What is time blindness?

Time blindness refers to the difficulty in perceiving, tracking, and managing time effectively. Some ADHDers compare it to “living in a constant present.” It’s not simply about a student or employee being a procrastinator or “bad with time.” Time blindness is a neurological condition where individuals struggle to sense how much time has passed, estimate how long tasks will take, or feel the urgency that approaching deadlines typically create. For someone experiencing time blindness, five minutes can feel like an hour, or conversely, three hours can pass in what feels like moments. For those with ADHD, they often feel as if only two states exist: the “now” and the “not now.”

It’s not a matter of laziness, poor planning, or lack of care about responsibilities. Instead, it’s a fundamental difference in how the brain processes temporal information, making time feel abstract and difficult to grasp. It’s easy to see how this could be challenging in professional or educational settings.

The cause of time blindness

The executive function is the primary culprit behind time blindness. This is the system that manages the planning, prioritization, and working memory of ADHD brains. When the executive function is compromised, it becomes harder to feel or visualize the passage of time.

This results in the internal clock that most rely on to gauge the passage of time being inconsistent or even absent. Common factors like stress and hyperfocus that tend to impact those with ADHD can also contribute to time blindness.

How it shows up

Time blindness manifests in common ways in both academic settings and in the workplace. Students and professionals may:

• Underestimate or overestimate how long a project or task may take
• Lose track of time or need urgent or specific deadlines to finish things
• Overcommit to things with no accurate sense of how they will (or won’t) fit into a day.
• Become so deeply absorbed in a task that they have no awareness of time passing

This may result in:

• Arriving late to class or meetings
• Missed deadlines
• Working longer hours to compensate for lost time
• Difficulty easily transitioning between tasks

It’s important to note that time blindness doesn’t reflect a lack of effort or professionalism. Many people with ADHD develop anxiety around time precisely because they care deeply about meeting expectations, but struggle to do so consistently.

Supporting those with time blindness

How can you best support a student or employee struggling with time blindness?

• Equip them with and encourage the use of time-management tools, such as timers, alarms, clocks, calendars, and planners — anything that works for them.
• Create micro-deadlines. Even outside of THE deadline. Set up and monitor check-ins and milestones along the way. Also, consider padding deadlines when possible to give them extra time.
• Support their practicing of time estimation. Have them time their regular tasks over the course of the week and log it to get a better sense of how long things take. Encourage them to share their findings with you.
• Provide flexibility with start times for meetings and offer plenty of notice. A gentle nudge or reminder can also help.
• For students, offer alternative testing accommodations, such as extra time or a different environment.

The most effective approaches involve clear collaboration and communication. By recognizing time blindness as a legitimate neurological difference rather than a character flaw, employers and educators can create more inclusive, supportive environments where people with ADHD can thrive.

Sources: 

Time Unbound: Managing Time Blindness at Work – CHADD

ADHD Time Blindness: How To Detect It & Regain Control Over Time – ADD.org

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

College is a time of significant transition and growth. Increased academic pressures, adjusting to living away from home, and navigating a new social scene can all impact student mental health.

In a 2023 survey of more than 90,000 students across 133 U.S. campuses, 44% reported symptoms of depression, while 37% said they experienced anxiety. 

With today’s college students being increasingly open to seeking treatment for mental health, it’s helpful to remind staff what they can do to meet them halfway when it comes to support.

Common college stressors

College students — especially those just starting out — navigate many day-to-day challenges that could cause stress.

“College is a huge transition. For many, it is their first time living away from parents. The simple fact that it is such a big transition can bring up adjustment issues, anxiety, depression, etc.,” says Amy Marschall, Psy.D. “Additionally, college age (18-22) is an age where some mental health issues tend to emerge, such as mood or psychotic disorders, so it is possible that these symptoms will arise at this time, leading to asking for support.” 

Academic pressure – Balancing multiple classes, long reading lists, essays, labs, and group projects can feel like a full-time job (because it is). Add in the pressure to maintain a high GPA, qualify for scholarships, or get into grad school, and it’s easy for students to feel like they’re always playing catch-up. 

Finding a tribe – College can be equal parts exhilarating and isolating. Students sometimes struggle to make new friends, deal with less-than-ideal living situations, and experience bouts of homesickness. All of these can weigh heavily on their mental health.

Social media – Students are constantly encountering the curated social feeds of their peers and comparing it to their own lives. “Other people’s social media presence is often airbrushed and perfected, and we run the risk of comparing their “director’s cut” to our own behind-the-scenes footage,” says Marschall.

Uncertainty about the future – “What am I doing with my life?” is a question that most students ask themselves at some point. Career doubts, impending changes, or fear of the “real world” after graduation can all lead to anxiety and self-doubt.

Signs students might need support

Feeling stressed or down at points during college is inevitable, but when students start to exhibit signs that those feelings are becoming constant and interfering with daily life, it warrants closer attention. Here are some common symptoms that a student may be struggling.

Negative feelings – Sadness, anxiety, numbness, anger, and frustration — if someone feels any of those emotions consistently, it may be time to take a closer look.

Irregular sleeping – It’s not uncommon for college students to have a complicated relationship with sleep, but regularly sleeping too much (say, more than 10 hours a night) or too little can be signs of depression.

Changes in appetite – Skipping meals or eating for comfort can be signs of deeper issues that warrant paying attention to. 

Disinterest in activities – Opportunities for socialization abound in college and are an integral part of the experience (not to mention a great way to relieve stress). If a student becomes disinterested in pursuing them, that could signal deeper issues.

Where students seek help

The good news is that students have plenty of easily accessible resources to support their mental health.

On-campus resources – Colleges and universities have student health and wellness centers that offer free or low-cost counseling and mental health services. It’s crucial to make sure these resources are visible and easily accessible for students.

Peer support programs – Some students may feel more comfortable seeking support amongst their peers. Supporting those programs and encouraging participation in them lets students know they have another resource at their disposal.

Professors and advisors – Professors and advisors can be some of the first to notice an issue with a student. They may also be people who students feel comfortable confiding in. It’s important for them to be prepared and know where to direct students who may be in need of support.

Online mental health support – While it ultimately comes down to personal preference, today’s college students are open to trying telehealth options for mental health (and there are more resources available than ever before). 

Make space for mental health 

While mid-day naps and weekends relaxing with friends are a major part of the college experience, they aren’t a full substitute for mental health support. Encouraging wellness and self-care in college students only goes so far — it’s important to establish and foster support resources within the college system. 

“To be fully honest, I don’t like the emphasis on ‘embracing self-care’ to address mental health because a lot of stressors that negatively impact mental health are embedded in systemic issues,” says Marschall. “It puts responsibility for mental health struggles on individuals who are often in impossible situations to actually enact the strategies. It means we don’t have to look at how much work we are putting on these students and instead making it their fault that they cannot keep up with unrealistic expectations. We need to actually change the systems so that people can actually effectively enact self-care rather than blaming them for not having space to care for themselves in a world that is not designed for it.”

Sources:

The Mental Health Crisis on College Campuses

What Are the Warning Signs of Depression in College Students?

Survey: Students Turn to Loved Ones, Social Media First for Mental Health Help

Peer Support: A Student-Led Approach to Mental Wellbeing

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

If you’re in therapy to help manage ADHD (or anything else), odds are you’ve found yourself reflecting on your sessions after they’re over. And as you replay those conversations, you may have a certain nagging thought: Did I share too much?

Vulnerability is a critical part of the therapy process. Openly discussing your thoughts, experiences, fears, and emotions can leave you feeling exposed and second-guessing what you chose to divulge. But here’s the good news: There’s really no such thing as oversharing in therapy.

“To be clear, you cannot overshare with your therapist,” says Amy Marschall, Psy.D. ”If there is a topic that the therapist wants to explore later, or they are worried you could become triggered before they help you develop the skills to navigate that, they will guide and redirect as appropriate.”

ADHD and the fear of oversharing

The fear of oversharing can feel particularly intense for people with ADHD. Some may blurt out thoughts unintentionally. Others may be self-conscious of talking about themselves or their interests. “ADHD sometimes makes it harder to tell if other people are interested in what you’re saying,” says Kara Nassour, LPC, NCC.

Even once you realize that it’s normal, and even expected, to divulge personal details during therapy, you may still feel regret about sharing too much.

“In my work with ADHD clients, it is incredibly common for them to apologize for how much they talk, for what they share and for expressing emotions, specifically when they cry,” says Candin Phillips, LPCS. “Many grew up hearing over and over again that they talk too much, that they share intimate information too soon or that their emotions are too much. So they feel ashamed when they do those things in therapy.”

Why you might regret sharing something

There are many reasons you may second-guess opening up to a therapist. Maybe you shared something uncomfortable. Maybe you admitted something for the first time. Maybe you’re used to masking ADHD symptoms and surprised yourself when you let that mask down.

Fortunately, your therapist is the last person you should worry about judging you. There are few places where the term “judgment-free zone” is more applicable than therapy. 

“When clients apologize for crying or becoming upset, I tell them, ‘If you can’t cry in your appointment with a psychologist, when can you?’,” says Marschall.

What to do if you think you’ve overshared

If you share something in session and instantly regret it, don’t hesitate to tell your therapist you’re not ready to discuss further. If the regret hits later, bring it up the next session. Explaining why something felt uncomfortable may make you feel better and help your therapist navigate future conversations. 

“I’m grateful when clients tell me they feel uneasy,” Phillips says. “It helps me understand how hard honest expression is for them outside of therapy.” 

Good therapists will help you explore these feelings, not judge you for having them. From these vulnerable discussions come new insights and an opportunity for growth and real progress.

How much should you share?

There’s no perfect ratio when it comes to how much to share, however, the more your therapist knows about what you’re thinking and feeling, the better equipped they are to support you.

It can feel unnatural to open up, but remember that your therapist wants to hear what you have to say. In fact, it’s one of the most important parts of their job.

“A lot of my work with ADHD clients is helping them take down their defenses,” says therapist Franki Bagdade, LMSW. “They’ve been on the receiving end of negative feedback for so long. I help them see their strengths and understand their struggles.”

If you’re still unsure, don’t hesitate to ask if you’re sharing too much. The likely outcome is that your therapist will reassure you that you’re doing just fine.

Go at your own pace

While it’s worth digging deeper into the moments you feel uncomfortable after opening up in therapy, it doesn’t mean you did anything wrong.

“If a client feels unsafe or judged, that’s on the therapist,” says Cynthia Edwards-Hawver, Psy.D. “It’s our job to make clients feel seen, heard, and validated.”

And if you’re not ready to open up right away, that’s also perfectly fine. Therapy is a gradual process that happens at your pace. But the more open you are, the more progress you’ll make.

Clinically reviewed by Amy Marschall, PsyD. Dr Marschall has been a licensed psychologist since 2016 and currently owns a private practice, RMH-Therapy, where she provides therapy primarily to children and adolescents and does psychological evaluations and also provides ADHD assessments through ADHD Online.

The college experience can be both exciting and overwhelming. Students are thrust into a world of new friends,  freedoms (and distractions), and academic expectations. 

For students living with ADHD, these conditions can bring unique challenges. The strategies you used in your K-12 education will still prove useful, but there are some college-specific tactics you’ll want to consider. From staying organized and building strong study habits to prioritizing self-care and making the most of accommodations, there’s no shortage of ways for students living with ADHD to survive (and thrive) in college.

Get organized

College life is inherently a bit chaotic. Assignments, pop quizzes, group projects, different class schedules on different days — not to mention the many opportunities to socialize. It can be easy for things to fall through the cracks for students with ADHD, so structure and organization are key:

• Put it on a calendar – Whether it’s an old-fashioned paper planner or an app on your phone, use whichever works best for you. If it’s important, it should go on the calendar. Use it to track all of your classes, due dates, and appointments in one easily accessible place. 
• Break up tasks – Don’t look at a research paper as one monolithic task. Instead, break it down into a series of smaller tasks to make it feel more manageable. Start with an outline, then a draft, then a second draft, and so on. “One bite at a time,” as the saying goes.
• Set reminders – Set recurring alarms or reminders on your phone to prompt you to head to class, notify you when a deadline is approaching, or even remind you to take a break and grab a snack.
• Show up – The temptation to skip a class can be strong, but so much of college success relies on showing up. Attend class regularly and be present. Bonus points for attending office hours and seeking out 1:1 time with your professors.

Find your study state

Those study techniques that worked in high school may require some refining for college. The most effective study methods are the ones that work for you — and the ones you’ll stick with. It might take a while to find your rhythm, so don’t be afraid to experiment to see how you learn best.

• Avoid cramming – Instead of a marathon study session the night before a test, aim for short, focused sessions of 25–30 minutes, followed by a 5‑minute break.
• Find the right environment – Whether it’s your dorm room, the library, a coffee shop, or a communal lounge, experiment to find where you study best and are least likely to be distracted. Headphones can also help block distractions.
• Try a study group or find a buddy – Group study can lead to deeper engagement and allows for peer-mediated checks on comprehension (as long as it doesn’t turn into a hangout).

Take care

It’s easy to burn the candle at both ends during college and let basic needs fall by the wayside, but it’s important to prioritize things like consistent sleep, proper nutrition, and regular exercise.

“Our brains will not be functioning well if our basic needs are not met,” says Anishia Denee, an ADHD coach and behavior analyst. “But these are often the first things to get dropped when people get busy and stressed.”

Something as simple as taking a walk between classes or during a study break can do wonders for your focus and mood.

Explore accommodations

In accordance with the Americans with Disabilities Act (ADA), colleges and universities are required to provide reasonable accommodations for students with disabilities — including ADHD. However, the responsibility of setting up those accommodations falls on the student. Previous IEP and 504 plans from your K-12 education do not automatically carry over to college.

The first step involves contacting the disabilities services office on campus. All colleges and universities have one. They’ll help you learn more about what kinds of services are offered and what steps you need to take to access them.

“Many of our young people don’t want to get support from that office,” says speaker and disability advocate LaDerick Horne. “They go to college thinking, ‘this is my chance to hit the reboot button on my personality and how everybody else perceives me.’ Some of you may, but the vast majority are going to need some help.” Horne adds, “There is nothing wrong with asking for help. So, at the very least, register with disability support.”

Common types of accommodations offered include: extra time for test-taking, note-talking assistance, permission to record lectures, and even priority registration.

You’ve got this

College is one of the most formative times of our lives, but finding your recipe for success takes work — especially for those living with ADHD. When things get overwhelming (which they inevitably will at times, ADHD or not), you can rest easy knowing the strong foundations and resources you’ve put in place will help you thrive.

Along the way, you’ll learn skills outside of what’s in your textbooks that will help you make the most of your experience — and beyond.

Sources:

How to Succeed in College with ADHD: Evidence-Based Strategies That Work – ADDitude Magazine

The College Survival Guide for Students with ADHD – ADDitude Magazine

7 Secrets to Studying Better with ADHD – ADDitude Magazine

Succeeding in College with ADHD – CHADD

Recommended Accommodations For College Students With ADHD – ADD.org

For the millions living with mental health conditions like anxiety, ADHD, and depression, dealing with stress isn’t part of an occasional bad day (or series of days) — it’s a seemingly never-ending battle on two fronts simultaneously.

To dig into this treacherous area, we sat down with Mentavi Health Mental Wellness Coach Valerie Snyder to discuss how everyday stress can transform manageable mental health conditions into overwhelming challenges, and more importantly, what we can do about it.

The snowball effect of stress

“There are a number of ways that stress can impact somebody who’s already dealing with things like anxiety, depression, ADHD, and any other diagnosis,” explains Snyder.

For those who have achieved stability through medication, therapy, or coaching, she notes that stress can disrupt this balance. “In cases of well-managed mental health diagnoses, they might see an increase in symptomology where previously they have been stable.”

This regression can manifest in several concerning ways, including some emotional or behavioral changes that seem to come out of nowhere. One particularly troubling development is the potential return to substance use.

“People who do have a mental health diagnosis are already dealing with a range of symptoms, depending on what the diagnosis is. And when you add a layer of stress on top of it, a lot of times that can feel overwhelming and can make the person feel a little hopeless,” she explains. “That’s where you might start to see the substance use start to creep back in. People want to feel differently. They don’t want to feel worse than they’ve been feeling previously.”

Beyond emotional and behavioral changes, Snyder emphasizes the cognitive impact of stress on those with existing conditions. “You might start to notice more cognitive difficulties,” she says, “Feeling overwhelmed, feeling maybe a little bit out of control, but there are also those cognitive difficulties of feeling like you can’t think. It’s difficult to put thoughts together. You feel like you’re a little bit of a zombie.”

Drawing from personal experience, Snyder shares, “When I’m more stressed, my ability to concentrate, my ability to remember, my ability to make decisions is more impacted.”

These cognitive challenges can be particularly distressing because they affect daily functioning. “We might start to see more challenges with concentration, remembering things, the ability to make decisions. And that’s very challenging because those are things that we need on a daily basis to feel productive, to feel effective, to feel like we’re being functional,” Snyder concludes.

Three effective techniques for managing overwhelming stress

When asked about immediate strategies to manage overwhelming stress, particularly for those with existing mental health conditions, Snyder offers three practical techniques.

The STOP technique

“The STOP technique is when you can catch yourself in that state of overwhelm,” she explains. “STOP is an acronym:

S stands for ‘stop.’ This step is about acknowledging that you’re in this space of overwhelm.

T stands for taking a breath, a deep inhale in, and an exhale out.

O is to observe what’s going on around you, what you find so overwhelming or what’s contributing to that feeling of overwhelm.

P is about mindfulness; one of the most important strategies to manage chronic stress is to proceed mindfully. Often, we’re not aware that we are in a stressful moment or that a chronic level of stress is happening in our lives.”

Box breathing

Snyder’s second recommendation is box breathing, a structured deep breathing exercise that can quickly reduce stress.

“You inhale for four counts, then you hold for four, you exhale for four, and then you hold for a count of four,” she describes.

This four-by-four pattern creates a mental “box” with four equal sides. “Just doing a round of box breathing really does bring you more focus, it helps calm you down. It’s incredibly effective,” Snyder says. “When practicing, just remember it’s a box — four counts of inhalation, four counts of holding your breath, four counts of exhalation, and four counts again of holding your breath. That really does help to bring you to a place of center.”

Humming

Perhaps her most surprising recommendation is humming. “Humming sounds really silly, I think probably to a lot of people,” Snyder acknowledges, “but what it helps to do is reset your vagus nerve and helps get you back to that state of calm.”

Mental health professionals recommend that individuals experiencing increased symptoms due to stress should reach out to their healthcare providers to adjust their treatment plans accordingly. These immediate techniques, along with regular mindfulness practices, exercise, and maintaining social connections, can help mitigate the compounding effects of stress on existing mental health conditions.

Mental health and sleep quality are deeply interconnected, creating what experts often refer to as a cyclical relationship. 

Or, as Amanda Chocko, Sleep Coach at Mentavi Health puts it, “It’s really a question of what comes first, the chicken or the egg?”

Her answer? “You have to do both at the same time.” 

How sleep affects mental health

During deep sleep phases, our bodies engage in essential maintenance work. “When we’re going through our deep sleep, that’s when a lot of the processes through our glymphatic system are happening. We’re flushing out all the toxins in our brain,” explains Chocko. Research shows that this cleansing process is vital for cognitive health, finding that poor sleep increases the risk of depression, dementia, and Alzheimer’s.

REM sleep plays an equally important role. Chocko describes this stage as “our mind-spa time,” where we process memories and balance emotions, building the resilience needed to face each new day. Without adequate REM sleep, we become more vulnerable to mood disturbances: “If our sleep is poor, we’re more apt to have anxiety and stress — the things that we don’t want to add on to any mental health concerns.

And how mental health affects sleep

The relationship also works in the opposite direction, where mental health conditions like anxiety can significantly disrupt sleep patterns. “If you’re anxious and you’re in fight-or-flight mode and you really have your cortisol whipping up because of anxiety, it’s going to wreck your sleep,” states Chocko.

Breaking the cycle

The best way forward is a comprehensive approach. Chocko notes that therapy and medication can help, but recommends stress management throughout the day as the best approach. “Reframing and really working on healthy habits contribute a lot. [Because] it’s not only sleep — it’s nutrition, it’s movement, it’s getting out in nature. All of these things can really help with mental health. And they can also help with sleep.”

Sleep problems (and solutions) 101

Trouble falling asleep

Stress, anxiety, and caffeine are all factors that have been proven to disrupt sleep. So, managing these factors through daytime habits and establishing a proper wind-down routine can make a significant difference.

Nighttime awakening

Multiple factors can cause you to wake in the middle of the night, including hormonal fluctuations and hot flashes, blood sugar imbalances, nighttime bathroom trips, and digestive issues, as well as other conditions like histamine problems and sleep apnea.

When you wake during the night, some useful strategies for getting back to sleep include:

• Using sound machines: “White noise machines and just that humming of that white noise machine can help.” Not only does this drown out  any extraneous sounds that may keep you awake, it also helps to distract you from ruminating thoughts. There are also many apps that offer various options including nature sounds and relaxing music.
• Avoiding clock-watching: “The minute you look at the clock, it’s gonna be, oh no. I have to get up in two hours. Can’t be tired tomorrow.” This will trigger your stress hormones and make it very difficult to fall back asleep. 
• Leaving the bed if you can’t fall back asleep: “If you find yourself in bed, still awake 20 to 30 minutes and you’re tossing and turning, it is recommended that you get out of your bed.” It is important for your brain to associate your bed with sleeping.  Get out of bed and engage in a relaxing activity until you feel sleepy again.

Waking too early

Early morning awakening can become a pattern as “your circadian rhythm can all of a sudden say ‘Oh, this must be the time we wake up.’” This happens when your cortisol level increases too early. One way to reset your circadian rhythm is to set a regular bedtime, even on weekends. Be sure to expose your eyes to early morning sunlight and dim the lights in the evening. You may even try incrementally setting a later bedtime to see if that helps you to extend your waketime.

Sleep Coaching can help

Fixing your sleep can be a challenge. It often requires habit change and getting to the root cause of your insomnia. Working with a sleep coach can help you to identify what is keeping you up at night and offer strategies to help you reclaim your nights and conquer your days.

The complexity of the human brain is unparalleled across living species. And when you take into consideration the vast number of unique variables from person to person, it can become even more abstract. 

With innumerous moving parts, how do we begin to recognize the potential for a mental health condition like depression?

We hone in on the everyday functions of our body.

The good news here is that we all know them: to eat, to sleep, to move, and to connect. The bad news is that these functions can be so subconscious that we forget to reflect on them. So let’s tune in.

Your body is talking

It’s easy to connect the dots looking backward. But by understanding and identifying potential signals early on, you’ll be better equipped to manage depression and thrive while doing it effectively.

Sleep changes

When it comes to sleep, even the smallest shift can be telling. Whether you’re finding yourself buried under blankets for 12 hours or staring at the ceiling at 3 a.m., changes in sleep habits and patterns can be meaningful. If slumber is a vehicle, then sleeping too much (or not enough) is the check engine light. Get under the hood, or find someone who can.

Energy levels

A lack of motivation or sudden loss of energy are two of the most common signals that your system can send when it needs additional support. We know that motivation comes and goes, but if the things that historically filled your cup now seem draining (or if your interest has waned entirely), it’s likely outside the realm of sporadic laziness.

Major — or minimal — appetite

True or false: Depression can interfere with taste receptors. (Hint: it’s true) And when your taste receptors are disrupted, your taste perception follows suit — so you can see where this could lead some to overeating, searching for the satisfaction of the flavors and textures they once loved. On the other end of the spectrum, however, depression and other mental health challenges like stress or anxiety can cause a total loss of appetite. Whether eating too much or not enough, depression’s effect on your relationship with food is a common one. 

A social shift

Finding yourself declining invites or letting messages sit unread? You’re not suddenly antisocial. Depression often makes us feel like we’re watching life happen rather than participating in it. Recognizing this pattern is actually a sign of self-awareness.

Aches and ailments

Like most other things, depression doesn’t exist solely in your mind; it can show up as headaches, muscle tension, or general physical discomfort. Your body and mind are connected— when one is struggling, the other often becomes symptomatic. 

A step (or leap) forward

Whether your body has sent you one or all of these signals, know that depression is treatable and that you’re not walking this path alone. Millions of people experience depression, and many have discovered effective ways to manage it. So start small with simple tasks — setting an alarm in the morning, making your bed, or sending a single text to a friend — or go big with professional guidance or support groups. But no matter the route, this is your reminder that there is light at the end of the tunnel.

Let’s talk about anxiety. Often used interchangeably with “stress,” anxiety is actually your body’s response to stress. Where stress is usually triggered by an identified circumstance or threat, the catalyst of anxiety may not be so easily recognizable.

Believe it or not, the main goal of anxiety is to protect you — to alert your body and mind of potential dangers (whether real or imagined) in the form of physiological signals. And the ability to recognize these signals early on can be game-changing when it comes to managing your anxiety.

Fight, flight, freeze: the physical response

When viewed through a biological lens, it’s easy to imagine situations that would trigger your fight, flight, or freeze responses, i.e., predator versus prey. And while that’s a very tangible and historic (and prehistoric) defense mechanism, something that’s surely unique to our modernized society is the role that our minds play in our varying levels of anxiety.

With pure intention (we like to think), our brains love to play protector, even when it’s unnecessary. Sometimes, it’s cycles of endless what-ifs in an attempt to prepare us for every possible scenario. Other times, it pulls us out of the present moment and into a circle of past or potential future events completely out of our control. Not surprisingly, these psychological mechanisms combined with our “fight or flight” stress hormones can commonly materialize outwardly in the form of disrupted sleep patterns.

Thoughts on loop: the psychological response

When viewed through a biological lens, it’s easy to imagine situations that would trigger your fight-or-flight responses, i.e., predator versus prey. And while that’s a very tangible and historic (and prehistoric) defense mechanism, something that’s surely unique to our modernized society is the role that our minds play in our varying levels of anxiety.

With pure intention (we like to think), our brains love to play protector, even when it’s unnecessary. Sometimes, it’s cycles of endless what-ifs in an attempt to prepare us for every possible scenario. Other times, it pulls us out of the present moment and into a circle of past or potential future events completely out of our control. Not surprisingly, these psychological mechanisms combined with our “fight or flight” stress hormones can commonly materialize outwardly in the form of disrupted sleep patterns.

Overthinking and avoidance: the social response

A persistent self-critique is anxiety’s way of trying to secure and perfect your social position. What for many are fleeting moments of replayed interactions and attempts to control others’ views of them, for the anxious mind these can be a slippery slope into rumination, intrusive thoughts, negative thought patterns, and mental spirals. And when these social responses become too strong, the anxious brain might encourage you to avoid social situations altogether. 

A new perspective

Though it can feel isolating at times, anxiety is something that connects many of us. Millions of people experience anxiety in some form, and while it may always play a role in your life, it doesn’t have to be a dominant one. By recognizing the common signs of anxiety and learning to effectively manage them, you have the power to regain control of your well-being now and in the future.

Whether you pursue independent coping strategies like breathing and movement techniques, mindfulness practices to ground you, or cognitive methods to help navigate thought patterns — or if you’re seeking support through various groups, communities, or mental health professionals — you are not alone in your experience (and you never have to be).

For many employees, the launch of remote work during the pandemic was a welcome and refreshing change that offered convenience and work/life balance. And for some employees living with ADHD, the sentiment was echoed.

But as we know, the symptoms and management of ADHD aren’t one-size-fits-all. What some workers with ADHD saw as a revolutionary paradigm shift that accommodated their unique needs, others with ADHD saw as the collapse of the structure, accountability, and invaluable open dialogue that they depended on to meet the demands of their jobs.

So what does a return to office (RTO) mean for the ADHD brain?

For many employees, the launch of remote work during the pandemic was a welcome and refreshing change that offered convenience and work/life balance. And for some employees living with ADHD, the sentiment was echoed.

But as we know, the symptoms and management of ADHD aren’t one-size-fits-all. What some workers with ADHD saw as a revolutionary paradigm shift that accommodated their unique needs, others with ADHD saw as the collapse of the structure, accountability, and invaluable open dialogue that they depended on to meet the demands of their jobs.

So what does a return to office (RTO) mean for the ADHD brain?

For some, a disruption of productivity

With the growing volume of companies pushing for returns to the office, some people living with ADHD are facing a difficult transition, as the traditional office environment can present several specific challenges. For them, it’s a game of input and output: the more energy required to manage their environment, the less energy there is for productivity and efficiency.

Sensory processing issues

Office environments, particularly open office plans, are sensory minefields with constant background noise, movement in peripheral vision, and impromptu social interactions. While neurotypical employees might easily filter these out, many people with ADHD process sensory input differently, making these distractions far more disruptive.

Time management hurdles

Someone who’s learned to manage their ADHD by working during their peak focus hours might now have to conform to standard office hours, which could mean losing their most productive time to a commute. And when you consider the added sensory overload that the crowded train ride, the stress of hailing rideshare, or the anxiety of standstill traffic can wreak on the ADHD brain, many workers might arrive feeling depleted before even making it to their desks.

Social battery drain

While unpredictable conversations and “water cooler moments” are often touted as benefits of office work, they can be exhausting for some with ADHD who already spend significant mental energy managing their symptoms. The constant task-switching between work and social interactions can be particularly challenging.

For others, a reintroduction to structure

No matter how you slice it, some jobs are better suited to be done in an office — and the same goes for employees. People living with ADHD can be especially affected by their environments, and while the ability to control their surroundings is beneficial, many times working from home does not equate to being in “work mode.”

Consistent routines

A pillar for many regardless of neurological state, the simple act of going to work is fundamental in creating a reliable routine, which is the key for most people to manage their ADHD. From sleep and wake times to self-care and hygiene habits to frequency of meals, establishing consistency is encouraged and maintained when you’re committed to being at a particular place at a particular time.

Valuable open dialogue

Though some living with ADHD might find impromptu conversations distracting, others may find that they often translate to valuable added context and detail around the projects and tasks at hand. Creative workers in particular benefit from in-person collaboration in the form of brainstorms, think tanks, and the like. And much of the time, the most innovative ideas come from casual conversations with team members.

Accountability and visibility

The solitude and control that working from home affords to many can be a double-edged sword. Certainly you’re able to tune in and out as you please, but many employees living with ADHD find that accountability drops without a support system — in this case, coworkers. Whether seeing others migrate to the conference room for a meeting or overhearing them prepare a brief, an office abounds with physical cues that help to manage time, deadlines, and expectations.

The intersection of flexibility and inclusivity

The reality is that there isn’t a singular clear path forward. Many companies are finding success in a more hybrid approach to remote work, offering flexible policies that allow employees to discuss in-office work based on their needs and preferred work setups, while also taking into account the company’s requirements.

But beyond evolving policies, the RTO debate has broader implications for workplace inclusivity. It’s pushing us to question traditional office norms and consider whether they truly serve everyone. And for employees living with ADHD, this conversation is particularly crucial.

The most successful RTO policies will be those that recognize neurodiversity as a strength rather than a challenge to be managed. By and large, diverse ways of thinking and working are fundamental to innovation and creative problem-solving, and that’s exactly what companies need in today’s rapidly changing business environment.

Living with ADHD isn’t just about losing focus or forgetting where you put your keys. It’s about navigating a world that isn’t built for the way your brain works. Emmanuel Abua’s story is one of resilience, discovery, and, ultimately, empowerment. From early struggles in school to becoming a voice for the neurodivergent community, his journey provides a roadmap for anyone facing an ADHD diagnosis.

Misunderstanding in childhood, struggles in college

Emmanuel’s ADHD story began early—at just five years old, a teacher flagged concerns. Despite excelling on tests, Emmanuel struggled with homework, focus, and organization. These challenges followed him into adulthood, making transitions—like the leap from high school to college—especially difficult.

“I didn’t actually grow up knowing that I had ADHD… supposedly, I had a teacher or an educational professional think I had it at five or six years old. I was put on stimulant medication, but my parents took me off, thinking I’d grow out of it.”

Like many young adults with undiagnosed ADHD, Emmanuel hit a wall in college. He went to Tuskegee University but found himself overwhelmed by the lack of structure. The safety nets of high school—teachers, parents, accountability—were gone.

“The transition from high school to college was difficult. If you don’t go to class, you don’t go. If you don’t turn in homework, no one follows up. The accountability was gone.”

Without the right tools and accommodations, many students with ADHD find college to be a major challenge. Emmanuel changed his major four times in just five months. The pressure of living up to expectations—his own and his family’s—only added to the weight of ADHD and anxiety.

At 19, Emmanuel finally received an ADHD diagnosis. But instead of being a solution, it was just the beginning of another challenge.

“Once I got diagnosed, my family was like, ‘Okay, what pills do you need to take so you can finish?’ But pills don’t teach skills.”

While ADHD medication can be life-changing, it’s not a standalone solution. Emmanuel still faced executive functioning struggles, organization issues, and a deep-seated belief that he had to conform to what others expected of him.

Almost a decade after his ADHD diagnosis, Emmanuel discovered he was also autistic. This revelation sent him into a spiral of depression and denial.

This dual diagnosis (often referred to as AuDHD) explained so much—but at first, Emmanuel rejected it. He hyper-focused on autism while ignoring his ADHD entirely. It wasn’t until Emmanuel connected with the broader neurodivergent community that he began to truly accept himself. Through self-advocacy work, he found purpose and connection.

“For some reason, I just feel better around other ADHD people. Around autistic people, I felt seen, but it wasn’t the same. Amongst ADHDers, it feels like I actually have a voice.”

He joined organizations like ADDA, started speaking out, and found work as a freelance writer and voiceover artist. Sharing his experiences helped him—and others—navigate the challenges of ADHD and co-occurring conditions.

Managing ADHD in adulthood

Emmanuel’s story is a testament to the importance of self-acceptance, support, and structure. Here are some takeaways for those navigating ADHD:

Diagnosis is just the first step. ADHD testing can provide clarity, but managing ADHD requires ongoing effort.

Medication helps, but it’s not a magic fix. Skills like organization, time management, and self-care are just as crucial.

Find your community. Connecting with others who understand ADHD can be life-changing.

Self-care matters. Exercise, proper sleep, and mindfulness all play a role in managing ADHD symptoms.

Embrace your strengths. ADHD is not just about challenges—it comes with creativity, resilience, and unique ways of thinking.

A future of advocacy and change

For Emmanuel, the future is about amplifying the voices of the neurodivergent community.

“What excites me is how much ADHDers and autistics are fed up with how society works. People want real change. I’d like to be one of the voices that helps convey that.”

His journey reminds us that ADHD isn’t a limitation—it’s a different way of experiencing the world. And with the right tools and support, living with ADHD can be empowering.

Take the first step: get your ADHD Diagnostic Evaluation

If Emmanuel’s story resonates with you, it may be time to take control of your own ADHD journey. Understanding your brain is the first step toward thriving. Take the ADHD Diagnostic Evaluation today to gain insight into your unique challenges and strengths.

This article draws on insights from a podcast conversation hosted by ADHD Online, featuring Emmanuel Abua. His perspectives provide valuable guidance for understanding the complexities of ADHD, embracing self-acceptance, and navigating the challenges that come with a dual diagnosis of ADHD and autism.