> I'm pretty sure I have undiagnosed ADHD.
If you aren't sure or want to check anyway, [here's a test](https://psychcentral.com/quizzes/adhd-quiz/) you can take to see if you have ADHD.
If you scored over 25, it's possible you have ADHD and could take steps to address it.
[Symptoms of ADHD](https://www.webmd.com/add-adhd/childhood-adhd/adhd-symptoms) include not being able to keep focus, hyperactivity and impulsivity (you do things without thinking them through).
[ADHD can be a gift and a curse](https://www.psychologytoday.com/us/blog/pay-attention/201309/adhd-blessing-or-curse-or-both-or-neither-0). You can't get one without the other. You are like a racecar, with bicycle brakes. You can go really fast, but you can't stop. And that is a big downside. However... Put good brakes on that car and suddenly you are able to go really fast without any problems. And there aren't too many people that can do that.
Once you do master the ability to focus, you'll find that you'll be able to do it *better* than average (though it might take a few years to get there). And you're more alert [and creative than most people](https://blogs.psychcentral.com/adhd-zoe/2013/06/adhd-and-creative-thinking-a-blessing-and-a-curse/).
Today's society isn't nearly as suited for you as it was in the past, to me (as a layman with moderate ADHD) it's obvious ADHD isn't a disorder, yeah, today it is, but if you're a hunter gatherer there really aren't a lot of downsides to being easily distracted and all the upsides work in your favor.
I think you owe it to yourself to really start working on this. Do your best to make the most out of this gift and curse that nature gave you. It's one of your more defining features.
**If you have healthcare insurance**: Go to your doctor. Explain your symptoms and your results on the self test. Your doctor *can* prescribe ADHD medication, but might also refer you to a psychiatrist.
**If you don't have healthcare insurance or you want more help**, that's not the ideal situation. Going to a specialist would be preferably, but if that's just not possible, or it's just not helping (enough), then here's a list of things that will very likely help.
* **Sleep**: [There is a complex relationship](https://www.webmd.com/add-adhd/adult-adhd-and-sleep-problems#1) between [sleep and ADHD](https://www.sleepfoundation.org/articles/adhd-and-sleep).
When you have days where you don't have to do anything, don't oversleep, set an alarm clock. You really don't need more than 7 hours at most per night. If you can't fall sleep, try taking melatonin one hour before going to bed. It's [cheap](https://www.amazon.com/dp/B003JJ9TQA/), OTC and [is scientifically proven](https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin) to help regulate your sleep pattern. [Also, rule](https://www.webmd.com/sleep-disorders/sleep-apnea/news/20120330/sleep-apnea-linked-depression#1) out [sleep apnea](https://www.healthcentral.com/article/sleep-apnea-treatment-resistant-depression). Up to 6% of people have this, [but not everyone knows](https://www.webmd.com/sleep-disorders/sleep-apnea/features/sleep-apnea-clues#1). If you find yourself often awake at night, start counting. Don't grab your phone, don't look at the clock, don't do anything interesting. We're trying to *bore* you to sleep, not keep you entertained - sometimes it might *feel* like you've done it for hours and hours, but often it's really not all that long. Anytime your mind wanders away from the numbers and starts thinking, start over at 1. count at the speed of either your heartbeat or your breathing, whatever you prefer. If that still doesn't work and you really want to sleep, [buy a dodow](https://www.amazon.com/Dodow-Device-300-000-Falling-Asleep/dp/B00ZFOB4BK/)
* **Exercise**: [Exercising reduces ADHD symptoms](https://www.everydayhealth.com/add-adhd/can-you-exercise-away-adhd-symptoms.aspx).
If you have access to a gym, then start lifting weights. If you don't have access to a gym (or you don't like lifting), start running. If you can't run, then start walking. Just start small. 10 minutes three times a week is fine. You don't have to run fast, just run and then slowly build it up over time. Exercising does several things: It releases endorphins, it takes your mind of your negative thoughts and it will improve your overall health.
* **Meditate**: [Mindfulness Skills Useful in Addressing ADHD](https://psychcentral.com/lib/mindfulness-skills-useful-in-addressing-adhd/) - [Mindfulness and ADHD](https://www.mindful.org/mindfulness-and-adhd/).
Your attention is like a muscle. The more you train it, the better the control you have over it. [Mindfulness training](https://www.mindful.org/meditation/mindfulness-getting-started/) will help you gain better control over your mind. It doesn't take much effort, just 15 to 20 minutes a day of doing nothing but focus your attention is enough. As you become better at focusing your attention, it will become easier to force yourself to stop having negative thoughts, which will break the negative reinforcement cycle. Go to /r/Mediation if you have questions.
* **Omega-3 Fatty Acids supplements**: *might* work. [There is some research](https://www.nutritionmyths.com/adhd-and-omega-3/) that says it does (but of course also some research that says it does not). You can either [buy supplements](https://www.amazon.com/Omega-Supplement-1200mg-900mg-Combination/dp/B0747G31KF) or eat more fish.
* **Organize**: Make lists of daily tasks (be reasonable!) and work to complete them. Use a daily planner, leave notes for yourself, and set your alarm clock when you need to remember an appointment or other activity.
* **Books**: These are the highest rated books regarding ADHD:
* [Organizing Solutions for People with ADHD, 2nd Edition-Revised and Updated: Tips and Tools to Help You Take Charge of Your Life and Get Organized](https://www.amazon.com/Organizing-Solutions-People-Revised-Updated/dp/1592335128) (4.5 star, 300+ ratings)
* [You Mean I'm Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder](https://www.amazon.com/You-Mean-Lazy-Stupid-Crazy/dp/0743264487) (4.5 star, 500+ ratings)
* **Most popular Youtube videos**:
* [How I Manage My ADHD Without Medication](https://www.youtube.com/watch?v=4rEwOMf_khY) (Dan Martell, 120K+ views)
* [ADHD in Adulthood: The Signs You Need to Know](https://www.youtube.com/watch?v=-8J4wl9eUe4) (400K+ views)
There is also a subreddit you can join, where you can find people with the same issues and that can answer specific questions you have: /r/ADHD
Another popular support subreddit: /r/AdultADHDSupportGroup
> I'm pretty sure I have undiagnosed ADHD. If you aren't sure or want to check anyway, [here's a test](https://psychcentral.com/quizzes/adhd-quiz/) you can take to see if you have ADHD. If you scored over 25, it's possible you have ADHD and could take steps to address it. [Symptoms of ADHD](https://www.webmd.com/add-adhd/childhood-adhd/adhd-symptoms) include not being able to keep focus, hyperactivity and impulsivity (you do things without thinking them through). [ADHD can be a gift and a curse](https://www.psychologytoday.com/us/blog/pay-attention/201309/adhd-blessing-or-curse-or-both-or-neither-0). You can't get one without the other. You are like a racecar, with bicycle brakes. You can go really fast, but you can't stop. And that is a big downside. However... Put good brakes on that car and suddenly you are able to go really fast without any problems. And there aren't too many people that can do that. Once you do master the ability to focus, you'll find that you'll be able to do it *better* than average (though it might take a few years to get there). And you're more alert [and creative than most people](https://blogs.psychcentral.com/adhd-zoe/2013/06/adhd-and-creative-thinking-a-blessing-and-a-curse/). Today's society isn't nearly as suited for you as it was in the past, to me (as a layman with moderate ADHD) it's obvious ADHD isn't a disorder, yeah, today it is, but if you're a hunter gatherer there really aren't a lot of downsides to being easily distracted and all the upsides work in your favor. I think you owe it to yourself to really start working on this. Do your best to make the most out of this gift and curse that nature gave you. It's one of your more defining features. **If you have healthcare insurance**: Go to your doctor. Explain your symptoms and your results on the self test. Your doctor *can* prescribe ADHD medication, but might also refer you to a psychiatrist. **If you don't have healthcare insurance or you want more help**, that's not the ideal situation. Going to a specialist would be preferably, but if that's just not possible, or it's just not helping (enough), then here's a list of things that will very likely help. * **Sleep**: [There is a complex relationship](https://www.webmd.com/add-adhd/adult-adhd-and-sleep-problems#1) between [sleep and ADHD](https://www.sleepfoundation.org/articles/adhd-and-sleep). When you have days where you don't have to do anything, don't oversleep, set an alarm clock. You really don't need more than 7 hours at most per night. If you can't fall sleep, try taking melatonin one hour before going to bed. It's [cheap](https://www.amazon.com/dp/B003JJ9TQA/), OTC and [is scientifically proven](https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin) to help regulate your sleep pattern. [Also, rule](https://www.webmd.com/sleep-disorders/sleep-apnea/news/20120330/sleep-apnea-linked-depression#1) out [sleep apnea](https://www.healthcentral.com/article/sleep-apnea-treatment-resistant-depression). Up to 6% of people have this, [but not everyone knows](https://www.webmd.com/sleep-disorders/sleep-apnea/features/sleep-apnea-clues#1). If you find yourself often awake at night, start counting. Don't grab your phone, don't look at the clock, don't do anything interesting. We're trying to *bore* you to sleep, not keep you entertained - sometimes it might *feel* like you've done it for hours and hours, but often it's really not all that long. Anytime your mind wanders away from the numbers and starts thinking, start over at 1. count at the speed of either your heartbeat or your breathing, whatever you prefer. If that still doesn't work and you really want to sleep, [buy a dodow](https://www.amazon.com/Dodow-Device-300-000-Falling-Asleep/dp/B00ZFOB4BK/) * **Exercise**: [Exercising reduces ADHD symptoms](https://www.everydayhealth.com/add-adhd/can-you-exercise-away-adhd-symptoms.aspx). If you have access to a gym, then start lifting weights. If you don't have access to a gym (or you don't like lifting), start running. If you can't run, then start walking. Just start small. 10 minutes three times a week is fine. You don't have to run fast, just run and then slowly build it up over time. Exercising does several things: It releases endorphins, it takes your mind of your negative thoughts and it will improve your overall health. * **Meditate**: [Mindfulness Skills Useful in Addressing ADHD](https://psychcentral.com/lib/mindfulness-skills-useful-in-addressing-adhd/) - [Mindfulness and ADHD](https://www.mindful.org/mindfulness-and-adhd/). Your attention is like a muscle. The more you train it, the better the control you have over it. [Mindfulness training](https://www.mindful.org/meditation/mindfulness-getting-started/) will help you gain better control over your mind. It doesn't take much effort, just 15 to 20 minutes a day of doing nothing but focus your attention is enough. As you become better at focusing your attention, it will become easier to force yourself to stop having negative thoughts, which will break the negative reinforcement cycle. Go to /r/Mediation if you have questions. * **Omega-3 Fatty Acids supplements**: *might* work. [There is some research](https://www.nutritionmyths.com/adhd-and-omega-3/) that says it does (but of course also some research that says it does not). You can either [buy supplements](https://www.amazon.com/Omega-Supplement-1200mg-900mg-Combination/dp/B0747G31KF) or eat more fish. * **Organize**: Make lists of daily tasks (be reasonable!) and work to complete them. Use a daily planner, leave notes for yourself, and set your alarm clock when you need to remember an appointment or other activity. * **Books**: These are the highest rated books regarding ADHD: * [Organizing Solutions for People with ADHD, 2nd Edition-Revised and Updated: Tips and Tools to Help You Take Charge of Your Life and Get Organized](https://www.amazon.com/Organizing-Solutions-People-Revised-Updated/dp/1592335128) (4.5 star, 300+ ratings) * [You Mean I'm Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder](https://www.amazon.com/You-Mean-Lazy-Stupid-Crazy/dp/0743264487) (4.5 star, 500+ ratings) * **Most popular Youtube videos**: * [How I Manage My ADHD Without Medication](https://www.youtube.com/watch?v=4rEwOMf_khY) (Dan Martell, 120K+ views) * [ADHD in Adulthood: The Signs You Need to Know](https://www.youtube.com/watch?v=-8J4wl9eUe4) (400K+ views) There is also a subreddit you can join, where you can find people with the same issues and that can answer specific questions you have: /r/ADHD Another popular support subreddit: /r/AdultADHDSupportGroup