“Just one more YouTube video,” you think to yourself. 

Except you’ve thought so for the last ten. You finally will yourself to that assignment, write three sentences and—bzzt!—a notification from Instagram. 

Of course you have to check it. 

“Put the phone down.” And for a couple minutes you do, before your mind drifts to other, more entertaining things: a new show on Netflix, a Reddit thread on conspiracy theories or that poster that’s been hanging in the same spot of your room for the last decade. 

Maybe whatever you’re doing isn’t perfect yet.

Maybe you haven’t even started yet, no matter how much it hurts not to.

It seems that you have to work twice as hard to complete simple tasks, but you hide your struggles from those around you.

You might be highly sensitive to your environment—sights, sounds, smells, tastes and physical sensations seem to be more intense for you than others.

If any of this sounds like something you experience daily, you may have ADHD (or you’re at least experiencing similar symptoms). 

You’re (probably) not lazy and there’s nothing wrong with you, but you may process attention and motivation differently.

Don’t worry, you’re not alone.

Approximately 1.8 million Canadians are affected by ADHD.

In part one of two in this June series, we explore the symptoms, causes and impacts of ADHD on an individual’s life.

Read along to start your journey of growth and healing today! It’s never too late to start.

It’s Not Your Fault: ADHD Explained

What’s happening in your brain? ADHD feels like a constant battle.

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition of poor self-regulation, characterized by struggles with focus, restlessness and/or controlling impulsive behaviours. It’s a draining and persistent condition that often impacts someone’s professional and academic goals, their interpersonal relationships, emotional regulation, sensory processing and mental health. 

To understand why this happens, it helps to look at how attention and motivation work in the brain.

“I Should Get to My…”: The Distracted Brain

Getting pulled away by something like your phone or a video may feel random, but it’s not. It has to do with how the brain handles reward and motivation.

Dopamine, often called the ‘happy hormone’, helps signal what feels important, interesting, or worth pursuing. People with ADHD often have differences in dopamine regulation, which impacts mood, behaviour and drive. Their brains operate on an interest-based attention system. Stuff that’s new, fast, or gives instant feedback may grab your attention more easily than things that are slow, effortful, and/or pay off later. That’s why answering a text message can feel effortless while replying to an important email somehow takes three business days.

This plays a big role in what you tend to focus on in everyday life.

“Now” vs “Later”: The Never-Ending Battle

The pull to instant gratification is stronger in ADHD brains, yet life is built around long-term goals—studying for a test, finishing an assignment, or saving money for a house. In the moment, however, those rewards can feel invisible.

A common symptom of ADHD is task paralysis. It’s not about having fun or being happy — it’s about being stimulated constantly.

You spend forty-five minutes thinking about starting a task that only takes ten minutes to finish.

It’s not that you don’t care about long-term goals. Usually, you care a lot (sometimes too much), but there is a clear disconnect between your wants and your ability to stay focused.

While this pattern shows up in many people, it doesn’t always look the same.

You’re Not All the Same

People experience ADHD in different ways. It’s often described using three common behavioural patterns.

Someone with inattentive ADHD may look like they’re daydreaming. In reality, their brain may be juggling twenty thoughts at once. Starting or finishing tasks can feel difficult, and details can be easy to miss even when they matter.

Hyperactive ADHD can feel like you have constant mental or physical energy. Sitting still or slowing down can feel uncomfortable, even when you want to focus. You can be impulsive or have a tendency to switch between things quickly. It’s not just running around frantically, sometimes you just can’t stop talking.

Many people experience a mix of both inattentive and hyperactive traits, which is the most common way ADHD presents itself, in both children and adults. 

Unfortunately, there’s much more to it.

It Doesn’t End There

People with ADHD often deal with other mental conditions. You may experience anxiety, low self-esteem, depression, sleep issues, and substance use. 

When everyday tasks feel harder than they seem for everyone else, it’s easy for that to turn into frustration or self-doubt. You may hide your struggles and your ‘true self’ through masking. It’s difficult for others to see what’s going on when you hide your feelings and emotions, which can make it harder to receive support or understanding.

Sleep can also become an issue. Your hyperactivity can make it hard to wind down at night, which makes the next day even harder to manage. When things feel overwhelming for long periods of time, you may lean on coping strategies, impulses or reactions that give quick relief momentarily, but aren’t usually helpful in the long run, such as substance use.

Don’t listen to people who keep telling you to “try harder”. They don’t understand ADHD. Effort has nothing to do with it.

But, that doesn’t mean it’s all negative.

It’s Not All Bad

While dealing with these challenges is exhausting, you may exhibit positive traits such as creativity, curiosity, hyperfocus, empathy, competitiveness and resilience.

Studies (see ‘References’ below) show that people with ADHD tend to be creative problem solvers. Give someone with ADHD a problem they’re interested in and they might find three solutions nobody else considered.

While others freeze under pressure, some people with ADHD strive in high-stake moments. They cancommit themselves passionately to their interests.

They have a tendency to see ‘big picture stuff’, noticing details that others may not and considering perspectives from all sides. 

The impulsivity of an ADHD brain can actually be advantageous for those looking to become entrepreneurs—building your own business takes risks!

Remember: that annoying brain of yours has a lot to bring to the table. It’s about managing things, leaning into your strengths and understanding that your brain chemistry is (somewhat) out of your control. You only have one brain. Try to appreciate it!

Understanding this may lead to small day-to-day changes that could have a lasting impact.

One Step at a Time

At The Centre for Mind Body Psychotherapy, we aim to understand ADHD using a holistic approach. It’s important to understand how your mind, body, emotions and spirit all contribute to your well-being.

There’s no shame in seeking help. It takes bravery to admit your struggles, but finding support from friends, family members and trained professionals can ease the burden of ADHD.

You don’t need to overhaul your life all at once. One small step is enough: talk to a friend, book an appointment with our team or explore some of the resources listed below. 

Coming Next

Learning about ADHD is an important first step, but it’s only the beginning.

That assignment you’ve been putting off. The notification that keeps pulling your attention away. The feeling of knowing exactly what you need to do but struggling to get started.

Now that you know what ADHD feels like, there are strategies that can help.

In our next June blog post, we’ll explore practical tools for working with your brain, not against it. From overcoming task paralysis and managing your attention to building routines that actually stick, we’ll share approaches that can help you feel more focused, capable, and in control.

The Centre for Mind Body Psychotherapy is here to support you every step of the way.

References

Ascher, Lauren, and Michael Ascher. “Overcoming Decision Fatigue in ADHD.” Psychology Today, 2024, www.psychologytoday.com/ca/blog/changing-the-narrative-on-adhd/202405/overcoming-decision-fatigue-in-adhd. Accessed 30 May 2026.

Bardgett, Mark E., et al. “Dopamine Modulates Effort-Based Decision Making in Rats.” Behavioral Neuroscience, vol. 123, no. 2, 2009, pp. 242–251, www.ncbi.nlm.nih.gov/pmc/articles/PMC2791340/, https://doi.org/10.1037/a0014625.

Belsky, Gail. “ADHD and Screen Time.” Understood, 7 Oct. 2025, www.understood.org/en/articles/adhd-screen-time.

“Building Effective Routines for People with ADHD: Tips and Strategies for Success.” Sparrow ADHD & Wellness, 10 Feb. 2025, adhdbc.ca/blog/building-effective-routines-for-people-with-adhd-tips-and-strategies-for-success. Accessed 30 May 2026.

Centers for Disease Control and Prevention. “Symptoms of ADHD.” Attention-Deficit / Hyperactivity Disorder (ADHD), CDC, 15 May 2024, www.cdc.gov/adhd/signs-symptoms/index.html.

Centre for ADHD Awareness Canada. “About ADHD – CADDAC.” Https://Caddac.ca/, 2024, caddac.ca/about-adhd/.

Claney, Carley. “How ADHD Impacts Long-Term Goal Setting (and Strategies to Stay on Track).” Relational Psych, 4 Aug. 2025, www.relationalpsych.group/articles/how-adhd-impacts-long-term-goal-setting-and-strategies-to-stay-on-track. Accessed 30 May 2026.

Cleveland Clinic. “Dopamine.” Cleveland Clinic, 23 Mar. 2022, my.clevelandclinic.org/health/articles/22581-dopamine.

Elmaghraby, Rana, and Stephanie Garayalde. “What Is ADHD?” American Psychiatric Association, 2022, www.psychiatry.org/patients-families/adhd/what-is-adhd.

“Exercise and ADHD.” ADHD Insights and News, 26 Sept. 2024, www.berkeleypsychiatrists.co.uk/blog/exercise-and-adhd. Accessed 30 May 2026.

“Foods That Feed Your ADHD Mind.” Uclahealth.org, UCLA Health, 5 May 2025, www.uclahealth.org/news/article/foods-feed-your-adhd-mind.

Greenblatt, James. “Why Mindfulness Works so Well for ADHD | Psychiatry Redefined.” Psychiatry Redefined, 14 Mar. 2022, www.psychiatryredefined.org/why-mindfulness-meditation-works-adhd-studies/.

Magill, C. (2022, April 15). 5 ADHD Strengths You Never Knew You Had – It’s ADHD Friendly – ADHD Business Coaching. It’s ADHD Friendly – ADHD Business Coaching. https://itsadhdfriendly.com/adhd-strengths-3/?srsltid=AfmBOorDjwd0s-3LDxYedivM9bXMTAL_QOP0_yGVOnVfw2dYpKK5s1iu

Pacheco, Danielle, and Alex Dimitriu. “ADHD and Sleep Problems: How Are They Related?” Sleep Foundation, 29 Apr. 2022, www.sleepfoundation.org/mental-health/adhd-and-sleep.

Team, ADDA Editorial. “How to Recognize Your ADHD Strengths & Use Them to Your Advantage – ADDA – Attention Deficit Disorder Association.” ADDA – Attention Deficit Disorder Association, 19 Feb. 2026, add.org/how-to-recognize-your-adhd-strengths/.

Winter, Helen, and John O’Neill. “The Impact of Screen Time on ADHD Symptoms in Children and Adolescents: A Narrative Review of Treatment Approaches.” Clinical Child Psychology and Psychiatry, 14 Nov. 2025, https://doi.org/10.1177/13591045251399697.

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