The many faces of ADHD: supporting everyone across life stages

Childhood: the early signs

For many children, ADHD shows up as high energy, lack of concentration, impulsivity and sometimes aggression and bad behaviour. These traits can make everyday routines at home and school more challenging, from completing homework to following instructions or staying seated in class.

Receiving a diagnosis can be a huge relief for families but it isn’t the end of the journey. ADHD is a lifelong condition and as children grow, there will be key moments such as starting new school years, making friends or navigating extracurricular activities where they may need extra support and guidance.

Recognising these early signs and providing structured support helps children build confidence, develop coping strategies and thrive both academically and socially.

Practical support tips for parents:

• Create predictable routines: Use visual schedules and consistent daily routines to reduce stress.
• Break tasks into small steps: Chunk homework or chores into manageable steps to avoid overwhelm.
• Positive reinforcement: Praise effort and persistence, not just achievements.
• Structured play and movement: Incorporate short bursts of activity to help children manage their energy levels.
• Calm and clear instructions: Keep directions simple, clear and concise to improve focus.

Adulthood: ADHD doesn’t disappear

ADHD symptoms often persist into adulthood, even if they look different from childhood. Common challenges include difficulty prioritising tasks, forgetfulness, time management struggles or hyper-focusing on certain activities while other responsibilities are neglected.

Adults with ADHD may find themselves juggling work deadlines, managing household tasks, maintaining relationships or keeping up with personal goals, all while feeling like there aren’t enough hours in the day. Emotional regulation can also be affected, leading to frustration, stress or low self-confidence when expectations and outcomes don’t meet.

Despite these challenges, adults with ADHD can thrive with the right strategies and support. Learning practical approaches for organisation, time management and self-care can help manage daily life more effectively and reduce stress.

Practical support tips for adults:

• Professional guidance: ADHD coaching, lifestyle and wellbeing education or tailored forms of therapy can provide strategies for organisation and planning.
• Environmental adjustments: Use decluttered workspaces, planners, alarms and reminders.
• Time management tools: Digital calendars, task apps and timers help structure the day.
• Set realistic expectations: Use reminders for deadlines, meetings and household tasks to avoid overwhelm caused by multitasking online or overcommitting.
• Mindfulness and self-care: Exercise, regular sleep, meditation or yoga can reduce stress.
• Breaks and microtasks: Schedule short breaks and divide large projects into small steps.
• Brain exercises: Games that require focus, like strategy apps, puzzles or memory challenges can help strengthen attention skills.

Supporting neurodivergent colleagues

Supporting neurodivergent colleagues at work is not just about inclusivity, it’s about creating an environment where diverse ways of thinking can thrive. Colleagues with ADHD, autism, dyslexia, or other neurodivergent traits may experience unique challenges in day-to-day tasks such as time management, processing information, or navigating social interactions. At the same time, they bring creativity, problem-solving skills and fresh perspectives that enrich teams and organisations.

It’s important to recognise that neurodivergence doesn’t disappear in professional settings. With understanding, flexibility and the right tools, workplaces can empower neurodivergent employees to reach their full potential while fostering stronger collaboration and innovation.

Practical support tips for colleagues and managers:

• Clear communication: Use straightforward language, avoid ambiguity and follow up verbal discussions with written notes where possible.
• Flexible working options: Allow certain autonomy in how tasks are completed, remote work, flexible hours, or varied environments can reduce overwhelm.
• Assistive tools: Encourage the use of productivity apps, text-to-speech software, or project management platforms to support organisation and focus.
• Sensory-friendly environments: Provide quiet zones, noise-cancelling headphones, or adjustable lighting to reduce sensory overload.
• Structured meetings: Share agendas in advance, keep discussions focused and allow processing time before expecting input.
• Strength-based roles: Leverage individual talents, whether it’s creativity, analytical thinking, or attention to detail, rather than focusing only on challenges.
• Peer support and allyship: Foster a culture where colleagues check in with one another, respect differences, and offer encouragement without judgment.
• Celebrate diversity: Recognise that different ways of thinking drive innovation, resilience and adaptability across the organisation.