Santa Barbara City College (SBCC) is adopting Mentavi Health’s Diagnostic Evaluation to provide timely, rigorous ADHD assessments for students seeking academic accommodations. The partnership enables SBCC to reach accommodation decisions faster, when appropriate, and helps students stay on course during the term’s most demanding weeks.

ADHD is the second-largest eligibility category for SBCC’s Disability Services and Programs for Students (DSPS). Until now, many students have faced weeks-long waits for off-campus diagnostic appointments—delays that can impede access to federally mandated accommodations under the Americans with Disabilities Act (ADA) and Section 504.

With Mentavi’s asynchronous online Diagnostic Evaluation, students can complete a thorough assessment in about 60-90 minutes and receive results, reviewed by a licensed, doctorate-level clinician, within five days. The process reduces turnaround time from weeks to days, while meeting clinical standards for documentation required by DSPS.

“Early identification and treatment of ADHD and related mental-health conditions is crucial for improved academic and personal outcomes,” said Mentavi Health Chief Medical Officer Barry K. Herman, M.D., MMM. “Timely diagnosis enables students to access the accommodations and support they need to succeed.”

Mentavi’s Diagnostic Evaluation, the first online ADHD assessment for adults to be clinically validated against current standards of care, has already served more than a dozen higher-education institutions nationwide and completed over 20,000 college-student evaluations. The validation study was published September 8, 2025, in the Journal of Clinical Psychiatry (J Clin Psychiatry 2025;86(3):25m15846; doi:10.4088/JCP.25m15846).

“For many of our students, the greatest challenge isn’t the classroom itself but the invisible barriers that delay the accommodations they are entitled to under federal law,” said Jana M. Garnett, DSPS Coordinator/Director at SBCC. “Mentavi makes professional clinical diagnoses both accessible and affordable, providing a pathway to the support our students need to thrive.”

Efficient and Affordable Support
Students complete Mentavi’s evaluation online and can share their report with SBCC’s DSPS office to determine accommodations or with a Mentavi clinician for follow-up therapy, medical treatment, or coaching. Each evaluation is reviewed by a licensed clinician—not by automated AI—and is available for $189, a fraction of the cost of typical in-person assessments.

Mentavi’s model helps colleges and universities expand student mental-health support without overburdening campus clinics or budgets, while giving students rapid access to evidence-based care.Enhancing Student Outcomes and Institutional Reputation
Early, accurate diagnosis equips students to adopt strategies that improve academic performance and personal well-being. By facilitating timely access to care, as indicated by diagnosis, SBCC underscores its commitment to student success and equity.“With national discussions underway about ADHD treatments and with growing state-level scrutiny of AI in healthcare, Mentavi stands out by combining validated evaluations with a human-centered model,” said Keith Brophy, CEO of Mentavi Health. “Every evaluation is reviewed by a licensed clinician, ensuring accuracy and accountability while reducing stress on families, faculty, and staff.”

About SBCC

Established in 1909, Santa Barbara City College (SBCC) is one of the oldest community colleges in California. The district consists of SBCC’s main campus on Santa Barbara’s beachfront coast, two separate campuses for its School of Extended Learning programs, as well as a Cosmetology school. The college offers a range of associate degree, certificate and transfer programs and is recognized by the Department of Education as an official Hispanic-Serving Institution (HSI). One of SBCC student success programs includes the Disability Services and Programs for Students (DSPS). SBCC DSPS ensures educational access through accommodations, services, and support that help students with disabilities achieve their academic goals. Learn more at SBCC.edu.

About Mentavi Health

Established as ADHD Online in 2018, Mentavi Health has evolved to encompass a broader range of mental health services. With the mission to make high-quality ADHD assessments accessible to all, Mentavi has grown to address not only ADHD but also the most common related mental health conditions. The nationwide Mentavi Mental Health Diagnostic Evaluation and various treatment options showcase the company’s commitment to providing comprehensive, accessible, compliant online mental health care. For more information, visit mentavi.com.

Garnett says having classroom accommodations can change the student’s life trajectory.

“To have accommodations that address those limitations like extended time on tests, note taking support, access maybe to audio books or extra support and tutoring all of those things can make a significant difference,” said Garnett.

The test asks questions about critical stages in the student’s development, specifically childhood.

It takes approximately 90 minutes, and can be accessed online.

Aside from allowing the college to reach accommodation decisions faster, Mentavi Health’s Cory Hart says leveraging tele-health helps address the widespread provider shortage.

“There’s a provider shortage of not just master’s level clinicians, but also Ph.D. level clinicians, psychologists, psychiatrists across the country. Global. The best thing that we can do and show up as mental health is help make those clinicians more efficient and productive,” said Hart.

The test costs $189 dollars.

It is reviewed by a phd level clinician that will render a diagnosis within 2 to 5 days.

For information on how you can access the online test, visit Mentavi Health.

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.

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

At Mentavi Health, our goal is to make comprehensive virtual mental health assessments more accessible to patients nationwide, evaluating for and diagnosing ADHD and other conditions such as anxiety, depression, and OCD.

The data from our landmark validation study* for diagnosing ADHD in Adults marks a significant milestone in the evolution of credible, clinical mental health assessment and treatment in the telehealth space.

About the study

With scientific rigor and clinical oversight, we created a study comparing our Diagnostic Evaluation to the current standard of care for ADHD diagnosis of adults, a face-to-face clinical interview by a trained mental health clinician applying DSM-5 criteria.

The study set out to prove that our digital evaluation could deliver the same accuracy as a traditional clinical interview, only in more convenient, widely accessible ways.

Why clinical validation matters

Adult ADHD remains significantly underdiagnosed and untreated due to barriers such as cost, geography, stigma, and clinician shortages, leaving people without answers or support.

While telehealth evaluations address those gaps in diagnosis and treatment, they also garner a fair amount of skepticism. Many remain hesitant over concerns about accuracy and reliability Can an online-only solution really deliver the same results as traditional methods?

Put simply, yes. The results showed that the Mentavi Mental Health Diagnostic Evaluation is as effective as traditional methods in diagnosing ADHD in adults.

Methods and findings

A total of 345 participants were selected from a pool of more than 2,000 adults seeking online ADHD evaluations for a side-by-side comparison between a secure Zoom-based clinical interview with a licensed psychologist and our asynchronous Diagnostic Evaluation.

The findings revealed a strong 78% agreement rate between the two methods, particularly for ADHD positive cases. The study also showed that the Diagnostic Evaluation demonstrated

• A 94.9% Positive Predictive Value (PPV) for ADHD positive cases.
• A false positive rate of 12% versus 56% for the clinical interview.
• A more conservative rate of diagnosis, suggesting overdiagnosis with our Diagnostic Evaluation is not occurring. In cases where a definitive diagnosis was not confirmed, a recommendation for further evaluation was offered.

The future of mental health treatment

Virtual mental health evaluations are not just convenient and accessible — we’ve demonstrated that they’re also credible and accurate. These findings reinforce our belief in and commitment to evidence-based, thoughtfully designed digital tools that not only deliver reliable results but foster more widespread adoption of telehealth solutions.

Partnering for better outcomes

We’re here to help your patients, members, employees, and students thrive. Together, we can continue making the future of mental health care more accessible, affordable, and streamlined for all. 

To learn more about partnership opportunities with Mentavi Health, visit Mentavi.com/contactus.

*Diagnostic evaluation is clinically validated for the diagnosis of ADHD in Adults. Study results presented at the 2025 ADHD World Congress.

Awareness and treatment of ADHD have increased steadily in recent years,¹ with more people seeking diagnosis and treatment than ever before. And that’s encouraging. What’s not encouraging is that, for racially and ethnically marginalized communities — particularly Black, Hispanic, Asian, and Indigenous populations — significant gaps in diagnosis and treatment remain.² Let’s take a closer look at what’s behind these disparities and what opportunities exist.

Why diagnosis matters

Properly treating ADHD starts with a diagnosis. Critical support like school or work accommodations, counseling, and medication all require a formal diagnosis. Without one, those with ADHD can experience decreased performance, increased stress, more disciplinary actions, and even a higher risk of dropping out.³ 

More diagnoses, but still underdiagnosed

Several factors contribute to people of color being less likely to receive an ADHD diagnosis.

Implicit bias: Implicit bias can lead clinicians to interpret the same behaviors differently based on a patient’s race or ethnicity. They may be more responsive to White patients and see them as needing support for a mental health issue, while the same behavior in a Black patient may be dismissed as simple disruptive conduct or blamed on lifestyle.

Cultural mistrust: A 2024 report from the Pew Research Center showed that 55% of Black Americans said they’ve had negative experiences with doctors, while the CDC reported that nearly 1 in 5 Hispanics say they avoid medical care due to the fear of poor treatment or discrimination.

These gaps in institutional trust are obstacles to the proper treatment of a variety of conditions, including ADHD. According to 2023 data from the American Psychological Association, 79% of the U.S. psychology workforce is White, with Black and Hispanic providers accounting for only 5% and 8% respectively. One important step in building that trust could be increased representation among mental health providers. 

Limited access: A lack of access to quality health care is another factor contributing to the disparity in ADHD diagnosis. People from underrepresented groups may have limited access to resources like educational materials and support groups not to mention transportation, technology, and school-based mental health support. They may also face language barriers that prevent proper diagnosis or treatment.

Additionally, within the U.S., rates of health insurance coverage are significantly lower among people of color than for their White counterparts.⁴

Lingering stigmas: Despite strides made over the years, mental health issues are still considered taboo in many communities. Research indicates that Black, Hispanic, and Asian teens may not seek mental health care because of parental stigma. This stigma can sometimes lead to delayed treatment or reliance on disciplinary systems) rather than clinical intervention. While younger generations are more open about mental health, they may be held back by parental hesitation.⁵

Overcoming the disparities

Just as there are multiple factors that contribute to these disparities, there are many steps that the healthcare system can take to overcome them:

• Increase awareness of ADHD symptoms across all communities
• Provide more training for healthcare providers to recognize ADHD in different cultural contexts
• Improve access to culturally competent care and multilingual resources
• Reduce stigma through open conversations, education, and community engagement
• Advocate for policy changes that expand coverage and address inequality in mental health care
• Screen for ADHD using culturally responsive, validated tools

The ultimate goal is to make sure everyone has an equal chance at getting the help they need. ADHD affects people of all backgrounds, and access to diagnosis and treatment should reflect that.

¹ The Science of ADHD: The Evolution of ADHD As a Psychological Disorder

² ADHD Diagnostic Trends: Increased Recognition or Overdiagnosis?

³ Long-Term School Outcomes for Children with Attention-Deficit/Hyperactivity Disorder: A Population-Based Perspective

⁴ Racial and Ethnic Disparities in Health Insurance Coverage: Dynamics of Gaining and Losing Coverage over the Life-Course

⁵ Barriers and Facilitators for Mental Health Service Use Among Racial/Ethnic Minority Adolescents: A Systematic Review of Literature

Clinically reviewed by Chereka Kluttz, DO, JD. Dr. Kluttz is a board-certified physician with over a decade of experience in ADHD, anxiety, and depression care. She offers comprehensive evaluations and medical management through Mentavi Health. Her background includes primary care, clinical leadership, and medical ethics, and she previously served as a hospital Medical Director. She holds a Doctorate of Osteopathic Medicine and a JD with a focus in health law.

“A healthy body is a healthy mind.” You’ve likely heard some variation of this sentiment before, but it’s more than just a platitude. Maintaining a healthy, balanced diet is not only critical for your physical well-being, it can also do wonders for your mental health, especially given that people with ADHD may be more prone to gaining weight.

Optimizing your diet for ADHD involves building lasting habits and strategies, while eating more of the foods that are helpful and avoiding those that aren’t.

Building healthy habits

It’s not just what you eat, it’s how you eat, and those living with ADHD may not always put a lot of thought into their nutrition habits—unintentionally consuming too many calories, opting for too-large portions, and choosing fewer healthy foods. Any good diet starts with a plan. Consider the following strategies to lay a strong foundation for better eating.

Set the table (and eat at one) – Start by getting in the habit of eating more mindfully. Keep track of everything you eat over the course of a week and reflect on it. Also, get consistent with when and where you eat. Aim to eat at regular times each day to avoid eating out of boredom and eat at a dinner table to keep your brain from associating food with every room in the house.

Plan your meals—Yes, it’s more work than ordering delivery, but cooking and meal planning have significant benefits. It gives you control over what goes into your meals (ideally fresh, nutritious ingredients) and what doesn’t (unhealthy additions like too much sugar, salt, or artificial ingredients). You’ll also be able to manage portion sizes and take the guesswork out of your meals for the week.

Don’t eat emotionally – Sometimes when we’re bored, sad, or anxious, we reach for that pint of ice cream or slice of leftover pizza. To avoid that, have a few go-to activities for moments of boredom that otherwise might lead to eating: grab a book, take a walk, or call a friend. 

What to eat and what to avoid

Ultimately, eating healthy for ADHD isn’t at all different from doing so for physical well-being. It’s the why behind the choices that’s important. Tailoring your diet to reduce symptoms of ADHD is all about focusing on the foods that are best for the brain.

Lean meats high in protein, fish rich in omega-3 fatty acids, fruits, vegetables, and nuts are all full of vitamins, minerals, and nutrients that support brain health. Complex carbohydrates are another powerful source of energy for the brain and nervous system (think lentils, beans, carrots, etc.).

As for what to avoid, that list is full of the usual suspects. Try to stay away from caffeine, sugar, alcohol, and foods high in additives, all of which can interfere with the brain and impact focus.

Dig into eating better

If you think your ADHD symptoms could be alleviated by adopting healthier eating habits, don’t hesitate to talk to your doctor or mental health care provider for further guidance on improving your diet.

Sources:

Eating Patterns and Dietary Interventions in ADHD: A Narrative Review

Nutrition and ADHD – CHADD

Why Sugar is Kryptonite: ADHD Diet Truths – ADDitude Magazine

Food Therapy: The Right Nutrition for ADHD Symptoms – ADDitude Magazine

Foods that Feed Your ADHD Mind – UCLAHealth 

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.

A hallmark characteristic of ADHD, self-regulation impairment creates issues in all lifestyle routines — and sleep is no exception. Many people living with ADHD find themselves stuck in a vicious cycle where lack of sleep exacerbates the very symptoms that catalyze their inadequate sleep. 

For people living with (and without) ADHD, a lack of restful sleep and feeling tired during the day can have devastating effects that are far-reaching, be it in work, school, relationships, or personal responsibilities. These inevitably lead to compounding stress and anxiety — additional triggers for the ADHD brain — potentially making it even harder to accomplish things.

Without the sleep that you need, you may adopt habits to feel alert during the day. But more often than not, these strategies backfire. Amy Marschall, PsyD, a licensed psychologist who treats patients with ADHD, anxiety, and depression, explains, “You might take a nap, you might drink more coffee … The ways you compensate to stay alert during the day cause you to not feel as rested and ready for bed the following night. It becomes that ongoing cycle.”

Naming the struggles

Whether absorbed in a task, struggling to transition from one activity to the next, or overwhelmed in cognitive hyperactivity (i.e., racing thoughts), there are many aspects of ADHD that contribute to problematic sleep.

“People with ADHD experience hyperfocus periods where they get really into what they’re doing and don’t realize how late it’s gotten,” says Dr Marschall, “[They think] ’I’m doing this, so I might as well keep going,’ and it’s harder to shift into that rest, getting ready for bed.”

And for those who do make it to bed at a reasonable hour, the sole act of crawling into bed and the intention to fall asleep often succumb to the ADHD stream of constant thoughts, making it difficult to relax. “Sometimes you have what we call cognitive hyperactivity, which is the racing thoughts,” Marschall says. “It’s really hard to fall asleep because you lay down and your thoughts are still going on.”

Intentional environmental cues

If you experience time blindness, adding cues throughout your environment can help you maintain a more accurate awareness of time, whether in the form of displaying more clocks in your home or setting an alarm on your phone to signal you to get ready for bed. Some opt to connect a timer(s) to table or floor lamps in rooms that they frequent; light turns off—time for sleep.

Environmental cues could also include finding a schedule-oriented family member or roommate whose routine you can shadow, overtly or not, and then personalizing it based on your interests and needs. “It’s less about what you do and more about doing the same thing,” Marschall says. “Your brain pairs it, like, ‘Okay, when I do this, that means it’s starting to be time to get ready for bed.’”

Some people spend the last half hour of the day in dim lighting, while others take a warm shower. Still others lie down and read a book (but opt for a real book with paper pages, not a tablet or smartphone, to avoid light stimulation from the device). By following a set schedule and bedtime routine every night, your brain can start associating those behaviors with winding down and falling asleep. 

The no-phone zone

Once you’ve made it into bed, eliminating distractions might help you to fall asleep more quickly. For many, an ever-present smartphone is a temptation at bedtime, and texts, notifications, emails, and the like may wake you up through the night.

Though do-not-disturb settings are somewhat helpful, sleep experts recommend removing your phone from the bedroom completely. They suggest replacing the smartphone alarm with a digital or analog alarm clock to unchain your brain from the common, unhealthy habit of excessively scrolling through the night—or waking only to continue the doom scroll.

Eliminate (or incorporate) background noise

For some with ADHD, any kind of noise in a sleep environment can trigger psychological or even physical activity, making it challenging to drift off. But for many who experience racing thoughts at bedtime, background noise, such as music or television, is essential.

Marschall, who herself has ADHD, finds it helpful to play TV reruns that she’s seen multiple times, citing them as an effective distraction from her thoughts. “My brain is saying, ‘Nope, we’re focused on the storyline. We’re listening to the show,’” she says. “It’s something that is familiar enough, because I’ve seen it many times, that it’s not stimulating me to stay awake.”

Easy-to-rise methods

If sleeping in a dark room encourages sleep, arising in a dark room also encourages sleep or a lack of motivation to get up and moving (at the very least). If you’re groggy every morning, consider adding morning light to your routine, even before you get out of bed.

Instead of using room-darkening blinds or blackout curtains, choose sheer window coverings that let in some natural light. “Having light come in can help your brain to make that adjustment,” Marschall says. “Sunlight can help your brain to say, ‘Okay, it’s time to be awake. It’s time to be alert.’” Many people living with ADHD also find success in using a sunrise alarm clock, which gradually brightens during the 20 or 30 minutes before the alarm goes off so that you wake up in a pleasantly lit space.

The value of sleep coaching

The relationship between ADHD and sleep is both complex and common, with up to 75% of adults with ADHD experiencing difficulty sleeping. But inadequate sleep (and the extensive effects of it) doesn’t have to be your reality. By working with a professional sleep coach, you’ll gain tailored strategies to manage your sleep struggles, practical tools to develop and maintain a consistent routine, and an understanding of the connection between sleep and mental health for positive, lasting change. 

Whether you awaken feeling groggy or struggle to drift off, meet with our sleep coach today to transform your sleep and improve your overall well-being.

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.