Dr. Christine Powell, EdD., MSEd., Education Therapist
????After writing about how kids with ADHD make decisions, I heard from many adults — most often parents themselves with ADHD — wanting to know more about how this applies to them. It turns out, understanding how our brains value rewards and make choices is key for all ages.
Without understanding these tendencies, adult life with ADHD can sometimes look like this:
Financial Challenges: Difficulty saving money or managing spending due to impulsive purchases.
Career Instability: Struggles with time management, meeting deadlines, and staying organized at work.
Relationship Difficulties: Challenges with following through on commitments or managing impulsive reactions.
Lowered Self-Esteem: Feelings of frustration or failure due to consistent struggles with daily tasks and goals.
Increased Risk of Mental Health Issues: Higher rates of anxiety and depression related to ongoing challenges.
For adults with ADHD, there can be a natural tendency to go for what feels good right now. That future reward — like finishing a big project or saving money — can sometimes feel less real or less exciting than something that gives us a quick boost. It’s like our brain has a bit of a “now” bias. Studies suggest that around 2.5% of adults worldwide have ADHD, and for many, this difference in how our brains process time and reward is a significant factor in our daily choices.
This isn’t about being lazy or not caring about the future. It often comes down to how our brains are wired to process time and rewards. Plus, many of us with ADHD also navigate challenges with things like focus, planning, and managing impulses — skills that are super important for making those longer-term choices.
Think about it: that urge to scroll through social media for a bit of fun can sometimes feel way stronger than the motivation to tackle a less interesting but important task. Or maybe that impulse to buy something shiny feels more satisfying in the moment than sticking to a budget.
But here’s the important part: understanding why these tendencies happen can help us find ways to work with our brains, not against them. Just like we can create supportive environments and use helpful strategies for kids with ADHD, we can do the same for ourselves as adults.
Here are some simple ideas that can make a difference:
Make “Later” Feel More Real: Instead of just thinking about a future goal, try to picture it clearly. Maybe create a visual reminder or talk about it with someone.
Break Things Down: Big tasks can feel overwhelming. Instead, break them into tiny steps. Completing each small step gives you a little win along the way.
Find the Fun: If a task feels boring, see if you can make it more interesting. Maybe listen to music while you work, or find a way to make it a little bit of a game.
Get a Little Help: Sometimes, having someone else to check in with or work alongside can make a big difference in staying on track.
Tame the Distractions: Try to create a space where it’s easier to focus. Put your phone away, use headphones, or find a quiet spot.
Be Kind to Yourself: We all have moments of impulsivity or procrastination. Instead of getting down on yourself, focus on learning from it and trying a different approach next time. Hard but necessary!
Ultimately, understanding how ADHD brains work when it comes to making choices is a powerful tool. It can shift our thinking away from self-blame and towards applying practical strategies that help us navigate our daily lives and work towards our goals in a way that feels more manageable.
If you recognize these patterns in your own life, reaching out to a qualified professional can be incredibly beneficial. Therapists, coaches, and other specialists who understand ADHD can provide personalized strategies and support to help you better understand your decision-making processes and develop effective coping mechanisms for long-term success and well-being.
If you found this article helpful and think someone you know might benefit- please share.
Christine ????
