Contrary to popular belief, ADHD symptoms aren’t limited to hyperactivity or an inability to concentrate.
In fact, many adults live for years without realising they have it, often because they’ve come up with clever phrases and coping logic to explain away what’s really happening underneath. That, and the fact that it’s still got a bit of stigma that many people would rather avoid altogether if they get the chance. If you hear someone say these things a lot when they’re struggling, or if you’ve caught yourself saying any of them, it’s a sign of ADHD masking (or outright denial).
1. “I just need to try harder.”
This phrase is a big red flag. People with undiagnosed ADHD often assume their struggles come down to laziness or a lack of willpower. They genuinely believe that if they just pushed themselves more, they’d be fine.
The reality is, ADHD isn’t a motivation issue—it’s a regulation issue. They’re not lazy, but their brain makes basic tasks feel like climbing a hill with no shoes. And the more they tell themselves to try harder, the more frustrated and stuck they feel.
2. “I’ve always been like this.”
This one sounds harmless, but it’s often used to dismiss or normalise lifelong struggles. It’s a subtle way of saying, “If it’s always been this hard, maybe it’s just my personality.” The truth is, familiarity doesn’t equal normalcy. Just because someone has always found routines, focus, or time management difficult doesn’t mean they’re simply wired that way by choice. It might mean something deeper has been missed.
3. “Everyone forgets things sometimes.”
Yes, everyone forgets things, but not everyone zones out mid-conversation, loses their phone three times a day, or forgets entire appointments they were looking forward to. ADHD forgetfulness hits differently, and far more frequently. This is often used to downplay patterns that are actually disruptive. It turns chronic issues into quirks and keeps people stuck in a cycle of self-blame instead of self-understanding.
4. “I’m just bad with time.”
This is one of the most common throwaway lines. People in denial often believe their inability to manage time is just a personality trait, not a symptom. However, ADHD is deeply linked to something called time blindness. They don’t just run late—they lose track of time entirely. Minutes feel like seconds, or hours disappear without warning. Unless they realise what’s happening neurologically, they keep blaming themselves for being “irresponsible.”
5. “I thrive under pressure.”
This one can be true to an extent, but for many people with undiagnosed ADHD, it’s not about thriving. It’s about finally being able to focus when panic kicks in because there’s no other option. The brain struggles with starting tasks without urgency, so last-minute panic becomes a crutch. They don’t necessarily do their best work under pressure—they just only can work under pressure. It’s survival mode, not a superpower.
6. “I just need to get more organised.”
People say this with the best of intentions. They buy planners, set reminders, download apps. Unfortunately, organisation tools don’t stick unless the brain knows how to use them, and for ADHD brains, that’s not always straightforward. This one masks a deeper struggle: the inability to create or maintain structure consistently. It’s not that they need more tools; they need the right strategies for how their brain actually functions.
7. “I work best when I multitask.”
This often sounds like a strength, but for many people with ADHD, multitasking is just switching rapidly between things without fully finishing any of them. It creates the illusion of productivity while leaving a mess behind. They might be doing ten things at once, but none of them well. Instead of recognising this as an attention regulation issue, they double down, convincing themselves that chaos equals efficiency.
8. “I’m just really forgetful.”
This one is often said with a shrug, like it’s just a cute quirk. But forgetting birthdays, names, tasks, or full conversations isn’t always something to laugh off, especially if it’s constant and causing problems. By brushing it off, they miss the opportunity to understand how their brain is processing (or not processing) information. It keeps the focus on personality, not possibility for support.
9. “I’m not hyper, though.”
Many people think ADHD always comes with visible hyperactivity. So if they’re calm or introverted, they assume it can’t apply to them. This misunderstanding keeps a huge number of adults from being diagnosed. In reality, ADHD often looks like racing thoughts, restlessness, emotional impulsivity, or internal chaos. Just because it doesn’t show up as fidgeting or bouncing off walls doesn’t mean it’s not there.
10. “I’m just a night owl.”
Plenty of people stay up late, but those with ADHD often do so because their brains won’t wind down. The evening brings focus, energy, and clarity they struggled to access all day. It’s not a lifestyle choice—it’s a symptom. Staying up late becomes a coping mechanism because that’s when everything finally clicks. But it usually backfires in the morning, leading to exhaustion and even more stress.
11. “I always leave things to the last minute.”
This is one of the most quietly self-destructive patterns. People laugh it off, but deep down, it often causes shame, burnout, and a constant feeling of falling behind. It’s not laziness—it’s difficulty with task initiation. Deadlines become adrenaline triggers because the brain struggles to start otherwise. Sadly, when it’s unrecognised, it becomes a cycle that damages confidence and trust in oneself.
12. “I just get bored really easily.”
This one sounds harmless, even charming. Of course, ADHD isn’t just about boredom—it’s about the inability to stay engaged with things that don’t immediately stimulate the brain, and it can be hugely disruptive. From jobs to relationships to hobbies, things get abandoned when the novelty wears off. Without recognising this as part of a neurological pattern, people often label themselves flaky or inconsistent, and internalise the shame that comes with it.
13. “I’m bad at adulting.”
It’s a popular phrase these days, but for people with ADHD, this hits deeper. Bills, emails, forms, appointments—all the admin of daily life becomes overwhelming, and they often feel like everyone else is handling it better. That self-deprecating humour hides a genuine struggle with executive function. And while it’s easy to laugh it off, behind the joke is often a lot of shame, anxiety, and confusion.
14. “I start things but never finish them.”
Starting a project feels exciting—finishing it feels impossible. That’s the ADHD cycle. Ideas come fast, energy spikes, and then… nothing. The follow-through disappears. This one is often spoken with guilt, like it’s a moral failing. But it’s not about laziness or lack of ambition. It’s about how the brain struggles to sustain focus once the novelty fades or structure is lost.
15. “I just get overwhelmed easily.”
They say it like it’s a personality flaw, but it’s actually a hallmark trait of ADHD. Too much noise, too many choices, too many tabs open (literally or mentally) causes shutdown. That sense of overwhelm isn’t about being sensitive—it’s about the brain’s limited capacity to filter and prioritise. Without tools to manage it, everyday life becomes a mental minefield.
16. “I’ve just got a short attention span.”
This one feels like the most obvious sign, and yet, it’s often dismissed. People tell themselves they just need to “focus more” or stop being “so easily distracted.” But ADHD isn’t just a short attention span. It’s attention dysregulation. You can hyperfocus for hours on one thing and still miss three texts, forget to eat, and leave five other tasks unfinished. It’s not a flaw; it’s a pattern that needs understanding, not shame.
