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Over the past year, many people have found it difficult to focus, pay attention and get tasks done. They notice, too, that they are more irritable and restless.

Certainly, our psychology clinic has received a large increase in referrals to evaluate previously asymptomatic people who are now wondering if they might have attention deficit hyperactivity disorder (ADHD).

Before self-diagnosing or consulting your doctor, consider these other common causes of ADHD symptoms.

Symptoms of ADHD are non-specific

Just as fever is a medical symptom, problems with attention, focus and concentration — alone or in combination with irritability and restlessness — are symptoms . Self-reporting of ADHD symptoms on questionnaires has up to for ADHD diagnosis. .

Even recall of childhood behaviours is not an accurate way to make this diagnosis. Comprehensive long-term followup studies show that many adults whose records show they did not meet criteria for ADHD in childhood .

What is ADHD?

ADHD is a neurodevelopmental disorder that affects about and about .

include more than just having symptoms. To be diagnosed with ADHD as a teen or young adult requires all of the following:

• a number of these symptoms must have been present and impairing in two or more major life areas (such as home and school) prior to age 12;

• the symptoms must have been chronic; and

• the symptoms cannot be due to other conditions that can mimic ADHD, such as depression, anxiety, stress, sleep problems, drugs/alcohol abuse, perfectionism, thyroid problems, trauma or personality disorder.

The first five of those “ADHD mimics” are conditions due to the pandemic and lockdown rules. Past traumas or certain personality traits have also made coping with lockdown .

How common are ADHD symptoms in adults?

Even before the pandemic, symptoms of ADHD in the general population were . Studies of post-secondary students with and without ADHD show that a .

for many people. Research from our lab shows that , even if you have never previously been suspected of having ADHD. We know that has many symptoms similar to ADHD, and also has many negative effects on brain functioning.

Couldn’t it be undiagnosed ADHD?

While it is possible that a diagnosis of ADHD was missed or overlooked in childhood, research shows this is rare. For the past 12 years our centre has run an ADHD screening clinic, evaluating young adults who think they may have ADHD.

Overall, . This finding is consistent with other studies .

Okay, so what do I do about these symptoms?

Regardless of the cause, there are a number of things you can do to reduce or eliminate ADHD symptoms.

1. Get into a groove. People function best when they have a consistent routine; COVID-19 and working from home have eliminated a lot of the structure we used to enjoy. Focusing when your children are home, the dog barks or your partner is on a loud meeting in the next room is extremely difficult.

Try to find a quiet location to do your work, put up a sign that alerts others when you need to focus, and prioritize doing your . If that is late at night or first thing in the morning, then adjust your expectations for the rest of the day.

2. Say goodnight to sleep problems. Poor sleep quality and sleep disturbance result in . Additionally, waking up and going to bed at inconsistent times can cause significant problems, similar .

To improve sleep quality, , such as keeping a regular sleep schedule, having a bedtime routine and maintaining a comfortable, quiet sleeping area. And, because it’s disrupting your sleep!

3. Read all about it. Strategies that work for those with ADHD work for anyone having these symptoms. Many excellent ways to improve focus and . There are that describe proven ways to improve your attention.

4. Cut down on use of electronic devices. With COVID-19 lockdown and working from home, most people are spending more time online, but and . In fact, a review of the research shows that overuse of . Studies have also shown a strong link between .

One of the biggest challenges we hear about from the post-secondary students we see at our centre is limiting the use of electronics. There are some great apps that to help you take control of your smartphone use.

5. Worry list/worry time. Pandemic stress has many people worrying constantly, so much so that their mind is always distracted and they can never focus. Further, their brains have become accustomed to hijacking thinking any time a worry surfaces, so you need some cognitive behavioural techniques to manage the worrying and encapsulate it to happen only at certain times of day.

You want to to understand that worry is allowed only at certain times. A worry list works like a meeting agenda, making sure you address all the worries, but only at a defined “worry” time.

6. Exercise. Sitting in a chair all day staring at your computer screen is not doing wonders for either your cognitive or physical health. , but it also .

Even going outside for a 20-30 minute walk each day . At the very least, make sure you stand up and move around for at least five minutes every hour.

If all these things fail to make a difference, it might then be time to consult an expert. Remember, however, that medication won’t make you want to do your work or chores, and won’t help you become more organized or more attentive during endless Zoom meetings.

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, Associate Professor of Psychology and Clinical Director, Regional Assessment & Resource Centre,

This article is republished from under a Creative Commons license. Read the .

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