🍃 Common ADHD Strengths and Challenges

Seeing ADHD Differently

When most people hear “ADHD,” they picture a kid running around a classroom, not sitting still and bothering the adults around them. That stigma can be very damaging as it leaves everyone with the invisible or inattentive symptoms undiagnosed, mis diagnosed, labeled or simply not noticed at all. There are many different symptoms and challenges for both inattentive and hyperactive/impulsive types of ADHD, however there are also many many strengths.

Something EXTREMELY important that comes before working on our challenges, is making sure we know what our strengths are. Often people are focusing on the things they need to improve on, or only noticing what their kids are getting wrong, and not celebrating their natural gifts, talents and strengths. We must have a solid foundation of knowing what we’re good at, what tools we can draw from, evidence that we aren’t just a piles of mistakes, and a confident pillar to work on the challenges in our lives.

Below are a list of common ADHD Challenges to help you see that what you may be struggling with aren’t character strengths, and a list of strengths because they’re often so natural that we don’t even track that it’s an ability that not everybody has.

Common ADHD Challenges

• Difficulty starting or finishing tasks: Often procrastinating or jumping task to task without completing.

• Forgetfulness and disorganization: Constantly misplacing keys, appointments, calling people, paperwork, etc.

• Emotional sensitivity or quick frustration: Often in a space of flight, fight or freeze with little capacity for much more.

• Time blindness (“Where did the day go?”): Thinking things will take longer or shorter than they do.

• Impulsivity or scattered focus: getting easily distracted or jumping from thing to thing for a dopamine hit.

• Overcommitment: Saying “yes” to too many things out of enthusiasm or guilt.

• Task switching: Struggling to finish because another idea or task feels suddenly more urgent.

• Decision fatigue: Feeling paralyzed by too many choices.

• Sleep regulation: Trouble winding down or waking up due to a busy mind.

• Sensory overwhelm: Noise, clutter, or too many stimuli can quickly drain focus or patience.

• Working memory lapses: Forgetting what they were about to do seconds ago.

• Emotional rejection sensitivity: Feeling hurt or criticized more deeply than intended.

• Difficulty prioritizing: Everything feels equally important — or equally impossible.

• Low self-esteem from chronic self-blame: Years of “trying harder” can erode confidence.

• Inconsistent motivation: Energy and focus come in waves, making consistency hard.

Common ADHD Strengths

• Hyper-focus: When engaged, ADHDers can accomplish in hours what others might take days.

• Creativity: They see patterns and ideas others miss.

• Empathy: Deep sensitivity to others’ emotions.

• Courage: Many ADHDers thrive in change and challenge.

• Humour & Warmth: They connect easily with others.

• Curiosity: A natural drive to learn, explore, and understand how things work.

• Resilience: After years of navigating challenges, many ADHDers develop incredible persistence.

• Intuition: They often feel what’s right long before they can explain why.

• Adaptability: Quick to pivot, adjust, and find alternative paths when plans change.

• Big-picture thinking: They can see broad connections and innovative solutions others might overlook.

• Spontaneity: Bring energy, adventure, and flexibility into everyday life.

• Passion: When something matters, they give their whole heart to it.

• Sensitivity to environment: Deeply attuned to energy, moods, and atmosphere — great in creative or people-focused roles.

• Problem-solving under pressure: Thrive when urgency finally kicks in.

• Visionary mindset: Often have entrepreneurial or trailblazing ideas that push boundaries.

Exercise: The Two-Column Reality Check

Draw two columns. Label one Strengths and one Challenges.
For each challenge, write what strength is hidden underneath.
Example: “Impulsive” → “Spontaneous, action-oriented, not afraid to try new things.”

You’ll be surprised how reframing helps you see your brain in a whole new way and creates a softer place to start working on the challenges.

ADHD isn’t a deficit in ability or attentions, it’s a difference in how the brain processes motivation and focus. With awareness and the right tools, you can channel your energy into what truly matters.

Click the “Book Now” button and choose the complimentary session option If you’re ready to understand your ADHD brain and build systems that work for you. Together we can find out exactly where you’re getting stuck, and navigate the challenges together. Courtenay.