The One About High-Achievers with ADHD

When we think about ADHD, the conversation typically revolves around challenges: inattention, impulsivity, and disorganisation. However, there’s another side to the story—the side of high-achievers with ADHD who don’t just manage their symptoms but thrive in ways that might seem extraordinary to others. These individuals don’t merely cope with ADHD; they’ve discovered how to leverage their unique traits to excel in their personal and professional lives.

As an ADHD coach working with many high-achievers, I’ve been wanting to understand the strategies behind their success. In my recent study, I explored how adults with ADHD who self-identify as high-achievers manage their ADHD and design their lives around it. One of the most powerful themes that emerged from the research was the concept of intentional life design—the conscious creation of environments and systems that allow individuals with ADHD to flourish. This approach goes beyond simply managing symptoms and embraces the idea of setting yourself up for success according to who you are and how your very own ADHD shows up in your life.

What is Life Design?

Life design is all about structuring your life with intention, creating systems that support your strengths and mitigate challenges. It’s rooted in design thinking, where long-term goals are broken down into small, manageable steps. For individuals with ADHD, who often struggle with time management, procrastination, and emotional regulation, life design offers a flexible yet structured way to create routines and environments that work with their brains, not against them.

Life design isn’t about forcing yourself into rigid structures. Instead, it’s about building a framework that allows you to be both productive and adaptive. It involves looking at what works best for you—whether it’s creating the right workspace, crafting sustainable routines, or finding ways to direct your focus and read and manage your energy levels.

In my research, I identified a group of high-achieving adults with ADHD who had found success in various aspects of life. What set them apart was not just their use of medication or therapy but how they actively designed their lives as a result of numerous iterations, perseverance and self acceptance. A key insight was that these individuals did not dwell on their weaknesses but instead leaned into their strengths.

High-Achieving ADHD Adults: How They Do It

One of the common practices among these high-achievers was flexible yet structured routines. While ADHD can make it difficult to follow rigid schedules, these individuals found that having a flexible framework allowed them to adapt to changes in their focus and energy levels. For example, morning routines were used to kick-start the day with focus, but the routines allowed for adjustments when needed. This combination of structure and flexibility helped them stay productive without feeling overwhelmed. When asked to share a nugget of advice for other ADHD individuals, one research participants said:

Grow awareness and try, try, try, accept nothing will work long term but step by step you'll improve.

Another important strategy was designing environments that supported focus. Many of the high-achievers simplified their workspaces and homes to reduce distractions. Minimalism wasn’t just an aesthetic choice—it was a strategy. By eliminating clutter, using noise-cancelling headphones, or creating designated zones for different activities, they managed to create environments that supported their ability to concentrate. One participant noted that “less clutter equals less distraction,” allowing them to focus on the tasks that mattered most.

A key takeaway from the study was how these individuals leaned into their strengths.

Rather than focusing on areas where they struggled, they capitalised on the traits that made them excel. Whether it was creativity, divergent thinking, or problem-solving under pressure, they found ways to turn their ADHD traits into advantages. One participant shared how their impulsivity became a strength: “I make decisions quickly, and in my field, that’s a huge advantage. My ADHD allows me to think on my feet, which others can’t do as easily.”

The Power of Self-Acceptance

A powerful theme that emerged from the study was self-acceptance. Many participants reported that the turning point in their lives often came when they stopped trying to “fix” their ADHD and instead accepted it as part of who they are. This shift in mindset allowed them to embrace their differences and work with, rather than against, their ADHD traits. One participant captured this sentiment perfectly: “Once I realised my brain works differently and that’s okay, I was able to focus on what I do best rather than what I can’t do.”

It’s important to acknowledge that high-achievers with ADHD still face many of the same challenges as everyone else with the condition—distractibility, procrastination, impulsivity. They’re not immune to these struggles. However, they’ve chosen not to suffer through them but to manage them in ways that allow them to keep moving forward. It’s not about eliminating all difficulties but finding ways to live with ADHD more effectively.

I cannot put it better than one of the research participants did, which echoed the feelings of the majority of participants: 

I think self-acceptance is the keystone to any progress in any mental endeavour. Every attempt, every system, every planner, every method I tried failed, until I finally met myself where I was, and slowed down enough to see that I do have worth and can accomplish things. With that foundation to fall back on, I could finally build.

Self-acceptance allowed these high-achievers to build on their strengths and find strategies that worked for them. Rather than battling against their natural tendencies, they leaned into them. This is where this approach became especially powerful—it provided a way for individuals to create systems and routines that supported their unique ways of thinking and operating.

Gravity Problems vs. Actionable Challenges

A crucial part of life design coaching is distinguishing gravity problems from actionable challenges. Gravity problems are the unchangeable facts of life, much like gravity itself. In the context of ADHD, traits like distractibility or impulsivity might be gravity problems—traits that will always be present. These aren’t things to be “fixed”; instead, the goal is to work around them. For example, if you know you’re easily distracted, designing a workspace free of distractions or using time-blocking techniques can help you manage that trait without fighting it.

On the other hand, actionable challenges are those problems that can be addressed through behavioural strategies. These might include issues like time management or procrastination. Through life design, we break these challenges down into smaller, manageable steps, helping individuals make progress and build habits that last. One participant in my study noted, “Once I accepted that some parts of ADHD will always be there, it freed me to focus on what I could manage.”

By focusing on actionable challenges and accepting gravity problems, individuals with ADHD are able to direct their energy where it can have the most impact. This is a key component of life design coaching—helping clients identify which challenges they can control and which they should stop fighting.

Life Design Coaching: A New Approach

Traditional ADHD treatments often rely on medication and therapy, focusing on symptom control. While these methods can be effective, they don’t always address the full range of challenges that people with ADHD face in their daily lives. Life design coaching offers a new approach, helping clients build practical, sustainable strategies that support their strengths and address their specific challenges.

In my coaching practice, I work with clients to structure their routines, environments, and habits in ways that support their unique needs. We identify the areas where they struggle, but more importantly, we focus on what they do well. Whether it’s creating flexible routines, designing distraction-free workspaces, or leveraging their creativity and adaptability, life design coaching helps clients build systems that empower them to live and work at their best.

Life design isn’t about fixing ADHD. It’s about embracing it and designing a life that works for you. For high-achieving adults with ADHD, life design allows them to turn their challenges into strengths and create a life that supports their goals. It’s not about fitting into a mould; it’s about building a life that works for your brain.

Find Your Sweet Spot

If you’re ready to stop struggling against your ADHD and start designing a life that supports your strengths, I’d love to help. Together, we can build routines, environments, and strategies that empower you to live and work at your best. 

As one research participants puts it:

Don't focus on fitting in. Focus on finding a place where your difference makes a positive impact.

It's about finding your sweet spot, where you feel supported by your structures and systems but not constricted by them. Every person's sweet spot is a completely different one, and it can be difficult to find yours on your own. I love supporting my clients in this work, and witness the mindset shift it facilitates.

Hence the tagline you'll find on my new website which will be ready soon: Shift happens.

You are welcome. Link to study*: https://dx.doi.org/10.2139/ssrn.4985832