Top Smart ADHD Traits Part 2

By Ian Anderson Gray

Smart ADHD Podcast

Episode 8

Duration: 18 minutes 18 seconds

Episode Theme: Content

Full Transcript

May 23, 2024

Have you ever wondered how to manage ADHD traits effectively in your daily life?

Are you struggling with chronic procrastination or impulsivity?

Do you want to uncover strategies to deal with sensory sensitivities?

This episode of the Smart ADHD Podcast is part 2 of the Top Smart ADHD traits. I dive deep into more common ADHD traits, sharing some personal experiences and insights to help you better understand and manage them.

In this episode:

[0:00] Welcome to the Smart ADHD Podcast
[1:05] Exploring Top Smart ADHD Traits: Part Two
[1:47] Behavioural Traits of ADHD
[1:47] Poor Memory & Forgetfulness
[3:23] Chronic Procrastination: A Deep Dive
[5:48] The Challenge of Getting Started and Stopping
[8:33] Impulsivity and Its Impacts
[10:01] Navigating Addictive Behaviours and Substance Abuse
[12:08] Understanding Restlessness in ADHD
[13:31] Sensory and Perceptual Traits in ADHD
[17:48] Wrapping Up and What’s Next

So, we continue the exploration of common ADHD traits where I left off in the previous episode. Having been diagnosed with ADHD at age 46, I share my journey and the valuable insights I’ve gained from speaking with various experts. Together, we delve into the nuances of poor memory, chronic procrastination, impulsivity, and sensory sensitivities. My goal is to help you understand these traits better and feel less isolated in your experiences.

Forgetfulness and Poor Memory

Forgetfulness and poor working memory are common traits of ADHD that affect daily life. As discussed in a recent episode with Tamara, our working memory can feel like an Etch-a-Sketch. It has limited space to hold information and loses it easily. This is similar to the RAM in a computer. Even if a computer has a lot of RAM, it can still feel like an old computer, like a ZX Spectrum with just 48k memory. This limited working memory makes it hard to keep and recall information.

This issue affects executive functions, which are essential for organising, planning, and remembering information. People with ADHD often struggle to retain details in the short term, making it hard to remember past events or important facts. To cope, many of us write things down to avoid forgetting them. It’s interesting how we can remember fun or random things, like poems or songs, but forget important information. This shows the unpredictable nature of ADHD-related memory issues.

Overall, this inconsistency in memory is a common struggle for those with ADHD. While fun memories may stick easily, remembering vital information requires more effort. By recognising these memory challenges, we can develop better strategies to manage daily tasks, improving productivity and reducing frustration.

Understanding Chronic Procrastination

Chronic procrastination is a big issue for many of us with ADHD. It’s not just ordinary procrastination that everyone experiences. With chronic procrastination, we struggle even with tasks we know are important. For example, this week, I had to prepare slides and practise a talk for an event. I kept putting it off, and it took a lot of effort to get it done finally.

This problem often stems from difficulties with executive functions like planning, prioritising, and managing time. People with ADHD might delay starting tasks because they feel overwhelmed, unsure of how to begin, or lack immediate motivation. It’s common only to start these tasks when the pressure of a deadline kicks in. This delay happens especially with “yellow zone” tasks, which are low stimulation and not fun. These tasks eventually turn into “red zone” tasks, which are high-stimulation and not fun, triggering a sense of urgency and stress.

Chronic procrastination can fuel guilt and self-loathing. We might compare ourselves to others and think we’re just lazy. However, in reality, chronic procrastination is a major issue for those with ADHD. Recognising this can help us develop strategies to manage tasks better and reduce the guilt associated with delays.

Difficulty Getting Started

Difficulty getting started on tasks is another common challenge for those of us with ADHD. This struggle, known as activation, is linked to problems with executive function. It can be especially hard to start tasks that seem boring or complex. ADHD often comes with a need for more stimulating, rewarding activities, which makes it easier to procrastinate on the less appealing tasks.

We might do smaller, more enjoyable tasks instead of tackling a big, effort-intensive task. I often find myself toggling between a boring task and something more interesting. I might work on the big task for a few minutes, then switch to something fun, and go back and forth. This difficulty in getting started might be partly due to a lack of dopamine, which makes it hard to feel motivated. Time blindness also plays a role; we might overestimate how long a task will take and feel overwhelmed, so we avoid starting it altogether.

Once we do get started, stopping can become a new problem. Many of us experience hyperfocus, where we become so absorbed in an activity that we struggle to stop. This is particularly true for tasks that are enjoyable or stimulating. While hyperfocus can be productive, it can also make it hard to switch to other tasks, creating a new set of challenges.

Difficulty Switching Tasks

Switching or transitioning between tasks is another major challenge for those of us with ADHD. This difficulty stems from problems with executive function, making task switching particularly tough. When I’m focused on something and someone interrupts, like my dad asking for help, I find it really painful to shift my attention. The disruption feels jarring, and I worry that if I stop, I’ll struggle to get back into the original task.

I’ve had to work hard to improve my ability to switch tasks. The fear of losing focus makes it hard to transition between activities. This difficulty isn’t just frustrating and can lead to delays and inefficiency. It’s a common struggle for many with ADHD, and finding strategies to manage these transitions is essential for improving productivity and reducing stress.

Dealing with Impulsivity

Impulsivity is a significant trait of ADHD, linked to an underactive prefrontal cortex. This part of the brain affects our ability to think ahead and evaluate the consequences of our actions, leading to hasty decisions and actions without thorough consideration. Often, this manifests as a desire for immediate gratification. We might see something we want to buy and act on impulse, seeking the thrill of instant reward. While impulsivity can sometimes be beneficial, such as when we trust our gut instincts and make quick, effective decisions, it can also lead to problems if not kept in check.

For example, I’ve experienced moments where I saw a phone or piece of tech I wanted and bought it impulsively, despite knowing it wasn’t the best decision financially. My high level of anxiety often helps keep my impulsivity in check, but not everyone has this natural barrier. Without it, impulsivity can lead to poor choices and potential regrets. While impulsivity can have advantages, managing it carefully to avoid negative outcomes is crucial. Moderation is key, and being mindful of our impulses can help us make more balanced decisions.

Addictive Behaviours & Substance Abuse

Addictive behaviour and substance abuse can be particularly challenging for individuals with ADHD, often stemming from underlying issues with impulsivity and dopamine regulation. This topic, admittedly a darker subject, ties back to our brain’s need for dopamine—a neurotransmitter that plays a key role in our feelings of pleasure and satisfaction. People with ADHD may have irregular dopamine levels, leading them to seek out behaviours or substances that temporarily increase dopamine in the brain. This quest for a dopamine boost can manifest in various ways, from alcohol and drugs to less obvious addictions like sex, pornography, or even excessive shopping.

Often, without a diagnosis or proper treatment for ADHD, individuals might unknowingly self-medicate through these addictive behaviours. The pursuit of activities that spike dopamine can be incredibly alluring, as they provide a temporary high or relief, making them harder to resist. However, this initial rush is fleeting, and the aftermath often brings feelings of guilt and despair, contributing to a destructive cycle of addiction. The importance of understanding and addressing these behaviours is critical, which is why expert discussions on this topic are essential for shedding light on the complexities of ADHD and addiction.

Restlessness

Restlessness is a common symptom of ADHD, often manifesting as a constant feeling of being “wired” or unable to relax. This restlessness can show up physically, such as moving your legs, fidgeting, or rubbing your hands. It’s a sign of internal hyperactivity, which is a core feature of ADHD. While some people with ADHD are outwardly hyperactive, others, like myself, experience this hyperactivity internally. When I first suspected I had ADHD, I thought I was the inattentive type since I wasn’t physically hyperactive as an adult, though I was as a child.

For many with ADHD, sitting still can be a real challenge. Some, like my wife, exhibit more physical restlessness, unable to stay still for long periods. This restlessness can make it difficult to sit through meetings or remain in one place without feeling uncomfortable. Although I don’t have much

trouble sitting still, I do feel the need to move and be active. For instance, I need to go for a walk or get some exercise to prevent feelings of anxiety and frustration. This need to move is a way to manage the internal hyperactivity that comes with ADHD.

Sensory Sensitivities

Sensitivity to noise and overstimulation is a fascinating and often overlooked trait of ADHD. Many people, including myself, didn’t realise these sensory issues were related to ADHD until recently. Children with ADHD often find it hard to filter out background noise, leading to easy overstimulation. This difficulty persists into adulthood for many of us. We crave stimulation but struggle to focus when too much is happening around us. For instance, at a recent event in London, I found it almost impossible to have conversations due to the loud DJ music. Despite my best efforts to listen, I had to repeatedly retreat to the bathroom for a few minutes of quiet before rejoining the crowd, eventually becoming too overwhelmed to stay.

This struggle is common among those with ADHD, who often have sensory processing sensitivities. These sensitivities can make us more susceptible to being overwhelmed by loud noises or visually cluttered environments. I find it hard to concentrate in noisy settings like a coffee shop. Tools like noise-cancelling headphones or apps that play soothing sounds can help manage these sensory inputs. Visual clutter also affects me; a messy environment, like my office, can increase stress levels, though keeping it tidy is another challenge.

Our nervous systems are less effective at regulating sensory inputs, leading to sensory overload. This can feel almost like a physical assault, making it necessary to retreat to a quiet, dark room to rest. This heightened sensitivity is linked to the sympathetic nervous system, which, if overstimulated for too long, can lead to anxiety, irritability, and even burnout. Filtering out background noise from conversations is particularly tough, especially in noisy environments like parties or professional settings. The challenge lies in prioritising auditory information, making it hard to focus on a single conversation amidst the surrounding chaos.

So, what’s next?

What’s your biggest challenge with managing ADHD traits? Share your thoughts in the comments section below, and don’t forget to subscribe to the podcast for more valuable insights!

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Transcript

[0:00] Ian: Hello, I'm Ian Anderson Gray, and this is the smart ADHD podcast.

[0:00] Now, if you're a smart, creative entrepreneur or business owner navigating your life with ADHD, This is the podcast for you. Now, I'm no ADHD expert, but I'm eager to share my story on what I've learned by talking with experts and digging into the personal ADHD stories of successful creatives and entrepreneurs.

[0:00] I was diagnosed at age 46, and it answered so many questions in my life. But of course, that was, in many ways, only the start of my journey. So let's learn together—smart stories, smart strategies, smart ADHD.

[0:01] Hello, welcome back to part two of the top smart ADHD traits. I thought I could fit all of these into one episode. But as I found out, the last time I did this, I ran out of time. I'm probably going to have to do three or four episodes because it turns out there are a lot of traits. And some of these affect me.

[0:01] Some of them don't. There are as many types of ADHD as there are people with ADHD. So just bear that in mind. And as always, of course, if you're affected by anything that I say in this, don't cope alone. Do seek medical help through a professional; an expert in ADHD. I'm no expert. I'm just going to be sharing my thoughts on this.

[0:01] Let's get into the beginning because I want to talk about behavioural traits. Poor memory and forgetfulness, poor working memory. And when I was talking to Tamara on the show recently, we were talking about the fact that it's almost like our working memory is like an Etch a Sketch that has very limited space to Hold information, and it loses information very easily.

[0:02] So this ADHD impacts executive functions of the brain and this includes working memory. It's like the RAM in a computer. And yeah, even though my computer has a lot of RAM, it's a little bit like back in my days of my ZX Spectrum. Computer there, which is like 48k. It feels a little bit like that sometimes.

[0:02] So this can lead to difficulties and retaining information long. So that's the short-term memory. And I have to remind myself I'll write things down because I will forget that. Particularly in cognitive tasks, and this can cause issues with recalling past events or important information.

[0:02] What I've found is that I'm very good at remembering fun things. So it's really weird. Sometimes it's random things that I can remember. I can remember poems, certain poems or like a song that I sang. But sometimes it's like the important information that I can't remember. So yeah, it just takes a lot more effort to be able to do that.

[0:03] That is definitely a common issue for those of us with ADHD. Okay. This is the big one for me. Chronic procrastination and it's not just procrastination because most people in the world struggle with procrastination there's something a task that you don't really want to do and just getting the effort to do it But with chronic procrastination Wow, it's a big problem and it's Often it's with a task that I know that I really need to do and I just really struggle with it.

[0:03] For example, this week I've got, I'm speaking at an event, and I've been procrastinating and procrastinating about putting the slides together and practising the talk. Now I have done it, thankfully, finally, I did do it, but it just took a lot of effort to do this and this, this results from difficulties with executive functions stuff again and related to planning to prioritise. And time management. People with ADHD tend to delay starting tasks because it could have to do with feeling overwhelmed or uncertain about how to proceed or because they lack the immediate motivation to do it. And that is the common thing, it's, It just, you just don't have the mental process or power to be able to get started until the pressure of a deadline forces that action. And so this is when it's like a yellow zone task in the four groups, four quadrants, you've got like green tasks, which are like high stimulation and fun, you got low stimulation and fun, which are the blue tasks. And then on the left-hand side. You've got the kind of yellow zone, which is low stimulation and not fun.

[0:05] And that is often where these tasks lie that we procrastinate with. And what happens is that they become red zone tasks, which is high stimulation, not fun. And that is the danger zone. So you were triggering our brain into forcing us to do it because we have to do it. It's like tomorrow, the deadline is tomorrow, the deadline is yesterday.

[0:05] and this can often fuel guilt and self-loathing, or we use those things to force us to do the stuff. I've always thought I'm just lazy, I compare myself with others here, but chronic procrastination is a huge issue for many people with ADHD. And yeah, guilt definitely comes into that.

[0:05] So that kind of flows on quite nicely to the next one, which is, Difficulty getting started with things once you get started, and it's sometimes a difficulty getting actually to stop. But this is known as activation. This challenge involves the struggle to initiate tasks due again to problems with executive function.

[0:06] Do you see where I'm going with all of this? It can be particularly difficult to start tasks that are seen as boring or complex. Again, this is procrastination because ADHD symptoms often include a need for more stimulating, rewarding activities. So I find that instead of doing like a big task that requires a lot of effort, I'll do lots of little tasks that I enjoy, or I'll toggle between a big boring task.

[0:06] I'll do maybe three minutes of it. I'll then go on to something that's a lot more interesting. And then I'll go back and I'll toggle between those things. I wonder whether this is partly to do with dopamine as well. There's just not enough dopamine there and it's just really difficult to get started. Also, we just don't know how long this thing is going to take. And this is the whole time blindness thing. So we might just make this task, which is actually only going to take us three minutes, but we think it's going to take us hours and hours. And so we just don't get started, or we just think it's more complicated.

[0:07] We get overwhelmed by it, and we just don't get started. But then. We have the next issue. Difficulty stopping or switching tasks. This is a big problem for me. So I get in the zone.

[0:07] And I'm hyperfocused, so I just really, really struggle to stop it because I'm in that zone, and I don't want to stop. So, Once engaged in that activity, especially one that is enjoyable or stimulating, we tend to find it hard to stop due to hyper-focus on that task.

[0:07] And additionally. This is a really weird one. I always wondered why this was the case. Switching or transitioning to another task requires that executive function thing, which can be impaired with ADHD, making task switching challenging. And I found this, that I'm focused on something, and then maybe somebody comes up to me like my dad, and he's asking me a question or saying can you help me with this and I really find that painful.

[0:08] I've had to work really hard at this because I'm so focused on this, and I'm worried that if I stop focusing on that, I'm going to find it difficult to get back into it, but it's just difficult to switch tasks transitioning between those different things really hard. So yeah, is that something that you struggle with?

[0:08] I think a lot of people with ADHD do. Okay, impulsivity. And this is one of the big traits of ADHD. And this is linked to an underactive prefrontal cortex, which affects the ability to think ahead and evaluate the consequences of our actions. And this can lead to hasty decisions and actions without thorough consideration.

[0:08] Often, not always seeking immediate gratification or response, but often it is, we just see something that we want to buy, we want that immediate gratification, but we, yeah, it is a little bit of that thrill-seeking thing. Now, not, this isn't always about impulsivity, can sometimes be a really good thing because we're, we're trusting our gut, and we know that this is going to work.

[0:09] But if this is not put in check, it can cause real problems. I've, in the past I've seen a, like a phone or a piece of tech that I really want. And my gut is telling me that I, Probably shouldn't buy this. I don't have enough money for it or it's not the right thing, but I just go and buy it anyway for me often Because I have a high level of anxiety that keeps my impulsivity in check. But if you don't have a high level of anxiety that keeps it in check, this can be a big problem.

[0:09] It can also be a good thing but in moderation. So bear that in mind. And then we're moving on to a bit of a dark subject, I think, which is related to impulsivity, and this is addictive behaviour or even substance abuse. And I know I'm treading on dangerous, difficult ground here. This is partly down to dopamine, I think.

[0:10] Again, no expert here, and I'm gonna bring on export, exports? Experts onto the show about this, to talk about this, because it is something that really interests me. The dopamine regulation is a problem for people with ADHD, and this can lead to individuals with ADHD to seek out behaviours or even substances that increase that dopamine in the body, in the brain.

[0:10] And this is, particularly if you don't know you have ADHD, you're not medicated, you're not seeking a holistic approach, or whatever it is, you're self-medicating through other activities. Now, this could be down to alcohol it can be drugs, it can be sex, pornography, it can be loads of different things here that people can get addicted to and can cause huge problems because you are trying to seek out or increase that dopamine level in your brain, and it becomes addictive with all pretty much all of those things that I've mentioned that changes the chemical balance in your brain and you can become addicted to those things.

[0:11] This can make addictive behaviours more appealing and harder to resist, it can make you initially maybe feel better. You get that initial rush, but over time, or at the end, you're gonna feel absolutely awful. You're gonna feel guilty. You're gonna feel all those things. So, that can be a huge problem with people with ADHD.

[0:11] And I talked to Tamara about so she was talking about alcohol can be a big problem. But it can be lots of different things. It can manifest itself in different things. So you've gone, we've gone from the impulsivity, and you could be addicted to things like shopping or gambling, but it can then get into the more that is addictive behaviour, but substance abuse and all that kind of stuff, right?

[0:12] Let's move on to restlessness. Now This is like a feeling of feeling wired, but you can be, moving your legs or your ribbon rubbing or whatever. And this is a manifestation of the, internal hyperactivity. So it can be external.

[0:12] You can be externally hyperactive. But the thing I'm talking about here is this feeling of being, feeling restless. And it's this internal hyperactivity which is associated with ADHD. And when I thought I had ADHD, I thought I was the inattentive type, I didn't think I was hyperactive because I wasn't, I'm not very physically hyperactive, I was as a child, but not as an adult.

[0:12] And then I realised that internally, I am very hyperactive, and it can be very difficult for those with ADHD to sit still, to remain still. That's not so much of a problem with me, I tend to be quite still. Some people, they can't be, like my wife, she's yeah, she gets a little bit restless physically, but yeah, this restlessness can appear as fidgeting or inability to sit for prolonged periods or a general feeling of being physically uncomfortable when not in motion.

[0:13] I don't have a problem sitting down, but I do sometimes need to get out. Like today, I need to go out for a walk. I need to get some exercise. I need to do something. I get like anxious and frustrated if that's not the case. Okay, let's move on to the next section, which is sensory and perceptual traits. So this is really interesting because I didn't really realise until relatively recently that these were anything to do with ADHD. Sensitivity to noise and overstimulation. And apparently as children, children, younger kids, they find it difficult to filter out things.

[0:13] So kids can get really overstimulated very easily. It's the same with a lot of people with ADHD. We find it difficult to filter out lots of conversations happening. We can get overwhelmed with too much stimulation. It's weird because We like to be stimulated, but we find it very difficult to filter out or to focus on one thing if there are lots of things going on.

[0:14] And, an example of this is like a few weeks ago, I was in London for an event. It was a really good day and the evening there was going to be, there was a party with, it was what do you call it? A networking party when we were speaking with people. Which I was looking forward to because there were a lot of really cool people there.

[0:14] The problem was that they had a DJ which sounds great. But the music was like pretty loud and I just struggled to hear the conversation. So I was listening really intently To what people were saying, but I was really struggling. And it was, it took so much effort that I kept on having to go to the bathroom, the toilet to just have some space.

[0:14] It was really quiet. And then I closed the door. I had three minutes of space. I didn't actually go to the toilet. I just stood there, and then I went back out, and I had another five, 10 minutes of this, and then I had to go back. And then, eventually, it was just too much for me. And this has happened quite a lot.

[0:15] When I've been to events where there's music going on and I just can't cope with that. And it's the same with like a noisy coffee shop. If there's too much noise going on, I can't concentrate, and that's why noise cancelling headphones Playing things like brown noise or using a tool like brain FM really, really helps here.

[0:15] And so, like many individuals with ADHD, have sensory processing sensitivities, which make them more susceptible to being overwhelmed by sensory inputs, such as loud noises or visually cluttered environments. And that's really interesting, because actually, if I'm an environment. Where it's messy, like my office and studio, I need it to be tidy.

[0:15] Otherwise I get a little bit stressed. And, but actually keeping it tidy in the first place is a difficult one. Yeah, back to the noises thing. It's not just lots of loud noises. It could just be a sudden loud noise that can be really, quite shocking to me.

[0:16] So then this is interesting. Like our nervous systems are less effective at regulating inputs and that can lead to sensory overload. And I will just have to lie down. I feel it's almost like I feel physically assaulted. I have to just lie down, rest almost in a darkened room. And often, I was doing some research into this heightened sensitivity.

[0:16]And this is, I think, the sympathetic nervous system as opposed to the parasympathetic nervous system. I'm learning all these things. If you're in that state for too long, it can lead you to overwhelm, anxiety, irritability, and maybe even burnout as well.

[0:16]It takes me a lot of concentration to focus on what somebody is saying, but if there's a lot of stuff going on in the background, it's even more difficult.

[0:17]This is to do with that difficulty. In filtering out the background noise from the conversation, people with ADHD really struggle with this often, not focusing on that conversation. And even if you want to, and most of the time I do want to talk to the person, it's not like I don't want to, and there's this brain's, challenged ability to prioritise auditory information effectively.

[0:17]And I'm really concentrating on what this person's saying, but I'm struggling to filter out all this other stuff that's going on. It can make it really hard to concentrate on what one person is saying, particularly at a party or a professional setting, can be really difficult.

[0:17]So I wonder whether that's something that you struggle with yourself. Let me know. That is the end of this episode. I will be coming back with some more traits and, of course, more episodes. We've got some smart ADHD stories and some experts coming back on the show and getting in touch. I'd love to hear from you.

[0:18]You can get in touch with me by sending me an email to [email protected]. But, until next time, I encourage you to be smart with your ADHD. See you soon. Bye!