9<\/p>\n Clare O\u2019Reilly was diagnosed with ADHD aged 46Credit: Lorna Roach<\/p>\n While I initially laughed off her advice, I did some research and realised I have pretty much all the traits<\/a>.<\/p>\n I’m impulsive – I signed up to a marathon when I hadn’t even run 10km and am rowing the Atlantic in December having never been in a rowing boat.<\/p>\n If fidgeting<\/a> were an Olympic sport, I’d be bringing home the gold.<\/p>\n I get frustrated waiting for people to get to the end of a sentence when I know what they’re going to say and have my answer ready.<\/p>\n I can be laser focused and juggle a massive number of tasks, or faced with full laundry baskets and life admin to do I’ll disappear down a wormhole of Instagram reels.<\/p>\n I’m in my element catering for 15 or more at Christmas yet the thought of a quiet afternoon with nothing on my list brings me out in the sweats.<\/p>\n Being told I had attention deficit hyperactivity disorder<\/a> at age 46 only semi surprised me.<\/p>\n I have the inattentive hyperactive – or combined type.<\/p>\n As a woman in her 40s, I\u2019m in the biggest diagnostic age category in the UK right now.<\/p>\n I’m also in the top six per cent of fidgeters in the country apparently, according to a computer screening tool and I’m not sure whether that’s something to brag about or be ashamed of.<\/p>\n Strictly and OnlyFans star John Whaite opens up on health struggle, saying ‘it makes life almost unbearable’<\/p>\n I\u2019m not alone in my middle aged diagnosis<\/a> though; Jessie J, 37, spoke about her diagnosis<\/a> last summer, and Lily Allen, 40, Sheridan Smith, 44, and Paloma Faith, 43, have all been diagnosed recently too.<\/p>\n Since my diagnosis, I\u2019ve done plenty of research. And while I don\u2019t want to take medication for it at the moment, it\u2019s all still pretty new to me, I\u2019ve learned there are certain triggers where my neurodivergence looms large.\u00a0<\/p>\n They\u2019re not new to me as feelings but the cause of them is.<\/p>\n 9<\/p>\n Lily Allen, 40, had to ‘completely switch off social media’ after her diagnosisCredit: Getty 9<\/p>\n Jessie J says motherhood ‘exposed’ her ADHD, and she now considers it her ‘superpower’Credit: Shutterstock Editorial<\/p>\n Dr Paul Wallang is a consultant psychiatrist and healthcare director at Clinical Partners<\/a> and has over 20 years\u2019 experience in assessing and managing neurodevelopmental conditions.<\/p>\n He says ADHD is often misunderstood and triggers can make the condition much more visible.\u00a0<\/p>\n \u201cADHD is a complex neurodevelopmental condition,\u201d he tells Sun Health.<\/p>\n \u201cIn many cases, medication is a key part of treatment and therapy can help unpack the emotional fallout of years of struggling.\u00a0<\/p>\n \u201cIt\u2019s not about \u2018fixing\u2019 someone \u2013 it\u2019s about supporting focus, emotional balance and quality of life.\u201d<\/p>\n While diet doesn\u2019t cause ADHD, certain foods can significantly influence symptoms like hyperactivity, inattention, mood regulation, irritability, restlessness and brain fog<\/p>\n Dr Paul WallangPsychiatrist <\/p><\/blockquote>\n The dictionary definition says ADHD<\/a> is \u201ca mental condition, beginning in childhood and often persisting into later life characterised by persistent difficulty in maintaining attention and concentration\u201d.\u00a0<\/p>\n \u201cIt is also frequently accompanied by hyperactive and impulsive behaviour,\u201d it adds.\u00a0<\/p>\n Having been diagnosed with both the inattentive and hyperactive kind, I\u2019m the neurodivergent definition of feast or famine \u2013 I\u2019ll plan trips away with military precision yet forget my passport before I leave.\u00a0<\/p>\n I\u2019ll go to make a cake only to find myself putting out the washing instead five minutes later because the ingredients are next to the washing machine.<\/p>\n Dr Wallang says there are seven identifiable triggers that make ADHD symptoms worse – from overstimulation to excessive screen use.<\/p>\n So how do they manifest with my experience of living with ADHD so far?<\/p>\n 1. NO SNOOZE, YOU LOSE<\/p>\n THIS is something I relate to a lot. I joke that my sleep tracker is gaslighting me because it always tells me my sleep was too short to be effective.<\/p>\n I struggle to quieten my mind when my head hits the pillow and when I wake early or in the middle of the night with a racing mind<\/a>, I cannot silence it.\u00a0<\/p>\n It\u2019s never anything important, it simply won\u2019t shut down and I toss and turn because of it.<\/p>\n 9<\/p>\n Many people with ADHD describe battling lots of ‘background noise’Credit: Getty Images – Getty 9<\/p>\n Clare often struggles to sleep because of her ‘racing mind’Credit: Clare O’Reilly<\/p>\n Dr Wallang says: \u201cSleep is fundamental for cognitive functions like attention, memory and emotional regulation \u2013 the very areas ADHD disrupts.\u00a0<\/p>\n \u201cPoor sleep magnifies inattention, impulsivity and mood swings, creating a vicious cycle.\u00a0<\/p>\n \u201cPeople with ADHD often have trouble falling asleep, staying asleep, or waking up feeling rested, which worsens symptoms.\u00a0<\/p>\n \u201cWhile good sleep hygiene is helpful, including consistent routines, reduced screen time and avoiding late caffeine, it\u2019s not always enough.\u00a0<\/p>\n \u201cIn such cases, tailored strategies like relaxation techniques, CBT for insomnia or reviewing medication timing may be more effective.\u201d<\/p>\n 2. DIET TRAPS<\/p>\n I EAT plenty of fresh fruit and vegetables and little to no processed food<\/a>, but I do struggle with impulse control when it comes to unhealthy foods.\u00a0<\/p>\n If I break the seal on cheese, crisps or chocolate, I\u2019ll finish it all, which is why I try to stay away from it.\u00a0<\/p>\n I have the occasional wine, but I do experience food crashes, and I struggle with being \u2018hangry\u2019 when I\u2019m really hungry.\u00a0<\/p>\n My emotional regulation seems better when I have a full belly and I\u2019ve noticed I can\u2019t problem solve as well if I\u2019m hungry.<\/p>\n The rise in ADHD in women in their 30s and 40s<\/p>\n MOST women with ADHD don’t get diagnosed until their late 30s or early 40s, according to WedMD. <\/p>\n And the numbers are rising. Between 2020 and 2022, ADHD diagnoses nearly doubled in women aged 30 to 49.<\/p>\n Among them is Lily Allen, 40, who in 2023 said she had been diagnosed with ADHD<\/a>.<\/p>\n The Smile singer said: “I\u2019ve had to completely switch off social media because as soon as I look at it, it can be hours of my day gone.”<\/p>\n Meanwhile Sheridan Smith<\/a>, 44, said her diagnosis had helped her understand her \u201cbrain\u2019s background noise\u201d.<\/p>\n “I never know what to say and I overthink,” she said, adding that she found herself “overanalysing” little things, like the “mums’ WhatsApp group” at her son’s school. <\/p>\n “[I\u2019m called] Shadow Sheridan because all I do is lurk,” the Oliver award-winning actress said. <\/p>\n Paloma Faith<\/a>, 44, was in a similar position. She said she spent her “whole life struggling with certain things” which began to take on new meaning after she received the eye-opening diagnosis in 2023.<\/p>\n “Lots of things start to add up,” the singer said. “When you go through the assessment process you’re like, ‘Oh my God, that’s part of it as well!’ <\/p>\n “They start asking you these questions and you’re like, ‘I didn’t even think that was part of it’.”<\/p>\n Jessie J<\/a>, 37, who was diagnosed after having her son Sky in 2023, said motherhood \u201cexposed\u201d her ADHD, but she now considers it her \u201csuperpower\u201d<\/a>.<\/p>\n “It’s made me re think about my whole life,” she added. “The way I’ve been, the way I deal with things. The relationships I have had. How I work and how I love.<\/p>\n “It’s empowered me and honestly sometimes has overwhelmed me all at the same time.”<\/p>\n Dr Wallang says: \u201cImpulse eating and \u2018food crashes\u2019 are common in ADHD.\u00a0<\/p>\n \u201cBinge eating often stems from the impulsive drive for instant gratification, leading to overeating in short bursts.\u00a0<\/p>\n \u201cWhile diet doesn\u2019t cause ADHD, certain foods can significantly influence symptoms like hyperactivity, inattention and mood regulation.\u00a0<\/p>\n \u201cHighly processed foods and excess sugar can trigger irritability, restlessness and brain fog.\u00a0<\/p>\n \u201cThere\u2019s also growing evidence connecting gut health to brain function via the gut\u2013brain axis, suggesting an imbalanced diet could impact focus and emotional regulation.\u00a0<\/p>\n \u201cRegular, balanced meals can help maintain energy and mood, and people with ADHD should avoid long gaps between meals, limiting high-sugar or highly processed foods too.\u201d<\/p>\n 3. OVERSTIMULATION\u00a0<\/p>\n TYPICALLY I thrive in and love a busy and loud environment.<\/p>\n But when I was on holiday last year, it all just got a bit too much and I had to sit away from noise and crowd.\u00a0<\/p>\n It just felt like I was being talked to too much and asked for too many opinions or thoughts on things with not enough space.\u00a0<\/p>\n Dr Wallang says: \u201cThe ADHD brain struggles to filter out irrelevant stimuli.\u00a0<\/p>\n \u201cWhen there\u2019s too much going on \u2013 be it noise, visual clutter or background distractions \u2013 individuals can become overstimulated, making it even harder to focus, stay calm or complete tasks.\u00a0<\/p>\n \u201cEven for those used to high-energy settings, overstimulation can lead to mental fatigue.\u00a0<\/p>\n 9<\/p>\n Sheridan Smith, 44, found herself ‘overanalysing’ little things, like the “mums’ WhatsApp group” at her son’s schoolCredit: Getty 9<\/p>\n Paloma Faith says ‘lots of things started adding up’ after her diagnosisCredit: Getty<\/p>\n \u201cCreating dedicated \u2018optimal stimulation\u2019 spaces can help.\u00a0<\/p>\n \u201cThese might include a tidy, low-clutter environment or noise-cancelling headphones.\u00a0<\/p>\n \u201cRegular quiet breaks also allow the brain to recover and stay regulated.\u201d<\/p>\n 4. DOOMSCROLLING<\/p>\n I CAN be found falling into a real worm hole on even my busiest days with a big \u201cto-do\u201d list being ignored.\u00a0<\/p>\n My screen time<\/a> goes up when I\u2019m busy and down when I\u2019m quiet, which I don\u2019t quite understand either.<\/p>\n Dr Wallang says: \u201cDopamine is a key player in ADHD \u2013 and social media delivers constant, rapid hits of it.\u00a0<\/p>\n \u201cThis can lead to compulsive scrolling, difficulty sustaining focus and worsened self-esteem through comparison.\u00a0<\/p>\n \u201cIt\u2019s these quick dopamine hits which make social media especially appealing during busy or stressful times.\u00a0<\/p>\n \u201cExcessive screen time may add to mental overload though, so replacing digital input with healthier dopamine sources \u2013 like movement, creativity or face-to-face connection \u2013 supports better emotional balance.\u201d<\/p>\n 5. TIMES OF LIFE<\/p>\n I\u2019M of an age where perimenopause<\/a> is a thing, yet I\u2019m still having regular periods.<\/p>\n While I never know when my time of the month<\/a> is coming, my partner always gets a sense of it because of a mood shift.\u00a0<\/p>\n I can see it afterwards but never at the actual time.<\/p>\n 9<\/p>\n People with ADHD often feel overwhelmed 9<\/p>\n Clare thrives in a busy environment, but sometimes it all gets too muchCredit: Clare O’Reilly<\/p>\n Dr Wallang says: \u201cHormones like oestrogen and progesterone interact with neurotransmitters that influence ADHD symptoms.\u00a0<\/p>\n \u201cThis is especially relevant for women in times of hormonal fluctuation \u2013 such as puberty, pregnancy, the menstrual cycle, and menopause.\u00a0<\/p>\n \u201cHormonal fluctuations during perimenopause can significantly impact mood and ADHD symptoms.\u00a0<\/p>\n \u201cTracking your cycle to spot patterns is helpful.\u00a0<\/p>\n \u201cDiscussing hormone-sensitive treatment options with your GP or specialist, alongside lifestyle adjustments and targeted support during hormone dips, can make a meaningful difference.\u201d<\/p>\n 6. ROUTINE FLUNKY<\/p>\n I\u2019M a feast or famine kinda gal when it comes to routine.\u00a0<\/p>\n You can either set your watch by my training and gym time or I turn into a sloth.\u00a0<\/p>\n I hate being told what to do and I thrive without routine more than with it.\u00a0<\/p>\n That said, I have three children and three dogs, so routine is inherently part of my day!<\/p>\n The 9 ‘hidden’ signs of ADHD in adults<\/p>\n ADHD has long been associated with naughty schoolkids who cannot sit still in class.<\/p>\n And that is part of it. Fidgeting, daydreaming and getting easily distracted are all symptoms of the behavioural condition, which is why it is often spotted in children.<\/p>\n However, attention deficit hyperactivity disorder is far more complex than simply having trouble focusing.<\/p>\n Henry Shelford, CEO and co-founder of ADHD UK, says: \u201cIf it isn\u2019t debilitating, it isn\u2019t ADHD.\u201d<\/p>\n In recent years, social media has given rise to trends which conflate specific personality traits or single behaviours with ADHD.<\/p>\n You might be thinking, \u2018I\u2019m always losing my keys, forgetting birthdays and I can never concentrate at work \u2014 I must have ADHD\u2019. But it\u2019s not as simple as that.<\/p>\n Though these may all point to the condition, Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, says: \u201cThe key distinction lies in how much a behaviour impacts a person\u2019s daily life.<\/p>\n \u201cGenuine ADHD symptoms affect multiple areas of life – work, relationships and emotional wellbeing – whereas personality traits are typically context-dependent and less disruptive.\u201d<\/p>\n ADHD UK\u2019s Henry, who has the condition himself, adds: \u201cHaving ADHD is hard. One in ten men with ADHD and one in four women with ADHD will at some point try to take their own lives.\u201d<\/p>\n So how can ADHD manifest in someone\u2019s life? While hyperactivity is a common indicator, here are nine other subtle signs:<\/p>\n Dr Wallang says: \u201cPeople with ADHD often thrive on structure, even if they resist it.\u00a0<\/p>\n \u201cA lack of routine creates unpredictability \u2013 and that\u2019s when disorganisation, missed deadlines and emotional overwhelm can spiral.\u00a0<\/p>\n \u201cWhile some may seem to thrive without strict routines, many benefit from simple, repeatable daily habits.\u00a0<\/p>\n \u201cEven small anchors \u2013 like a walk with the dogs or cooking a family dinner – can reduce decision fatigue and help the brain feel more grounded.\u00a0<\/p>\n \u201cThese healthy habits also support physical and mental wellbeing, which is especially important for managing ADHD.\u201d<\/p>\n 7. GLASS HALF EMPTY<\/p>\n A NEGATIVE mindset is something I relate to a lot.\u00a0<\/p>\n I constantly feel like I\u2019m the problem, like things are my fault, like I\u2019m too much or I\u2019ve done something wrong.\u00a0<\/p>\n I always worry that any given consequence is because of something I\u2019ve done or not done, even when the sensible part of me knows that can\u2019t be the case.\u00a0<\/p>\n![\"Portrait](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/6d230254-4f9c-4793-8d2e-a6eec495547f.jpg\")
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