Glossary

Welcome to the ADHD Glossary — your no-BS guide to ADHD terms, wellness concepts, and mental health tools that actually make sense.

Whether you’re navigating burnout, rebuilding focus, or reclaiming your damn life, this is where you get clear on what things really mean — no condescension, no confusion, just context that clicks.

A modern behavioral therapy that helps you accept what you can’t control, defuse from unhelpful thoughts, and take committed action in line with your values. ACT teaches psychological flexibility — so you can show up fully, even in hard moments, without needing to ‘fix’ or avoid your feelings.

Analogy: Like learning to surf — you stop fighting the waves (your thoughts and feelings) and learn to ride them toward what actually matters to you.


(Source: Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2016). Acceptance and Commitment Therapy, Second Edition: The Process and Practice of Mindful Change. Guilford Press.)

A persistent state of worry or fear that shows up in your body and thoughts — even when there’s no actual danger. It’s not just “being nervous”; it hijacks your focus, tightens your chest, and makes even small tasks feel impossible.


Analogy: It’s like your brain has a smoke alarm that keeps going off — even when there’s no fire.


(Source: American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders, 5th ed. (DSM-5). Arlington, VA.)

Your brain’s ability to choose where to focus — and stay focused. In ADHD, this system often flips between “hyperfocus” and “can’t-focus-to-save-my-life.”


Analogy: Imagine trying to drive a car that randomly switches lanes on its own — that’s ADHD attention.


(Source: Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.)

A neurodevelopmental condition that affects executive function — things like attention, time management, emotional regulation, memory, and motivation. It’s not about being lazy or unfocused. It’s about your brain working differently.

There are three presentations / types of ADHD: Inattentive, Impulsive/Hyperactive, & Combined. Many ADHDers have Combined type. Read this blog post for more information: https://focusinflux.com/the-3-types-of-adhd-and-why-youre-not-bad-at-life/


Analogy: Think of your brain as a high-speed race car with bicycle brakes.


(Source: American Psychiatric Association. (2013). DSM-5.)

A blended experience of Autism and ADHD. Many traits overlap (like sensory sensitivity, social burnout, and emotional dysregulation), but AuDHDers often mask deeply and crave both structure and spontaneity.


Analogy: Though I don’t have AuDHD, I’ve inferred that it’s like having two user manuals unique to you — both helpful, yet with totally opposite instructions.


(Source: Leiderman, E., et al. (2021). “Co-occurrence of ASD and ADHD: What We Know and What We Need to Know.” Frontiers in Human Neuroscience, 15: 701702.)

A framework by Dr. Russell Barkley that breaks executive functioning into self-directed actions — like self-awareness, self-motivation, emotion regulation, and planning. It’s especially helpful for understanding ADHD as a disorder of performance, not knowledge.


Analogy: You know what to do. Barkley explains why you still can’t always do it — and how that’s not your fault.


(Source: Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.)

A strategy where you work alongside another person (virtually or in-person) to help you stay on task. It’s not about them helping — it’s about their presence keeping your brain anchored.


Analogy: It’s like co-working with a lighthouse — they don’t steer your ship, but their steady presence helps you stay on course.


(Source: Solanto, M. V. (2011). Cognitive-Behavioral Therapy for Adult ADHD: Targeting Executive Dysfunction. Guilford Press.)

More than just being tired. Burnout is full-body depletion — mentally, emotionally, physically. It often hits ADHDers and trauma survivors harder and lasts longer.

Analogy: Trying to charge your phone with a frayed cord: even when you plug in, nothing sticks and everything feels drained.


(Source: Puranen, L., & Mustonen, T. (2023). ADHD and Burnout: A Qualitative Study of Shared Mechanisms. International Journal of Environmental Research and Public Health, 20(4), 3172.)

A structured, evidence-based therapy that helps you identify and change unhelpful thought patterns and behaviors. Often used to treat anxiety, depression, and ADHD.

Analogy: It’s like rewiring your brain’s default settings — not to be perfect, but to be less destructive.

(Source: Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond, 2nd Edition. Guilford Press.)

The ability to shift your thinking or behavior when situations change. It helps you adapt, problem-solve, and not spiral when plans fall apart.


Analogy: Like switching tabs in your brain without crashing the whole browser.


(Source: Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168.)

A mood disorder that impacts how you feel, think, and act. It’s more than sadness — it can flatten your energy, motivation, sleep, self-worth, and ability to enjoy life. I’ve experienced increased apathy during depressive episodes.


Analogy: Like living life with all the color and sound turned down — and no remote in sight.


(Source: American Psychiatric Association. (2013). DSM-5.)

A pile or container of “miscellaneous” stuff you’ll sort eventually. Usually formed during cleaning or when overwhelmed. Common in ADHD households.


Analogy: It’s like a junk drawer had a baby with your executive dysfunction.


(Source: Ramsay, J. R. (2010). Cognitive Behavioral Therapy for Adult ADHD: An Integrative Psychosocial and Medical Approach. Routledge.)

ADHD brains thrive on interest, novelty, and reward — not just discipline. That’s because our motivation is closely tied to dopamine, a neurotransmitter that regulates attention, effort, and reward. When dopamine levels are low, boring tasks feel like climbing a mountain in flip-flops. Other neurotransmitters like norepinephrine and serotonin also play a role in mood, alertness, and emotional regulation.

Analogy: Your brain’s “Go” button — without it, even simple tasks feel like trying to start a car with no gas.


(Source: Volkow, N. D., Wang, G. J., Kollins, S. H., et al. (2009). Evaluating dopamine reward pathway in ADHD: Clinical implications. JAMA, 302(10), 1084–1091.)

The DSM-5 is the official book used by mental health professionals to diagnose psychological conditions like ADHD, depression, anxiety, and PTSD. It lists common symptoms of mental health conditions to help gauge if your experience may align with a condition so you can begin treatment options.


Analogy: It’s like a playbook for mental health professionals — not perfect, but it’s what insurance companies and psychologists & psychiatrists use to talk the same language.


(Source: American Psychiatric Association. (2013). DSM-5.)

A skills-based therapy that teaches you how to manage big emotions, cope with distress, and build better relationships. Often used for people with emotion regulation issues, including ADHD, PTSD, etc.


Analogy: DBT is like emotional driver’s ed — it teaches you how to stay on the road when your brain wants to veer off into ditches.


(Source: Linehan, M. M. (2015). DBT Skills Training Manual, 2nd Ed. Guilford Press.)

When your emotions go from 0 to 100 fast — and it’s hard to bring them back down. This is a core part of executive functioning: the ability to manage emotional responses in real time. Emotional dysregulation is common in ADHD, PTSD, Autism, and other neurodivergent conditions, and it can deeply affect relationships, routines, and self-esteem.

Analogy: Like having a dimmer switch for your feelings — but with ADHD or trauma, it often flips straight from off to blinding.


(Source: Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment, 4th Edition. Guilford Press.)

The brain’s internal management system. Executive functions include skills like planning, organizing, prioritizing, focusing, shifting attention, regulating emotions, and completing tasks. ADHD disrupts these functions significantly. This definition is based on the Barkley model of executive functioning, which frames these abilities as self-directed actions needed for goal achievement over time.

Analogy: Executive function is like your brain’s air traffic control — when it’s working, everything flows; when it’s not, planes (a.k.a. tasks, emotions, and thoughts) start crashing into each other.


(Source: Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.)

Automatic survival responses triggered by perceived threats. “Fight” means confrontation, “flight” means escape, “freeze” means shut down, and “fawn” means people-please to stay safe.


Analogy: It’s like your nervous system has four emergency exits.


(Source: van der Kolk, B. (2015). The Body Keeps the Score. Penguin.)

Losing track of time completely. ADHDers often over- or underestimate how long things take, which can wreck routines and cause stress. This is part of executive functioning — specifically time management and temporal foresight — and can deeply impact daily planning, task transitions, and self-regulation.

Analogy: Like navigating life without a clock or calendar — everything in the future feels either miles away or already too late.

(Source: Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment, 4th Edition. Guilford Press.)

An intense focus on a single task, often to the exclusion of everything else. It’s an ADHD superpower and struggle — it feels amazing… until you can’t bring yourself to break this dopamine-driver, even to eat, pee, or sleep. Plus, you can’t always control what you’re hyperfocusing on; it may be something super productive or a total time suck. And coming down from a hyperfocus session can be rough: needing days to recharge, guilt for not taking care of your needs, etc.


Analogy: Like falling into a time warp where you’re crushing one thing — and completely forgetting the rest of your life exists.


(Source: Ashinoff, B. K., & Abu-Akel, A. (2019). Hyperfocus in ADHD: A review. Research in Developmental Disabilities, 89, 53–63.)

The ability to pause before you act or speak. In Combined and Hyperactive/Impulsive ADHD types, this filter often glitches — leading to blurting, interrupting, or doing things you know you’ll regret.


Analogy: Like your brain has a broken “Are you sure?” button.


(Source: Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.)

Trouble falling asleep, staying asleep, or waking up too early — and feeling like a zombie the next day. Common in ADHD, anxiety, PTSD, and depression.


Analogy: Like your body is exhausted but your brain refuses to shut up.


(Source: American Academy of Sleep Medicine. (2014). International Classification of Sleep Disorders, 3rd ed.)

An intense awareness of fairness and injustice — both in the world and within yourself. While it can drive strong values and advocacy, it often turns inward for ADHDers, leading to harsh self-judgment, shame, or unrealistic expectations. It’s not your fault your brain is wired this way — but it is something you can learn to work with, not against.


Analogy: Like wearing glasses that highlight everything unfair — but if you’re not careful, those lenses can distort your reflection too.


(Source: Sauer, C., & Baumeister, R. F. (2015). The emotional correlates of justice sensitivity. Journal of Personality and Social Psychology.)

Macronutrients are the three main types of nutrients your body needs in large amounts to survive and thrive: protein, carbohydrates, and fats. Each one plays a unique role in fueling your body and supporting vital functions like energy, muscle repair, brain health, and hormone regulation.

  • Protein ~10-35% recommended daily intake (for muscle repair, energy, and neurotransmitter production)
  • Carbohydrates ~45-65% recommended daily intake (for quick energy and brain function)
  • Fats ~20-35% recommended daily intake (for hormones, joint health, and sustained energy)

Reminder: These recommendations are general and based on biological sex and age. Though they can be a great start to understanding your nutrition needs, they don’t account for your personal situation; it’s best to work with a nutrition professional for your recommended daily nutrient intake.

Analogy: Think of your body like a car on a cross-country road trip…

  • Carbs are the gasoline — they give you quick energy to get moving
  • Fats are the spare fuel tank — they help you cruise for longer stretches without needing to refuel
  • Protein is the mechanic — always repairing parts, rebuilding the engine (muscles, organs, tissue), and keeping everything running smoothly

Without all three, your ride gets rough, your engine wears out, and you might stall halfway through the journey.


(Source: USDA Dietary Guidelines for Americans)

Hiding your true traits to appear more “normal.” A lot of ADHDers and Autistic baddies mask to fit in, but it’s exhausting and can lead to identity loss or burnout.

Analogy: Like wearing masks to hide who you are. Everyone wears masks but those of us with neurodivergence may find ourselves doing it more often.


(Source: Hull, L., Petrides, K. V., & Mandy, W. (2020). The Female Autism Phenotype and Camouflaging: A Narrative Review. Review Journal of Autism and Developmental Disorders, 7, 306–317.)

Paying attention on purpose — without judgment — to what’s happening right now. It’s about noticing your thoughts, emotions, and body without spiraling or trying to fix them. For ADHDers, it’s not about “clearing your mind.” It’s about learning to witness your chaos without getting swallowed by it.

Analogy: Like watching traffic from the sidewalk. You don’t have to chase every car (thought) — you just notice it and let it pass.


(Source: Kabat-Zinn, J. (2005). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hachette Books.)

A term that includes ADHD, Autism, Dyslexia, and other brains that work differently than the so-called “norm.” Being neurodivergent isn’t a flaw or wrong.

Analogy: Like running a custom operating system in a world built for factory settings — powerful, but not always plug-and-play.


(Source: Armstrong, T. (2010). The Power of Neurodiversity: Unleashing the Advantages of Your Differently Wired Brain. DaCapo Press.)

A neurotransmitter that helps with alertness, focus, and mood. It works closely with dopamine and is often targeted by ADHD medications.


Analogy: If dopamine is your brain’s gas, norepinephrine helps steer.


(Source: Arnsten, A. F. T. (2009). Toward a new understanding of ADHD. Nature Reviews Neuroscience, 10(7), 410–419.)

A term used to describe people whose brains function in ways considered “standard” by societal norms. Basically, it’s the opposite of neurodivergent.


Analogy: Think of it as running the default operating system — while neurodivergent folks run custom mods.


(Source: Silberman, S. (2015). NeuroTribes: The Legacy of Autism and the Future of Neurodiversity. Avery.)

The ability to visualize and hold mental images to guide future actions — like remembering how a room looked, or planning steps before doing them. Often impaired in ADHD.


Analogy: It’s like a dry-erase board in your head — and someone keeps erasing it.


(Source: Barkley, R. A. (2012). Executive Functions.)

The ability to keep track of stuff — physical items, mental notes, digital files — and arrange them in a way that supports action. In ADHD, this often looks like chaos in disguise. ADHD is interesting because it’s a spectrum disorder, so some of us may be great at organizing physical stuff but not mental stuff.


Analogy: Like trying to sort your life with 37 browser tabs open and no folder system.


(Source: Barkley, R. A. (2012). Executive Functions.)

When your brain or nervous system receives more sensory input than it can handle — like too much noise, light, touch, movement, or even emotional energy. It’s not about being “sensitive,” it’s your system hitting max capacity. Common in ADHD and Autism, especially in busy or chaotic environments.


Analogy: Like your brain’s sensory volume knob is stuck on max — and every sound, light, or texture starts to feel like shouting.

(Source: Kutscher, M. L. (2008). Kids in the Syndrome Mix: ADHD, Autism, and More—The One Stop Guide for Parents, Teachers, and Other Professionals. Jessica Kingsley Publishers.)

A time management technique where you work in focused 25-minute bursts (Pomodoros) followed by 5-minute breaks. After four cycles, you take a longer break. It can help ADHDers build momentum and reduce mental fatigue by breaking tasks into short sprints.


Analogy: The Pomodoro Method is like working with a kitchen timer as a coach — sprint, rest, repeat. Or, as a “Fear Factor” contestant working against the clock.


(Source: Cirillo, F. (2018). The Pomodoro Technique. FC Garage.)

A trauma-related disorder where your brain and body stay stuck in survival mode long after the threat is gone. Can cause flashbacks, emotional numbness, sleep issues, hypervigilance, and more.


Analogy: It’s like your smoke detector is always on high alert — even when there’s no fire.


(Source: van der Kolk, B. (2015). The Body Keeps the Score. Penguin.)

The ability to figure out what needs to be done first, break big goals into doable parts, and adapt when things go sideways. A core struggle for ADHDers throughout our lives.


Analogy: Like having 12 open quests in a video game but no map or quest tracker.


(Source: Dawson, P., & Guare, R. (2018). Executive Skills in Children and Adolescents, 3rd ed.)

A term describing intense emotional pain triggered by real or perceived rejection, criticism, or failure. Common in ADHD, especially in those who’ve been misunderstood or judged often.


Analogy: It’s like emotional road rash — even the tiniest scrape feels like a full-body wound.


(Source: Dodson, W. (2020). “What is RSD?” ADDitude Magazine.)

Speaking up for your needs, accommodations, and perspective — especially in systems not built for your brain. Self-advocacy means owning your experience and asking for reasonable support without shame.


Analogy: Like being your own translator and bodyguard in a world that keeps misunderstanding you.


(Source: Test, D. W., et al. (2005). “Evidence-Based Practices in Self-Advocacy Instruction.” Exceptional Children, 72(1), 43–61.)

The ability to track your behavior, thoughts, or performance in real-time. In ADHD, this radar often glitches — you don’t always notice when you’ve drifted off task or are about to interrupt.


Analogy: Like trying to drive with a foggy rearview mirror.


(Source: Barkley, R. A. (2012). Executive Functions.)

Generating the drive to get things done — even when there’s no outside pressure. ADHD brains struggle with this because we rely heavily on interest, urgency, or dopamine.


Analogy: Like having a car that only starts if the road is exciting and there’s a reward at the end.


(Source: Brown, T. E. (2013). A New Understanding of ADHD.)

When your brain takes in too much information from your senses at once — sound, light, touch, smell — and shuts down or freaks out. Common in AuDHD, Autism, and ADHD.


Analogy: If you’re repulsed by the idea of running a mile in soaking wet denim jeans, you can imagine what being sent into sensory overload can be like. It can ruin your whole damn week if it drags on too long.


(Source: Dunn, W. (2007). Sensory Processing Framework. AOTA Press.)

A neurotransmitter that influences mood, sleep, digestion, and emotional stability. Often low in people with depression or anxiety.


Analogy: Like emotional bubble wrap — when it’s low, everything feels more fragile and harder to handle.


(Source: Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394–399.)

Repetitive movements or sounds that help regulate emotions, focus, or sensory input. Common in both Autism and ADHD. Can include fidgeting, tapping, rocking, humming, etc.


Analogy: Like letting off steam so your system doesn’t explode.


(Source: Kapp, S. K., et al. (2019). “People Should Be Allowed to Do What They Want”: Autistic Adults’ Views and Experiences of Stimming. Autism, 23(7), 1782–1792.)

A class of medications (like Adderall, Ritalin, Vyvanse) that increase dopamine and norepinephrine levels in the brain, helping improve focus, impulse control, and task initiation. Not all ADHD medication is a stimulant but most are. You don’t have to take medication for ADHD if you don’t want to, nor do you (or should you, as it can increase your blood pressure) have to take it every day if you choose to be on it.


Analogy: Like giving your brain glasses so it can actually see what to focus on.


(Source: Faraone, S. V., & Buitelaar, J. K. (2010). Comparing the efficacy of stimulants for ADHD in children and adolescents using meta-analysis. European Child & Adolescent Psychiatry, 19(4), 353–364.)

Thoughts about ending your life, whether fleeting or persistent. This doesn’t always mean someone will act on them, but it’s always serious and deserves immediate support. You can always speak with someone you trust or a mental health professional, or call the Suicide Hotline phone number if you’re having suicidal ideation: call “988” to speak with someone.

If you’re on medication, it’s important to speak with your doctor to find out if that’s what causing it.


Analogy: Like your brain whispering that escape is the only option — but this is a lie. Life gets better, it can just take a lot of time. And that’s okay.


(Source: National Institute of Mental Health. (2023). Suicide Prevention. www.nimh.nih.gov)

The ability to start a task without procrastinating or getting overwhelmed. For ADHDers, this can be the hardest part — even for things we want to do.

Analogy: Lacking task initiation is like seeing a thousand steps hiding under one simple task — and feeling drained before you even begin.


(Source: Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.)

An ADHD-friendly strategy where you let yourself complete small, random parts of a larger task — in any order, at any pace, without pressure. Instead of forcing linear productivity, you ride your natural motivation and do what feels doable in the moment. It works with your brain, not against it.

Analogy: Like spinning a mental wheel and doing whichever chore your eyes and brain lands on — no pressure, no order, just playful progress.


(Source: Wilkerson, J. (2025). Task Roulette: How I Cleaned My House Without a Plan. Focus in Flux Blog. https://focusinflux.com/task-roulette-adhd-messy-house-batman-level-comeback/)

The pressure to always be “positive” — even when things are genuinely hard. It dismisses real emotions and can make people feel ashamed for struggling.


Analogy: Like putting glitter on a stab wound.


(Source: Quintero, L. A., & Long, K. A. (2022). The dark side of positivity: Exploring the consequences of toxic positivity. The Journal of Positive Psychology, 17(4), 517–527.)

The belief that your worth is tied to how much you get done — even if it wrecks your health. It’s hustle culture on steroids and especially harmful for neurodivergent folks.


Analogy: Like sprinting on a treadmill that never stops, even when stress fractures will eventually break your shins in half.


(Source: Srivastava, S., & Jain, R. (2021). The paradox of productivity: Mental health challenges and burnout in the era of hustle culture. Frontiers in Psychology, 12, 730500.)

Living by what actually matters to you — not just what you’re supposed to care about. It’s about aligning your choices with your core values, not your anxiety, guilt, or other people’s expectations.

Analogy: Values-based living is like using a compass, not a checklist to live your best life.


(Source: Harris, R. (2008). The Happiness Trap: How to Stop Struggling and Start Living. Trumpeter.)

The ability to hold onto and manipulate words in your mind — like repeating a phone number, remembering verbal instructions, or planning what you’re about to say.


Analogy: Like having a mental sticky note — with no adhesive.


(Source: Barkley, R. A. (2012). Executive Functions.)

Difficulties with interpreting or organizing visual information — not about eyesight, but about how your brain makes sense of what it sees. Can affect reading, spatial awareness, and more.


Analogy: Like seeing all the puzzle pieces but not being able to tell what the picture is.


(Source: Scheiman, M. (2011). Understanding and Managing Visual Deficits: A Guide for Occupational Therapists, 3rd Ed.)

The emotional bandwidth where you can function, connect, and cope effectively in every day life. When you’re outside this zone, you either shut down or feel overwhelmed. Trauma and neurodivergence can shrink this window.


Analogy: Like a thermostat that swings from freezing to boiling — no middle zone.


(Source: Siegel, D. J. (1999). The Developing Mind. Guilford Press.)

The ability to hold and work with information in your head over short periods. Critical for following directions, problem-solving, and learning. ADHD often weakens this skill.


Analogy: Like juggling invisible objects — and ADHD makes you drop them without even noticing.


(Source: Baddeley, A. (1992). Working memory. Science, 255(5044), 556–559.)