Because struggling to “just get it done” isn’t a moral failing—it’s often a sign your brain works differently
For most of your life, you’ve probably been told some version of “You just need to try harder.”
The unfinished projects, the messy desk, the missed deadlines—they all seem to paint the same picture: lazy, unmotivated, careless.
But what if that picture is wrong?
At ValueCore, we work with many people who’ve spent years feeling ashamed of their productivity struggles, only to discover they were living with adult ADHD symptoms all along. And what looked like procrastination was actually executive dysfunction—the brain’s difficulty with planning, organising, and following through.
If you’ve ever wondered why you can be brilliant in some areas and stuck in others, this might be your story too. Let’s unmask what’s really going on.
How do I know if I have ADHD as an adult?
One of the biggest myths about ADHD is that it’s a childhood-only condition. The truth? Many people carry adult ADHD symptoms into their 30s, 40s, 50s, and beyond—sometimes without even knowing it.
You might notice:
You can hyperfocus on something you love, but can’t start tasks you dislike.
Your mind feels “full” even when you haven’t done anything yet.
You miss appointments or deadlines despite caring deeply about them.
You feel overwhelmed by everyday tasks like paying bills or cleaning.
The key difference between everyday forgetfulness and adult ADHD symptoms is consistency. If these challenges show up across multiple areas of your life—work, home, relationships—and have been around for years, ADHD could be part of the reason.
What are the 12 symptoms of ADHD in adults?
While the clinical definition comes from the DSM-5, here’s a more human breakdown of common adult ADHD symptoms you might recognise:
Difficulty paying attention in conversations or meetings
- Trouble finishing tasks you start
- Chronic disorganisation
- Frequent forgetfulness (appointments, names, where you put your keys)
- Impulsivity in decisions or spending
- Procrastination, even for small tasks
- Restlessness or feeling “driven by a motor”
- Emotional sensitivity or reactivity
- Struggling to prioritise tasks
- Difficulty following multi-step instructions
- Switching between tasks without finishing them
- Feeling overwhelmed by daily responsibilities
It’s important to remember that not everyone experiences all of these adult ADHD symptoms, and they can look different depending on your environment, coping strategies, and support systems.
What is the 10-3 rule for ADHD?
The 10-3 rule is a practical tool often recommended for managing adult ADHD symptoms—especially around time and focus. It means working in 10-minute bursts on a task you’re avoiding, followed by a short 3-minute break.
Why it works:
- It lowers the mental barrier to starting (“I only have to do this for 10 minutes”).
- It uses time pressure to engage your brain’s interest-based focus system.
- It builds momentum without triggering overwhelm.
If you have adult ADHD symptoms, starting is often the hardest part. The 10-3 rule gives you a structure that feels manageable, and once you’ve started, it’s often easier to keep going.
What does high functioning ADHD in adults look like?
High functioning ADHD is a bit of a misleading term. It refers to people who appear organised and capable on the outside but still wrestle with adult ADHD symptoms internally.
From the outside, you might see:
- A successful career
- A well-managed home
- Social charm and creativity
But behind the scenes, it might look like:
- Working late every night to catch up on what didn’t get done during the day
- Forgetting important personal tasks while excelling professionally
- Living with constant mental fatigue from masking and overcompensating
High functioning ADHD doesn’t mean the challenges aren’t there—it means you’ve developed systems, habits, or sheer willpower to work around them. But over time, without the right support, this can lead to burnout.
Executive dysfunction is not laziness
When you live with adult ADHD symptoms, executive dysfunction is a common experience. This isn’t about willpower—it’s about brain wiring. The prefrontal cortex, which helps with planning, organisation, and impulse control, works differently in ADHD brains.
That’s why you might:
- Know exactly what you need to do but feel physically unable to start
- Struggle to break tasks into smaller steps
- Have bursts of productivity followed by long stretches of inertia
Understanding this is key. You’re not “bad” at life—you just need tools and strategies that work with your brain, not against it.
Final thoughts: You’re allowed to stop blaming yourself
If you’ve been carrying the shame of “I should be able to do this by now,” take a breath. Adult ADHD symptoms aren’t a reflection of your worth or potential—they’re a reflection of how your brain processes the world.
You’re not lazy. You’re not broken. You simply need a different approach.
With the right tools—whether that’s therapy, coaching, medication, or environmental tweaks—you can create a life where your strengths shine and your challenges feel manageable.
Success isn’t about doing things the “normal” way. It’s about building a system where you can thrive.