Attention Deficit Hyperactivity Disorder (ADHD)

Some fantastic advice here:

I have lost count of the hours I have spent trying to implement standard time-management tools, only to ignore countless reminders to take a break while debugging code or staring at the screen, feeling nauseous, trying to ‘eat the frog’ — that is, do the hardest task first.

Instead of managing time, I now manage my motivation by setting daily and weekly goals. On Monday, I add to my planner goals for each day of the week — no more than one big task per day, as well as smaller tasks, and mark the urgent ones. I avoid adding tasks that will require focus on days I know I’ll be prone to distraction. I switch non-urgent tasks between days if I’m just not in the mood to tackle them.

I start my day early so that I can have some distraction-free time, during which I can hyperfocus on tasks I find most motivating, such as writing or analysing data, or cross urgent tasks off my list. The positive kick then helps to keep me going through the day.

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It is not always easy to identify the sources of stress, let alone determine what changes in behaviour or perceptions might help in adjusting to new situations. I try to be kind to myself when everything feels overwhelming or when I fail to keep up with expectations. I know that by patiently embracing this path, I will eventually, but slowly, regain my balance.

I realize now that a career in science can be a great option for naturally curious, creative, observant, tenacious and highly energetic minds. But accommodating these individuals requires acknowledging diverse ways of thinking, working and communicating, and promoting inclusive working environments. All would benefit from this approach, neurotypical and neurodivergent alike.

“By and large, the education system is not designed for people like me,” says the researcher. She says that sitting still for hours on end, following a set timetable and learning things in a more or less predetermined way that she couldn’t prioritise herself was terrible for her. “It made me so angry that I had panic attacks, was afraid to go to class and had to repeat a year of school.” She ended up skipping classes and instead studied subjects she enjoyed in a café. Since her teachers were worried about her, they let her carry on. “But it didn’t occur to anyone at the time that I might have ADHD,” says Bastos. She now knows that her brain “simply works differently to other people. I can accept myself as I am,” she says. It took her a long time to get to this point.

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“People with ADHD notice many things at the same time,” she explains: “You’re easily distracted if you’re doing something you’re not motivated to do. But if I am very interested in a task, I can spend days on it non-stop, even forgetting to eat and drink,” says the scientist. “If you can’t learn to set your own boundaries, you won’t get anywhere.” Feelings also play a major role: “I am impulsive and get excited, but then I also fall hard,” she admits frankly.

When she was finally diagnosed with ADHD in 2022, “it was a turning point for me,” she says. “On the one hand, I was able to better understand and communicate my own needs, which also made it easier for those around me to understand me,” she says. “I also want to emphasise that medication is very helpful,” she adds. 

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To raise awareness of ADHD and develop resources, she has contacted the Office for Equality, Diversity and Family Affairs. She is also involved in a national initiative to reduce the stigma around mental illness in science.

But that’s not all: ultimately, the aim is to bring greater inclusion and diversity – including neurodiversity – into academic institutions. “Research clearly shows that diverse teams are more creative and deliver better results because they bring in more perspectives,” she says. “In climate and environmental research in particular, we need solutions to problems that are complex and affect everyone. We still have a lot to change.”

Online, the idea that autism and ADHD can coexist is so widely accepted that it has spawned its own label – “AuDHD” – and a groundswell of people who say they recognise its oxymoronic nature, perpetual internal war and rollercoaster of needs. There are tens of thousands of people in AuDHD self-help forums, and millions more watching AuDHD videos.

Some of those videos come from Samantha Stein, a British YouTuber. “The fact that you can have both [autism and ADHD] at the same time is kind of paradoxical in nature,” she admits. “You think: ‘How can you be extremely rigid and need routines and structure, but also be completely incapable of maintaining a routine and structure?’”

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Other AuDHDers give colourful analogies to describe the epiphany of diagnosis. Before the discovery, I’m told, it’s as if you are trying to fit in and be a horse rather than celebrating the fact that you’re a zebra. It’s like being trapped in a maze in the dark, then suddenly the lights are on and now there’s a way to navigate out.