ADHD Awareness Month: Understanding the Science, Breaking the Stigma
October is ADHD Awareness Month, and this is personal. As a coach, mom, entrepreneur—and as someone living with ADHD—I want to use this space to share both the science and my story of what ADHD really looks like. My hope is to break stigma, raise awareness, and remind anyone reading this: you are not alone.
What ADHD Really Is
ADHD (Attention-Deficit/Hyperactivity Disorder) is not laziness, lack of discipline, or being “too hyper.” It’s a neurodevelopmental condition—which means it starts in the way the brain develops and functions.
Research shows that ADHD is connected to differences in:
Brain structure → especially in the prefrontal cortex (responsible for focus, planning, and self-control).
Brain chemistry → especially dopamine and norepinephrine, which regulate attention, motivation, and mood.
Brain networks → the “default mode network” (daydreaming) and the “task positive network” (focus) flip more often in ADHD brains, leading to distractibility.
My Personal ADHD Experience
I was diagnosed with ADHD in 2016, at the age of 24. At the same time, I was also diagnosed with depression and anxiety. For years, I thought I was just “too much” or “not disciplined enough.” I was forgetful, constantly losing track of time, and struggling to stay organized—even though I worked so hard to keep up.
Some days, I’d feel unstoppable—hyperfocused, full of ideas, ready to take on the world.
Other days, I’d feel scattered, emotional, and guilty for not finishing the things I started.
Sticky notes, alarms, and lists became survival tools.
It wasn’t until I made the decision to go back to school to study psychology that I really began to understand how complex ADHD is. Suddenly, so much of my life made sense. I realized that my challenges weren’t a lack of willpower—they were rooted in how my brain was wired.
Studying psychology gave me the tools to help myself better and the clarity to understand what it would take to truly thrive with ADHD.
Comorbidity: When ADHD Doesn’t Stand Alone
One of the most important things to know is that ADHD often comes with comorbid conditions—which means they occur together.
Depression & Anxiety: Very common alongside ADHD. For me, being diagnosed with all three at once explained years of emotional ups and downs, racing thoughts, and overthinking. ADHD made it hard to regulate focus, while anxiety made me over-anticipate, and depression made me feel stuck when I couldn’t keep up.
Learning Differences: Some people also experience dyslexia, processing speed differences, or working memory challenges.
Emotional Regulation: Many with ADHD experience Rejection Sensitive Dysphoria (RSD)—deep emotional pain from perceived criticism or failure.
📌 This matters because comorbidity changes how ADHD looks and feels. Someone with ADHD + anxiety might present as overly cautious, while someone with ADHD + depression might look unmotivated. That’s why so many women are misdiagnosed or overlooked.
Communication & ADHD
Communication is one of the areas where ADHD shows up the most in daily life—but it’s not always recognized as part of the condition. The way ADHD brains process information, regulate emotions, and organize thoughts can shape both how we express ourselves and how we understand others.
1. Processing Information Differently
Many people with ADHD prefer direct, simple, and concise communication. Too much detail at once can feel overwhelming and lead to tuning out.
Visuals, bullet points, or step-by-step instructions often work better than long explanations.
ADHD brains may also miss key details if the message is buried in too much context—leading to the common experience of “Wait, what did you just say?” even if we were listening.
2. Expressing Ourselves
ADHD brains often work faster than our words. This can mean:
Jumping topics quickly.
Talking fast when excited.
Interrupting—not out of rudeness, but because we’re afraid we’ll forget what we wanted to say.
Storytelling can sometimes come out in tangents—lots of details, not always linear—but it’s also what makes ADHD communication energetic, passionate, and engaging.
3. Emotional Tone & Sensitivity
ADHD often comes with Rejection Sensitive Dysphoria (RSD), which means we can perceive criticism even when none is intended.
This can make conversations with authority figures, partners, or colleagues more stressful.
On the flip side, ADHDers often bring warmth, empathy, and enthusiasm into conversations—we feel words deeply.
4. Challenges in Relationships
Misunderstandings can happen when:
We forget to respond to texts or emails (not because we don’t care, but because of distractibility).
We overshare or speak impulsively, then regret it later.
Loved ones interpret forgetfulness as a lack of care, when it’s actually a symptom of executive dysfunction.
5. Strengths in Communication
While there are challenges, ADHD also brings powerful communication gifts:
Authenticity: Many ADHDers are direct and transparent, which builds trust.
Storytelling: Passion + creativity makes us natural motivators and educators.
Humor & energy: ADHD communication often brings joy, playfulness, and laughter.
Empathy: Feeling emotions strongly allows us to connect deeply with others.
📌 Practical Communication Tips:
Break down important info into smaller chunks (texts, bullet lists, voice notes).
Ask loved ones to be direct but kind—clear instructions, without judgment.
Use tools like reminders, alarms, and shared calendars to avoid missed messages.
Practice pausing before responding if impulsivity is a challenge.
Celebrate the strengths—enthusiasm, passion, and authenticity—that ADHD communication brings.
Daily Challenges of ADHD
Living with ADHD often means navigating:
Time Blindness: Losing track of time or underestimating how long tasks will take.
Task Initiation: Knowing what to do, but struggling to start.
Overwhelm & Burnout: Because we overcommit when hyperfocused and then crash.
Inconsistency: Some days, everything flows. Other days, the same tasks feel impossible.
These challenges can impact school, work, fitness, and relationships—but understanding them helps remove shame and replace it with strategy.
The Latest Research (2023–2025)
Science is catching up with what many of us with ADHD already know: it’s complex, and it’s real. Some of the most recent studies have found that:
Over 250 genetic variants are linked to ADHD, especially in genes related to dopamine and brain development.
ADHD brains show higher variability in neural connections, which explains why focus can feel so unpredictable.
Exercise is one of the most effective non-medication supports, improving attention and executive function.
Women often experience ADHD differently, with symptoms intensifying around hormonal changes like postpartum or perimenopause.
ADHD, Fitness & MujerFit
For me, fitness has been one of the most powerful ways to manage my ADHD.
On days I move, I notice more clarity and less overwhelm.
Structured workouts anchor my schedule and help with ADHD “time blindness.”
Coaching and community provide accountability, which ADHD brains thrive on.
This is why MujerFit is more than fitness to me. It’s about creating spaces where women—neurodiverse or not—can build strength, find rhythm, and feel supported in body, mind, and spirit.
Beyond the Challenges
Yes, ADHD brings struggles—disorganization, forgetfulness, impulsivity, emotional intensity. But it also brings strengths:
Creativity & innovation → ADHD brains see connections others miss.
Passion & energy → when we care, we go all in.
Resilience → navigating challenges builds strength.
Empathy → feeling deeply helps us connect with others.
Instead of seeing ADHD as a deficit, I’ve learned to see it as a different wiring—with its own challenges and superpowers.
A Call for Awareness & Support
ADHD Awareness Month is about more than facts. It’s about breaking stigma, giving families support, and building a society where different brains are valued.
If you or someone you love has ADHD:
You’re not broken.
You’re not lazy.
Your brain is simply wired differently—and with the right tools, support, and lifestyle, you can thrive.
Final Thoughts
Living with ADHD has shaped me as a coach, mom, and woman. Being diagnosed at 24 gave me answers, but studying psychology gave me the tools to understand myself and thrive. It’s taught me patience, creativity, and resilience. It’s also reminded me daily of the power of faith, fitness, and community.
This month, I’ll be sharing more about my ADHD journey, along with tips, science, and encouragement. Because together, we can break the stigma and create a world where ADHD is understood, supported, and celebrated.
🦋 Steff | MujerFit
