilst struggling to begin others, you're not alone. This inconsistency in motivation is a fundamental aspect of how the ADHD brain works—and understanding it can transform how you approach daily tasks and long-term goals. Key Learning Points: Interest-Based vs. Importance-Based: Adults with ADHD typically operate with an interest-based nervous system rather than the importance-based system most productivity advice assumes. INCUP Framework: Interest, Novelty, Challenge, Urgency, and Passion are the five key motivational triggers for the ADHD brain. Interest: Activities that naturally spark interest provide essential dopamine, making engagement possible or even effortless for ADHD minds. Novelty: The ADHD brain responds strongly to what's new and different; changing environments or approaches can boost motivation. Challenge: The right level of challenge creates flow states that bypass typical ADHD attention difficulties. Urgency: Time pressure often triggers intense focus in ADHD minds; creating artificial urgency through timers can help initiate tasks. Passion: Connecting tasks to core values and larger purpose provides sustained motivation beyond immediate interest. Self-Compassion: Understanding your ADHD motivational patterns as different (not deficient) is key to developing effective strategies. Environmental Design: Intentionally create spaces and routines that incorporate INCUP elements whilst minimising unhelpful distractions. Working with Your Brain: Success with ADHD isn't about forcing neurotypical approaches, but leveraging your unique motivational profile. Read more about ADHD in adulthood and learn strategies that can help you thrive with your unique mind. See our related articles: " 12 Most Damaging Myths About Adult ADHD: Facts About ADHD in Adulthood" , By Dr Sara Tookey " LGBTQIA+ and Neurodivergent: Shining a Light on Intersectionality and Mental Health" , By Dr Sara Tookey " The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough" , By Dr Sara Tookey ' Is Adult ADHD the Latest Trend? ', By Dr Sara Tookey " Why Self-Compassion is Essential for High-Functioning and Late-Diagnosed ADHD Adults ", By Dr Sara Tookey " Psychedelics and Neurodivergence: Understanding Current Research and Integration Needs ", By Dr Sara Tookey " Do You Need a Formal Diagnosis of ADHD or Autism in Adulthood? A Neurodivergence-informed Perspective ", By Dr Sara Tookey " The Neurodiversity Paradigm: How Embracing Cognitive Diversity Transforms Workplace Culture " , By Dr Sara Tookey The Interest-Based Nervous System and High-Functioning ADHD Traditional approaches to productivity often assume everyone operates with an importance-based nervous system —one that responds reliably to deadlines, consequences, and obligations. However, many ADHD adults function primarily through an interest-based nervous system , which responds to entirely different motivational factors (Volkow et al., 2011). This difference isn't about willpower or character; it's about neurobiology. The ADHD brain typically has altered dopamine functioning, which affects how we experience motivation, reward, and the ability to initiate and sustain attention (Volkow et al., 2009; Hoogman et al., 2017). Introducing INCUP: The Five Motivational Keys for ADHD Minds Psychologist Dr William Dodson proposed the INCUP framework to describe the five primary factors that effectively motivate the ADHD brain (Dodson, 2021). Understanding these can help you work with your neurobiology rather than against it. Interest For the ADHD brain, genuine interest is perhaps the most powerful motivator. When something captures your interest, your brain releases dopamine—the neurotransmitter associated with pleasure, reward, and attention—allowing you to engage more fully. Why it matters : People with ADHD typically have lower baseline levels of dopamine. Activities that naturally spark interest provide that crucial dopamine boost, making engagement possible and sometimes even effortless (Luman et al., 2010; Sonuga-Barke, 2005). Practical application : Look for aspects of necessary tasks that genuinely interest you. Can you approach a work project from an angle that engages your curiosity? Can you connect routine responsibilities to larger interests or values that matter to you? Novelty The ADHD brain is particularly responsive to what's new and different. Novel experiences and approaches can trigger dopamine release, making it easier to engage with tasks that might otherwise feel mundane. Why it matters : The pursuit of novelty isn't merely preference—it's a neurobiological response that can significantly impact your ability to focus and engage (Kooij et al., 2019; Tegelbeckers et al., 2016). Practical application : Introduce new elements to routine tasks. Work in different environments, use different tools, or approach familiar tasks from new angles. Even small changes can stimulate the novelty response. Challenge Many adults with ADHD find themselves remarkably focused when facing the right kind of challenge. When a task requires problem-solving and stretches your abilities (without overwhelming them), it can become intrinsically motivating. Why it matters : The right level of challenge creates a state of flow and engagement that can bypass typical attention difficulties (Csikszentmihalyi, 1990; Østergaard et al., 2021). Practical application : Break larger tasks into smaller challenges with clear completion points. Set challenges for yourself with meaningful rewards. Remember that the challenge should be sufficient to engage your problem-solving abilities without triggering avoidance. Urgency The approaching deadline, the last-minute preparation—these scenarios often trigger intense focus and productivity in ADHD minds. While this isn't always the healthiest motivation pattern, understanding it can help harness its power more effectively. Why it matters : The urgency response often creates what many with ADHD describe as "11th-hour clarity"—a sudden ability to focus intensely when time pressure becomes real (Rubia et al., 2009; Toplak et al., 2013). Practical application : Create artificial urgency through timers, accountability systems, or breaking work into smaller "urgent" segments. The Pomodoro Technique (working in focused 25-minute intervals) can be particularly effective for creating manageable urgency. Passion When something deeply matters to you—when it connects to your values, identity, or vision—the motivation often follows. Passion can create sustained interest that overcomes typical ADHD barriers to engagement. Why it matters : Passion creates meaning, and meaningful activities are more likely to sustain attention even through difficult aspects of the work (Sedgwick et al., 2019; Hupfeld et al., 2019). Practical application : Connect tasks to your core values and larger purpose whenever possible. Look for ways your work or responsibilities contribute to what matters most to you. Beyond Understanding: Creating INCUP-Friendly Environments Understanding these motivation factors is only the beginning. The next step is intentionally designing your life and work to incorporate them: Environmental design : Create spaces and routines that naturally incorporate novelty and interest whilst minimising distractions that don't serve you. Task restructuring : Break larger responsibilities into smaller, more challenge-oriented components with clear completion points. Motivation mapping : Identify which INCUP factors work best for different types of tasks. Some may respond better to urgency, whilst others might need a passion connection. Self-compassion practice : Recognise that your motivational patterns are different, not deficient. Working with your neurobiology rather than against it is both more effective and kinder to yourself. The Role of ADHD Treatment Whilst understanding and applying the INCUP framework can significantly improve your relationship with motivation, effective ADHD management often requires a comprehensive approach. ADHD medications work directly on dopamine systems, helping to address the neurobiological factors that affect motivation (Faraone et al., 2021; Cortese et al., 2018). Therapeutic approaches such as Cognitive Behavioural Therapy and coaching can also provide valuable strategies for implementing INCUP principles in daily life (Young et al., 2020; Lopez et al., 2018). At True North Psychology, we take a holistic approach to ADHD support, combining medication management (where appropriate) with psychological strategies tailored to your unique brain. True North Psychology protected image, 2025 Conclusion: Working With Your Brain, Not Against It Living successfully with ADHD isn't about forcing yourself to operate like a neurotypical brain. It's about understanding your unique motivational profile and creating environments where you can thrive. The INCUP framework offers a compassionate and effective way to approach productivity and engagement. Rather than seeing inconsistent motivation as a personal failing, recognise it as valuable information about how your brain works best. By intentionally incorporating interest, novelty, challenge, urgency, and passion into your life and work, you can unlock motivation patterns that feel more natural and sustainable. This isn't just about getting things done—it's about honouring your neurodiversity whilst creating a life that works with your brain rather than against it. Final Point: What Everybody Needs to Know About Neurodivergence Whether diagnosed or not, neurodivergent individuals often face systemic barriers and vulnerabilities. Whether professionally diagnosed or self-identified, it's crucial to remember that being neurodivergent is not a choice. For those who self-diagnose later in life, traits may become more apparent as they feel safer to be themselves. Supporting individuals on their journey of self-discovery, regardless of their diagnostic status, is essential for their well-being and self-acceptance. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE?   Read Our Related Articles " 12 Most Damaging Myths About Adult ADHD: Facts About ADHD in Adulthood" , By Dr Sara Tookey " LGBTQIA+ and Neurodivergent: Shining a Light on Intersectionality and Mental Health" , By Dr Sara Tookey " The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough" , By Dr Sara Tookey ' Is Adult ADHD the Latest Trend? ', By Dr Sara Tookey " Why Self-Compassion is Essential for High-Functioning and Late-Diagnosed ADHD Adults ", By Dr Sara Tookey " Psychedelics and Neurodivergence: Understanding Current Research and Integration Needs ", By Dr Sara Tookey " Do You Need a Formal Diagnosis of ADHD or Autism in Adulthood? A Neurodivergence-informed Perspective ", By Dr Sara Tookey " The Neurodiversity Paradigm: How Embracing Cognitive Diversity Transforms Workplace Culture " ,  By Dr Sara Tookey Curious if You of Someone You Know Might be ADHD? Book a free screening call  with Dr. Tookey to learn about our compassionate assessment approach Visit our neurodiversity-affirming assessments page to learn more about our c omprehensive ADHD and AuDHD diagnostic assessment offerings : https://www.truenorth-psychology.com/nd-assessments At TNP we specialise in High-Functioning ADHD and other non-typical presentations of ADHD. Explore our neurodiversity-affirming therapy services If you're looking for support with ADHD, including assessment, diagnosis, or management strategies, our team at True North Psychology offers neurodiversity-affirming psychological services. Contact us today to learn how we can help you work with your unique brain. STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Psychologists on our platform have experience of working with neurodiverse individuals and some have special interests and expertise in the areas of ADHD and Autism.  Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call References Cortese, S., Adamo, N., Del Giovane, C., Mohr-Jensen, C., Hayes, A. J., Carucci, S., et al. (2018). Comparative efficacy and tolerability of medications for attention-deficit hyperactivity disorder in children, adolescents, and adults: A systematic review and network meta-analysis. The Lancet Psychiatry, 5(9), 727–738. Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row. Dodson, W. (2021). How ADHD ignites rejection sensitive dysphoria. ADDitude Magazine. https://www.additudemag.com/rejection-sensitive-dysphoria-adhd-emotional-dysregulation/ Faraone, S. V., Banaschewski, T., Coghill, D., Zheng, Y., Biederman, J., Bellgrove, M. A., et al. (2021). The World Federation of ADHD International Consensus Statement: 208 evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews, 128, 789–818. Hoogman, M., Bralten, J., Hibar, D. P., Mennes, M., Zwiers, M. P., Schweren, L. S., et al. (2017). Subcortical brain volume differences in participants with attention deficit hyperactivity disorder in children and adults: A cross-sectional mega-analysis. The Lancet Psychiatry, 4(4), 310–319. Hupfeld, K. E., Abagis, T. R., & Shah, P. (2019). Living "in the zone": Hyperfocus in adult ADHD. ADHD Attention Deficit and Hyperactivity Disorders, 11, 191-208. Kooij, J. J. S., Bijlenga, D., Salerno, L., Jaeschke, R., Bitter, I., Balázs, J., et al. (2019). Updated European Consensus Statement on diagnosis and treatment of adult ADHD. European Psychiatry, 56(1), 14–34. Lopez, P. L., Torrente, F. M., Ciapponi, A., Lischinsky, A. G., Cetkovich-Bakmas, M., Rojas, J. I., et al. (2018). Cognitive-behavioural interventions for attention deficit hyperactivity disorder (ADHD) in adults. Cochrane Database of Systematic Reviews, 3. Luman, M., Tripp, G., & Scheres, A. (2010). Identifying the neurobiology of altered reinforcement sensitivity in ADHD: A review and research agenda. Neuroscience & Biobehavioral Reviews, 34(5), 744–754. Rubia, K., Halari, R., Christakou, A., & Taylor, E. (2009). Impulsiveness as a timing disturbance: Neurocognitive abnormalities in attention-deficit hyperactivity disorder during temporal processes and normalization with methylphenidate. Philosophical Transactions of the Royal Society B: Biological Sciences, 364(1525), 1919–1931. Sonuga-Barke, E. J. S. (2005). Causal models of attention-deficit/hyperactivity disorder: From common simple deficits to multiple developmental pathways. Biological Psychiatry, 57(11), 1231–1238. Tegelbeckers, J., Bunzeck, N., Duzel, E., Bonath, B., Flechtner, H.-H., & Krauel, K. (2016). Altered salience processing in attention deficit hyperactivity disorder. Human Brain Mapping, 37(6), 2244–2257. Volkow, N. D., Wang, G.-J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., et al. (2009). Evaluating dopamine reward pathway in ADHD: Clinical implications. JAMA, 302(10), 1084–1091. Volkow, N. D., Wang, G.-J., Newcorn, J. H., Kollins, S. H., Wigal, T. L., Telang, F., et al. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147–1154. Young, Z., Moghaddam, N., & Tickle, A. (2020). The efficacy of cognitive behavioral therapy for adults with ADHD: A systematic review and meta-analysis of randomized controlled trials. Journal of Attention Disorders, 24(6), 875-888.

Written by Dr Sara Tookey TNP created image, True North Psychology, 2025 - multicoloured artwork image of painted silhouettes of faces looking in different directions As we celebrate Neurodiversity Celebration Week, organisations have a unique opportunity to reconsider how they think about cognitive differences in the workplace. The neurodiversity paradigm—a term coined by sociologist Judy Singer—represents a fundamental shift in how we understand human neurological variation, with profound implications for workplace inclusion, innovation, and productivity. What is the Neurodiversity Paradigm?  The neurodiversity paradigm views neurological differences such as autism, ADHD, dyslexia, and others as natural variations in the human genome rather than deficits or disorders. This perspective goes beyond specific diagnoses to recognise that all human brains are unique, with different strengths, challenges, and ways of processing information. Neurodiversity in the Workplace: Organisations embracing neurodiversity gain significant advantages: Access to untapped talent pools with unique cognitive strengths Enhanced problem-solving through diverse thinking styles Increased innovation through different perspectives Improved products and services that work for more diverse users Stronger, more adaptable teams with complementary cognitive styles When workplace environments are designed to support the different ways neurodivergent employees think, process information, and experience the world, organisations unlock tremendous potential. Neurodivergent professionals bring valuable perspectives, skills, and approaches that can drive innovation and provide competitive advantages. Rather than viewing neurodivergence as something to "work around," forward-thinking organisations recognise that these diverse cognitive styles are essential assets to any high-performing team. Moving Beyond the Accommodation Model:  Traditional approaches to neurodiversity in the workplace have focused on accommodations for diagnosed conditions. While important, this approach is limited by: Requiring disclosure and formal diagnosis Placing the burden of adaptation on neurodivergent individuals Maintaining a deficit perspective rather than recognising strengths Missing opportunities to improve workplace practices for everyone Implementing a Neurodiversity-Affirming Workplace:  Forward-thinking organisations can: Create flexible work environments that support different cognitive styles Develop communication approaches that accommodate diverse processing needs Build teams that leverage complementary thinking patterns Recognise and reward different paths to successful outcomes Train managers to value and support neurological differences Conclusion:  The neurodiversity paradigm is not simply about accommodating diagnosed conditions—it's about recognising that cognitive diversity is a valuable asset. By embracing this perspective, organisations can create environments where all employees can bring their authentic selves to work and contribute their unique cognitive strengths. This Neurodiversity Celebration Week, consider how your organisation might move beyond traditional models to truly embrace the full spectrum of human cognition. True North Psychology Ltd., 2025 - protected image; Image shows TNP logo as black and white compass with arrows and a background of evergreen trees. How True North Psychology Can Help Your Organisation At True North Psychology, we provide specialised consultancy services to help organisations develop truly neurodiversity-affirming workplaces. Our approach moves beyond basic compliance to create environments where neurodivergent talent can thrive and contribute their unique strengths. Our workplace consultancy offerings include: Neurodiversity Awareness Training : Interactive workshops for teams and leaders to understand the neurodiversity paradigm and its practical applications Workplace Environment Assessments : Comprehensive evaluation of physical spaces, policies, and practices with actionable recommendations Communication Protocol Development : Creating inclusive communication systems that work for diverse cognitive styles Leadership Coaching : Supporting managers to effectively lead and leverage neurodivergent talent Policy Development : Crafting neurodiversity-affirming HR practices and policies We tailor our approach to your organisation's specific needs, culture, and goals. Whether you're just beginning your neurodiversity inclusion journey or looking to enhance existing initiatives, our team of experienced psychologists can provide the guidance and practical strategies you need. Contact us today to discuss how we can help your organisation harness the full potential of a neurodivergent workforce. Email drsaratookey@truenorth-psychology.com to schedule a consultation. Final Point: What Everybody Needs to Know About Neurodivergence Whether diagnosed or not, neurodivergent individuals often face systemic barriers and vulnerabilities. Whether professionally diagnosed or self-identified, it's crucial to remember that being neurodivergent is not a choice. For those who self-diagnose later in life, traits may become more apparent as they feel safer to be themselves. Supporting individuals on their journey of self-discovery, regardless of their diagnostic status, is essential for their well-being and self-acceptance. Looking for a Comprehensive ADHD Assessment? Enquire about an assessment or neurodivergent-affirming therapy with our specialist psychologists and psychotherapists. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE?   For those interested in deepening their understanding of ADHD and autism in adulthood and/or the neurodiversity perspective, the following resources may be helpful: Wise, S. (2024). The Neurodiversity Smorgasbord: An Alternative Framework for Understanding Differences Outside of Diagnostic Labels. https://www.livedexperienceeducator.com/blog/theneurodiversitysmorgasbord ADHD Works : Provides free templates for requesting "reasonable adjustments" at work and knowing your rights as a neurodivergent individual at work. The ADHD Women's Project - A website offering resources and community for women with ADHD. The Autistic Self Advocacy Network   (ASAN) is a leading advocacy organisation run by and for autistic individuals. Their website provides extensive information and resources on autism acceptance and neurodiversity. Foundations for Divergent Minds  (USA based) International Badass Activists For those interested in exploring the intersection of neurodivergence and other aspects of identity, our article "LGBTQIA+ and Neurodivergent: Shining a Light on Intersectionality and Mental Health" https://www.truenorth-psychology.com/post/neurodivergent-pride-mental-wellness-for-lgbtqia-communities Tookey, S. (2024). Is Adult ADHD the Latest Trend? True North Psychology. https://www.truenorth-psychology.com/post/is-adult-adhd-the-latest-trend Tookey , S. (2024). The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough. True North Psychology. https://www.truenorth-psychology.com/post/hidden-struggle-of-high-functioning-adhd-in-adulthood Tookey , S. (2024). Celebrating Neurodiversity: Understanding the Autism Spectrum. True North Psychology. https://www.truenorth-psychology.com/post/celebrating-neurodiversity-understanding-the-autism-spectrum Books about Neurodiversity "NeuroTribes: The Legacy of Autism and the Future of Neurodiversity" by Steve Silberman is a highly acclaimed book that explores the history, science, and politics of autism and the neurodiversity movement. Different, Not Less: A Neurodivergent's Guide to Embracing Your True Self and Finding Your Happily Ever After - by Chloe Hayden Divergent Mind: Thriving in a World That Wasn’t Designed For You - by Jenara Nerenberg How Not to Fit In: An Unapologetic Guide to Navigating Autism and ADHD  - by Jess Joy   and Charlotte Mia UNMASKED: The Ultimate Guide to ADHD, Autism and Neurodivergence  - by Ellie Middleton The Neurodivergent Friendly Workbook of DBT (Dialectical Behaviour Therapy) Skills  - by Sonny Jane Wise The Pocket Guide to Neurodiversity  by Daniel Aherne The Power of Different: The Link Between Disorder and Genius  - by Gail Saltz STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   SUBSCRIBE   to learn more about adult ADHD, get tips on managing and thriving with ADHD, and keep up to date with our service announcements and events. NEED THERAPEUTIC SUPPORT? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology we provide a neurodiversity-affirming and inclusive approach to therapy - listening to neurodivergent voices and providing appropriate accommodations and approaches to supportive our clients and staff. Psychologists on our platform have experience of working with neurodiverse individuals and some have special interests and expertise in the areas of ADHD and Autism.  Book a FREE 30-minute Therapy Discovery Call with one of our neurodivergent-affirming Psychologists Today. Get Started & Book your Therapy Discovery Call

Written by Dr Sara Tookey Key Highlights : What You Need to Know About AuDHD It's Real, Not a Trend : 40-70% of autistic individuals also meet criteria for ADHD, with up to half of those with ADHD showing autistic traits The "Living Contradiction" : AuDHD individuals experience internal conflicts between competing neurological needs (routine vs. novelty, structure vs. flexibility) Masking Effect : ADHD and autism traits can hide each other, making diagnosis challenging and often leading to misidentification Unique Strengths : AuDHD brains offer exceptional pattern recognition, creative problem-solving, and innovative thinking that combines structure with flexibility Cyclical Patterns : Unlike either condition alone, AuDHD follows distinctive cycles of high energy followed by crashes Professional Recognition Growing : Increasing numbers of specialists are trained to recognise and assess this intersection What Is AuDHD? Not a Trend: The Science Behind AuDHD T he Lived Experience of AuDHD How ADHD and Autism Mask Each Other Strengths and Abilities: The AuDHD Advantage Moving Forward : Stay Connected / Get Help Now References for this article Resources & Further Reading What Is AuDHD? Until relatively recently (2013), Autism and Attention-Deficit/Hyperactivity Disorder (ADHD) were considered distinct conditions that couldn't be diagnosed together. However, research has increasingly revealed significant overlap between these conditions, leading to growing recognition of what many now call "AuDHD"  - the co-occurrence of both autism and ADHD in the same person. This article explores what it's actually like to live with this intersection, why it's not just a trend, and the unique experiences that characterise the AuDHD brain. New to AuDHD?  This article focuses on understanding the lived experience and provides practical steps about diagnosis and support. Not a Trend: The Science Behind AuDHD Despite some dismissive commentary suggesting that AuDHD is "just a TikTok diagnosis," the scientific evidence tells a different story: The Research Shows: 40-70%  of autistic individuals also meet criteria for ADHD Up to half  of those with ADHD show autistic traits ( Boyle, 2024 ; Waldren et al., 2024 ) Twin studies  show a genetic overlap becoming stronger as people age—suggesting that many of the same genes that contribute to autism also contribute to ADHD ( Ronald et al., 2008 ; Reiersen et al., 2008 ). Research by Taylor et al. (2015) found that autistic individuals who experienced communication differences had the strongest genetic overlap with ADHD traits. As Siân Boyle notes in an article in The Guardian:  "...some critics like to describe ADHD – and more recently autism – as a 'fashionable' diagnosis, a misinformed excuse for life's struggles" ( Boyle, 2024 ).  This criticism overlooks substantial research and real lived experiences. Why They Overlap: Both autism and ADHD involve: Differences in executive functioning (e.g. attention and impulsivity) Sensory processing differences Challenges with emotional regulation Social communication  differences Often co-occur with anxiety and depression Involve masking behaviours  as coping strategies The Lived Experience of AuDHD The "Living Contradiction" Many individuals with AuDHD describe feeling like a "living contradiction."  As one person shared with ADDitude Magazine : "I often feel like a living contradiction. I want order but cannot maintain it. I want to be systematic and precise but struggle with it, which leaves me constantly feeling not good enough"  ( ADDitude Editors, 2024 ). Samantha Stein's 5 Key AuDHD Characteristics Samantha Stein , a late-diagnosed AuDHDer and advocate describes five key experiences of AuDHD in her viral YouTube video  (2+ million views): 1. Internal Conflict:  Stein’s words depict this very clearly - "You might feel constant inner conflict with yourself which often results in becoming frequently frustrated with yourself. You may crave order and routine but be unable to maintain it; You might get overstimulated as much as you get under stimulated, and sometimes this might even happen at the same time or in a very short space of time"  ( Stein, 2024 ). 2. Traits Balance Each Other Out: "The opposing actions of autistic and ADHD traits can seem to balance each other out or maybe even conceal each other... the social awkwardness aspect of my autism often kind of gave in to the chattiness and sociability of my ADHD, so from the outside I kind of just appeared as if I was shy at first and then took a little bit of time to warm up to people. But that wasn't what was happening inside, both of those people were me" ( Stein, 2024 ). 3. Different Versions in Different Environments : Stein describes how her AuDHD traits shift depending on her environment: "Out of the house I'm getting some kind of novelty and stimulation so the ADHD monster within is pretty satisfied... But the things that I can't control out of the house is the sensory environment and it's a less predictable social environment too and those are the things that my autistic self starts to struggle with"  ( Stein, 2024 ). 4. Varied Special Interests and Hyperfixations   "If you're also an ADHDer, you may be more likely to have more intense special interests for a shorter time... to use up the dopamine before switching to another one. Possibly, alongside longer running special interests... that are more stable and less prone to being suddenly bored with it"  ( Stein, 2024 ). 5. Relating to Other AuDHDers   "I feel like I am often, dare I say, a little bit too much for autistic people. I talk a lot and I get excited... So I do actually tend to have more friends who are just ADHDers. The irony is that these people are often too much for me. So I tend to find myself needing more downtime from socialising and more social recovery time than they do"  ( Stein, 2024 ). A Walking Contradiction: Competing Needs Common internal conflicts include: Autistic Brain Wants ADHD Brain Wants Result Routine and predictability Novelty and spontaneity Internal tension Deep focus on interests Variety and stimulation Attention conflicts Quiet, controlled environments Social interaction and buzz Sensory over/underwhelm Structure and order Flexibility and freedom Planning struggles To understand the AuDHD experience it’s essential to take into account not just the external “symptoms” or behaviours linked to Autism or ADHD, but to take into account the internal experiences which are often in conflict.  Stein captures this eloquently when she says in her video: "These two sides of me are both there, they're both part of me but sometimes they have completely opposite desires and needs"   (Stein, 2024). The Cyclical Nature of AuDHD Mattia Maurée , an AuDHD coach and composer, highlights a unique characteristic: AuDHD follows a cyclical pattern  with big bursts of energy followed by crashes ( Boyle, 2024 ). This differs from either condition alone, creating rhythms that individuals must learn to navigate. This may be a reason why we often see depression, burnout and anxiety as a common experience for AuDHD individuals. How ADHD and Autism Mask Each Other One of the most fascinating aspects of AuDHD is how each condition can effectively hide the other, creating complex presentations that often confuse both individuals and professionals.  Dr. Khurram Sadiq (AuDHD psychiatrist and lived-experience expert) describes three distinct types of AuDHD presentations that help explain why diagnosis can be so challenging, and highlights the need for specialised training for clinicians who are diagnosing ADHD and or Autism effectively.  ADHD-Prominent Presentation -  When ADHD Masks Autism ADHD traits mask autistic features. ADHD characteristics like impulsivity, social chattiness, and emotional expressiveness can directly contradict stereotypical views of autism. A person might be: Too socially engaged to "seem autistic" Too spontaneous to fit the rigid, routinised autism stereotype Too emotionally expressive to match the "flat affect" often associated with autism Professionals often fail to look beyond single neurodivergent presentation, like ADHD, to identify underlying autistic traits. Autism-Prominent Presentation - When Autism Masks ADHD Conversely, when autism is the dominant presentation, autistic traits can effectively disguise ADHD: Intense focus on special interests might mask the difficulty sustaining attention typical in ADHD Preference for routine might contain the disorganisation associated with ADHD Social difficulties might be attributed solely to autism, missing the impulsivity and rejection sensitivity of ADHD 3. The Seesaw Presentation This mixed presentation happens when someone constantly oscillates between the two conditions. This may be experienced as an internal tension between the need for social interaction but exhaustion with social engagement, or between the desire for order and the reality of disorganisation. Dr. Sadiq notes, "ADHD can actually serve as 'a friend to autism' by preventing someone from becoming too reclusive, while autism can provide structure that helps contain ADHD's scattered energy" (ADHD Chatter). View the complete interview with Dr Sadiq on ADHD Chatter (in resources section) to learn more. Why Professionals Miss It In one case, Dr. Sadiq realised within 15 minutes that a patient referred for ADHD was actually autistic: "If I had no lived experience of autism and ADHD I would have missed it completely. I would have diagnosed either social anxiety or a personality disorder"  ( Boyle, 2024 ). Strengths and Abilities: The AuDHD Advantage While challenges exist, AuDHD individuals often possess unique strengths: Cognitive Strengths: Pattern recognition  across diverse contexts Creative problem-solving  with systematic thinking Hyperfocus  capabilities on interests Innovative thinking  combining structure with flexibility Strong memory  for specialised topics Social and Emotional Strengths: Deep empathy  and emotional insight Strong sense of justice  and authenticity Unique perspectives  that challenge norms Attention to detail  others miss Paul Dyson , CTO and co-founder of Singletrack, describes his AuDHD experience: "I may find it near-impossible to focus on any task that doesn't capture my interest, but give me something that does and I can hyperfocus on it, completing work in a few hours that most people would require days to do"  (Dyson, 2022). Living Authentically with AuDHD Understanding AuDHD is about more than diagnosis—it's about authentic living that honours both sides of your neurotype. Key Principles for AuDHD Life: Embrace the paradox : You contain multitudes, and that's your strength Honour both sides : Create space for both autism and ADHD needs Build flexible structure : Systems that provide security with room for spontaneity Practice self-compassion : Be kind to yourself through the internal conflicts Find your community : Connect with others who understand the intersection If you see yourself in these experiences, know that: You're not broken  – your brain works differently Recognition matters  – understanding can transform self-perception Support exists  – professionals are increasingly trained in AuDHD You're not alone  – there's a growing community of AuDHD individuals Diagnosis isn't always necessary, but self-understanding can transform challenges into strengths and help support a brighter direction forward. One of our AuDHD clients describes the impact of having a diagnosis: "For years I blamed myself for things I couldn't control. This label helps me understand myself and show myself compassion." - Anonymous AuDHD Client, True North Psychology Seeking Assessment and Support Wondering if you might be AuDHD? 🔸 If you're seeking diagnosis: Research AuDHD-informed assessors in your area or online (keep this within the country or state where you live to ensure your diagnosis is recognised by local services) Collect childhood evidence and current examples Prepare questions about their assessment process Consider bringing a support person 🔸 If you're newly diagnosed: Give yourself time to process, greive and develop an understanding Connect with AuDHD communities online  Explore accommodations for work/school Consider therapy with an AuDHD-informed professional 🔸 If you're supporting someone else: Educate yourself about AuDHD experiences Validate their internal conflicts and contradictions Help them find appropriate professional support Be patient with their unique rhythms and needs Finding the Right Assessment for You If you suspect you may have AuDHD, comprehensive, compassionate assessment can provide clarity and direction. What to Look For in Assessment Providers Essential Qualities: ✅ Experienced with both  ADHD and autism ✅ Understand gender differences  in presentation ✅ Take a strengths-based, neurodiversity-affirming  approach ✅ Consider the impact of masking  and a person's internal experiences ✅ Provide comprehensive post-diagnosis support At True North Psychology, we provide neurodiversity-affirming assessment and support  specifically designed for individuals exploring or living with AuDHD. Our approach recognises the unique intersection of autism and ADHD while honouring your individual experience.  Visit our neurodiversity-affirming assessments page to learn more about our comprehensive diagnostic assessment offerings: https://www.truenorth-psychology.com/nd-assessments Book a free screening call with our lead Psychologist and ADHD/ AuDHD Assessor, Dr Sara Tookey to see if our approach to assessment and therapy would be a good fit for you Questions to Ask Potential Assessors About their experience: How many AuDHD assessments have you conducted? What training do you have in both autism and ADHD? How do you assess masking behaviours and internal experiences? About their process: How long does the assessment take? Do you include breaks and accommodations? How do you handle contradictory presentations? About support: What happens after diagnosis? Do you provide resources and follow-up? Can you recommend appropriate therapists? Preparing for Assessment Collect evidence if you can: School reports and feedback Work performance reviews Examples of special interests/hyperfixations Sensory sensitivities and preferences Masking strategies you've used Bring support: Someone who knew you as a child Partner or close friend who understands your traits Written examples if verbal communication is challenging Fidget toys, comfort item, anything that will help to support you during your appointment Professional Support & Self-Management Assessment and Diagnosis Comprehensive evaluation  by professionals familiar with both conditions Recognition  of how symptoms interact and mask each other Understanding  of gender and cultural differences in presentation Therapeutic Approaches Therapy  adapted for neurodivergent individuals Occupational therapy  for sensory needs and daily living skills Social skills support  that acknowledges both conditions Medication management  when appropriate and desired Specialised Services Neurodiversity-affirming therapists  who understand AuDHD Trauma-informed care  for those with complex histories Relationships therapy (family/ couples)  to help those close to you understand AuDHD Executive Functioning Support Visual schedules and reminders  that accommodate both structure and flexibility Breaking tasks into smaller steps  with clear endpoints Creating flexible routines  that allow for both predictability and novelty Using technology  like apps, timers, and organisational tools Sensory Regulation Identifying  individual sensory needs and triggers Creating environments  that support both regulation and stimulation needs Using tools  like noise-canceling headphones, fidgets, or weighted blankets Planning  for sensory breaks and recovery time Social Support Building understanding  support networks who "get" AuDHD Learning to recognise  and respect personal limits Developing self-advocacy  skills for different environments Finding community  with other AuDHD individuals Daily Life Management For the home environment: Create sensory-friendly spaces that satisfy both ADHD stimulation needs and autistic regulation needs Use timers and visual cues for transitions Have both structured routines and flexibility built in For work/school: Advocate for accommodations that address both conditions Use movement breaks and fidget tools as needed Create systems that work with your unique brain patterns Finding balance: Seek friends who understand neurodivergence broadly Communicate your needs clearly and kindly Build in recovery time after social activities Remember that quality matters more than quantity in relationships Conclusion and Summary AuDHD represents a significant and growing area of understanding within neurodiversity research and practice. Far from being a trend, the co-occurrence of autism and ADHD reflects genuine differences that create unique experiences, challenges, and strengths. Key insights from this exploration include: Scientific Validity : Research consistently shows substantial overlap between autism and ADHD, with 40-70% of autistic individuals also meeting ADHD criteria Complex Presentations : The interaction between autism and ADHD creates "living contradictions" where individuals experience competing neurological needs Diagnostic Challenges : Each condition can mask the other, requiring specialists trained in recognising these complex intersections Unique Strengths : AuDHD individuals possess distinctive cognitive and social abilities that combine systematic thinking with creative flexibility Individual Journey : Understanding and support must be personalised, recognising that each person's AuDHD experience is unique Moving forward , the most important elements are: Self-compassion  through the internal conflicts and contradictions Professional support  from AuDHD-informed practitioners Community connection  with others who understand the intersection Flexible strategies  that honour both neurotypes simultaneously Whether you're exploring your own neurodivergence, supporting a loved one, or working professionally in this field, understanding AuDHD requires embracing complexity, celebrating difference, and recognising the extraordinary capabilities that emerge from this unique neurological intersection. Remember: Your brain isn't broken – it's beautifully, complexly different. And in that difference lies tremendous potential for innovation, insight, and authentic living. This article is part of True North Psychology's commitment to providing accessible, evidence-based information about neurodiversity. All content is for educational purposes and should not replace professional medical advice. Resources & Further Reading 🔗 Related Reading From Our Blog: Why Self-Compassion is So Essential to Late-Diagnosed ADHD Adults  - The relationship between shame and compassion in ADHD adults The Hidden Struggle: When High-Functioning ADHD in Adulthood Leads to Burnout and Breakthrough  - How high achievement can mask neurodivergence until crisis points Neurodivergent Pride and Mental Wellness for LGBTQIA+ Communities  - Intersections of identity and neurodivergence Psychedelics and Neurodivergence: Understanding Current Research and Integration Needs - Explore how psychedelics might affect people with ADHD and autism and considerations for safety and integration Beyond the diagnosis: A guide to AuDHD support that helps , By Dr Sara Tookey - Learn about AuDHD and what actually helps 📺 Educational Videos 5 Signs You Have ADHD and Autism - Yo Samdy Sam  - Stein's detailed explanation of AuDHD internal experiences ADHD Chatter Podcast - Dr. Khurram Sadiq on AuDHD  - Expert clinical insights on assessment and presentation ADHD Chatter - Dr. Becky Quicke on AuDHD in Women  - Specialized focus on women and girls ADHD Chatter - Dr. Samantha Hiew on AuDHD Research  - Latest research perspectives 📚 Essential Books: " Explaining AuDHD "  by Dr. Khurram Sadiq - Expert-led guide to understanding the intersection " AuDHD: Blooming Differently "  by Leanne Maskell - Personal journey and practical insights " Different, Not Less "  by Chloe Hayden - Neurodivergent guide to embracing your true self " Divergent Mind "  by Jenara Nerenberg - Thriving in a world not designed for neurodivergent minds " How Not to Fit In "  by Jess Joy and Charlotte Mia - Unapologetic guide to navigating autism and ADHD " UNMASKED "  by Ellie Middleton - Ultimate guide to ADHD, autism and neurodivergence " The Neurodivergent Friendly Workbook of DBT "  by Sonny Jane Wise - Practical skills workbook 🌐 Online Communities & Professional Resources Neurodivergent Practitioners Directory  - neurodivergentpractitioners.org AuDHD support forums  - Connect with others sharing similar experiences NHS UK list of autism resources  and support for individuals, families, and employers The Autistic Self Advocacy Network (ASAN)   is a leading advocacy organisation run by and for autistic individuals. Their website provides extensive information and resources on autism acceptance and neurodiversity. AuDHD blog run by AuDHD Clinical Psychologist: https://unnormal.substack.com/p/answering-your-questions 📱 Immediate Support Crisis helplines  if you're experiencing mental health difficulties Online AuDHD communities  for peer support and validation https://neurodivergentpractitioners.org/listing/silvia-audhd-autistic-and-adhd-support-group-for-adults/ Neurodiversity-affirming therapists  directory searches 🏥 Assessment and Therapeutic Support Services True North Psychology ( Dr Sara Tookey's Practice) Neurodiversity-affirming therapy and assessments (ADHD & AuDHD) for adults (with specialisms in high-functioning, high-masking adults and LGBTQIA++ intersections) https://www.truenorth-psychology.com/adhd-assessments-and-support 👨‍👩‍👧‍👦 For Families & Partners Understanding AuDHD in relationships  - Communication strategies and support approaches https://embrace-autism.com/audhd-and-relationships-part-i/ Parenting as neurodivergent parents  - Resources neurodivergent parents: https://www.theneurodiversitypractice.com/ Our AuDHD-Informed Services Include: Comprehensive Assessments  that understand masking and trait interaction Post-Diagnosis Support   to help you understand and integrate your diagnosis Therapy approaches  adapted for the unique AuDHD experience Family/partner support  to help your loved ones understand your neurotype Learn more from our Neurodiversity Assessments page here: https://www.truenorth-psychology.com/nd-assessments Book a Free Assessment Screening Call or Therapist Matching Call with our lead Psychologist and ADHD/ Autism /AuDHD Assessor, Dr Sara Tookey to see if our approach to assessment would be a good fit for you This article is a repost of a guest article written for AuDHD day and available on Substack on the AuDHD Information hub @audhdinformationhub : https://audhdday.substack.com/p/beyond-the-diagnosis-a-guide-to-audhd This article  is part of True North Psychology's commitment to providing accessible, evidence-based information about neurodiversity. All content is for educational purposes and should not replace professional medical advice. THINK YOU COULD BE AUTISTIC, ADHD OR BOTH (AUDHD)? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology, we provide neurodiversity-affirming assessment and therapeutic support specifically designed for ADHD, autistic and AuDHD adults. Our approach recognises the unique intersection of autism and ADHD while honouring your unique experience. Book your FREE Assessment Screening Call or Therapy Discovery Call STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   Subscribe to our newsletter to keep up to date on the latest news, events, resources and features from True North Psychology References ADDitude Editors. (2024). AuDHD Medication Side Effects: When Stimulants Unmask Autism Traits. ADDitude Magazine . https://www.additudemag.com/audhd-medication-side-effects/ Boyle, S. (2024, April 4). The sudden rise of AuDHD: what is behind the rocketing rates of this life-changing diagnosis? The Guardian . https://www.theguardian.com/lifeandstyle/2024/apr/04/audhd-what-is-behind-rocketing-rates-life-changing-diagnosis Embrace Autism. (2024). AuDHD & stimulant medication. https://embrace-autism.com/audhd-and-stimulant-medication/ Mackereth, L. (2025). Uncovering Autism and ADHD in Gifted Adults: Burnout as a Diagnostic Catalyst. https://lindseymackereth.substack.com/p/adult-autism-andor-adhd-diagnosis Maskell, L. (2024). Assessments, Answers & Acceptance: ADHD & Autism. LinkedIn . https://www.linkedin.com/pulse/assessments-answers-acceptance-adhd-autism-leanne-maskell-bj2we Quicke, B. (2019). Dr Becky Quicke - Clinical Psychologist & Founder - Autistic Girls. LinkedIn . https://www.linkedin.com/in/dr-becky-quicke-965268b5/ Saline, S. (2022). Self-Compassion Practice for ADHD Shame. ADDitude Magazine . https://www.additudemag.com/self-compassion-practice-adhd-shame/ Saporito, K. (2024). ADHD, Autism, and Neurodivergence Are Coming Into Focus. ADDitude Magazine . https://www.additudemag.com/saporito-adhd-autism-neurodivergence/ Stein, S. (2024). 5 Signs You Have ADHD and Autism [Video]. YouTube . https://www.youtube.com/watch?v=pMx1DnSn-eg Waldren, L. H., Leung, F. Y., Hargitai, L. D., Burgoyne, A. P., Liceralde, V. R., Livingston, L. A., & Shah, P. (2024). Unpacking the overlap between Autism and ADHD in adults: A multi-method approach. Cortex , 160, 172-190. https://www.sciencedirect.com/science/article/pii/S0010945224000145?via%3Dihub

Written by Dr Sara Tookey Key Points: AuDHD creates a distinct neurotype with its own patterns, strengths, and challenges, not just "autism plus ADHD" AuDHDers often feel like they embody contradictions, such as craving routine and novelty simultaneously Processing your diagnosis is a normal and valuable journey; there's no "right" timeline Seeking AuDHD-specific information and connecting with the AuDHD community can be profoundly validating Professional support options include AuDHD-informed therapy, occupational therapy, speech & language therapy, and AuDHD coaching Workplace and educational accommodations, like Access to Work grants, can provide crucial support AuDHDers may have higher rates of certain physical conditions; advocating for proper healthcare is important With the right understanding and support, AuDHD brains can become one of your greatest assets The article provides an comprehensive list of essential AuDHD resources, including books, videos, online communities, professional directories, and physical health resources If you suspect you may have AuDHD, the article offers guidance on finding the right assessment, preparing for it, and questions to ask potential assessors Understanding Your Journey If you've recently received an AuDHD diagnosis (whether through a combined assessment or as your second diagnosis after already knowing about one condition) you're likely experiencing a complex mix of emotions. Relief at finally having answers. Grief for years of struggle without understanding. Perhaps overwhelm at trying to figure out what comes next. All of these feelings are completely valid. There's no timeline for processing this information, and you may cycle through different emotions, sometimes all in one day. This article aims to provide guidance and support as you navigate this new landscape, offering insights into the unique AuDHD experience, practical steps forward, and essential resources to help you thrive. What Makes AuDHD Unique Here's something important to understand: you're not "autism plus ADHD." While it wasn't until 2013 that dual diagnosis became formally possible, research shows that 40-70% of autistic individuals also meet criteria for ADHD (Young et al., 2011). Your AuDHD neurotype creates a distinct intersection with its own patterns, strengths, and challenges. The "Living Contradictions" Experience Many AuDHDers describe feeling like they embody contradictions: Craving routine AND novelty simultaneously You might need your morning coffee ritual but feel restless doing the same job for months Wanting structure YET needing flexibility You may plan your day meticulously but need to change plans when you're overstimulated Desiring social connection BUT finding it overwhelming You love deep conversations but need extensive recovery time after social events Getting overstimulated AND understimulated at the same time Your brain seeks more input while your nervous system says "STOP" These aren't character flaws or signs of confusion. Though they can feel like an inner turmoil at times, they're natural expressions of your neurodivergent brain. Your First Steps Forward 1. Give Yourself Permission to Process There's no "right" way to feel about your diagnosis. Many people spend weeks, months or even years looking back at their lives through this new lens of understanding. This reflection process, while sometimes difficult, is normal and valuable. 2. Seek AuDHD-Specific Information Generic autism or ADHD materials may have felt incomplete before, because they resonate with your AuDHD experience. Look for resources that specifically address how autism and ADHD intersect and sometimes conflict within one person. 3. Connect with Your Community Finding others who share your specific experience can be profoundly validating. AuDHD communities offer practical strategies, emotional support, and the relief of discovering your internal conflicts are shared experiences. 4. Consider Disclosure Carefully You have complete control over who you tell and when. Some people start with close family, others prefer connecting with online AuDHD communities first. It’s not your responsibility to explain or justify your diagnosis to anyone. Professional Support Options Choose what feels most pressing. You don't need to pursue everything at once. AuDHD-Informed Therapy Timeline: Initial sessions typically within 2-4 weeks for private practice, 6-18 months via NHS Typical cost: £80-150 per session privately What it helps with: Processing the complex emotions around your diagnosis, developing self-compassion, addressing trauma from years of misunderstanding, learning to unmask safely, relationship therapy, and managing co-occurring mental health conditions. Look for: Therapists who specifically mention neurodiversity-affirming approaches and experience with dual diagnoses, not just autism or ADHD separately. Occupational Therapy Timeline: Assessment within 6-12 weeks NHS, 2-4 weeks privately or charity organisations Typical cost: £80-150 per session privately, £200 - £500 for sensory needs assessment What it helps with: Understanding your unique sensory and processing patterns, creating environments that support rather than exhaust you, developing personalised regulation strategies, and adapting daily activities to your AuDHD needs. The aim isn’t on becoming "fully independent". It’'s making life more manageable and authentic to your experience. Speech & Language Therapy Timeline: Similar to OT Typical cost: £80-120 per session privately, NHS (referral pathways and wait times vary) What it helps with: Supporting your natural communication styles, addressing selective or situational mutism (when speaking feels impossible in certain situations), developing strategies for alexithymia (difficulty identifying emotions), and exploring alternative communication methods during overwhelming periods. This isn't about "fixing" how you communicate. It's about finding methods that work for your unique brain. AuDHD Coaching Timeline: Usually available within 2-4 weeks via private or charity service Typical cost: £60-120 per session What it helps with: Developing practical strategies that honour both your autistic and ADHD traits, creating organisational systems that provide structure while maintaining flexibility, and building accountability systems that motivate without overwhelming. AuDHD coaches understand that standard productivity advice often misses the mark for your neurotype. Workplace and Educational Support Reasonable Adjustments Both autism and ADHD qualify for workplace accommodations under the Equality Act 2010. Examples include: Sensory accommodations (noise-reducing headphones, lighting adjustments) Flexible working hours that account for your natural energy rhythms Written instructions to support information processing Modified meeting formats that work better for your communication style Access to Work Grants The UK government's Access to Work scheme can fund: Workplace coaching specifically trained in neurodivergent support Assistive technology and software Personal or virtual assistant services Travel assistance if public transport feels overwhelming Application timeline: 6-10 weeks (has been known to take up to 14 months) Coverage: Up to £66,000 annually for employed individuals Contact providers beforehand to confirm they accept Access to Work payments, as this can improve your application success. Physical Health Considerations Common Co-occurring Conditions Research indicates higher rates of certain physical conditions in neurodivergent populations: POTS (Postural Orthostatic Tachycardia Syndrome) EDS (Ehlers-Danlos Syndrome) and hypermobility Gastrointestinal issues Chronic fatigue and migraines Autoimmune conditions Dysautonomia Hormonal Impacts Hormonal fluctuations can significantly worsen AuDHD symptoms, particularly during: Monthly cycles and PMDD Pregnancy and postpartum periods Perimenopause and menopause Important: Many physical conditions present symptoms that look like anxiety and may be dismissed by healthcare professionals, requiring you to advocate for your care to receive proper investigation. Tips: Log your symptoms and bring information to support your investigation (like research indicating connection with AuDHD and supports that can help), and bring a person with you to support you in advocating for investigations. Getting Physical Health Support NHS routes: GP referrals to specialists (typically 12-18 week wait times) Private options: Specialist clinics (4-8 week waits, £200-400 initial consultations) Advocacy support: Organisations like VoiceAbility (0300 303 1660) can help you to navigate complex healthcare journeys Moving Forward: Embracing Your AuDHD Identity Your diagnosis isn't an ending, it's the beginning. A chance to understand yourself deeply, embrace authenticity, and build a life that works with your brain, not against it. You're not broken and don't need fixing. Understanding, appropriate support, and strategies that honour your complete AuDHD experience can help. Many AuDHDers bring exceptional strengths: Pattern recognition that combines systematic analysis with creative leaps Innovative problem-solving approaches Deep empathy paired with logical analysis Adaptability developed through navigating contradictory needs With the right understanding and support, your AuDHD brain can become one of your greatest assets. Dr. Sara Tookey is an AuDHD psychologist and founder of True North Psychology, where she provides neurodiversity-affirming ADHD and AuDHD assessments and post-diagnostic support. Essential AuDHD Resources 📚 Key Reading See our blog for more learning resources: “AuDHD: Understanding the intersection of autism and ADHD” , by Dr Sara Tookey " Explaining AuDHD" by Dr. Khurram Sadiq - Expert-led guide to understanding the intersection " AuDHD: Blooming Differently " by Leanne Maskell - Personal journey and practical insights " Different, Not Less " by Chloe Hayden - Neurodivergent guide to embracing your true self " Divergent Mind " by Jenara Nerenberg - Thriving in a world not designed for neurodivergent minds " How Not to Fit In " by Jess Joy and Charlotte Mia - Unapologetic guide to navigating autism and ADHD " UNMASKED " by Ellie Middleton - Ultimate guide to ADHD, autism and neurodivergence “ Neurodivergent Workbook of DBT Skills” by Sonnie Wise - A neurodivergent affirming DBT skills workbook incorporating sensory strategies, managing meltdowns, stimming and more. 📺 Educational Videos 5 Signs You Have ADHD and Autism - Yo Samdy Sam - Stein's detailed explanation of AuDHD internal experiences ADHD Chatter Podcast - Dr. Khurram Sadiq on AuDHD - Expert clinical insights on assessment and presentation ADHD Chatter - Dr. Becky Quicke on AuDHD in Women - Specialized focus on women and girls ADHD Chatter - Dr. Samantha Hiew on AuDHD Research - Latest research perspectives 🌐 Online Communities and Support Groups Duelling Minds : A non-profit organization dedicated to supporting AuDHD people to thrive through a peer support community AuDHD UK : Peer support groups across the UK Neurodiverse Connection : Online community and resources ADHD Works : Coaching directory and workplace guidance 📱 Professional Directories 📱Professional Directories Neurodivergent Practitioners Directory - An international directory of neurodivergent practitioners that includes therapists and coaches, as well as support groups for neurodivergent individuals NHS UK list of autism resources and support for individuals, families, and employers The Autistic Self Advocacy Network (ASAN) is a leading advocacy organisation run by and for autistic individuals. Their website provides extensive information and resources on autism acceptance and neurodiversity. Psychology Today - Filter for neurodiversity-affirming therapists BACP Directory - Search for autism/ADHD specialist counselors 🏥 Physical Health Resources for AuDHDers: SEDSconnective : User-led charity supporting neurodivergent people with symptomatic hypermobility and EDS/HSD PoTS UK: Support and resources for Postural Orthostatic Tachycardia Syndrome Ehlers-Danlos Support UK : - UK charity for EDS and HSD support International Association for Premenstrual Disorders: iapmd.org - Global support for PMDD and PME Mind UK : (search for PMDD resources and treatment information) Autism Understood : PMDD resources specifically for neurodivergent people Healthcare Advocacy Resources: Mind advocacy services: mind.org.uk/information-support/guides-to-support-and-services/advocacy/ VoiceAbility : helpline: 0300 303 1660 POhWER : helpline: 0808 801 0525 Seeking Assessment and Support? Wondering if you might be AuDHD? 🔸 If you're seeking diagnosis: Research AuDHD-informed assessors in your area or online (keep this within the country or state where you live to ensure your diagnosis is recognised by local services) Collect childhood evidence and current examples Prepare questions about their assessment process Consider bringing a support person 🔸 If you're newly diagnosed: Give yourself time to process, greive and develop an understanding Connect with AuDHD communities online  Explore accommodations for work/school Consider therapy with an AuDHD-informed professional 🔸 If you're supporting someone else: Educate yourself about AuDHD experiences Validate their internal conflicts and contradictions Help them find appropriate professional support Be patient with their unique rhythms and needs Finding the Right Assessment for You If you suspect you may have AuDHD, comprehensive, compassionate assessment can provide clarity and direction. What to Look For in Assessment Providers Essential Qualities: ✅ Experienced with both  ADHD and autism ✅ Understand gender differences  in presentation ✅ Take a strengths-based, neurodiversity-affirming  approach ✅ Consider the impact of masking  and a person's internal experiences ✅ Provide comprehensive post-diagnosis support Questions to Ask Potential Assessors About their experience: How many AuDHD assessments have you conducted? What training do you have in both autism and ADHD? How do you assess masking behaviours and internal experiences? About their process: How long does the assessment take? Do you include breaks and accommodations? How do you handle contradictory presentations? About support: What happens after diagnosis? Do you provide resources and follow-up? Can you recommend appropriate therapists? Preparing for Assessment Collect evidence if you can: School reports and feedback Work performance reviews Examples of special interests/hyperfixations Sensory sensitivities and preferences Masking strategies you've used Bring support: Someone who knew you as a child Partner or close friend who understands your traits Written examples if verbal communication is challenging Fidget toys, comfort item, anything that will help to support you during your appointment Whether you're exploring your own neurodivergence, supporting a loved one, or working professionally in this field, understanding AuDHD requires embracing complexity, celebrating difference, and recognising the extraordinary capabilities that emerge from this unique neurological intersection. Our AuDHD-Informed Services Include: Comprehensive Assessments  that understand masking and trait interaction Post-Diagnosis Support   to help you understand and integrate your diagnosis Therapy approaches  adapted for the unique AuDHD experience Family/partner support  to help your loved ones understand your neurotype Learn more from our Neurodiversity Assessments page here: https://www.truenorth-psychology.com/nd-assessments Book a Free Assessment Screening Call or Therapist Matching Call with our lead Psychologist and ADHD/ Autism /AuDHD Assessor, Dr Sara Tookey to see if our approach to assessment would be a good fit for you This article is a repost of a guest article written for AuDHD day and available on Substack on the AuDHD Information hub @audhdinformationhub : https://audhdday.substack.com/p/beyond-the-diagnosis-a-guide-to-audhd This article is part of True North Psychology's commitment to providing accessible, evidence-based information about neurodiversity. All content is for educational purposes and should not replace professional medical advice. THINK YOU COULD BE AUTISTIC, ADHD OR BOTH (AUDHD)? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology, we provide neurodiversity-affirming assessment and therapeutic support specifically designed for ADHD, autistic and AuDHD adults. Our approach recognises the unique intersection of autism and ADHD while honouring your individual experience. Ready to explore neuro-affirming assessment or support? Our Assessments  offer a compassionate and holistic approach to the diagnosis of Adult ADHD, Autism and AuDHD  diagnostic assessments. Book Your 15-minute, no obligations screening call today ! Our Therapeutic Support  connects you with compassionate neurodiversity-affirming expert therapists to provide compassionate and holistic support for your neurodivergent journey. No diagnosis needed! Get Started & Book your Therapy Discovery Call STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   Subscribe to our newsletter to keep up to date on the latest news, events, resources and features from True North Psychology References Al-Beltagi, M. (2021). Autism medical comorbidities. World Journal of Clinical Pediatrics , 10(3), 15-53. Csecs, J. L., et al. (2022). Joint hypermobility links neurodivergence to dysautonomia and pain. Frontiers in Psychiatry , 12, 786916. Young, S., et al. (2011). The experience of receiving a diagnosis and treatment of ADHD in adulthood. Journal of Attention Disorders , 15(6), 493-503.

Written by Dr Sara Tookey April is World Autism Month, a time to raise awareness and promote acceptance and inclusion for the millions of individuals worldwide on the autism spectrum. At True North Psychology, we believe having a deeper understanding of autism and neurodiversity is essential for providing supportive and affirming care for this vibrant community. What is Autism The Neurodiversity Paradigm Understanding Strengths and Support Needs The Importance of Inclusive Support Conclusion Autism Resources and Support Communities Stay Connected / Get Help Now References for this article What is the Autism Spectrum? Autism, or Autism Spectrum Disorder (ASD) , is a neurotype - referring to the kind of brain an individual has. Neurotypes, like race, gender, and sexuality, are a core part of one's identity. Autistic people make up approximately 7% of the UK population and approximately 6% in U.S., Sweden, Japan and the Netherlands ( Autism Rates by Country ). Autism is linked to a broad range of conditions characterised by differences in social interaction, communication patterns, sensory processing, and repetitive behaviours. It is considered a "spectrum", meaning symptoms and traits can present in various combinations and severities. While autism is a lifelong neurological difference, it is crucial to understand that it is not an illness or disease. Many self-advocates within the autism community view autism as an integral part of their identity and a unique way of being  and experiencing the world. The Neurodiversity Paradigm The concept of   neurodiversity   embraces the variation of human brain function and cognitive styles as a natural part of human diversity. Just as we celebrate diversity in cultures, races, and ethnicities, the neurodiversity movement promotes acceptance and appreciation for the unique strengths, talents, and ways of thinking that come with neurological differences like autism. The   neurodiversity paradigm   is a shift away from a deficit-based medical model that views autism solely through a lens of impairments and disorders (Cherewick and Matergia, 2023). The medical model's deficit-based approach has been criticised for neglecting societal factors like stigma and ableism that impact the lived experiences of autistic people ( Kapp et al., 2013 ).  Instead, neurodiversity recognises the unique strengths and modes of thinking that come with being neurodivergent, including exceptional abilities in areas such as pattern recognition, attention to detail, logical reasoning, and visual processing ( Happé & Frithe, 2020 )  A neurodiversity-affirming lens recognises: The deep impact of ableism and stigma on autistic individuals The many strengths associated with an autistic neurotype That neurodivergence enriches our communities The neurodiversity paradigm emphasises the importance of listening to autistic voices and valuing their lived experiences, strengths, and perspectives. Autistic advocate Scott Lentine , speaks of the desire of the autistic community to be accepted for who they truly are without having to mask or camouflage their authentic selves. "Wanting to be free. Wanting to be me. Trying to make people see. And accept the real me." By creating an inclusive environment where neurodivergent individuals can freely express their unique identities and ways of being, we enrich our communities and benefit from the diversity of human experiences. Understanding Strengths and Support Needs Each autistic individual will have a unique profile of strengths and support needs based on their neurology, life experiences, and environmental contexts. An individual's needs can vary across different settings, stages of life and from day-to-day. Some common support needs in the autistic community include emotion regulation, executive functioning   skills (like planning and organising), building relationships   or social connections, deepening self-understanding and   cultivating self-acceptance , developing self-advocacy   skills, and managing sensory input . True North Psychology - protected image At the same time, an autistic neurotype brings many valuable strengths, such as: Methodical approach  - analytical thinking, detail-focused, spotting patterns and repetition Creativity  - innovative ways of thinking and finding novel solutions to problems Observant - ability to notice fine details, precise and thorough Resilience  - determined and persevering in the face of obstacles Memory  - excellent long-term memory and superior recall Sustained focus and attention - ability to sustain deeply focused attention in pursuing areas of deep personal interest Integrity  - Honest, loyal and committed to what is fair and just It's important to appreciate that strengths borne of neurodivergence are not mere compensation for perceived deficits, but intrinsic sources of ability, talent, and ways of being that enrich our world. The Importance of Inclusive Support By embracing a neurodiversity-affirming perspective, we can better support autistic individuals in ways that respect their autonomy, inherent self-worth, and the value their diverse neurology brings to our communities. This involves: Listening to Autistic Voices: Hearing the real-life perspectives and lived-expertise of autistic self-advocates is crucial for understanding their needs and developing truly supportive, relevant services and resources. Building Self-Determination:  Empowering and creating opportunities for autistic people to explore their interests, make autonomous choices and have control over decisions directly affecting their lives is key to fostering independence, self-awareness and acceptance. Providing Accommodations: Making adjustments to physical environments, communication methods and sensory experiences reduces disabling barriers and creates more inclusive, universally accessible spaces for neurodivergent people to learn, work and thrive. Fostering Acceptance: Actively challenging stigma, stereotypes and misconceptions about autism through education, representation in media and societal inclusion efforts is vital for promoting true understanding, acceptance and appreciation for neurodiversity. By recognising the inherent humanity, strengths, and contributions of neurodivergent individuals like those on the autism spectrum, we can build a richer, more equitable and truly neuro-inclusive world that benefits from the diversity of human experiences and perspectives. Conclusion and Summary The neurodiversity paradigm calls us to expand our view of autism beyond deficits and truly listen to autistic voices and lived experiences. Doing so allows us to gain a deeper understanding of the unique strengths, thinking styles, and invaluable perspectives this community offers. While providing supportive accommodations is important, it's equally essential to cultivate acceptance and appreciation for neurological differences. This World Autism Month, we highlight the continued need to dismantle stigmas, increase inclusivity, and embrace neurodivergence - allowing individuals to embrace their authentic selves without pressure to camouflage. When we make space for diverse neuro-types, we all benefit from the breadth of human cognitive variation. An equitable world is one that celebrates different ways of being; it's time we recognise the immense contributions of the autistic community. Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance. WANT TO LEARN MORE? Resources and supportive communities for those interested in learning more about autism and the neurodiversity paradigm: The Autistic Self Advocacy Network   (ASAN) is a leading advocacy organisation run by and for autistic individuals. Their website provides extensive information and resources on autism acceptance and neurodiversity. "NeuroTribes: The Legacy of Autism and the Future of Neurodiversity" by Steve Silberman is a highly acclaimed book that explores the history, science, and politics of autism and the neurodiversity movement. NHS UK list of autism resources and support for individuals, families, and employers Other Autism Advocacy Organisations: Association for Autistic Community  (USA based) Autistic Women and Nonbinary Network (AWN)  (USA based) Foundations for Divergent Minds  (USA based) International Badass Activists Reframing Autism  (AU based) The Autistic Cooperative Books about Neurodiversity Different, Not Less: A Neurodivergent's Guide to Embracing Your True Self and Finding Your Happily Ever After - by Chloe Hayden Divergent Mind: Thriving in a World That Wasn’t Designed For You - by Jenara Nerenberg How Not to Fit In: An Unapologetic Guide to Navigating Autism and ADHD  - by Jess Joy   and Charlotte Mia UNMASKED: The Ultimate Guide to ADHD, Autism and Neurodivergence  - by Ellie Middleton The Neurodivergent Friendly Workbook of DBT (Dialectical Behaviour Therapy) Skills  - by Sonny Jane Wise The Pocket Guide to Neurodiversity  by Daniel Aherne The Power of Different: The Link Between Disorder and Genius  - by Gail Saltz STAY CONNECTED Please share your thoughts with us and please let us know what other topics you like to read about in our blog! READ MORE from our Blog HERE!   Subscribe to our newsletter to keep up to date on the latest news, events, resources and features from True North Psychology THINK YOU COULD BE AUTISTIC, ADHD OR BOTH (AUDHD)? TNP logo - © True North Psychology Ltd. 2024 At True North Psychology, we provide neurodiversity-affirming assessment and therapeutic support specifically designed for ADHD, autistic and AuDHD adults. Our approach recognises the unique intersection of autism and ADHD while honouring your individual experience. Ready to explore neuro-affirming assessment or support? Our Assessments  offer a compassionate and holistic approach to the diagnosis of Adult ADHD, Autism and AuDHD  diagnostic assessments. Book Your 15-minute, no obligations screening call today ! Our Therapeutic Support  connects you with compassionate neurodiversity-affirming expert therapists to provide compassionate and holistic support for your neurodivergent journey. No diagnosis needed! Get Started & Book your Therapy Discovery Call References Cherewick, M., Matergia, M. Neurodiversity in Practice: a Conceptual Model of Autistic Strengths and Potential Mechanisms of Change to Support Positive Mental Health and Wellbeing in Autistic Children and Adolescents. Adv Neurodev Disord (2023). https://doi.org/10.1007/s41252-023-00348-z Happé, F. and Frith, U. (2020), Annual Research Review: Looking back to look forward – changes in the concept of autism and implications for future research. J Child Psychol Psychiatr, 61: 218-232. https://doi.org/10.1111/jcpp.13176 Kapp, S. K., Gillespie-Lynch, K., Sherman, L. E., & Hutman, T. (2013). Deficit, difference, or both? Autism and neurodiversity. Developmental psychology, 49(1), 59–71. https://doi.org/10.1037/a0028353