Does Everyone Have ADHD?

Finding your focus in a world designed for distraction 🤯

Jul 15, 2025

ICYMI 👉

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Over the course of my adult life, I’ve diagnosed myself with ADHD many times over. Whenever I misplace my car keys or interrupt my train of thought with random musings (e.g., “I wonder if grasshoppers get tired of hopping…“ or “Are we out of toilet paper?”), I imagine my brain as a stovetop with multiple pots boiling over at once.

It’s busy up there! I’ve also learned to harness my noisy brain through the combination of yoga and mindfulness techniques (plus brute force).

I’ve also noticed more and more patients coming into my office reporting that they struggle to focus during long meetings or they find themselves constantly checking their phones or fidgeting and daydreaming. They describe feeling restless during presentations or noticing that their minds seem to race from one thought to another. Others talk about chronic disorganization despite being successful professionals, or the way they lose track of time when doing something they enjoy but can barely focus on tasks they find boring.

Then comes the question: "Do you think I might have ADHD?"

Most of them have done what we all do these days—turn to Google or ChatGPT for answers. They've watched videos about ADHD symptoms, taken online questionnaires, and read articles that made them wonder if their everyday struggles had a name. By the time they reach my office, they're convinced they've found the missing piece of their personal puzzle.

You might assume these patients want medication. But here's what's interesting: most don't. More than anything, they want validation, support, and practical strategies to work with their brains rather than against them.

A brain displayed with glowing blue lines. — Photo by Shubham Dhage on Unsplash

The ADHD Moment We're Having

We're experiencing an unprecedented surge in ADHD diagnoses. The numbers are staggering—over 11% of American children now carry this diagnosis, with adult diagnoses climbing even faster. Social media is filled with people sharing their ADHD revelations, creating communities around symptoms like difficulty with executive function, emotional regulation, and attention management.

This explosion of awareness has undoubtedly helped many people understand themselves better and access support they desperately needed. But it's also created some confusion about what ADHD actually is and whether having some attention difficulties means you have a medical condition.

True ADHD is real. It can be debilitating and interfere with the ability to work, parent, and maintain healthy habits. Medications for ADHD can be life-altering when used in the appropriate context. Take, for example, my patient LK who finally agreed to try Vyvanse for her ADHD symptoms after decades of being labeled as anxious by medical professionals and lazy by her coworkers. The combination of medication plus organizational coaching not only got her a promotion at work, she reclaimed her sleep and exercise routines and was able to reverse her pre-diabetes.

But there is more to the story than our current diagnostic framework suggests. Attention, focus, and impulse control exist on a spectrum, much like anxiety or mood. We all have moments of distractibility, restlessness, and difficulty with boring tasks.

The question isn't whether you have these experiences—it's to what degree do they interfere with your life, health, and overall wellbeing.

Living on the Attention Spectrum

Think about attention the way we think about anxiety. Everyone experiences anxiety sometimes—it's a normal human emotion that can be both helpful and problematic. A “zing” of anxiety before a presentation might sharpen your focus and improve your performance. But when anxiety becomes so intense that it prevents you from leaving your house, we're talking about something that needs attention and support.

The same principle applies to ADHD symptoms. Everyone loses their keys occasionally, gets distracted during meetings, or struggles to focus on tasks they find boring. These are normal variations in human attention and executive function. But when these challenges consistently interfere with work, relationships, or daily functioning, they may represent something that warrants intervention.

What complicates this picture is that our modern environment seems designed to challenge everyone's attention systems. We're constantly bombarded with notifications, expected to multitask, and surrounded by stimulating technology. Many of the attention problems people attribute to ADHD might actually be normal responses to an abnormal environment.

When Symptoms Become Strengths

Here's something that often gets overlooked in discussions about ADHD: many of these traits can be both a curse and a blessing, depending on the situation. The same brain that struggles with mundane tasks might excel at creative problem-solving, innovative thinking, or diving deep into projects that capture their interest.

Consider my patient TJ, an entrepreneur who struggles with organization, running on-time, and has difficulty sitting through long meetings. TJ also has an uncanny ability to hyperfocus when passionate about a project like managing her diet and metabolic health.

These aren't necessarily "superpowers"—they're simply different ways of thinking that can be assets in the right context. The challenge isn't eliminating these traits but finding ways to channel them productively while developing systems to manage the aspects that cause problems.

Context, Labels, and Modern Life

When it comes to attention struggles, situational context matters. I've had patients tell me their symptoms essentially disappear when they're working on hands-on projects or leading site visits, but return full force during long conference room meetings. For many people, the issue might be less about a medical diagnosis and more about being in environments that don't match their neurological style.

Whether or not you meet the technical criteria for an ADHD diagnosis often matters less than understanding how your particular attention patterns affect your life. The diagnosis can be helpful for accessing accommodations and connecting with others who share similar experiences. But when the rubber meets the road, it’s more important to focus on specific challenges and strengths rather than getting caught up with diagnostic labels.

Part of what's driving increased awareness of these symptoms is that our environment has become increasingly challenging for everyone's attention systems. We're expected to process more information, switch between tasks more frequently, and maintain focus despite constant digital interruptions. Many people who wonder if they have ADHD are actually experiencing typical responses to conditions that make sustained focus difficult for everyone.

This doesn't mean we should dismiss attention struggles, but it does suggest that solutions might involve changing our relationship with technology and designing environments that support rather than undermine our cognitive function.

Working With Your Brain

The key to optimizing your focus and attention is developing strategies that work with your natural patterns rather than fighting them. This might involve:

Curating your environment: Some people focus better with background noise, others need complete quiet. Some thrive with visual reminders and organizational systems, others find them overwhelming. I suggest experimenting with different setups to find what works for your brain.

Timing your tasks: If you have natural periods of high focus, protect that time for your most important work. Save routine tasks for when your attention is lower. Understanding your natural rhythms allows you to work with rather than against your energy patterns.

Moving your body: Many people with ADHD traits think better when they're moving. Walking meetings, standing desks, or fidget tools aren't signs of weakness—they're accommodations that can improve cognitive function.

Prioritizing sleep: Sleep is an essential ingredient for attention and focus. Try to get 7-8 hours each night, avoiding attention-sucking screens before bedtime!

Fueling your body: Protein, fiber and healthy fats, consumed on a regular cadence, is critical for optimal brain function. Sometimes my patients don’t need medication—they just need to eat lunch.

Finding your optimal challenge level: Tasks that are too easy become boring and hard to focus on, while tasks that are too difficult become overwhelming. The sweet spot is finding the right level of challenge and stimulation for your particular brain.

The Upshot

The surge in ADHD awareness reflects a greater societal acceptance of neurodiversity. This is good! But attention challenges don’t always fit neatly into a diagnostic category. The goal is for each of us to take stock of our unique cognitive style—its pros, cons and effects on our everyday health—and to ask for help when needed.

A dose of self-awareness is sometimes the best medicine. With it, you can start to build the support systems you need to survive—and thrive—in a overstimulating world.

So, tell me—what are YOUR best tips to sharpen your focus? Please share your wisdom with us!