ADHD in women: Signs, symptoms and diagnosis guide · Health Hero
Signs, symptoms and diagnosis
ADHD in women: Recognising the hidden signs
Written by: Kiri
Medically reviewed by: Anuradha Kohli
“For years I thought I was scatterbrained, too much, too emotional, bad at human-ing. Getting diagnosed at 37 changed everything. So, if you recognise yourself here, you are not alone.”
The basics are that ADHD is a neurodevelopmental condition that continues into your adult life. It can shape everything, such as how you focus, plan, manage impulses, hold energy and particularly how you ride your emotions.
It is NOT the fidgety schoolboy picture you may have been taught to expect. It’s more the quiet patterns that slip under the radar.
In fact, in the UK about 3 to 4% of adults have ADHD [1,2]. Yet, most adults are still undiagnosed. And women are especially missed. And that’s because the symptoms are often internal or masked in order to cope [3].
Does this ring true?
Three to-do apps on your phone, two cold cups of tea on your desk, and absolutely no idea why you opened the laptop in the first place. You start one thing, jump to another, then spend half an hour searching for your charger. By the time you remember the original task, the day has disappeared.
Quick fact box: ADHD in UK women
3 to 4% of UK adults live with ADHD [2]
Many women do not receive a diagnosis until adulthood [2,22]
Over 80% report masking and burnout [3]
Disclaimer: This guide is for information. It cannot diagnose ADHD. If it feels familiar, speak with your GP or a qualified clinician.
Why ADHD in women often goes unnoticed
And the issue is not that women don’t have ADHD. It’s that the system has not been looking for them properly.
The bias starts early.
Research and school criteria were built around boys. They bounce off walls, blurt answers, disrupt class. Whilst girls are more likely to drift into daydreams or sit quietly while their mind is off doing cartwheels [3,16]. Teachers mark them down as “chatty” or “needs to concentrate” instead of seeing ADHD.
Symptoms that hide in plain sight.
A girl who spends lessons staring out of the window is called out for day dreaming. The one who hands in neat homework probably stayed up until midnight to get it right. Many women look back and realise they actually weren’t lazy, they were actually running on hidden overdrive just to keep up [3,4].
Cultural pressure to cope.
By adulthood the stakes are even higher. You’ve got jobs, bills, childcare, friendships, housework. And women are expected to hold it all together without complaint. So you adapt. You buy multiple calendars. You have colour-coded planners. You spend hours on mental rehearsals before meetings. Over-preparing to avoid being “found out.” From the outside you look competent. Inside you are exhausted [3,8].
In real-life
At work. You nail the big presentation but miss three emails from your manager because you forgot to check your inbox. Colleagues call it scatterbrained, not ADHD.
In parenting. You create Pinterest-worthy school projects at 2am, yet forget to sign the permission slip. Teachers see disorganisation, not neurodivergence.
In relationships. You double-book dinner plans, lose track of anniversaries, or zone out mid-story. Partners think you are careless, when really your brain is juggling too much at once.
Screening doesn’t always tell the whole story.
A recent NHS survey found plenty of adults screened positive for ADHD, but only a fraction received a diagnosis [5]. That gap is where women often vanish. Symptoms are there, but recognition is not.
Does this ring true?
Have you ever been called lazy or overly sensitive while secretly juggling five to-do apps, ten alarms and sticky notes across every surface, yet still forgetting lunch? It’s hard not to see it as failure, but it’s really not. You are working twice as hard just to keep up and the outside world only sees the cracks. That is not laziness. That is ADHD hiding in plain sight.
The most common ADHD symptoms in women
ADHD doesn’t show up the same way for everyone.
So, for many women it’s less about bouncing off the walls and more about what’s happening on the inside [3,10].
The patterns are way more subtle, lived-in and often dismissed as quirks or just being emotional.
Here’s what it can actually look like.
Inattentiveness
This goes beyond losing focus. It’s forgetting why you walked upstairs, missing key points in a meeting, or drifting off during a serious chat with your partner [4]. You care, but your brain taps out mid-sentence. You literally can’t help it.
Executive dysfunction
Starting is the Everest. You know what needs doing, but the go button won’t press [6]. You circle the kitchen for an hour before loading the dishwasher. You tell yourself you’ll write that email after one more scroll. Nothing happens until the deadline’s on fire.
Task paralysis
You can often stare at a to-do list until it blurs, then the day disappears. Panic hits at 11pm, and suddenly you’re cleaning the fridge instead of doing your tax return. The adrenaline rush pushes you, but leaves you wrecked after.
Time blindness
You think you’ll just send a quick message. Two hours later you’re lost in old WhatsApp threads, the laundry’s still in the machine and you’re late for school pick-up. Deadlines sneak up on you even when you plan.
Hyperfocus
When something sparks joy, you tunnel in. It’s three hours later, your coffee is cold and you’ve built a 20-tab deep research spiral on Victorian jewellery. Hyperfixations can feel incredibly magical, but the crash after can be brutal.
Emotional sensitivity
Feelings don’t just sting, they flood. A throwaway comment from a colleague loops in your head for days. A small win makes you euphoric, then the dip is steep [7]. Bouncing back takes longer than people expect.
Rejection sensitivity
That gut-punch when you think a friend is ignoring you, or your boss’s short email feels like they secretly hate you. Even when it’s not true, the pain is very real and hard to shake.
Burnout
The cycle goes like this, run hot, push hard, impress everyone, collapse.
Migraines, tears, total shutdown.
Then repeat.
This pattern is so common for women with ADHD it’s practically a rite of passage.
Co-occurring anxiety or depression
Many women get treated for these first, while ADHD stays invisible in the background [4]. You take meds for anxiety, but the mess, the forgetfulness, the overwhelm remain.
Some everyday ADHD moments that women may recognise
You forget your tea until it’s stone cold, every single day.
You open your laptop to pay a bill and end up watching three hours of animal rescue videos.
You arrive early to a meeting but realise you left the folder you needed at home.
You cry in Tesco because you forgot the one item you went in for.
You’re known as the reliable one at work but secretly rely on ten alarms and sticky notes to keep the show running.
Does this ring true?
You don’t just forget birthdays. You forget to drink water for two days, then cry because you can’t find your charger. That’s executive dysfunction in action.
The devastating emotional impact of masking ADHD
Masking is incredibly common amongst women with ADHD and is something that naturally happens as a survival tactic. It’s the quiet art of looking fine while you are not.
It is staying late to redo sloppy work so nobody notices, rehearsing every line of a presentation until you can say it in your sleep, smiling through the chaos while your brain is burning.
Masking works in the short term. Because you get the praise, the good marks, the promotion.
Long term it is draining. In fact, research shows most women with ADHD report masking and it is closely tied to exhaustion, burnout and mental health struggles [3,8,9].
Picture this. A parent with a full-time job and a colour-coded Google calendar. On the surface she is the organised one. People tell her they don’t know how she does it. What they don’t see is her spinning plates until midnight, then collapsing once the kids are asleep. That is masking.
How masking shows up in everyday life:
At work
You draft and redraft every email so you don’t sound careless. You stay late to finish tasks that should have taken an hour but took four because your focus slipped. Colleagues praise your dedication, but they never see the cost.
In relationships
You laugh off forgetfulness so your partner doesn’t get frustrated. You pretend you are listening when your mind has skipped ahead. You apologise constantly, even when the mistake is small, because you are terrified of being “too much.”
At home
You scrub the kitchen top to bottom before guests arrive, hiding piles of laundry behind a closed door. You force yourself to look calm at the school gate, even though you barely held it together getting everyone out of the house.
Masking is survival, but it is exhausting. It delays diagnosis and keeps women in a cycle of shame.
Clinician’s tip Notice if you are always overcompensating. Rewriting emails three times, volunteering for extra shifts, triple-checking every form. Try a good enough rule. Deliver the basics, then step away. Protecting your energy is more sustainable than chasing perfection.
Hormones and ADHD across a woman’s life
Hormones do not cause ADHD, but they absolutely do shape how it shows up.
Oestrogen interacts with brain chemicals that control focus and emotion, so shifts across the cycle can make symptoms flare [10,11].
If you have ever thought, “Why do I cope some weeks and fall apart the next?” hormones may be part of the answer.
Menstrual cycle
Premenstrual days can bring extra distractibility, mood dips and low tolerance for stress [10]. The week before your period might be when you lose your bank card, forget deadlines and snap at the people you love most. Some women describe it as PMS with rockets strapped on.
Pregnancy
Experiences do vary. Some women feel steadier, others find symptoms intensify [13,14,15]. Fatigue and nausea can mask or worsen ADHD traits. Add in some sleep disruption and it can feel impossible to know what is hormones and what is ADHD. If you are planning to get pregnant or are already, work closely with your clinician before making any medication changes.
Perimenopause and menopause
Falling oestrogen often brings memory slips, brain fog and sharper emotional swings. For women with ADHD this can be their breaking point. NHS services are beginning to publish ADHD-and-menopause guides because so many women only seek help when menopause tips their coping strategies over the edge [11,12,23].
Does this ring true?
Do you ever notice your period week is the one where you forget to put the bins out, miss messages from friends and feel like handing in your notice? The week where focus slips through your fingers, emotions run hotter and tiny problems feel like huge mountains? That is not you being unreliable or dramatic. That is your hormones turning up the ADHD volume.
Hormones and ADHD: life stage timeline
Puberty. ADHD traits can first become noticeable, but they are often written off as “teenage moodiness.”
Menstrual cycle. Premenstrual dips in oestrogen can amplify distractibility, emotional swings and overwhelm.
Pregnancy. Some women feel more settled, others find fatigue and disrupted sleep push ADHD into overdrive.
Perimenopause. Brain fog, memory slips and emotional intensity rise as oestrogen falls.
Menopause. ADHD symptoms can feel sharper than ever, leading many women to seek diagnosis for the first time.
Your hormone-aware planning
Track your symptoms for at least two cycles. Note the days when you focus better and when everything feels harder.
Schedule high-focus work for the days you usually feel sharper
Prep easy meals and simple outfits for low-energy days
Build in buffers before your period to avoid last-minute panics
Why ADHD in women is so often misdiagnosed
Many women spend years being treated for the wrong thing.
Anxiety and depression labels
Because women often show up worried, exhausted or low, ADHD is overlooked [4]. A GP might prescribe antidepressants for the constant overwhelm, but the forgetfulness, disorganisation and time blindness remain. For some women this cycle goes on for decades.
Gendered expectations
A woman who admits she is not coping is told she is stressed, hormonal or just needs to rest. A man who shows the same struggles is more likely to get a referral for ADHD [3]. The assumption is often that women should juggle everything and if they drop a ball it is because they are not resilient enough.
Outdated tools
Screening questionnaires and diagnostic criteria were built on studies of boys. They measure visible disruption, not the quiet chaos many women experience [16]. Daydreaming, perfectionism and emotional flooding rarely make the checklist, so the pattern is often missed.
What this means in real life:
A woman with years of panic attacks later learns the root cause was untreated ADHD.
A new mum is diagnosed with postnatal depression, but what is actually breaking her is the executive dysfunction that makes baby routines impossible to follow.
A high-achieving professional spends her 20s on antidepressants, only to discover in her 30s that ADHD fits every struggle she ever had.
Common mislabels instead of ADHD
Anxiety disorder
Depression
Borderline personality disorder
Stress or burnout
Hormonal changes
Being “too sensitive”
Simply “not trying hard enough”
The result is that women often wait years, sometimes decades, for an accurate diagnosis.
ADHD and co-occurring conditions
ADHD rarely travels alone [4,9.]
That’s why many women discover that what they thought were separate problems are actually connected. Recognising these patterns helps explain why life feels heavier than it should and why treatment needs to look at the full picture.
Anxiety and depression
Years of coping without recognition take their toll [4]. The constant overwhelm, missed deadlines and guilt loops often lead to anxiety or depression. For many women these are the labels they receive first, while the ADHD underneath goes unnoticed.
Trauma
Trauma and ADHD can look alike. Both bring flashbacks, hypervigilance, trouble concentrating and emotional flooding. Sometimes one feeds the other. Women with untreated ADHD may find themselves in risky situations, then carry trauma alongside ADHD.
Sensory issues
Loud music, scratchy clothes, flickering lights. For some women these are not minor annoyances but energy drains. Sensory overload can tip into meltdowns, shutdowns or the urge to avoid social spaces altogether.
Disordered eating
Food can become a coping mechanism. Impulsivity leads to bingeing, while dopamine dips fuel sugar cravings. Time blindness makes meals irregular, so restrictive or chaotic eating patterns are common.
Autistic traits
ADHD and autism overlap, especially in women. And masking is common in both. This is why so many women only discover their autistic traits after an ADHD assessment [9].
Co-occurring conditions at a glance
Anxiety and depression
Trauma histories
Sensory sensitivities
Disordered eating
Autistic traits
Does this ring true?
Have you ever avoided a party not because you are shy but because the chatter, flashing lights and loud music feel like sandpaper on your skin? That you want to connect, but the noise, smells and crowds drain your energy before you have even walked through the door. That is not being antisocial, it is sensory overload. And yes it can be part of ADHD.
Why this matters for diagnosis
When ADHD co-exists with anxiety, depression or trauma, it is easy for professionals to focus only on the loudest symptom.
That’s why so many women spend years in therapy or on medication without getting that full relief. A thorough ADHD assessment should explore the whole picture, including co-occurring conditions. Otherwise the cycle of misdiagnosis continues and women are left without the support that actually works.
Getting an ADHD diagnosis as a woman
The first step is speaking to your GP.
You need to explain how your symptoms affect your daily life now and how they have shown up since childhood.
Bring specific examples [4]. A short list of this is ‘how it looks for me’ often lands better than broad statements.
What helps:
A timeline of school, work and family struggles, showing the patterns that keep repeating.
Old school reports, or a note from a parent or sibling about how you were as a child.
Two to four weeks of journaling. Note sleep, mood, focus, hormones and stress triggers.
Assessment routes in the UK:
NHS referral. Your GP can refer you to an adult ADHD clinic, although waiting lists can be long.
Right to choose (England). You can ask to be referred to a different NHS provider [17]. This can sometimes shorten waiting times.
Private assessment. This is often way quicker, but check whether your local NHS service will agree to a shared-care plan for prescriptions.
Charities like ADHD UK and ADHD Aware also explain these steps in detail [18,19].
The HealthHero perspective
At HealthHero, we know the wait can feel endless.
That is why we offer discreet, woman-centred ADHD assessments with trusted clinicians. Our process is designed to be clear, supportive and faster than many NHS routes, with the option of follow-up care.
What to expect at a HealthHero assessment
Step 1, secure your appointment.
Book online and complete a short pre-assessment form about your background.
Step 2, A structured interview.
A clinician talks through your history, current struggles and real-life examples. It is a conversation, not a test.
Step 3, screening tools.
Evidence-based questionnaires designed to pick up how ADHD presents in women.
Step 4, feedback.
Clear explanation of findings, next steps and tailored advice.
Step 5, follow-up care.
If you want ongoing support, HealthHero can provide medication management, therapy or coaching options.
By recognising the signs you’re already ready for the first step.
If this sounds familiar, support is available.
And HealthHero can help you move from wondering to knowing, with an assessment designed around women’s experiences.
Living well with ADHD
You may be thinking, ok I get a diagnosis, but now what? A diagnosis is not the end. It is actually the beginning of support.
For many women, finally having a name for what you have been battling opens up options that make daily life calmer and more sustainable.
Therapy and coaching
Cognitive behavioural therapy (CBT) can help with procrastination and negative self-talk. Acceptance and commitment therapy (ACT) supports you in moving toward what matters, even when ADHD gets in the way. ADHD-informed coaching can give you practical hacks for time management and task initiation. Peer groups connect you with women who get it, so you feel less alone.
Tools for daily life
External structure works. Try visual timers for chores, a single dashboard to hold all your lists, or noise-cancelling headphones when focus is impossible. Parents often find when-then routines (“when shoes are on, then TV”) reduce morning chaos.
Relationships
ADHD can strain partnerships. Practical fixes help. Shared calendars, weekly logistics check-ins and gentle debriefs after arguments keep connection stronger than blame.
Medication
NICE recommends lisdexamfetamine or methylphenidate as first-line options for adults [1]. These are monitored by a specialist and reviewed regularly. Some women need dose adjustments during premenstrual or menopause phases [23]. This should always be done with a clinician.
Pregnancy
Talk to your ADHD team as early as possible whether planning your pregnancy or already find yourself pregnant, and use trusted resources like BUMPS [14,15,20]. A tailored plan with your treatment team is safer than trying to manage symptoms alone. Pregnancy and the postpartum period come with many challenges, both for new and experienced mums. Previous coping strategies could become inadequate or ineffective, due to changing demands from life with a newborn, so seek help early.
HealthHero clinician’s advice ADHD support works best when it is layered. A pill is not a magic fix and therapy without structure can feel overwhelming. The sweet spot is a mix of medical support if needed, daily tools that fit your life and conversations with people who understand. At HealthHero, our clinicians can help you build that mix, step by step.
When to seek help
This is so important, but you do not have to hit rock bottom to deserve support. So many women wish they had sought support before reaching this point.
ADHD is not being lazy, flaky or dramatic.
It is about a brain that works differently. So, the earlier you ask for help, the sooner you can stop blaming yourself.
Reach out if you notice:
Constant overwhelm that never eases, even after rest or holidays
Paralysis around important tasks, like bills or deadlines, that keep piling up
Emotional crashes that derail your week and leave you exhausted
Long-term guilt about being lazy when you know you are trying harder than anyone else
Your reality check: If you need five alarms to get out the door, if you cry in the supermarket because you forgot the one thing you went in for, or if you spend evenings catching up on what you could not finish in the day. You are not broken or behind in life. These are red flags worth paying attention to.
You do not need to earn support by suffering.
If these signs sound familiar, it is time to ask for help.
HealthHero can guide you through the next step with assessments and follow-up care that centre women’s experiences.
ADHD in women: FAQs
What does ADHD feel like in women? Like a fast brain with slow starts. You get a flood of ideas, then freeze when it is time to act. Emotions land hard and linger. You might hyperfocus for hours, then crash for days [3,7,10]. Think of it as sprinting through treacle, full of energy one moment, stuck the next.
Can I have ADHD without hyperactivity? Yes. Many women present mainly with inattentive symptoms [4,6]. Instead of bouncing off walls, you may zone out in meetings, lose your train of thought or misplace your keys daily. Hyperactivity in women is often mental,racing thoughts with the inability to focus on any one thought, and restless energy, not always physical fidgeting.
Is ADHD the same as anxiety? No. They overlap but are separate. Anxiety is fear-driven. It makes you worry about what might happen. ADHD is about executive function struggles [4]. You forget deadlines, lose focus, or feel paralysed until the last minute. The two can coexist, but they are not the same. Many people with ADHD suffer anxiety due to a fear of forgetting things or not performing as required in their role.
How do hormones affect ADHD? Oestrogen levels affect focus and mood. Symptoms often spike before your period and during perimenopause[10,11]. Many women say “my ADHD gets louder when my hormones dip.” Tracking your cycle can help you spot these patterns and plan around them.
What if I am diagnosed late in life? It is common. Many women only get answers in their 30s, 40s or 50s [3,18]. A diagnosis can reframe your whole story, why school felt impossible, why relationships were harder, why burnout kept hitting. It is not too late to get support and learn new ways to work with your brain.
Can ADHD worsen during menopause? Yes. Some women notice more brain fog, memory slips and emotional swings [11,12]. This is why ADHD-informed menopause care is so important. It can involve adjusting treatment, building hormone-aware routines and recognising that what feels like “losing yourself” may actually be ADHD reacting to hormonal change.
Can ADHD affect relationships? Yes. Missed dates, forgotten chores and emotional outbursts can create friction. But once ADHD is understood, couples can build practical systems like shared calendars, gentle check-ins and clearer communication.
What jobs suit women with ADHD? Roles that allow creativity, movement and variety often work best. Many women thrive in jobs with deadlines, problem-solving and people-facing tasks. Rigid admin-heavy roles can be draining, but the right support can level the playing field.
Is it worth getting diagnosed as an adult? Absolutely. Even if you have coped for years, a diagnosis can open up treatment, workplace adjustments and a kinder understanding of yourself. It is never too late to make life easier.
Does ADHD get worse with age? Not exactly. ADHD is lifelong, but demands change. Parenting, work pressures and hormonal shifts can make traits more obvious. With the right strategies and support, symptoms can be managed at any age.
Can lifestyle changes help ADHD? Yes. Good sleep, regular exercise, protein-rich meals and planning tools all make a difference. They do not replace treatment, but they do make the day-to-day easier to handle.
Finding clarity and moving forward
“Recognising my ADHD transformed my life. I was never lazy, I was mis-matched. With language for my brain and the right support, I finally exhaled.” - Healthhero patient
You deserve that exhale too. Understanding brings relief and with the right support life becomes lighter to carry.
At HealthHero, we offer discreet, woman-centred ADHD assessments designed to give you clarity and a clear next step.
You do not have to keep pushing through alone.
Your first step toward steady ground could be as simple as booking an assessment today.
References
National Institute for Health and Care Excellence. Attention deficit hyperactivity disorder: diagnosis and management (NG87). https://www.nice.org.uk/guidance/ng87
Martin J, et al. Why females are less likely to be diagnosed with ADHD than males. The Lancet Psychiatry. 2024. https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(24)00010-5/fulltext
