Understanding ADHD: Your Brain Isn’t Broken, It’s Just Different

If you’ve got ADHD, you’ve probably heard all the usual criticisms: “You just need to focus more,” “Everyone gets distracted sometimes,” or “You’re just being lazy.” These comments sting because they fundamentally misunderstand what ADHD actually is—a neurological difference that affects how your brain processes information, not a character flaw or lack of willpower.

What’s Actually Happening in Your Brain

ADHD brains work differently at a fundamental level. The key differences involve neurotransmitters—the chemical messengers that help brain cells communicate. People with ADHD typically have lower levels of dopamine and norepinephrine in certain brain regions, particularly the prefrontal cortex, which is responsible for executive functions like planning, attention, and impulse control.

Think of dopamine as your brain’s reward and motivation system. When neurotypical brains complete tasks, they get a nice dopamine hit that says “well done, let’s do more of this.” ADHD brains often don’t get enough of this reward signal, making it genuinely harder to start tasks, stay focused, or feel motivated—especially for activities that aren’t immediately engaging or rewardingThe prefrontal cortex, sometimes called the brain’s “CEO,” helps with working memory (holding information in mind whilst using it), flexible thinking, and self-control. When this area isn’t firing on all cylinders due to neurotransmitter differences, you might find yourself struggling with organisation, time management, and emotional regulation.

This isn’t about intelligence or capability—it’s about brain chemistry. Your ADHD brain might be brilliant at hyperfocusing on interesting topics, thinking creatively, or noticing details others miss. It’s simply wired differently.

Practical Management Strategies

Break Everything Down (Seriously, Everything)

Your brain finds it much easier to process small, concrete steps than large, vague goals. Instead of “tidy the house,” try:

- Put dirty dishes in the dishwasher

- Wipe down the kitchen counter

- Put away items from the coffee table

- Make the bed

Each completed step gives your brain a small dopamine reward, building momentum for the next task. It’s like creating a staircase instead of trying to leap up a cliff face.

Use Time Limits as Your Friend. ADHD brains often struggle with time perception—tasks either feel impossibly long or you lose all sense of time passing. Set specific time boundaries:

- Use the Pomodoro Technique (25 minutes work, 5 minutes break)

- Set timers for everything, even enjoyable activities

- Give yourself permission to stop when the timer goes off, even if you’re not “finished”

Time limits create urgency, which can help your brain engage, and they make tasks feel more manageable.

Beware of ‘Procrastivity’

Procrastivity—that sneaky habit of doing other productive tasks to avoid the one you actually need to do—is ADHD kryptonite. You’ll organise your entire bookshelf rather than start that important email. Whilst it feels productive, it’s actually avoidance in disguise.

Combat this by:

- Writing down the specific task you’re avoiding

- Setting a timer for just 10 minutes to work on it

- Removing obvious distractions (yes, close those browser tabs)

- Using the “two-minute rule”—if something takes less than two minutes, do it immediately

Create External Structure

Your ADHD brain needs external scaffolding to support its internal processes:

- Use visual reminders and lists

- Set up your environment to support success (keep important items visible)

- Build routines that become automatic

- Use apps, alarms, and other tools without shame

Remember, neurotypical people rely on their internal executive function system. You’re simply creating external versions of what their brains do automatically.

The Self-Compassion Piece: You’re Not the Problem

Here’s something crucial that often gets missed in ADHD discussions: the emotional toll. Living with ADHD in a neurotypical world can be exhausting. You might feel like you’re constantly falling short, forgetting things, or letting people down. This isn’t your fault.

Many people with ADHD develop what psychologists call “Rejection Sensitive Dysphoria”—an intense emotional response to perceived criticism or rejection. Years of being told you’re “too much,” “not focused enough,” or “disorganised” can create deep wounds that affect your self-worth.

Reframe Your Internal Narrative

Instead of “I’m so disorganised,” try “My brain processes organisation differently, and I’m learning systems that work for me.”

Instead of “I can’t focus on anything,” try “I focus intensely on things that interest me, and I’m developing strategies for less engaging tasks.”

Instead of “I’m always forgetting things,” try “My working memory works differently, so I’m creating external memory systems.”

Celebrate Small Wins

ADHD brains need more frequent positive reinforcement than neurotypical ones. Celebrate completing small tasks, remembering appointments, or using a coping strategy successfully. These aren’t “participation trophies”—they’re necessary fuel for your differently-wired brain.

Find Your Tribe

Connect with other people who understand ADHD, whether online or in person. There’s something profoundly healing about having your experiences validated by people who truly get it. You’re not alone, you’re not broken, and you’re not too much.

Moving Forward with Understanding

Managing ADHD isn’t about forcing your brain to work like a neurotypical one—it’s about understanding how your brain actually works and creating systems that support it. Some days will be harder than others, and that’s perfectly normal.

Your ADHD brain might take longer to develop certain skills, need more external support, or require different strategies than others. That doesn’t make you less capable—it makes you human, with a beautifully complex and unique neurological makeup.

Be patient with yourself as you discover what works. What helps one person with ADHD might not help you, and that’s fine. Your brain is yours, and you’re the expert on how it functions.

Remember: you’re not lazy, broken, or deficient. You’re navigating the world with a brain that works differently, and that takes courage, creativity, and strength every single day. Give yourself credit for that.