Health
7 signs you might have ADHD and what steps to take
With 15.5 million U.S. adults currently diagnosed with ADHD, there is a growing focus on warning signs of the disorder.
Attention-deficit/hyperactivity disorder is a “developmental disorder marked by persistent symptoms of inattention, hyperactivity and impulsivity,” as defined by the National Institutes of Health.
“ADHD is often misunderstood as just being overly distracted or hyperactive — in reality, it’s a neurodevelopmental condition that affects focus, emotional regulation, time management and impulse control,” Lisa Anderson, a licensed clinical social worker and clinical director at Brooks Healing Center in Tennessee, told Fox News Digital.
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More than half of the adults with attention-deficit/hyperactivity disorder didn’t learn they had the condition until adulthood, according to data from the Centers for Disease Control and Prevention (CDC).
Approximately 15.5 million U.S. adults are currently diagnosed with ADHD, according to CDC data. (iStock)
Fox News Digital spoke with multiple mental health experts, who identified the most common signs and symptoms of ADHD in adults.
1. Impulsive behaviors
Adults with ADHD have difficulty managing impulsivity, according to Zoë Kahn, a licensed psychotherapist and ADHD therapist in Pasadena, California.
“This can look like blurting out answers in a classroom setting, interrupting in conversation and difficulty thinking through the long-term consequences of choices,” she told Fox News Digital.
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Impulsivity can also lead to making snap decisions without considering long-term consequences, Anderson added.
“It might also manifest subtly, like overspending on impulse purchases or having trouble waiting your turn in group discussions,” she said.
2. Difficulty focusing or staying on task
Procrastination and difficulty following through on tasks are common signs of ADHD, Anderson noted.
“You might struggle to start tasks, even when vital, or abandon them halfway through,” she said. “You might jump between tasks without finishing anything or focus on smaller, less urgent tasks while the bigger, more critical ones remain untouched.”
“It’s a persistent challenge that affects work, relationships and daily responsibilities.”
It’s not about laziness, Anderson noted, but about feeling overwhelmed by what needs to be done.
“ADHD-related daydreaming is persistent and often disruptive, especially when it happens during crucial tasks or conversations,” she said.
Procrastination and difficulty following through on tasks are common signs of ADHD, experts said. (iStock)
“This isn’t just about occasionally zoning out during a long meeting — it’s a persistent challenge that affects work, relationships and daily responsibilities.”
3. Trouble with time management
People with ADHD may struggle to manage their schedules, often underestimating how long it will take to complete a project or reach a destination.
“Deadlines might sneak up on you, or you might feel perpetually behind on tasks, no matter how early you started,” Anderson told Fox News Digital.
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“This can create a constant cycle of stress and underachievement, leaving you feeling frustrated with yourself.”
4. Mental fatigue
Mental fatigue and burnout are widespread in individuals with ADHD, according to Anderson.
“The ADHD brain often works in overdrive, juggling competing thoughts and struggling to stay on track,” she said.
“ADHD-related daydreaming is persistent and often disruptive, especially when it happens during crucial tasks or conversations.” (iStock)
“This constant effort to stay focused and organized can leave you feeling drained, even after relatively short periods of productivity.”
5. Forgetfulness
Another sign of ADHD in adults is general disorganization, Kahn said, which can lead to an inability to follow through on tasks, meet important deadlines, pay bills on time or keep appointments.
“The ADHD brain often works in overdrive, juggling competing thoughts and struggling to stay on track.”
They may also find themselves misplacing important items, like car keys.
“Adults with ADHD have a hard time finding and keeping focus, which could look like not paying attention in conversation, missing key details, being easily distracted in certain settings, or even focusing on the wrong details,” Kahn added.
6. Inability to sit still
People with ADHD often find themselves fidgeting and feeling generally restless, according to Dr. Michelle Dees, a board-certified psychiatrist at Luxury Psychiatry Clinic in Chicago.
People with ADHD may find themselves misplacing important items, like car keys. (iStock)
“In adults, this may present as inner disquietude or incomplete calmness,” she told Fox News Digital.
Anderson reiterated this common symptom, noting that in children, it often takes the form of physical hyperactivity.
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“It often transforms into internal restlessness in adults, where you feel like you can’t fully relax or sit still without feeling jittery,” she said. “This constant sense of being ‘on edge’ can become exhausting over time.”
7. Relationship challenges
“Many adults with ADHD have difficulty maintaining relationships with others due to inappropriate social behaviors, such as frequently interrupting, losing interest in conversations, difficulty paying attention and forgetfulness,” Kahn noted.
“You might forget to call friends back or forget about commitments to others, which can cause issues in your relationships.”
Emotional sensitivity often accompanies ADHD, which can manifest as mood swings, irritability or heightened responses to minor frustrations. (iStock)
Emotional sensitivity often accompanies ADHD, according to Anderson. This can manifest as mood swings, irritability or heightened responses to minor frustrations.
“Many people with ADHD describe feeling like their emotions are more intense and more challenging to control than those of others around them,” she added.
When to seek help
If you’ve experienced several of the above signs and they interfere with your daily life, experts recommend seeking help.
“ADHD is not a flaw nor something to be ashamed of — it’s simply a different way of processing information and interacting with the world,” said Anderson.
The first step is to speak with a health care professional specializing in ADHD, such as a psychologist, psychiatrist or even your primary care physician, she suggested.
“They can provide a proper evaluation and help you explore treatment options, including therapy, medication or lifestyle adjustments,” Anderson noted.
Potential solutions include mindfulness exercises and cognitive behavioral therapy (CBT), which can help people with ADHD to improve their organization, time management and emotion regulation, the same source stated.
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“For many people, medication is also an essential part of managing ADHD, as it can help balance brain chemistry and improve focus,” Anderson added.
Brooke Bardin, a licensed clinical social worker and director of Clinical Quality Assurance in Los Angeles, pointed out that ADHD can sometimes be confused for other conditions.
It is important to be assessed by a psychiatrist or mental health clinician if you experience multiple ADHD symptoms, experts advise. (iStock)
“ADHD has overlapping symptoms with other disorders and is often comorbid with other diagnoses,” she told Fox News Digital.
Anywhere from 40% to 70% of people with autism spectrum disorder also have ADHD, according to Bardin.
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It can also occur in tandem with learning disorders, anxiety disorders and mood disorders.
“Because of this, it is important to be assessed by a psychiatrist or mental health clinician,” Bardin advised.
“ADHD is not a flaw nor something to be ashamed of — it’s simply a different way of processing information and interacting with the world.”
As you seek out the right support and strategies, Anderson emphasizes the importance of being kind to yourself.
“ADHD isn’t a limitation — it’s a unique way of experiencing the world, and with the right tools, you can learn to harness its strengths and work through its challenges.”
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An often-overlooked part of the body may reveal important clues about overall health.
Researchers from the University of Westminster in the U.K. discovered that the shape of the gluteus maximus muscle in the buttocks changes with age, gender, lifestyle and frailty, as well as certain conditions like osteoporosis and type 2 diabetes.
Using advanced MRI scans that create 3D images, researchers revealed “distinct” patterns in the gluteus maximus associated with type 2 diabetes.
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This suggested that the shape of the muscle, rather than the size, may “reflect underlying metabolic differences,” a press release stated.
The findings were presented in December at the annual meeting of the Radiological Society of North America (RSNA) in Chicago.
Butt shape may indicate underlying health conditions, according to new research. (iStock)
Unlike previous studies looking at muscle size or fat, the 3D imaging identified exactly where the muscle changes occur, according to the researchers.
As one of the largest muscles in the human body, the gluteus maximus “plays a key role” in metabolic health, according to lead study author E. Louise Thomas, Ph.D., professor of metabolic imaging at the University of Westminster’s School of Life Sciences.
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The researchers analyzed more than 61,000 MRI scans from a large UK health database to better understand the muscle’s structure.
The data also included the participants’ physical measurements, demographics, disease biomarkers, medical history and lifestyle habits. The researchers studied how these variables were linked to muscle shape over time.
An infographic from the Radiological Society of North America presentation displays research findings on the shape of the gluteus maximus. (RSNA)
“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape, while aging, frailty and long sitting times were linked to muscle thinning,” study co-author Marjola Thanaj, Ph.D., a senior research fellow at the University of Westminster’s Research Centre for Optimal Health, said in the release.
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The researchers concluded that butt shape changes may indicate an “early functional decline” and “metabolic compromise” in type 2 diabetes patients.
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Men with type 2 diabetes showed muscle shrinkage, while women displayed enlarged muscle, likely due to “infiltration of fat” within it, according to the researchers.
These results suggest that men and women have “very different biological responses to the same disease,” Thanaj suggested.
Butt shape changes may indicate an “early functional decline” and “metabolic compromise” in type 2 diabetes patients. (iStock)
Men who were categorized as “frail” were recognized as having more “general shrinkage” across the gluteus maximus, but women experienced a “limited” frailty effect.
Building strong glutes for better health
Strengthening the glutes is an “investment in long-term health,” according to Tanya Becker, co-founder of Physique 57 in New York City.
“While full-body strength training is essential, focusing on your glutes — the largest muscle group in your body — deserves special attention,” she told Fox News Digital.
“While full-body strength training is essential, focusing on your glutes — the largest muscle group in your body — deserves special attention.” (iStock)
Becker refers to the glutes as the body’s “shock absorbers,” because they protect the lower back, knees and hips from taking on stress they weren’t designed to handle.
Larger muscle groups also burn more calories and help regulate blood sugar, the expert added, noting that muscles are often referred to as the “organ of longevity.”
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Strengthening the glutes also helps to protect the lower back, hips and knees, and also improves posture and balance, reducing the risk of falls and improving mobility.
“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape.”
Becker recommends traditional weighted exercises like squats, lunges and bridges, although they are not suited for everyone, especially older adults with injuries and joint pain.
“Pilates and barre classes offer bodyweight exercises that are ideal for beginners or individuals with physical limitations,” she suggested. “They can be done anytime, anywhere, making them accessible for beginners before progressing to weighted versions.”
Glute bridges (demonstrated above) are a recommended exercise for strengthening those muscles. (iStock)
Becker shared the following three glute exercises that improve hip mobility, stability and overall strength.
No. 1: Quadruped leg lifts (strengthens entire core and glutes)
Start on the hands and knees, engage your core, and lift one leg off the floor (bent or straight). Pulse up and down a few inches for 30 to 60 seconds, then repeat on the other leg.
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No. 2: Clamshells (strengthens gluteus medius)
Lie on your side with knees bent at 90 degrees in front of you. Lift your top knee away from your bottom knee, then lower slowly.
For an increased challenge, lift both feet off the ground while keeping the heels together. Repeat for 30 to 60 seconds per side.
Strong muscles are responsible for maintaining metabolic health, according to Becker. (iStock)
No. 3: Glute bridges (strengthens lower back and glutes)
Lie on your back with knees bent and feet parallel, a few inches from your hips. Engage your abs, and squeeze your glutes to lift your hips toward knee height, then lower.
If you feel pressure in your neck, you’ve lifted too high. Perform for 30 to 60 seconds. Complete three sets with 30-second rests between them.
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Those looking to start a new fitness routine should first consult with a doctor.
Fox News Digital reached out to the study authors for comment.
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What if your New Year’s resolution could fit inside a tote bag? Social media users are trying the “analog bag” trend, replacing phones with offline activities.
The trend is widely credited to TikTok creator Sierra Campbell, who posted about her own analog bag — containing a crossword book, portable watercolor set, Polaroid camera, planner and knitting supplies — and encouraged followers to make their own.
Her video prompted many others to share their own versions, with items like magazines, decks of cards, paints, needlepoint and puzzle books.
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“I made a bag of non-digital activities to occupy my hands instead of the phone,” said Campbell, adding that the practice has significantly cut her screen time and filled her life with “creative and communal pursuits that don’t include doom-scrolling.”
“I created the analog bag after learning the only way to change a habit is to replace it with another,” she told Fox News Digital.
Social media users are trying the “analog bag” trend, replacing phones with offline activities like cameras, notebooks and magazines. (Fox News Digital)
The science of healthier habits
Research on habit formation supports the idea of the analog bag, according to Dr. Daniel Amen, a California-based psychiatrist and founder of Amen Clinics.
“Your brain is a creature of habit,” Amen said during an interview with Fox News Digital. “Neurons that fire together wire together, meaning that every time you repeat a behavior, whether it’s good or bad, you strengthen the neural pathways that make it easier to do it again.”
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Studies show that habits are automatic responses to specific cues — such as boredom, stress or idle time — that typically deliver some kind of reward, according to the doctor. When no alternative behavior is available, people tend to fall back on the same routine, often without realizing it.
Research suggests that replacing an old habit with a new one tied to the same cue is more effective than trying to suppress the behavior altogether.
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“[When] cutting out coffee — you need to have another drink to grab for, not just quit cold turkey. It’s how the pathways in our brains work,” Campbell said.
By substituting a different routine that still provides stimulation and engagement, people can gradually weaken the original habit and build a new automatic response.
Substituting another activity instead of scrolling on your phone can help quell the impulse to reach for it. (iStock)
“Simply stopping a behavior is very challenging,” Amen said. “Replacing one habit with something that is better for your brain is much easier. That’s how lasting change happens, one step at a time.”
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If alternatives are within arm’s reach, people will be more likely to use them, the doctor said. “Your brain does much better with small, simple actions than big, vague intentions.”
Instead of saying, “I’ll stop scrolling today,” the doctor recommends choosing a small habit you can do in a few moments in specific situations, like knitting 10 rows of a scarf on your commute or reading a few pages of a book while waiting at the doctor’s office.
“If alternatives are within arm’s reach, you’re more likely to use them,” a brain doctor said. “Your brain does much better with small, simple actions than big, vague intentions.” (iStock)
Campbell shared her own examples of how to use an analog bag. At a coffee shop with friends, she said, she might pull out a crossword puzzle and ask others to help with answers when the conversation lulls.
Instead of taking dozens of photos on her phone, she uses an instant camera, which limits shots and encourages more intentional moments.
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In casual outdoor settings, such as a park or winery, she brings a small watercolor set for a quick creative outlet.
“It’s brought so much joy,” Campbell said of the analog bag trend, “seeing how it resonates with so many.”
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