ADHD Without Hyperactivity

When most people think of ADHD, they picture someone bouncing off the walls with energy, struggling to sit still. But did you know that not all forms of ADHD look like that? In fact, many people with ADHD actually suffer from fatigue, which can sometimes be debilitating. For more information on this topic, you may like to read our article ADHD and Fatigue. 

Many adults live with a version of ADHD that doesn’t involve hyperactivity at all. Instead, it shows up in subtler ways, like losing track of time, daydreaming, or constantly misplacing things. This is called inattentive ADHD, and it can feel like your mind is always drifting in different directions, even when you’re trying your best to stay focussed. 

If you’ve ever found yourself zoning out in the middle of a conversation or struggling to finish tasks, but you’ve dismissed ADHD because you’re not hyperactive, you’re not alone. Inattentive ADHD can be harder to spot because it doesn’t fit the stereotypical image of ADHD, but it’s just as real and can present its own challenges. This is why diagnosis of inattentive ADHD is so important. At Oxford CBT, our experienced team of clinicians offer private ADHD tests for London, Oxford and surrounding areas. 

In this article, we’ll explore what it means to have ADHD without hyperactivity, how it affects adults, and what you can do to manage it. Whether you’re newly discovering this type of ADHD or just curious, we’ll walk you through everything you need to know. 

Can You Have ADHD Without Hyperactivity?

Yes, you absolutely can have ADHD without hyperactivity. This form of ADHD is known as inattentive ADHD (sometimes still referred to as ADD). It primarily affects focus, attention, and memory, rather than physical restlessness or impulsivity. People with inattentive ADHD may not show the outward signs of hyperactivity, but they still face significant challenges that can impact their daily lives.

Inattentive ADHD vs Hyperactive ADHD

When most people think of ADHD, they picture someone who’s constantly moving, interrupting conversations, or acting impulsively. But inattentive ADHD presents a different set of challenges. People with this type may be seen as “daydreamers,” “spacey,” or even “lazy,” because their struggles aren’t as obvious. Instead of physical hyperactivity, those with inattentive ADHD deal with issues like forgetfulness, difficulty focusing, or frequently getting lost in thought.

For example, you might be the person who sits quietly through a meeting but realises at the end that you can’t remember half of what was said. Your mind could be drifting between multiple thoughts, or you might find yourself obsessing over one minor detail and missing the bigger picture. It’s not that you’re not paying attention on purpose—it’s just that your brain has a hard time staying focused.

Or, maybe you’re someone who loses track of time easily. You might start working on a task and suddenly realise hours have gone by, yet the project is still incomplete. Or worse, you may get halfway through, get distracted by something else, and completely forget to return to the original task. People with inattentive ADHD often feel overwhelmed by unfinished tasks, and that frustration can lead to a sense of defeat, even though they’ve been working hard.

How Inattentive ADHD Affects Daily Life

Let’s consider another scenario: you’re out with friends for dinner, and while everyone else is chatting, you find yourself zoning out, unable to follow the flow of conversation. It’s not that you don’t care—you simply struggle to keep up with what’s being said. You might catch parts of the conversation but miss the main points. This can lead to misunderstandings or feelings of isolation, as others might perceive you as uninterested or disengaged.

At work, inattentive ADHD can be equally challenging. You may struggle with meeting deadlines, keeping track of tasks, or remembering important details. People might say you seem disorganised, but in reality, you’re doing your best to keep everything together. You might spend an hour looking for a misplaced item or get sidetracked by small details while the bigger task remains unfinished. These behaviours can lead to performance issues or feelings of guilt, even though you’re trying just as hard as everyone else.

The Challenges of Recognising Inattentive ADHD

One of the biggest challenges with inattentive ADHD is that it often goes unnoticed. Without the more visible signs of hyperactivity, many people with inattentive ADHD assume their difficulties are just a personality flaw or a lack of effort. Teachers, parents, and even professionals can miss the signs, leaving people to struggle in silence for years, sometimes without realising that ADHD might be the underlying issue.

For example, a woman with inattentive ADHD might spend her entire life thinking she’s just disorganised or “bad at multitasking,” when in reality, her brain simply processes information differently. Without a diagnosis, it’s easy to internalise these struggles and feel like you’re constantly falling short of others’ expectations.

Getting Help

The good news is that inattentive ADHD, while different from the hyperactive form, is just as manageable with the right strategies and support. Whether it’s through medication, therapy, or coping techniques, understanding that your struggles are related to ADHD can open the door to better ways of handling tasks, improving focus, and reducing frustration.

In summary, inattentive ADHD is a real and significant condition, even though it doesn’t involve the same hyperactivity often associated with ADHD. It’s about understanding the challenges that come with focus, attention, and organisation and recognising that these can be managed with the right tools. If this sounds like your experience, exploring an ADHD diagnosis could help you find the clarity and support you need to thrive.

What is Inattentive ADHD (ADHD-PI)?

Inattentive ADHD, or ADHD Predominantly Inattentive Type (ADHD-PI), is one of the three main subtypes of ADHD. Unlike the hyperactive-impulsive type of ADHD, inattentive ADHD is characterised by difficulty focusing, paying attention, and following through on tasks, rather than physical restlessness or impulsivity. People with this subtype of ADHD often struggle with staying organised, keeping track of details, and sustaining attention over long periods, but they do not display the high energy or hyperactivity commonly associated with the condition.

Key Characteristics of Inattentive ADHD (ADHD-PI)

1. Difficulty Sustaining Attention

• One of the hallmark traits of inattentive ADHD is the challenge of maintaining focus, especially during tasks that require prolonged mental effort, such as reading, working on projects, or attending meetings. This difficulty often leads to unfinished tasks or mistakes caused by missed details.

Example: You might find yourself starting a task with the best of intentions but quickly zoning out or becoming distracted by unrelated thoughts. Even when you’re aware of the distraction, pulling your attention back to the task can feel almost impossible.

2. Easily Distracted

• People with inattentive ADHD are easily pulled away from what they’re doing by both internal and external stimuli. This could be anything from daydreaming or thinking about unrelated topics to being distracted by sounds, conversations, or background activity.

Example: You might be in the middle of writing an email, only to lose track of your thought process because you heard a noise outside or started thinking about an unrelated task. Before you know it, you’ve spent 20 minutes on something unrelated to your original goal.

3. Forgetfulness

• Forgetting daily tasks, appointments, or details is another common feature of inattentive ADHD. People may frequently misplace items, forget deadlines, or fail to follow through on commitments, not because they don’t care, but because their mind is easily pulled in different directions.

Example: You might leave the house without your keys, forget to pay a bill, or miss an important meeting, even though you fully intended to remember. These lapses can create frustration and stress, especially when they happen frequently.

4. Trouble Organising Tasks

• Inattentive ADHD often makes it difficult to plan and organise tasks, especially when they involve multiple steps. This can lead to procrastination, missed deadlines, and a feeling of being overwhelmed by even simple projects.

Example: Planning out a project might feel chaotic, with difficulty prioritising tasks or breaking them down into manageable steps. As a result, it’s easy to put things off until the last minute, which leads to added stress and sometimes rushed or incomplete work.

5. Lack of Attention to Detail

• People with inattentive ADHD may often miss important details, especially in tasks that require precision or long-term focus. This can result in errors at work or school, even in areas where they otherwise perform well.

Example: You might submit a report or assignment only to realise later that you overlooked a crucial part or made careless mistakes because your attention drifted.

6. Difficulty Following Instructions

• Another key trait of inattentive ADHD is difficulty following multi-step instructions. If a task requires remembering several directions or steps, people with this subtype may find it hard to recall and carry out each part, even if they understood it initially.

Example: You may listen carefully as someone explains a series of steps, but find that you’ve forgotten half of them when it’s time to carry them out, leaving you feeling confused or frustrated.

The Difference Between Inattentive ADHD and Other Types of ADHD

ADHD-PI differs from ADHD Hyperactive-Impulsive Type in that people with inattentive ADHD are typically more quiet, reserved, and less outwardly restless. They may seem daydreamy, disengaged, or forgetful, but they’re not disruptive. This can make inattentive ADHD harder to recognise, especially in settings like school or work, where hyperactivity often draws more attention.

Combined Type ADHD includes both inattentive and hyperactive-impulsive symptoms, making it more obvious and easier to diagnose. Inattentive ADHD, on the other hand, may go unnoticed for years, particularly in adults, because the symptoms can be mistaken for personality traits like laziness, forgetfulness, or being disorganised.

Inattentive ADHD in Adults and Children

Inattentive ADHD is often underdiagnosed, especially in girls and women, who may not show the hyperactive behaviours more commonly associated with the condition. Adults with ADHD-PI might spend years struggling with focus, memory, and organisation, without realising that these challenges are part of a diagnosable condition.

If you find yourself constantly losing track of tasks, feeling distracted, or overwhelmed by everyday responsibilities, it could be worth exploring whether inattentive ADHD might be the cause. With the right support, people with ADHD-PI can develop strategies to manage their symptoms and improve their focus and organisation.

In summary, ADHD Predominantly Inattentive Type is a real and often overlooked condition that impacts focus, attention, and memory. While it may not involve hyperactivity, its challenges are just as significant. Understanding these traits is the first step toward managing them effectively and living a more organised, focused life.

Hyperactivity Isn’t Always Physical

When we think of hyperactivity, we often imagine constant movement—kids who can’t sit still, fidgeting hands, or people with boundless energy. But hyperactivity isn’t always about physical movement, especially as we get older. For adults, hyperactivity can manifest in more subtle ways, such as racing thoughts, feeling mentally restless, or constantly needing to stay busy. You might feel like your mind is always “on,” jumping from one thought to the next, making it hard to relax or focus on just one thing.

For some adults, this mental hyperactivity can lead to things like interrupting conversations, multitasking (often unsuccessfully), or taking on too many projects at once. The physical energy of childhood hyperactivity may shift into mental restlessness as you age, but it doesn’t necessarily go away. Instead of running around or fidgeting, you might find yourself feeling overwhelmed by a constant stream of thoughts or impulses.

If this sounds like you, there’s a chance you could actually have the more common form of ADHD—combined type ADHD, which includes both inattentiveness and hyperactivity (even if that hyperactivity is more mental than physical). It’s common for hyperactivity symptoms to change over time, making ADHD harder to recognise in adulthood. So, if you’ve always thought ADHD wasn’t your issue because you’re not physically hyperactive, it might be worth considering whether these less obvious signs apply to you.

What Are the Main Symptoms of Inattentive ADHD?

Inattentive ADHD can affect various areas of life, and the symptoms often look different depending on the context—whether at work, home, school, or in social situations. Below is a breakdown of the primary symptoms of inattentive ADHD in both adults and children, organised into different areas of life. This checklist can help you identify where inattentive ADHD may be impacting you or someone you know.

1. Work or School

• Trouble starting or finishing tasks: Often procrastinates on tasks that require sustained focus or mental effort, leading to missed deadlines or incomplete work.
• Disorganisation: Struggles to organise tasks, keep track of deadlines, or prioritise work. Desks or workspaces may often appear cluttered.
• Difficulty following instructions: Finds it hard to remember or carry out multi-step instructions, even after they’re explained clearly.
• Frequent mistakes or overlooked details: Errors occur due to missing key information or skipping steps in tasks.
• Easily distracted: External stimuli like noises, conversations, or even internal thoughts easily pull attention away from the task at hand.

2. Home and Daily Life

• Misplacing items: Frequently loses everyday items such as keys, phones, or paperwork, leading to time spent searching for things.
• Forgetfulness: Forgets appointments, plans, or obligations, even after committing to them or setting reminders.
• Difficulty managing household tasks: Struggles to keep up with daily chores, meal planning, or other home responsibilities, leading to a backlog of tasks.
• Time management problems: Frequently underestimates the time it will take to complete tasks, leading to running late or feeling rushed.

3. Social Situations

• Zoning out during conversations: Appears to be listening but may struggle to stay engaged in conversations, leading to missed points or interruptions when they refocus.
• Struggles to follow group discussions: Finds it challenging to keep up in group conversations where multiple people are talking at once.
• Appearing distracted or disengaged: May come across as distant or disinterested because the mind wanders during social interactions.
• Forgetting social plans or obligations: May forget about social commitments or double-book plans due to poor memory and organisational difficulties.

4. Mental Focus and Attention

• Daydreaming or mental drifting: Often loses focus and starts thinking about unrelated topics, even in situations that require attention.
• Trouble sustaining focus: Finds it hard to maintain attention on tasks that are long or require detailed focus, even when motivated to complete them.
• Mental clutter or racing thoughts: The mind can feel busy with unrelated thoughts, making it difficult to concentrate on one task or conversation.
• Difficulty reading for extended periods: May enjoy reading but struggles to finish books or retain information because focus drifts.

5. Emotional and Behavioural Regulation

• Frustration with self: Frequent feelings of frustration, guilt, or overwhelm when tasks remain incomplete or mistakes are made, despite putting in effort.
• Low self-esteem: The repeated experience of forgetting or struggling with simple tasks may lead to self-doubt or feelings of inadequacy, especially compared to others.
• Sensitivity to criticism: Due to frustration over forgetfulness or disorganisation, individuals may feel overly sensitive to feedback or perceived criticism.

Symptoms in Children

While many of the symptoms are similar, inattentive ADHD can show up differently in children. Here are some common signs to watch for in younger individuals:

• Trouble paying attention in class: A child may struggle to stay focused on lessons or activities, frequently appearing distracted or daydreaming.
• Forgetfulness in schoolwork: Often forgets homework assignments, books, or other materials needed for school, even after reminders.
• Easily distracted by surroundings: Gets sidetracked by what’s happening around them—such as other students talking or environmental noises—leading to unfinished work.
• Difficulty following directions: May need instructions to be repeated multiple times because they forget the steps or get lost in the middle.
• Frequent careless mistakes: Often makes errors in schoolwork, not because of lack of knowledge but because of inattention to detail.
• Struggles with time management: Has trouble keeping up with a schedule or sticking to routines, such as getting ready for school or completing homework on time.
• Avoidance of tasks requiring focus: Avoids or becomes easily frustrated with tasks that require long periods of focus, such as reading, writing, or studying.

Inattentive ADHD can affect many areas of life—from work and home responsibilities to social interactions and personal focus. This checklist helps highlight the common symptoms that might signal inattentive ADHD in adults and children. Recognising these patterns is the first step toward managing them effectively, whether through coping strategies, therapy, or medical intervention.

Inattentive ADHD in Adults: Challenges and Experiences

Inattentive ADHD in adults presents a unique set of challenges that often go unnoticed. Unlike hyperactive ADHD, which is more obvious and easily recognisable, inattentive ADHD is subtle and can manifest in various aspects of daily life, including employment, relationships, and social situations. These challenges are not just about difficulty focusing; they involve issues like forgetfulness, disorganisation, and struggles with emotional regulation. These traits can have a significant impact on quality of life if left unmanaged.

Employment Challenges

For adults with inattentive ADHD, the workplace can be particularly difficult. One of the main challenges is staying focused on tasks, especially those that require sustained mental effort. Adults with inattentive ADHD may struggle to:

• Miss Deadlines and Procrastinate
  Procrastination is common in adults with inattentive ADHD, especially when tasks are long or monotonous. Many find themselves delaying tasks until the last minute, which leads to missed deadlines and added stress [1]. The constant feeling of being behind can result in anxiety and frustration, particularly in high-pressure work environments where organisation and time management are crucial [2].
• Disorganisation
  Staying organised is another major hurdle. People with inattentive ADHD often struggle with keeping track of multiple tasks or projects, misplacing important documents, and forgetting critical details. This can create the impression that they are careless or unreliable, even though they are putting in effort. According to research, adults with ADHD have significant difficulties with working memory, which contributes to these organisational challenges [3].
• Mental Fatigue and Burnout
  The mental effort required to stay focused can be exhausting. Adults with inattentive ADHD may find themselves mentally fatigued from the constant effort to concentrate, especially in environments that demand sustained attention over long periods. This can lead to burnout, with individuals feeling overwhelmed and unable to keep up with their responsibilities [4].

Relationship and Social Challenges

Inattentive ADHD also impacts personal relationships. Partners, friends, and family members may become frustrated by forgetfulness, inattentiveness, or what appears to be a lack of engagement. However, these behaviours are not intentional; they are a result of the ADHD brain struggling to process and manage multiple stimuli.

• Communication Issues
  Adults with inattentive ADHD often have trouble staying present in conversations. They may zone out or struggle to keep track of what is being discussed, which can lead to misunderstandings or feelings of disconnection in relationships [5]. Over time, this can cause frustration for both parties, as partners may feel ignored or undervalued, while the person with ADHD may feel guilty for not being able to engage fully.
• Forgetfulness and Inconsistency
  Forgetting important dates, appointments, or even everyday tasks is a hallmark of inattentive ADHD. This inconsistency can strain relationships, especially when loved ones feel repeatedly let down. The individual with ADHD might forget to complete household tasks, miss social events, or fail to follow through on promises, which can lead to feelings of frustration on both sides [6].
• Emotional Sensitivity
  People with inattentive ADHD are often highly sensitive to criticism, especially when it relates to their ability to stay organised or complete tasks. Being frequently reminded of their forgetfulness or disorganisation can lead to feelings of guilt, inadequacy, and emotional overwhelm. These emotional challenges can complicate relationships and make it harder for the individual to respond calmly to feedback or criticism [7].

Socialising and Group Dynamics

Social situations can also be tricky for adults with inattentive ADHD. In group settings, where multiple conversations are happening at once or where there is a lot of background noise, staying focused can be particularly difficult.

• Difficulty Following Conversations
  Keeping up with conversations in a group can be challenging. The individual with ADHD may lose track of what is being said, miss key details, or interrupt unintentionally. This can cause embarrassment or lead to social anxiety, as they may worry about being perceived as disengaged or inattentive [8].
• Avoidance of Social Situations
  Because social interactions can be mentally exhausting, many adults with inattentive ADHD may avoid large gatherings or events where they are required to focus for long periods. This can lead to social isolation or feelings of exclusion, as friends or family members may not understand why the individual avoids these situations [9].

Emotional and Mental Health Impacts

The ongoing challenges of inattentive ADHD can take a toll on emotional health. Adults with this condition are at higher risk of developing anxiety and depression, particularly if they remain undiagnosed or untreated [10].

• Low Self-Esteem
  Constantly forgetting tasks, missing deadlines, or struggling to stay organised can lead to feelings of inadequacy. Adults with inattentive ADHD are often aware of their difficulties and may internalise these struggles, believing that they are not capable of performing as well as others. Over time, this can erode self-esteem and lead to feelings of worthlessness [11].
• Increased Anxiety and Depression
  The constant pressure to meet expectations—whether at work, in relationships, or socially—can lead to significant anxiety. Adults with inattentive ADHD may feel overwhelmed by the demands of everyday life, which, over time, can contribute to depression. Studies show that adults with ADHD are more likely to experience mood disorders, particularly when their ADHD symptoms are not well managed [12].

Inattentive ADHD presents unique challenges that can affect all aspects of life, from work to personal relationships. Its symptoms, while less obvious than hyperactivity, can lead to significant struggles with focus, memory, organisation, and emotional regulation. These difficulties often result in misunderstandings, frustration, and mental health challenges. However, with proper diagnosis and support, adults with inattentive ADHD can learn strategies to manage their symptoms and lead fulfilling lives.

Inattentive ADHD in Women: Why It’s Often Overlooked

Inattentive ADHD is frequently underdiagnosed in women and girls, largely because the symptoms present differently from the more well-known hyperactive form. Historically, ADHD has been seen as a condition affecting boys, leading to a gender bias in diagnosis. This focus on hyperactivity, impulsivity, and disruptive behaviours has left many women and girls with inattentive ADHD undiagnosed or misdiagnosed well into adulthood. Below are several reasons why inattentive ADHD in women is often overlooked.

1. Subtle Presentation of Symptoms

Unlike hyperactive ADHD, which is easier to spot due to noticeable behaviours such as restlessness or impulsive actions, inattentive ADHD tends to manifest in more subtle ways. Women and girls with this subtype may:

• Daydream frequently: They might appear lost in thought or detached, which can be mistaken for shyness or introversion rather than a symptom of ADHD [13].
• Struggle with organisation: Many women with inattentive ADHD have difficulty staying organised, managing time, or remembering tasks, but these challenges are often attributed to personality traits rather than ADHD [14].
• Experience mental drifting: Their minds may wander during conversations or tasks, but because they don’t exhibit disruptive behaviour, these symptoms often go unnoticed.

These more internalised symptoms can be easily overlooked by teachers, parents, or healthcare professionals who are looking for more outward signs of ADHD, such as impulsivity or hyperactivity.

2. Social Conditioning and Coping Mechanisms

Women and girls are often conditioned from a young age to be more socially compliant, quiet, and diligent. This socialisation can lead to:

• Masking or compensating for symptoms: Many women with inattentive ADHD develop coping mechanisms to hide their struggles. They may work harder to meet expectations or force themselves to focus, often at the cost of their mental well-being. This ability to “mask” their symptoms can make it harder for others to see the underlying ADHD [15].
• Pressure to meet societal expectations: There is often pressure on women to appear organised, responsible, and capable of balancing multiple roles, such as work, parenting, and managing household responsibilities. Women with inattentive ADHD may internalise their struggles, feeling they’re simply “not good enough,” rather than realising these difficulties stem from an undiagnosed condition [16].

3. Misdiagnosis as Anxiety or Depression

Because inattentive ADHD can manifest as forgetfulness, disorganisation, and difficulty focusing, it is often misdiagnosed as anxiety or depression, especially in women. In fact, women with ADHD are more likely to seek help for secondary issues such as:

• Anxiety and overwhelm: Constantly struggling to stay on top of daily tasks, meet deadlines, and maintain relationships can lead to chronic stress and anxiety. When women seek help for these issues, the underlying ADHD may be overlooked, and they may be treated solely for anxiety or depression instead [17].
• Low self-esteem and feelings of inadequacy: The repeated experience of underperforming or feeling like they’re not meeting expectations can cause women with inattentive ADHD to develop low self-esteem. They may feel frustrated, ashamed, or guilty for not being able to focus or stay organised, which can further mask the true cause of their challenges [18].

4. The Impact of Hormonal Fluctuations

Hormonal changes, such as those during puberty, pregnancy, and menopause, can exacerbate ADHD symptoms in women. These hormonal shifts can lead to:

• Increased cognitive difficulties: Many women with inattentive ADHD notice their symptoms worsening during these hormonal changes. For example, during pregnancy or menopause, women often report heightened forgetfulness, difficulty concentrating, and increased mental fog [19].
• Mood changes: Hormonal fluctuations can also affect mood, leading to increased irritability or emotional sensitivity, which can further mask ADHD symptoms. These mood-related changes are often misattributed to hormonal issues alone, rather than considering the possibility of co-occurring ADHD.

5. Underdiagnosis in Girls Leading to Adult Struggles

Inattentive ADHD is often missed in girls during childhood, which means many women enter adulthood without an understanding of why they struggle with focus, organisation, and emotional regulation. Girls with inattentive ADHD are less likely to display disruptive behaviour in school, which means they’re less likely to be flagged for ADHD testing. Instead, they may be seen as quiet, dreamy, or simply underachieving.

Without early diagnosis and support, these girls grow into women who may face ongoing challenges in their personal and professional lives. Many women don’t receive an ADHD diagnosis until adulthood, often after years of struggling with symptoms that have been misunderstood or dismissed [20].

Inattentive ADHD in women is often underdiagnosed because the symptoms are subtle, internalised, and frequently mistaken for other conditions like anxiety or depression. Social conditioning and coping mechanisms can mask the symptoms, making it harder for women to recognise that their challenges with focus and organisation are related to ADHD. Additionally, the impact of hormonal fluctuations and the gender bias in ADHD diagnosis contribute to the under-recognition of this condition in women and girls. Raising awareness of how inattentive ADHD manifests in women is crucial for improving diagnosis and providing the right support.

Living with Inattentive ADHD: Coping Strategies and Support

Living with inattentive ADHD can be challenging, but with the right coping strategies and support, it’s possible to manage symptoms effectively and improve daily life. A combination of medication, behavioural strategies, and lifestyle changes can help individuals build structure, improve focus, and reduce feelings of overwhelm. Here are some practical strategies for managing inattentive ADHD.

1. Medication for Symptom Management

Medication can play an important role in helping individuals with inattentive ADHD improve their attention, focus, and productivity. As previously discussed, stimulant medications like methylphenidate and amphetamines (e.g., Ritalin and Adderall) are often the first line of treatment, helping to regulate dopamine and norepinephrine levels in the brain. These medications can have a quick onset and are highly effective for many individuals, though they may come with side effects such as insomnia or appetite changes [21].

Non-stimulant medications, such as atomoxetine (Strattera), offer a gentler alternative with fewer risks of side effects or misuse. They are slower to take effect but provide a steady improvement in symptoms for those who don’t respond well to stimulants [23].

For most people, a combination of medication and coping strategies is the most effective approach to managing inattentive ADHD. However, medication alone is often not enough to address all the challenges that come with the condition, which is where behavioural strategies come in.

2. Cognitive Behavioural Therapy (CBT) and Other Therapies

Cognitive Behavioural Therapy (CBT) is a highly effective therapy for adults with inattentive ADHD. It focuses on identifying negative thought patterns and behaviours that contribute to procrastination, disorganisation, and other common ADHD challenges. Through CBT, individuals learn strategies for breaking tasks into manageable steps, improving time management, and developing better problem-solving skills [25].

CBT can also help with the emotional aspects of ADHD, such as low self-esteem or anxiety. Many individuals with ADHD experience feelings of frustration or inadequacy due to their struggles with focus and organisation, and CBT provides tools for managing these emotional responses.

Other forms of therapy, such as coaching or group therapy, can provide additional support. ADHD coaching focuses on setting goals, building routines, and developing practical strategies for daily life, while group therapy allows individuals to connect with others who share similar challenges.

3. Organisational Tools and Time Management Techniques

One of the biggest challenges for individuals with inattentive ADHD is staying organised and managing time effectively. Using external tools and systems can help alleviate the mental load and improve productivity:

• To-do lists and reminders: Keeping a detailed to-do list with priorities and deadlines can help manage tasks. Using apps like Todoist, Trello, or Google Keep can ensure that important tasks aren’t forgotten. Set alarms or reminders for key deadlines or events.
• Calendars and planners: Scheduling tasks and breaking them into smaller, manageable steps can make them feel less overwhelming. Many people with ADHD benefit from using digital calendars or planners that can integrate with their smartphone to keep track of appointments and deadlines.
• Timers: The Pomodoro Technique, which involves working for 25 minutes followed by a 5-minute break, can help maintain focus on tasks while preventing burnout. Setting a timer can also help with time management, preventing hyperfocus or task avoidance.

4. Mindfulness and Relaxation Techniques

Mindfulness can be a powerful tool for managing inattentive ADHD, as it helps individuals become more aware of when their mind is wandering. Mindfulness practices such as meditation, deep-breathing exercises, or yoga can help ground the mind and improve attention by training it to stay in the present moment. Regular practice of mindfulness can reduce distractions and improve mental clarity [26].

Additionally, stress management techniques, such as progressive muscle relaxation or guided imagery, can help reduce anxiety and emotional overwhelm, which are common in individuals with inattentive ADHD.

5. Diet, Exercise, and Sleep: Supporting Brain Function

A balanced lifestyle can play a key role in managing ADHD symptoms:

• Exercise: Physical activity boosts dopamine levels, which is crucial for focus and attention. Regular exercise, such as walking, running, or swimming, can improve cognitive function and help manage restlessness or mental fatigue. Studies show that individuals with ADHD who engage in regular exercise experience improved attention and reduced impulsivity [26].
• Diet: Eating a healthy, balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help maintain consistent energy levels and support cognitive function. Avoiding excessive sugar and highly processed foods can help prevent energy crashes and mood swings.
• Sleep: ADHD often affects sleep patterns, making it harder to fall asleep or stay asleep. Establishing a regular sleep routine, avoiding stimulants like caffeine late in the day, and creating a calming bedtime environment can improve sleep quality and reduce ADHD-related difficulties with focus.

6. Building a Support System

Finally, having a strong support system can make a significant difference in managing inattentive ADHD. This can include family, friends, ADHD coaches, or therapists who can provide guidance, encouragement, and accountability. Peer support groups or online communities can also be valuable resources, allowing individuals to share strategies, experiences, and advice with others facing similar challenges.

Managing inattentive ADHD requires a multifaceted approach that combines medication, behavioural strategies, and lifestyle changes. Medications such as stimulants and non-stimulants can improve focus and reduce distractibility, while therapies like CBT help address procrastination, disorganisation, and emotional struggles. Organisational tools, mindfulness techniques, and a healthy lifestyle can further enhance daily functioning, helping individuals manage their symptoms and improve their quality of life. With the right support and strategies in place, living with inattentive ADHD becomes more manageable, allowing individuals to thrive in their personal and professional lives.

Conclusion

Living with inattentive ADHD can present unique challenges, but with the right combination of treatments and coping strategies, it is possible to manage symptoms effectively and lead a fulfilling life. Whether through medication, therapy, organisational tools, or lifestyle changes, individuals can improve focus, manage their time better, and reduce feelings of overwhelm. Inattentive ADHD often goes unrecognised, but proper diagnosis and support can make all the difference in navigating its effects.

At Oxford CBT, our skilled and experienced clinicians understand the complexities of inattentive ADHD and are highly trained in diagnosing and treating this often-overlooked subtype. We provide comprehensive assessments to accurately identify ADHD symptoms and develop tailored treatment plans to suit your individual needs. With our evidence-based therapies, including Cognitive Behavioural Therapy (CBT), we can help you build the skills and strategies necessary to manage inattentive ADHD and improve your quality of life.

If you suspect that inattentive ADHD may be affecting you or a loved one, our team at Oxford CBT is here to support you through every step of the diagnosis and treatment process.

References

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[3] Alderson, R. M., Kasper, L. J., Hudec, K. L., & Patros, C. H. G. (2013). Working memory deficits in adults with ADHD: A meta-analytic review. Neuropsychology, 27(3), 287-302.

[4] Weiss, M., & Murray, C. (2003). Assessment and management of attention-deficit hyperactivity disorder in adults. Canadian Medical Association Journal, 168(6), 715-722.

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Author – Tom Murfitt

With over a decade’s experience in providing Cognitive Behavioural Therapy, Tom has worked in both the NHS and private sector to help adults and children to overcome a range of difficulties and improve their mental wellbeing. In addition to being an experienced CBT therapist, Tom is also an accredited Mindfulness teacher, providing courses locally, in businesses and schools. You can read more about us here.  

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