Hi I am a 20(F) year old young adult and basically I’m here to check if I have ADHD or am I an ultimate procrastinator. Basically I have been surviving well in school all the way until when I was in polytechnic where by I have to be self discipline and plan my own time table for the different commitments I have. I became really bad at coping my life through polytechnics as i am really bad at taking notes of the tiny details or keeping up with the latest updates of lectures and quizzes as this information might not be informed in class. I also couldn’t find motivation to start doing stuff even though I know it has to be done and would be anxious over (sometimes even in the middle of the night ) it but I needed the dopamine and adrenaline to drive me to do stuff. This adrenaline comes in really random timing and it’s like a small gust of energy to keep me really focus for that hour. It’s really extreme cause it’s either I don’t do anything or I try to do everything. I also became very jumpy in my thoughts and like I could change conversion topics multiple times in a span of maybe 5 minutes. Basically having a really short attention span.( I am really very easily distracted too ) I really don’t know if this is just my shitty ■■■ personality or is my ADHD working up. I went to look up online and some symptoms were really vague so I’m not too sure and getting diagnosed is really expensive. Öuhh and also to mention I have bad sleeping habits, a lot of times I feel like I’m too awake to sleep. I dream all the time and I remember my dreams majority of the times, this dreams can be crazy. Sometimes I will fall into this sleeping paralysis thing where by I’m awake in my dream in the exact same room, outfit and position that I was in but I’m actually not awake. I dream so much sometimes that I could messed up with the reality too. I hope the person reading this can give me some advice cause I really needed an answer if I am just pure lazy or I should do something about it. Thank you !
Hi @Onishizhu, welcome to the forum! 
A therapist might be able to advice better, and you definitely need to see one face-to-face if you want to get a diagnosis. I’m curious though, how do you manage stress and anxiety currently? Are there strategies that help you stay on task, even if only briefly?
Thank you so much for replying ! As for stress and anxiety I more or less let it act up on me. I have some anxiety attacks in the middle of the night where by I will start to either wake up and get it done or I just try to coax myself to sleep. As for ways I try to stay on task, sometimes I drink coffee to give me the hyper focus , or I just try to get the adrenaline rush. I have tried to improve by kinda planning a to do list in my brain or at least fill up my schedule with task.
Thanks for sharing!!
It’s clear you’re dealing with a lot, and it’s understandable to feel overwhelmed. It sounds like you’re trying different strategies to manage stress and stay on task, which is a positive step.
Given your experience with anxiety and challenges with focus, would it be helpful to explore more structured techniques to manage your tasks and anxiety?
For instance, some people find writing down their to-do lists and breaking tasks into smaller, manageable steps can help. Have you tried using tools like planners or apps for scheduling and reminders?
Dear @Onishizhu,
It sounds like you’re facing significant challenges. Firstly, thank you for reaching out to us here. Coping with difficulties related to self-regulation and executive functioning skills can be quite daunting, and I appreciate your courage in sharing your experiences. I also want to recognise your resilience in handling these emotions over time. It takes strength to confront such feelings, and your willingness to seek support and reflect on your thoughts is commendable. Well done, for taking this step towards seeking support! 
It’s understandable to feel confused and overwhelmed by these challenges, especially when they impact various aspects of your life, including your academic performance and daily routines.
From what you’ve described, there are several characteristics that could potentially be associated with ADHD, such as difficulty with organisation, short attention span, impulsivity, and inconsistent motivation levels. However, it’s important to note that ADHD symptoms can overlap with other conditions or be influenced by external factors like stress and sleep habits.
While online research can provide some insights, it’s often not sufficient for a definitive diagnosis. If you’re concerned about ADHD, it might be helpful to consult a mental health professional or a healthcare provider who specialises in ADHD assessment and diagnosis. They can conduct a comprehensive evaluation, including a detailed history of your symptoms, behavioral observations, and possibly psychological testing, to determine if ADHD or another condition may be contributing to your experiences. You may want to approach CHAT or get a refferal from a polyclinic doctor to see if you can receive an assessment at a subsidised rate.
ADHD treatment involves more than just medication; a bigger aspect of it involves acquiring executive functioning skills and discovering adaptive methods to leverage your unique strengths for optimal performance. If undergoing an assessment isn’t something you’re keen on right now, that’s absolutely fine. You can take charge of your learning journey by exploring executive functioning skills and nurturing their development.
Here are some suggestions for your consideration:
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Establish a Routine: Create a structured daily routine that includes specific times for tasks such as studying, work, meals, exercise, and relaxation. Consistency can help in managing time effectively and reducing procrastination.
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Break Tasks into Smaller Steps: Break down larger tasks into smaller, more manageable steps. This can make tasks feel less overwhelming and help maintain focus and motivation.
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Use Organisational Tools: Utilise tools such as planners, calendars, to-do lists, and digital apps to keep track of tasks, deadlines, appointments, and important information. Set reminders and alarms as needed.
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Minimize Distractions: Identify and minimize distractions in your environment, such as noise, clutter, or digital distractions (e.g., notifications, social media).
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Practice Time Management: Use techniques like time blocking, Pomodoro Technique (work for a focused period, then take a short break), and prioritisation to manage time effectively and allocate sufficient time for tasks.
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Breaks and Movement: Take regular breaks during tasks to prevent mental fatigue and maintain focus. Incorporate physical activity into your routine, as exercise can help improve concentration, mood, and overall well-being.
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Mindfulness and Relaxation: Practice mindfulness techniques, deep breathing exercises, or relaxation techniques like yoga or meditation to reduce stress, improve focus, and enhance self-awareness.
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Healthy Lifestyle: Maintain a balanced and healthy lifestyle by prioritising regular sleep, nutritious meals, hydration, and adequate physical activity. A healthy lifestyle can support overall well-being and cognitive function.
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Growth Mindset: Adopt a growth mindset, give yourself permission to make mistakes and learn from them. Your value and self-esteem are not tied solely to your achievements. You have inherent worth and can continually evolve and refine yourself.
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Seek Support: Open up about your challenges to trusted family members, friends, teachers, or your school counsellor. Seeking support can lead to discovering effective coping strategies tailored to your needs, as others may offer valuable insights and guidance.
The life skills mentioned above are strategies that can be helpful for everyone whether they have ADHD or not. At 20years old, please give yourself grace and self compassion. You don’t have to have everything figured out. Remember, learning executive functioning skills is a journey, and it’s okay to seek support and try different approaches until you find what works best for you. Celebrate your progress and accomplishments along the way, and be kind to yourself as you navigate challenges.
Regarding your sleeping habits and vivid dreams, these can also be influenced by various factors such as stress, anxiety, and sleep hygiene practices. It might be beneficial to explore techniques for improving sleep quality, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and minimising screen time before bed. You may want to try Check Sleep Hygiene, Sharpen Your Concentration, Soothe Your Mind
I hope the above has been helpful and if you’d like more resources or if there is anything else you’d like to share with us, please do. We’re here to listen to you, your feelings are valid and you matter! 
Wishing you the very best,
Warm regards,
Cool Breeze =)
omg i totally feel you…. i was also surviving in school up until jc… and then i retained my first year because i wasn’t motivated enough to study hard. now im in j2 finally and im still not studying as hard as i should. low attention span, easily distracted… my parents think im just addicted to my phone and ipad but its an escapism method for me because im unable to focus on the mountain of work i have to do.
i hope you can find the motivation to get things done though. i agree with the advice given above, breaking down things into smaller steps will definitely help. don’t try to get everything done at once it’s too much. really also telling this to myself. let’s do this together 