ADHD introverts have many strengths, such as creativity, empathy, and a mind driven to learn and explore new things.
I remember being in first grade, sitting at my desk and staring out the window, daydreaming in my own world when all of a sudden, my teacher said, “Emily, it’s time to hand in your worksheet.”
I stared at my halfway-done math timetable sheet, embarrassed and ashamed that I hadn’t completed it.
That feeling of shame continued to hover over me like a dark cloud during my childhood (and still does from time to time). I struggled with math, reading comprehension, and paying attention to anything that didn’t catch my interest.
When I was an adolescent, I read an article in a teen magazine about a young woman’s experience having difficulties at school and at home. She talked about how she had a hard time listening at school, following directions, and “spacing out” and daydreaming too much.
She also had high sensitivity, as well as tantrums and anger outbursts at home. She wrote about being diagnosed with “attention-deficit/hyperactivity disorder” (ADHD), which was previously called “attention-deficit disorder” (ADD) — and I immediately felt like I could have written that very same article.
I showed the article to my parents, who were very supportive and agreed that I needed help. They quickly enrolled me in testing. It turned out that I had ADD-inattentive type, meaning that I mostly struggled with paying attention. (Note: At the time, ADHD was called ADD, but I will refer to it below as ADHD to stay current.)
People with ADHD tend to be in their own heads, have vivid imaginations, and have a rich inner world — much like introverts!
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But I Thought Only Extroverts Have ADHD?
A common misconception is that introverts usually do not have ADHD, that it’s usually an “extrovert problem.”
While some people with ADHD — introverts and extroverts alike — tend to have a stronger characteristic of being physically hyper and talkative (think of the stereotypical hyperactive boy in class who can’t sit still and always gets into trouble), that’s not true for everyone with it — people like me.
I have always been quiet and calm on the surface, but my mind is always brimming with ideas, thoughts, and feelings. Many people are often surprised when I tell them I have ADHD because I am so introverted — and not at all like “that misbehaved boy” in elementary school.
Being an ADHD Introvert Can Be a Struggle
In school, I was always called out by teachers for having “my head in the clouds.” As an adult, I’ve struggled with finding a career that holds my interest. I’ve made mistakes at work that have been shameful and embarrassing. I’ve also struggled with low self-esteem and feel like I’m constantly wasting my potential.
Being an introvert has made it hard for me to voice my challenges to supervisors at work. Similarly, I have difficulty communicating my needs in relationships. At home, I get overstimulated easily and sometimes snap at my kids and husband.
But I have also learned how to use my introversion and ADHD to my advantage. Here are seven ways that have helped me cope, and I hope they can help you, too.
How to Thrive as an ADHD Introvert
1. Know your strengths.
If you have ADHD and are also an introvert, chances are you have many strengths. For me, it’s always been my creativity and ability to empathize with others.
What I suggest is writing down all the things you are good at — things that make you feel good about yourself. Even if you can only think of one thing, that’s okay. They don’t even have to be huge; they can be as ordinary as “I always take the dog out for a walk after work.” Then read the list back to yourself.
This is an exercise I sometimes do when I am having a hard time dealing with stress at work or feeling down about myself and my abilities. It helps remind me that my ADHD and introversion are superpowers that make me unique and needed in this world.
2. Pursue a career because it interests you, not because it’s “stable” or “secure.”
The challenge of having ADHD is that I get bored easily. But the other side of the coin of being an introvert (and a highly sensitive one) is that I crave stability.
What I wish I had known before settling on a traditional career is that job security is an illusion. Job security does not exist if you are working in a field that you are not passionate about; the less passionate and interested you are in something, the less likely you are to stay within that field. Passion and purpose are what sustain creative thinkers.
Whether it’s changing careers or doing freelance work, there are many options to choose from, and it’s okay not to settle on just one.
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3. Acknowledge that your interests will change — which is perfectly fine.
Having ADHD has made it hard for me to stick with one interest or hobby for a long stretch of time. I often jump from one interest to another, and, as I get older, I’m not as hard on myself for not “sticking with something.”
In college, I majored in two completely different subjects: theater and community health. In my early 20s, I became a yoga instructor and also wanted to be an actress.
In my late 20s, I went to nursing school. After several years working as a nurse and giving birth to twins, I became obsessed with watercolor painting and decided I wanted to be an artist (I’m still working as a nurse and painting on the side).
I’ve accepted that I have a creative mind and am driven by learning and exploring new things. The world is vast and there is so much to discover, so why settle on one thing?
4. Be honest with others about being an introvert with ADHD.
It can be hard for introverts to open up to those who are not close to them. As a result, others often misunderstand us. And when you’re an ADHD introvert, it can be even harder to communicate with your peers. One of the challenges I’ve faced is having to be honest with coworkers, bosses, classmates, and professors about my ADHD diagnosis, as well as my introversion.
From difficulties with test-taking in college to feeling easily overwhelmed with stress on the job, I’ve found it’s easier to be honest with others rather than hide my ADHD. In my experience, my peers have been very understanding of my diagnosis. At college, I received test-taking accommodations, and at work, I’ve been able to obtain additional training after struggling with a new task — all because I had the courage to speak up and be honest about my needs.
Yes, being vulnerable with others is scary. But trust me, it’s easier to navigate challenging situations if other people are aware of what you’re struggling with.
5. When it comes to staying organized, keep it simple.
From planners to apps to setting reminders on my phone, I’ve tried many different methods to keep myself organized and sane. Whatever works for me for that day, week, or month is absolutely fine.
Most days, a dry-erase board on the fridge and my iPhone calendar are all I need to stay on task. It can be overwhelming to constantly try new systems and methods, so simplicity works best for me.
Personally, having a planner becomes one more thing I need to keep up with. However, planners work for a lot of people. It really just depends on your learning style, so try different things to see what works best for you!
6. It takes time to figure out what kind of treatment is right for you.
There are many options to treat ADHD with medication and supplements. I won’t go into too much detail, as treatment is a huge topic, but I do want to touch upon my experience with treatment.
After trying different medications from adolescence through adulthood, I have learned that medication is not right for me. It has taken me years to learn about my body and understand that my diet and lifestyle habits are large factors in how I function.
However, other people have a lot of success using medication to treat their ADHD. It’s best to consult a doctor to help you figure out the right treatment plan for you.
For example, as a highly sensitive introvert with ADHD, I switched from coffee to tea. This small change has impacted my anxiety levels significantly. Sure, I miss the exhilarating jolt I used to get from high levels of caffeine, but I do not miss the jittery restlessness that did not benefit me in the slightest.
Everyone is different, though. Take the time to see what works — and what doesn’t work — for your emotional health. Keep a log of how you’re feeling after taking a certain medication or supplement, and take note of any side effects or changes in your performance. Sometimes small changes (like lowering your caffeine intake) can make a big difference in your mental health and overall well-being.
7. Practice self-acceptance.
“Self-love” has become quite the buzzword these days. However, the term “self-acceptance” has been a more useful concept for me to put into practice.
By learning to accept myself for who I am and how my brain works, I am more able to understand my abilities and limitations.
I’ve learned what works for me and what doesn’t. For instance, I know that I am not a detail-oriented person and will seek help at work if I’m having trouble understanding something. I also know my triggers and say “no” to situations that might be too stressful for my nervous system.
Self-acceptance has been a long road and continues to be a work-in-progress. But it has helped me live a life that is more aligned with who I am as both an introvert and someone with ADHD. I hope it gives you peace and comfort, too.
If you are struggling with ADHD or think you may need testing, there are many options and treatments. Speak to your therapist or physician if you have concerns, and know that you are not alone. 
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