10 signs you might have adult ADHD (and what to do next in Canada)

Wondering, “Do I have ADHD?” You’re not alone. Many adults first notice patterns—missed deadlines, mental clutter, underperforming despite effort—and only later learn these can be related to attention-deficit/hyperactivity disorder (ADHD). This resource highlights common adult signs and gives you clear next steps in Canada.

Quick self-check: 10 signs often seen in adults with ADHD

1. Time blindness & lateness: chronically underestimating how long things take; running late despite best intentions.
2. Task initiation trouble: staring at “simple” tasks, feeling stuck until the last minute, then sprinting in a panic.
3. Inconsistent focus (hyperfocus vs. scattered): zoning in deeply on interesting tasks, but struggling to sustain attention on routine ones.
4. Disorganization: piles, tabs, and half-finished projects; difficulty creating and keeping systems.
5. Forgetfulness: missed appointments, misplaced items, walking into a room and forgetting why you went.
6. Impulsivity: interrupting, blurting, impulse purchases, switching jobs/projects quickly when bored.
7. Restlessness (with or without visible hyperactivity): feeling “on the go,” fidgeting, or needing to move during long meetings.
8. Emotional reactivity: quick swings, rejection sensitivity, or feeling overwhelmed by everyday stressors.
9. Executive function friction: planning, prioritizing, breaking tasks into steps, and finishing on time are hard.
10. Longstanding pattern: difficulties began in childhood/teens and appear across settings (school, work, home).

Important: Many conditions can mimic or worsen ADHD-like symptoms (e.g., anxiety, depression, sleep apnea, thyroid issues, perimenopause, chronic stress, substance use). A proper assessment looks at the whole picture.

What to do next (Canada-specific)

1) Start a 2-week snapshot

• Keep a brief daily log of sleep, caffeine, mood, stressors, and “stuck points.”
• List 5–10 real-life examples (work, home, school) where attention/organization/impulsivity caused problems.
• Ask a parent/guardian or long-term partner for a short memory of childhood patterns (report cards or teacher comments help).

2) Try a screening questionnaire (not a diagnosis)

• ASRS (Adult ADHD Self-Report Scale) is commonly used to screen symptoms.
• Treat screeners as a conversation starter; only a clinician can diagnose.

3) Book an assessment

You can seek an ADHD assessment through a family physician referral pathway or a private clinic offering adult assessments via secure telemedicine. A thorough adult assessment typically includes:

• Clinical interview covering childhood to present
• Symptom & functional impact review (home, work/school, relationships)
• Screening for other conditions (mood, anxiety, learning differences, sleep, medical)
• Where possible, collateral history (e.g., parent/partner) and school records
• Clear written report with results and recommendations

4) Understand access & practicalities

• Primary care (family doctor, NP): may screen and/or refer onward. Wait times vary by province and clinic.
• Private assessment: faster access; fees vary. Ask what’s included, who provides the assessment, and whether you’ll receive a comprehensive report to share with primary care.
• Work & school supports: in Canada, workplaces have a duty to accommodate documented disabilities. Colleges/universities have accessibility offices.

5) Prepare for your appointment

• Bring photo ID, medication list, relevant medical history, and any old report cards.
• Note your top goals (e.g., “finish tasks on time,” “reduce overwhelm,” “organize bills”).
• Be honest about strengths and struggles—both matter.

What treatment can look like

Care is individualized. Common elements include:

• Education & coaching on executive function, planning, and routines
• CBT-informed strategies for procrastination, time management, and emotional regulation
• Medication if appropriate, with gradual dose titration to balance benefit and side effects
• Sleep, lifestyle, and environment tweaks (consistent wake times, task batching, distraction-proofing)

Medication decisions are made with a healthcare professional who knows your history and current health.

Quick wins you can try now

• Externalize your brain: one trusted system (calendar + task app or paper) for everything—no scattered sticky notes.
• Time-box & body-double: 25–40 minute focus sprints with a timer; work alongside a friend or virtual body-double.
• Break tasks small: each step should be 10–30 minutes. Start with a 2-minute “warm-up step.”
• Reduce friction: lay out clothes, prepare bags, pre-stage tools the night before.
• Protect sleep: consistent schedule, reduce late-night scrolling, address snoring/sleep apnea concerns.

Myths vs. reality

• “I did well in school, so it can’t be ADHD.” Many adults compensate for years—until workload, complexity, or life changes overwhelm coping strategies.
• “ADHD is just being lazy.” It’s a neurodevelopmental condition affecting executive function, not effort or character.
• “ADHD is overdiagnosed.” In adults, it’s often under-recognized, especially in women and high-achieving professionals.

When to seek help urgently

If you’re experiencing thoughts of harming yourself or others, severe depression, or substance-related crises, seek immediate care via your local emergency department or crisis line.

Next steps

• Complete a brief self-screen and start a 2-week symptom log.
• Consider booking a professional assessment to get clarity and a plan.
• Share your report with your primary care provider to coordinate treatment and accommodations.

When to Seek Urgent Help

If you’re experiencing thoughts of harming yourself or others, severe depression, or substance-related crises, seek immediate care through:

• Your local emergency department

• A crisis line in your province or territory

• 988 Suicide Crisis Helpline (Canada-wide)

Next Steps

1. Complete a brief self-screen and start tracking symptoms.

2. Book an assessment through your doctor or a private clinic.

3. Share your report with your healthcare provider to coordinate next steps.

4. Explore accommodations and supports that fit your life.

This article is for educational purposes only and is not a substitute for professional medical advice. For personalized guidance, speak with a qualified healthcare professional.