More Than Distraction: Attention-Deficit/Hyperactivity Disorder (ADHD)

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition. It involves ongoing differences in attention, activity levels and impulse control that affect everyday life. ADHD starts in childhood. But many people, especially women and those who coped well with structure, aren't recognised until adulthood.

ADHD can be confusing. Caring deeply about something doesn't always make it easier to start, organise or finish. Understanding the pattern can help you swap self-blame for more useful questions about what support would help.

How common is ADHD?

ADHD is one of the most common neurodevelopmental conditions. Australia's ADHD guideline estimates that it affects about 6–10% of children. International estimates suggest 2–6% of adults. Boys are diagnosed more often than girls in childhood. The gap narrows in adulthood, partly because girls' symptoms are more often missed.

What can ADHD look like?

ADHD is described in three presentations: mainly inattentive, mainly hyperactive-impulsive, or combined.

• Inattention: losing track of tasks, missing details, forgetting appointments, losing things, and trouble organising steps or staying focused on tasks that aren't interesting.
• Hyperactivity: fidgeting, trouble sitting still, talking a lot or, in adults, a constant inner restlessness.
• Impulsivity: interrupting, acting before thinking, trouble waiting, or quick decisions you later regret.

Many people also have trouble managing emotions, such as strong, fast-changing feelings and frustration. Some describe hyperfocus: getting completely absorbed in things that are interesting, new or urgent. So ADHD is less about having no attention and more about difficulty directing it.

Everyone has some of these difficulties sometimes. For a diagnosis, the pattern must be ongoing, start in childhood, be more than expected for someone's age and cause problems in more than one area of life. A tough week or a relatable social media post is not enough.

What causes ADHD?

ADHD is strongly genetic. The Australian guideline notes that about 70–80% of the differences between people are explained by genes, so it often runs in families. Differences in brain development, and in chemical messengers such as dopamine and noradrenaline, are thought to play a role.

Some factors, such as being born early, low birth weight and some exposures during pregnancy, can increase the risk. ADHD is not caused by poor parenting, sugar, screen time or lack of effort. However, your environment can make a big difference to how manageable daily life feels.

Why it may become clearer in adulthood

Routines, family support or a structured school can make difficulties less visible. A change in demands, such as university, parenting or a more complex job, can bring them into focus. Someone might cope well with a timetable and reminders, then struggle when juggling deadlines on their own.

Many adults, particularly women, have spent years compensating with extra effort, perfectionism or anxious over-preparation. Some are treated for anxiety or depression before ADHD is considered. A possible explanation can bring relief and questions. You don't have to know straight away how you feel about it.

What does an assessment involve?

The Australian ADHD guideline recommends a thorough assessment. This looks at your developmental history, current symptoms, their impact and other conditions that could explain or add to them. Questionnaires can help, but they don't replace a clinician's judgement. With your consent, input from someone who knows you well, or old school reports, can also help.

ADHD often occurs alongside anxiety, depression, learning difficulties, autism and sleep problems. Some of these can also look like attention problems, so the whole picture matters.

What support can help?

• Understanding: learning how ADHD affects you can reduce shame and help you work with your brain, not against it.
• Changes to your environment: visible reminders, fewer distractions, clearer expectations and reasonable adjustments at work or school.
• Psychological therapy: practical skills and support with the emotional impact of ADHD.
• Medication: stimulant and non-stimulant medicines have strong evidence for reducing core symptoms. This is discussed with a psychiatrist or other qualified prescriber.
• Family support: for children, parent programs and working with the school are key.

Cognitive Behavioural Therapy (CBT) adapted for ADHD

Adapted CBT combines practical skills, such as planning, prioritising and breaking tasks down, with work on beliefs like "I always let people down". Years of criticism can shape these beliefs. Therapy looks at them without treating ADHD itself as a thinking problem. A 2023 review of trials found that CBT-based approaches improved both core ADHD symptoms and emotional symptoms in adults.

Acceptance and Commitment Therapy (ACT)

ACT can help with the frustration and shame that often come with daily difficulties. You learn to notice a harsh self-judgement, make room for the feeling and choose a small action that reflects what matters to you.

Good therapy also adapts to ADHD. That means clear summaries, short practice tasks, reminders and flexibility.

Everyday strategies

• Get it out of your head: use calendars, alarms, lists and visual cues rather than relying on memory.
• Make tasks smaller: work out the very first step and start there.
• Add interest or urgency: use novelty, deadlines or rewards for less engaging tasks.
• Look after the basics: sleep, movement and regular meals affect attention and mood.

You may also hear about ideas such as "time blindness" (losing track of time) or "body doubling" (working alongside someone else). Many people with ADHD find these ideas describe their experience and are helpful. However, they come mostly from lived experience and have not been well studied yet.

Common questions

Is ADHD overdiagnosed?

This is debated. Diagnosis rates have risen, especially in adults and women. This probably reflects better awareness of how ADHD can look, but brief assessments also carry a risk of misdiagnosis. That's why a thorough assessment matters.

Will I have to take medication?

No. Medication is one option. Many people use it alongside therapy and practical support. Others choose not to. A diagnosis gives you information to make that choice with your doctor.

Strengths and support needs together

A neuroaffirming approach respects individual differences while taking difficulties and distress seriously. Many people with ADHD describe strengths such as creativity, energy and thinking quickly in a crisis. But no one should be reduced to a diagnosis, or told they must see ADHD as a gift. The aim is a life that works for you.

Getting support at Invision Psychology

Our psychologists offer ADHD assessments and neuroaffirming care at our clinics in Rockhampton (2/72 Bolsover Street) and Yeppoon (3/26 James Street), and by telehealth for people across Central Queensland and beyond.

• You don't need to know which therapy you want. Your first appointment is a chance to talk about what's happening and what you'd like to change.
• Medicare: with a Mental Health Treatment Plan from your GP, you may be able to claim a Medicare rebate for up to 10 sessions each calendar year. See our fees.
• NDIS: we work with self-managed and plan-managed NDIS participants.

Make an enquiry or call 07 5641 4888.

If you need help now

If you or someone else is in immediate danger, call 000. For 24/7 support:

• Lifeline: 13 11 14
• Beyond Blue: 1300 22 4636
• 13YARN (Aboriginal and Torres Strait Islander people): 13 92 76
• Kids Helpline (ages 5–25): 1800 55 1800

An appointment enquiry is not an emergency service.

About the author

Alex Parkes BPsychSci, GradDipPsych, MPsych, MAAPi
Founder and Principal Psychologist, Invision Psychology. Level 1 trained Internal Family Systems practitioner.

Published September 2026 · Last reviewed September 2026 · Next review due September 2027

This article gives general information based on published research. It is not a substitute for personalised advice from a qualified health professional.

References and further reading

• Australian ADHD Professionals Association (2022). Australian Evidence-Based Clinical Practice Guideline for Attention Deficit Hyperactivity Disorder.
• National Institute of Mental Health. Attention-deficit/hyperactivity disorder: what you need to know.
• Liu et al. (2023). Effectiveness of cognitive behavioural-based interventions for adults with attention-deficit/hyperactivity disorder extends beyond core symptoms: a meta-analysis of randomized controlled trials. Psychology and Psychotherapy: Theory, Research and Practice.
• Faraone, S. V., et al. (2021). The World Federation of ADHD International Consensus Statement: 208 evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews.
• Cortese, 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.