What Are the Benefits of Having ADHD?

Attention deficit hyperactivity disorder (ADHD) is characterized by traits such as hyperactivity, inattention, and impulsivity. While people often focus purely on the challenges it can cause, it is also important to note that many ADHD characteristics can be beneficial.

ADHD benefits include high energy levels, creativity, hyperfocus, resilience, and spontaneity. Honing these strengths can be a source of empowerment and pride for people with ADHD. These traits can also help them excel in school, work, relationships, and creative pursuits.

ADHD Benefits

The symptoms of ADHD can become problematic when they interfere with different aspects of a person’s life or become disruptive. However, many of these characteristics can also be strengths, so they shouldn’t always be viewed as drawbacks.

There are three different subtypes of the condition which are associated with different symptom presentations. Some people experience predominantly inattentive symptoms, others experience predominantly hyperactive and impulsive symptoms, and some people experience a combination of both inattention and hyperactivity/impulsivity.

While the focus is often on the challenges these symptoms create, some of the qualities and unique skills that can be advantageous are listed below.

High Energy Levels 

People who have hyperactivity as a symptom of ADHD have high energy levels. This sometimes presents with symptoms such as restlessness, fidgeting, and excess talking. However, this energy can be helpful when it is channeled toward pursuing goals.  

While this energy can sometimes be unfocused, it can become a powerful driving force for those who are able to find ways to harness and direct it productively.

These high energy levels also lead to other advantages, including helping people with ADHD feel younger than their peers and better able to engage in a wide variety of activities, including physical activities and sports. Such benefits can have a positive impact on overall well-being.

Hyperfocus

People who have ADHD often experience hyperfocus, which involves becoming intensely focused on a particular task or subject. This can sometimes cause problems if it interferes with other areas of life, but it can also help people concentrate, finish tasks, and learn a great deal about a topic.

This hyperfocus is similar to what psychologist Mihály Csíkszentmihályi refers to as the state of flow, which is defined as a period of intense concentration, attention, and absorption in an activity that produces strong feelings of enjoyment.

Creativity

While people with this condition can be inattentive and easily distracted, they also tend to be divergent thinkers. Instead of following fixed patterns and ways of thinking about problems, they are able to spot new solutions and come up with innovative ideas.

Studies have also found that people with ADHD describe themselves as being naturally curious, which they felt was a positive aspect of ADHD. Curiosity is a key component of creativity. People who are highly curious tend to have a desire and openness to learning, which can help them explore new ideas in innovative ways.

Spontaneity

Impulsivity is another common symptom of ADHD. While it is sometimes characterized by acting without thinking, being impatient, and interrupting others, it can also have upsides. People who are able to manage this symptom and channel it effectively can be spontaneous, lively, and open to new experiences.

People with ADHD often have to strike a balance between being overly aroused and being bored. Spontaneous actions help keep things interesting for many people, leading to enjoyable experiences free from worrying about other distractions. 

This spontaneity may help people pursue their passions and focus on doing the things that truly bring them joy. 

Resilience

Living with ADHD comes with challenges and obstacles. Daily challenges include staying focused at work or school, coping with time management and procrastination, dealing with symptoms that can affect social relationships, and remembering to take medications. 

Facing these challenges isn't always easy, but it takes strength and resilience. Resilience refers to having the mental strength to cope with stress and hardship without relying on unhealthy coping mechanisms.

One study found that parents and teachers rated most children with ADHD as being resilient.

Greater Risk Tolerance

People with ADHD are often better able to tolerate risk or uncertainty. ADHD is associated with greater risk-taking behaviors. However, research has also shown that people often don't actually perceive these risks as being higher.

This can sometimes lead to impulsive behaviors that cause problems, but it can also have benefits as well. For example, a person with ADHD may be more willing to try out a creative solution to a problem. People with ADHD are often more likely to try something new if they believe that the potential benefits outweigh the risks.

Self-Awareness

Because people with ADHD have to monitor their behavior frequently, they often develop an increased sense of self-awareness. Because people who have this condition often monitor their own actions to be sure that they are not being disruptive.

While self-regulation is an important skill, having to constantly self-monitor and regulate can contribute to mental fatigue and ego depletion. Because of this, people with ADHD may develop coping skills that help them manage behavior while preventing this fatigue. 

Becoming more highly self-aware means that people with ADHD are often skilled at understanding their own feelings and needs and finding ways to adapt in order to better manage their behaviors in any given situation.

Think of These ADHD Benefits as Your "Superpowers"

ADHD benefits can be such a force that many people refer to these special talents as "superpowers." Even many of the challenges that people may experience on a day-to-day can also have positive effects. 

For example, being restless or fidgety can be difficult when you are in a situation where you're expected to sit still and quietly (like when you are in class or at work). But those same characteristics can be strengths when you are in a situation requiring lots of movement and energy (like when playing sports or caring for young, rambunctious children).

If you have primarily hyperactive ADHD, your superpowers might include your high-energy nature and openness to new experiences.

If you have an inattentive type presentation of ADHD, your superpowers might involve your ability to come up with out-of-the-box ideas and your tendency to focus intensely on the things that you care about.

Much of the research and literature on ADHD has historically focused on the detrimental effects of this neurotype. More recently, there has been a greater focus on the positive aspects of having an ADHD brain. 

Instead of focusing on the negative aspects of having ADHD, you may find it helpful to think about the ways that it helps make your life better.

How to Make the Most of ADHD Benefits

Understanding your own abilities can help you make the most of them in different settings and situations. For example:

• When you feel like you have too much energy, direct it toward doing something productive. For example, exercising can help you burn off excess energy while helping you stay physically active. You could also use that energy to work toward other goals you might have at work or school.
• If you experience periods where you can hyperfocus, using that time to work on a project you are passionate about can help you learn new skills and get a great deal accomplished. 
• When facing a problem, give yourself the freedom to pursue innovative solutions. Engage in the type of actions that help fuel your creativity—whether it's making art, listening to music, or chatting with a friend.
• If you're feeling impulsive or restless, try a new activity or experience that helps you learn something new or gain a new skill. This can be a great way to explore new places, find new hobbies, and meet new people.

Balancing ADHD Benefits and Challenges

It is important to remember that these ADHD "superpowers" can sometimes cause problems if they are unmanaged and unchecked. Too much energy can be disruptive when it isn’t channeled or directed toward an activity. Spontaneity can lead to problems if it leads to impulsive or risky behaviors. 

Some ways you can make the most of your skills are detailed below.

Get Organized

Forgetting what you need to do can be a problem, but getting organized and making to-do lists can help. Make lists as often as you need them. For example, you might make a daily list of tasks you need to accomplish or you might make a list of things you need to get at the grocery store. 

Having these things written down where you can refer back to them can help you stay on task and focus your energy toward doing something productive.

Break Down Big Projects

Big projects can seem daunting and people with ADHD may struggle with finding the focus and motivation to get started. You can make the most of your talents by breaking bigger projects up into much smaller tasks that you can tackle a little bit at a time.

Create a Schedule and Set Time Limits

Hyperfocus can be helpful when you are concentrating on work, but it can become a hindrance if you find yourself getting sucked into something like a movie, video game, or other distraction. 

One way to combat this is to create a daily schedule and set time limits for when you allow yourself to focus on specific tasks. Set reminders or alarms on your phone to help you stay on schedule and shift away from tasks once you've reached your time limit.

Get Active

If you tend to have tons of energy, you may find it helpful to engage in regular exercise. Not only is it good for your brain and body, it can help you channel all that energy into a productive activity. This may help you feel calmer and better able to relax in situations that require sitting still for longer periods of time.

Take Care of Your Mental Health

Having ADHD is associated with a greater risk for some mental health conditions such as anxiety and depression. Taking steps to care for your mental health is also an important part of balancing the benefits and challenges that come from having ADHD.

Strategies that can help include:

• Getting plenty of social support from friends and loved ones
• Getting adequate sleep
• Eating a balanced diet
• Using relaxation techniques to manage stress
• Seeking treatment if you experience symptoms of a mental health condition

Takeaway

People who have ADHD have a wide variety of abilities, skills, talents, and experiences. While some aspects of the condition can create challenges in certain settings, many of these same qualities can also be advantageous. 

ADHD can affect your life in many ways. Some of these can be negative, but there are also many positive things that can come from having ADHD, such as greater resilience, creativity, energy, and self-awareness.

The key to taking advantage of these ADHD benefits is to balance the good with the bad. Look for ways to channel your strengths into pursuits that improve your overall well-being and happiness. Challenges are bound to happen, but you can often find ways to cope, including seeking treatments and accommodations.

Understanding your strengths and finding ways to manage the more challenging aspects of ADHD can help you learn to utilize your talents to thrive.