Why the symptoms of ADHD may look a little different in women

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Understanding how the symptoms of ADHD can express differently for women vs men can help lead to proper diagnosis and treatment. Here's all you need to know.

When you think of a person with ADHD, you might envision a young child who struggles to sit still. And while that might be the case for some, it doesn't necessarily represent how ADHD shows up for everyone, especially women. 

For many women, ADHD symptoms are misdiagnosed as (or simply confused with) anxiety, depression, or stress. Many women spend years believing their struggles to focus or seem “put together” are moral failings or personality flaws, rather than signs of a neurodevelopmental condition. They’re told they’re too sensitive, scattered, or emotional, and they push themselves harder and harder, sometimes resulting in burnout.

If this sounds like you, it’s time to cut yourself some slack. Here’s what you need to know about how ADHD affects women — and how to get the support you deserve.

What is ADHD?

Attention-deficit/hyperactivity disorder, or ADHD, is a neurodevelopmental condition that affects how your brain manages focus, time, motivation, and emotions. 

There are three main types of ADHD — inattentive, hyperactive-impulsive, and a combination of the two. If a person experiences inattentive ADHD, they may be easily distracted and forgetful. However, if a person experiences hyperactive-impulsive ADHD, they tend to be restless and impulsive. In general, this disorder impacts your executive functioning, or your brain’s ability to plan, prioritize, and regulate emotions. 

Though it’s often diagnosed in childhood, ADHD doesn’t go away with age. For women, especially, symptoms can be subtle and often misread as anxiety, disorganization, or burnout. That’s why so many go undiagnosed for years, not knowing their struggles have a name — or that support is available.

How is ADHD in women different from ADHD in men?

ADHD can present differently in women and men, but historically, most research and diagnostic criteria of ADHD have focused on boys, especially those with hyperactive traits. As a result, many girls and women with ADHD are often overlooked or misdiagnosed.

In women, symptoms are more likely to be internalized. In fact, many struggle quietly with overthinking, anxiety, and emotional overwhelm. Also, a lot of women cope with ADHD by developing elaborate systems to stay afloat, such as color-coded calendars and endless to-do lists. 

Additionally, women with ADHD are more likely to be misdiagnosed with anxiety or depression long before ADHD is ever considered. They might even be seen as flaky or disorganized, when in reality, they’re dealing with a condition that affects focus and follow-through. 

10 symptoms of ADHD in women

Here are 10 common symptoms of ADHD in women, many of which are overlooked in traditional diagnostics:

1. Disorganization and forgetfulness: You might constantly lose your keys, forget appointments, or miss deadlines.

2. Emotional dysregulation: You have big mood swings, and while you might be aware when you overreact, you can’t seem to stop doing it. 

3. Chronic overwhelm: Your mental load is overwhelming. There’s always too much to do, and even small tasks feel insurmountable.

4. Time blindness: You underestimate or overestimate how long tasks will take, and you’re either chronically late or frantically early.

5. Imposter syndrome: No matter how much you achieve, you feel like you’re faking it. 

6. Hyperfocus: You get stuck on a project for hours without realizing it, and it usually means other responsibilities fall apart in the meantime.

7. Low self-esteem and internalized criticism: Women who have ADHD often have a harsh inner critic thanks to years of being told that they’re too much. 

8. Sleep problems: You might have racing thoughts at night and delayed sleep cycles because you didn’t get enough time to yourself during the day.

9. Difficulty prioritizing tasks: You spend hours cleaning your fridge but forget to respond to an important work email. This might be because some people who have ADHD struggle to distinguish what’s urgent from what’s accessible.

10. Sensory sensitivity: Loud noises, tight clothing, or certain textures can be deeply uncomfortable. This symptom might not be exclusive to ADHD, but it’s commonly reported among women who have ADHD.

What are the causes of ADHD in women?

ADHD is a neurodevelopmental condition you’re born with. The most common root is genetics, which means that if you have ADHD, odds are someone else in your family does too, whether they’ve been diagnosed or not.

Still, how ADHD shows up in women can be heavily shaped by a variety of factors. Here are four of them:

• Hormonal shifts: Menstruation, pregnancy, and menopause can impact a woman's hormone levels. This can make their symptoms stronger or weaker depending on the phase of their cycle.

• Social expectations: Our culture pushes girls and women to mask their symptoms and “keep it together,” which can lead to exhaustion, anxiety, and being misdiagnosed.

• Chronic stress and emotional labor: The nonstop mental juggling act so many women live with can be destabilizing.

• Co-existing conditions: Depression and anxiety can blur ADHD symptoms and make the condition harder to diagnose.

How to manage ADHD symptoms in women: 12 mindful tips

Living with ADHD isn’t something you can “fix” with a new planner or better pillows. But there are manageable ways you live with the condition in a more sustainable way. 

Here are 10 of those ways that can help you manage:

1. Use external support to offload mental clutter

Someone who has ADHD might have trouble remembering invisible tasks. To make it easier on yourself, use an “external brain” to manage your day.

Try this:

• Set up recurring calendar reminders (including the small stuff, like “pack lunch”).

• Keep a magnetic dry erase board on your fridge for household tasks.

• Use a voice memo app when ideas strike in the shower.

2. Design your environment to support your focus

Your space can either work with your brain or completely sabotage it. To help you keep your focus, make a concerted effort to not have too much clutter or distractions.

Try this:

• Keep “drop zones” near entryways for your keys, bags, and mail.

• Use clear containers and labels so you don't have to guess what’s inside.

3. Establish simple, repeatable routines

Routine can cut down on decision fatigue. The fewer choices you have to make, the easier it is to function.

Try this:

• Keep breakfast and skincare routines as consistent as possible.

• To anchor your day, create “bookend” routines for your morning and evening.

• If you take meds, link the habit with something you already do, like brushing your teeth.

4. Embrace the “two-minute rule”

Small tasks often feel enormous to people who have ADHD. If something takes less than two minutes, doing it immediately keeps it from snowballing.

Try this:

• Wash your coffee mug now instead of letting it sit for three days.

• Respond to that quick “yes” email instead of flagging it forever.

• Plug your phone in now rather than remembering at 1% battery.
  
  

5. Break tasks into micro-steps

Someone with ADHD might be overwhelmed by ambiguous or big tasks, and breaking them down into smaller parts can help.

Try this:

• Instead of writing “Do taxes” on your to-do list, try “Find login info,” “Download W-2,” and “Add up expenses from the bank app.”

Here are 12 other ways to find relief if your ADHD overwhelms you.

6. Use timers and body doubling to get started

Kicking off a task is often the hardest part. Once you’re in motion, momentum builds.

Try this:

• Use the Pomodoro method: 25 minutes on followed by a 5-minute break.

• Ask a friend to co-work with you, even virtually. This is called “body doubling” and it’s incredibly effective for ADHD.

• Try a “10-minute sprint.” Often, starting is all it takes.

7. Prioritize rest and nervous system regulation

You can’t give your best when you’re drained, and ADHD can push your brain into overdrive.

Try this:

• Practice deep breathing or grounding exercises during the day.

• Schedule screen-free “brain breaks” to reset your nervous system.

💙 Calm your nervous system by listening to Grounding with Tamara Levitt.

8. Plan for transitions

When you have ADHD, context switching can be difficult. Be sure to make time for smoother transitions.

Try this:

• Set a 5-minute buffer before switching activities.

• Use visual or auditory cues to signal a shift, like music or a change of location.

💙 Transition to your next task by listening to Calming Waves by Ian Mulder.

9. Delegate and ask for help

Trying to do everything yourself can quickly lead to burnout. Give yourself permission to ask for support.

Try this:

• Outsource tasks that drain your energy. You might consider having your groceries delivered or bringing in a cleaning service once in a while.

• Let trusted friends know how they can help you — without judgment.

• Use ADHD-specific coaching or therapy if it’s accessible to you.

10. Use positive reinforcement

Some people who have ADHD struggle with motivation. Giving yourself rewards can help.

Try this:

• Promise yourself a treat for completing something tough, like a snack or a nap. 

• Acknowledge small wins out loud. You could say, “I answered three emails. That’s progress.”

11. Make emotional check-ins part of your routine

Many ADHD symptoms are intensified by unchecked emotional overload. Checking in with yourself can help keep you calm and emotionally regulated.

Try this:

• Schedule a mid-afternoon pause to drink water, stretch, and check in with how you’re feeling.

• Journal a few lines when your brain’s swirling. Here are 10 mindfulness questions that can help you get started.

12. Practice radical self-compassion

When you stumble, it can be easy to spiral into shame, which isn’t helpful. Be kind to yourself. You’re trying your best and that’s enough.

Try this:

• Talk to yourself like you would speak to a friend going through the same thing.

• Replace “I’m so lazy” with “This is hard, and I’m trying.”

ADHD symptoms in women FAQs

What are the signs of ADHD in women?

Many women don’t present the stereotypical ADHD symptoms like hyperactivity. Instead, their struggles show up as chronic disorganization, forgetfulness, and emotional overwhelm. 

You might also have trouble finishing tasks, managing time, or staying focused. Other common signs are feeling sensitive to criticism, experiencing frequent mood swings, or battling intense inner restlessness.

Many times these symptoms are misunderstood as personal flaws, and as a result, a lot of women go undiagnosed for years.

How is ADHD different for women vs men? 

The way ADHD manifests can differ based on gender — and more importantly, based on social expectations around gender. 

Boys with ADHD are more likely to show hyperactive or impulsive behaviors. Girls, on the other hand, usually display inattentive symptoms, like zoning out, or having difficulty staying organized.

As women grow older, the pressure to stay on top of responsibilities can make symptoms more pronounced. Emotional regulation issues and low self-esteem are also more common in women with ADHD, usually due to years of pushing themselves to meet unrealistic standards.

What causes ADHD in women?

ADHD is primarily genetic, meaning it usually runs in families. If you have it, there’s a high likelihood that a parent or sibling does too. Typically the way ADHD presents in women is influenced by hormonal shifts, social expectations, and chronic stress. Also, menstruation, pregnancy, and menopause can impact ADHD symptoms because of their effect on hormone levels. 

Undiagnosed ADHD can become increasingly difficult to manage over time, and sometimes presents as anxiety, depression, or burnout.

How common is ADHD in women?

ADHD is significantly underdiagnosed in women. Research suggests that around 2.5–5% of adult women live with ADHD, but that number may be higher due to misdiagnosis and societal blind spots. 

Girls with ADHD are less likely to be identified in childhood because they usually present with quieter, inattentive symptoms. As a result, many women don’t receive a diagnosis until they’re adults. 

How to take care of yourself if you experience ADHD?

If you have ADHD, a good way to take care of yourself is to start by creating structures that make life easier. Creating routines and clear boundaries around your energy are two good ways to manage your symptoms. You could also build in transition time and keep tasks visible and small. 

ADHD can come with deep wells of shame and self-doubt, so practicing self-compassion and surrounding yourself with people who understand can also be healing. 

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