Overcoming Distractions – Thriving with ADHD, ADD

Episode: Understanding ADHD in Adults and the Late Diagnosis Journey

Host: David A. Greenwood
Guest: Dr. Jennifer Dahl, founder of ADHD Holistically
Date: October 29, 2025

Episode Overview

This episode explores the often-overlooked experience of adults receiving an ADHD diagnosis later in life. Host David Greenwood and Dr. Jennifer Dahl discuss the emotional journey, common pitfalls, and practical strategies for navigating adult ADHD—particularly when it’s discovered in one’s 30s, 40s, or 50s. They highlight the role of misdiagnosis, stigma, and shifting life responsibilities, sharing personal stories and actionable advice for listeners at every stage of their ADHD journey. The tone is conversational and candid, providing both empathy and tools for professionals, entrepreneurs, and anyone seeking to better understand themselves.

Key Discussion Points & Insights

1. Recognizing ADHD Later in Life

• Common Scenarios (01:00–05:00):

  • Many learn of their ADHD only after taking their child for diagnosis and recognizing similar traits in themselves.
  • Highly educated, professionally successful people—PhDs, CEOs—can still find themselves struggling later due to life changes and mounting responsibilities.

• Quote:

  “I can't tell you how many people have come to me… that got diagnosed in their 40s and 50s.”
  — Dave Greenwood, [01:15]

2. Dr. Dahl’s Diagnosis Journey

• Personal ‘Aha’ Moment (05:00–08:00):

  • Jennifer noticed her own ADHD traits by observing a similar student after switching between roles in education.
  • Gender differences in ADHD recognition: Boys’ hyperactivity often flagged, girls more likely to be dismissed as “daydreamers” or “defiant.”

• Quote:

  “There was a girl in one of my classes who had ADHD… and every time I looked at her, everything she did, I said, oh my goodness, this is me.”
  — Dr. Jennifer Dahl, [05:50]

• Societal Patterns:

  • “Boys were ripping apart the classroom while the girls were staring out the window.” [07:11, Dave Greenwood]
  • Girls’ symptoms often misinterpreted as behavioral or personality issues, e.g., being “lazy” or “defiant.”

3. The Complex Path to Adult Diagnosis

• Self-Research and Misdiagnosis (09:40–13:51):

  • Dr. Dahl did a "deep dive" into ADHD after structured life events ended (school, child-rearing, job change).
  • Initial misdiagnosis as depression—common especially among adult women.
  • Medication for the wrong condition was unhelpful; pandemic further eroded existing routines, intensifying struggles.
  • The importance of advocating for oneself and recognizing when treatment isn’t working.

• Quote:

  “I went through my life and school was very structured, I knew how to do school. School is a game. I stayed in school… got a doctorate… But when those structures went away, that’s when I really started to struggle and more of the ADHD came out.”
  — Dr. Jennifer Dahl, [10:42]

• Advice:

  • Proactively research symptoms and your own history before approaching a doctor ([13:51–15:56]).
  • “If you do decide to go to a doctor, you have information and data. …There’s so much you can do without actually a doctor’s blessing.” — Dr. Dahl [15:10]

4. Life Transitions and ADHD Challenges

• Changing “Seasons of Life” (17:40–19:28):

  • Responsibilities like caregiving for elderly parents, managing young children, or career changes often reveal or exacerbate ADHD struggles.
  • New, unstructured challenges ("a new game that you don’t know the rules") can overwhelm coping strategies established in structured environments.

• Quote:

  “Taking care of a parent… this adds a cognitive load and a new game that you don't know the rules. …That just adds a big load cognitively, executive function, emotionally, all of that.”
  — Dr. Jennifer Dahl, [18:49]

5. Emotional Impact of Late Diagnosis

• Feelings of Relief, Grief, and Anger (20:44–22:46):

  • Many adults experience complex emotions: relief at finally understanding themselves, but also grief or anger for lost time or missed support.
  • The diagnosis is information, not a “death sentence”—the key is deciding what to do with it.

• Quote:

  “It’s… information is what it is. It doesn't… It’s not a death sentence. It’s information.”
  — Dr. Jennifer Dahl, [21:11]

6. Building a Positive Approach Going Forward

• Reflect, Experiment, and Personalize (23:06–24:40):

  • Don’t fall into the “quick fix” trap (e.g., “I have ADHD, so I need to buy a timer and I’m fixed”).
  • Identify past successes—what environments or tactics helped you thrive? Bring those forward.
  • Embrace small, low-pressure experiments: “I’m just going to try this as an experiment and then I’m going to learn—works, doesn’t work, maybe I can tweak it.” ([24:33])

• Quote:

  “Just like if you’re trying to get healthy or anything else, you are not going to be as successful if you say, ‘okay, I’m going to go on this diet and work out every day…’ What’s one thing? Let’s just start there and see some success.”
  — Dr. Jennifer Dahl, [23:39]

7. Practical Strategies for Managing Adult ADHD

• Structuring Your Time (26:54–28:50):

  • Moving from a highly structured environment to flexible adulthood requires trial-and-error.
  • Tools that work: Pomodoro method, body doubling/co-working, “sprints”—three-day focused projects to achieve concrete wins.

• Quote:

  “Each week I have what I call a sprint. So I have three days where I have a project… It’s a short enough time that it’s not the end of the world if something goes wrong. …It’s a big enough time to get a reasonable project or task or part of a project done and feel some success.”
  — Dr. Jennifer Dahl, [28:13]

8. Cultivating a Positive Mindset

• Challenging Negative Self-Talk (29:40–30:34):

  • Many critical internal voices stem from childhood (“why can’t you just settle down?”).
  • Practice self-questioning: Is this criticism true? Always true? What’s another way to look at this? Celebrate small wins and recognize what you did accomplish.

• Quote:

  “A lot of those are stories that we were told and that we’ve told ourselves and probably most of our lives… When you find yourself being critical, …some of those traditional, like, is this true? Is it always true? How else could I see this?”
  — Dr. Jennifer Dahl, [29:40]

• Building Community:

  • Seek connection with other ADHD adults for understanding and acceptance (“Not have to mask and hold it together”) [31:52].

Memorable Moments & Quotes (with Timestamps)

• “There’s so much you can do without actually a doctor’s blessing.”
  — Dr. Jennifer Dahl, [15:10]

• “Even if you do have ADHD, you probably also have something else. If nothing else, the stressors of living through this world, this life…”
  — Dr. Jennifer Dahl, [16:41]

• “People told me this. And this is why it’s not right. It’s why it’s not true.”
  — Dr. Jennifer Dahl, [31:08]

Key Takeaways & Actionable Strategies

• Research before Diagnosis: Do a self-inventory; track symptoms and what triggers your suspicion before bringing them to a doctor ([15:14]).
• Experiment, Don’t Overwhelm: Think of new strategies as experiments—try, assess, adjust ([24:33]).
• Celebrate and Analyze Success: Reflect on when and how you succeeded before; focus on replicable elements ([23:06]).
• Short Sprints Over Big Swings: Use focused three-day “sprints” for manageable wins ([28:23]).
• Challenge Old Narratives: Reframe criticism; question old “stories” about yourself ([29:40]).
• Find Community: Connect with others who “get it”; shared experiences reduce isolation and self-doubt ([31:52]).

Resources

• Dr. Dahl’s Website: ADHDholistically.com
• Instagram: @adhd.holistically
  • Free download: “30 Hacks”—quick, easy ADHD strategies

Final Thoughts

Both guests agree: a late ADHD diagnosis is not an ending but a beginning. It comes with grief, relief, and the need for re-examining personal narratives and support systems. Consistent small experiments, compassionate self-reflection, and connection with a like-minded community are powerful tools for moving forward—even after years spent not knowing why things felt so hard.