The Difference Between Normal Distraction and Adult ADHD

Everyone loses focus, lets their mind drift, and takes a mental vacation now and then. In today’s fast-paced world, distractions are everywhere. 

However, there’s a big difference between occasional distraction and the pervasive symptoms of adult attention-deficit/hyperactivity disorder (ADHD). 

Our team of board-certified mental health care providers at Owl & Eagle Health and Wellness understand the criteria for an ADHD diagnosis and can help you determine whether you’re experiencing normal distractions or symptoms of a mental health issue. 

We can also help you manage your condition and regain control of your mental focus. Here’s how normal distraction and ADHD compare.

I’m distracted a lot. Is that normal?

Normal distraction refers to the everyday interruptions and diversions that everyone experiences, including external stimuli, like noise, lights, and scents, and internal stimuli, like worries, stress, thoughts, and daydreams.

Signs of normal distraction:

• Situational: Typically occurs in response to specific situations

• Temporary: Generally short-lived and doesn’t affect your ability to function

• Manageable: You can usually refocus your attention with a little effort

If you find yourself easily distracted from things that need your attention, try taking short breaks to minimize stress and using noise-canceling headphones to reduce distracting sounds.

If your phone or computer monopolizes your time and thoughts, set specific times to check emails and social media. 

I’m distracted a lot. Could it be adult ADHD?

Unlike normal distractedness, adult ADHD is a neurodevelopmental disorder. It involves a consistent pattern of inattention, hyperactivity, and impulsivity that interferes with your daily life.

Signs of adult ADHD:

• Persistent: It doesn't go away and appears in all situations: work, home, social interactions

• Impairs functioning: It causes problems in your professional and personal life

• Requires intervention: It calls for medical treatment and behavioral strategies to manage it

People with ADHD usually can’t refocus even though they try. ADHD makes it difficult or impossible for your brain to compartmentalize tasks, events, ideas, and emotions, so you feel like everything is happening all at once all the time. 

Normal distraction vs. adult ADHD: A side-by-side comparison

When you compare normal distractedness and ADHD side by side, it’s easy to see the differences. 

1. Frequency, duration, and severity

Normal distraction is occasional and situational; it’s usually easy to recognize and address.

Adult ADHD is always with you, and the symptoms occur in all contexts and are harder to control.

2. Impact on your daily life

Normal distractions have a minor impact and don’t generally interfere with your everyday activities.

Adult ADHD has a major impact and affects your work performance, academic achievement, and social relationships.

3. Types of distraction

The types of internal and external distractions differ, too.

Normal external distractions include background noise or visual stimuli, and internal distractions are usually temporary thoughts or daydreams.

With adult ADHD, the external distractions come from increased sensitivity to environmental stimuli, which can eventually become debilitating, and internal distractions are unrelenting chronic mind-wandering and unwanted intrusive thoughts.

4. Ability to refocus

When you experience normal distractions, you can refocus with minimal effort. 

If you have adult ADHD, you have difficulty refocusing without structured interventions or treatment.

A word about hyperactivity and impulsivity

We’ve discussed how normal distractedness and ADHD compare, but most of that analysis is focused on distractions.

ADHD has other components that clearly differentiate it from normal distractedness: hyperactivity and impulsivity. 

Hyperactivity makes you feel compelled to move constantly, and impulsivity makes it nearly impossible to ignore urges. Fidgeting, finger-tapping, interrupting, and blurting out thoughts and ideas are common with ADHD.

Get help with adult ADHD

About 8% of adults have ADHD, which seems like a small number — unless you’re one of them. We help folks throughout Denver and Golden, Colorado, understand and manage ADHD. 

If you have a mild case, we may recommend strategies that we can teach you, such as stress management, organizational skills, and sleep and nutrition tips. 

For moderate to severe ADHD, we can prescribe medications that reduce your symptoms and can even perform genetic testing to determine which medications have the best chance of helping you.

If you suspect you have adult ADHD, call Owl & Eagle Health and Wellness for a consultation or book online now.