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ADHD Glossary (A–Z)

Clear, neuroaffirming definitions for ADHD-related terms — explained in everyday language, with gentle examples you can actually use.

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Welcome

Learn at your own pace

This glossary explains common ADHD terms in a calm, practical way. You can use the A–Z bar to jump to a letter, or use the search box to filter terms instantly.

“Small clarity steps count.”

Content note: This glossary includes terms related to overwhelm, distress, emotional regulation, and mental health. Definitions are written gently. If anything feels too much, pause, rest, or return later.
Tip: Search filters terms live (no page reload).
Support & accommodations

Helpful supports (home, school, study, work)

These are practical supports that reduce overload and improve follow-through. Use what fits — you don’t have to “earn” support.

School / study supports

Extra time
Extra time for tests, assignments, or processing. Example: “I need extra time to read and organise my answers.”
Reduced-distraction space
A quieter room/area for tests or focused work. Example: “Noise pulls my attention — a calmer space helps.”
Chunking + check-ins
Breaking tasks into small parts with regular check-ins. Example: “Can we set mini-deadlines for each section?”
Visual instructions
Written steps, examples, rubrics, and clear “what good looks like”. Example: “Please give me the steps in writing.”

Work + daily life supports

Predictable priorities
Clear top priorities and what can wait. Example: “What are the top 3 tasks for today?”
External memory tools
Calendars, reminders, checklists, whiteboards, labels. Example: “If it’s not written down, it disappears.”
Body doubling
Working alongside someone for momentum (in-person or virtual). Example: “Can we co-work for 30 minutes?”
Meeting summaries
Written notes or action lists after meetings. Example: “Can you email key points + next steps?”
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A

Letter A

ADHD (Attention-Deficit/Hyperactivity Disorder)
A neurodevelopmental difference that affects attention regulation, impulsivity, activity level, and executive functioning. Example: “I can focus deeply on interests, but struggle to start boring tasks.”
Activation energy
The “startup effort” needed to begin a task — often higher with ADHD. Example: “Starting is the hardest part, so I use a 2-minute rule.”
Attention regulation
Shifting and sustaining attention when you choose (not just when something is interesting). Example: “My attention isn’t broken — it’s interest-driven.”
B

Letter B

Body doubling
Doing tasks alongside another person (in person or online) to boost focus and follow-through. Example: “A co-working call helps me finally start.”
Burnout
Exhaustion from long-term stress/overload — can include shutdown, low motivation, and brain fog. Example: “After pushing too hard, I need recovery time.”
C

Letter C

Co-regulation
Regulating emotions with supportive connection (someone calm helps you calm). Example: “A calm voice helps my brain settle.”
Compensating
Working extra hard to “mask” difficulties (often leads to fatigue). Example: “I over-prepare because I’m scared I’ll forget.”
D

Letter D

Dopamine
A brain chemical involved in motivation, reward, and attention. ADHD often involves differences in dopamine pathways. Example: “My brain needs interest or urgency to ‘turn on’.”
Dysregulation
When emotions, energy, or attention feel hard to manage. Example: “I’m dysregulated — I need a reset before I decide.”
E

Letter E

Emotional regulation
Skills that help you notice, manage, and recover from feelings. Example: “I name the feeling, breathe, then choose the next step.”
Executive functioning
Brain skills for planning, organising, starting tasks, switching, and self-monitoring. Example: “I know what to do — starting and sequencing is the hard bit.”
F

Letter F

Focus
Directing attention. ADHD may mean inconsistent focus — not “no focus.” Example: “I can hyperfocus on interests, but drift on admin.”
Fidgeting
Movement that helps the nervous system stay regulated and attentive. Example: “Fidgeting helps me listen better.”
G

Letter G

Grounding
Using your senses to return to the present (helpful for overwhelm). Example: “I do 5–4–3–2–1 to reset.”
H

Letter H

Hyperfocus
Intense focus on something engaging — can make switching tasks difficult. Example: “I lost track of time because I hyperfocused.”
I

Letter I

Impulsivity
Doing/saying things quickly before your brain has time to pause and choose. Example: “I’m practicing a 3-second pause before replying.”
Interest-based nervous system
A way of describing how ADHD brains often engage best with interest, novelty, urgency, or challenge. Example: “If it’s meaningful, I can do it — even for hours.”
J

Letter J

Journaling (for ADHD)
A quick way to offload thoughts, plan steps, and reduce mental clutter. Example: “I brain-dump for 2 minutes, then choose one next step.”
Just-right challenge
A task difficulty level that keeps your brain engaged (not too easy, not too hard). Example: “If it’s too easy I drift; if it’s too hard I freeze.”
K

Letter K

Key cues
Small prompts that pull attention back (visual notes, labels, “start here” arrows). Example: “A sticky note that says ‘Start: open laptop’ helps.”
Kick-start
A tiny first step that makes starting feel possible. Example: “My kick-start is opening the document and writing one heading.”
L

Letter L

Low dopamine task
A task that feels boring or unrewarding, so starting/sustaining is harder. Example: “Admin tasks feel like low dopamine tasks for me.”
M

Letter M

Masking (ADHD)
Hiding ADHD traits to fit in (often costs energy and increases burnout risk). Example: “I look calm, but inside I’m working hard to keep up.”
Motivation (ADHD-style)
Motivation may depend on interest, urgency, novelty, or clear reward — not willpower. Example: “I’m not lazy — my brain needs the right ‘hook’.”
N

Letter N

Novelty seeking
Needing newness to stay engaged (new tools, new setting, new approach). Example: “I rotate playlists and locations to stay focused.”
Now vs not-now (time perception)
ADHD brains often feel time as “now” or “not now,” making future tasks hard to start. Example: “Next week feels unreal until it’s suddenly today.”
O

Letter O

Overwhelm
When demands exceed capacity, making thinking/choosing/starting feel hard. Example: “I need to reduce steps — my brain is overloaded.”
P

Letter P

Procrastination (ADHD)
Often a regulation issue (overwhelm, anxiety, low dopamine) rather than “not caring.” Example: “I’m stuck — I need a smaller first step.”
Planning
Choosing steps, order, and timing — executive functioning can make this harder with ADHD. Example: “I need a template to plan without freezing.”
Q

Letter Q

Quick wins
Small tasks that build momentum and confidence. Example: “I start with one tiny task to get moving.”
R

Letter R

Rejection Sensitive Dysphoria (RSD)
Intense emotional pain triggered by real or perceived rejection or criticism (commonly discussed in ADHD communities). Example: “A small comment can feel huge — I need reassurance and time.”
Routine
Repeatable structure that reduces decision fatigue and supports follow-through. Example: “A simple morning routine keeps me steady.”
S

Letter S

Sensory seeking
Needing sensory input (movement, touch, sound) to feel regulated or focused. Example: “Chewing gum helps me focus.”
Shutdown
A “freeze” response where talking/decision-making feels impossible. Example: “I’m shutting down — I need quiet, not questions.”
T

Letter T

Task initiation
The ability to start tasks — often one of the hardest executive skills in ADHD. Example: “I can’t start unless the first step is tiny.”
Time blindness
Difficulty sensing time passing or estimating how long something will take. Example: “I thought it was 10 minutes — it was an hour.”
Transition
Switching from one activity to another — can be hard with ADHD. Example: “Give me a 5-minute warning before we switch.”
U

Letter U

Understimulation
When the brain feels bored/unengaged, making tasks hard to start or continue. Example: “I need music for repetitive tasks.”
Urgency (motivation driver)
Deadlines can “switch on” attention — helpful, but can also be stressful long-term. Example: “I work best with small deadlines, not panic.”
V

Letter V

Visual schedule
A plan you can see (steps, icons, time blocks) that makes tasks easier to follow. Example: “A visual plan stops me skipping steps.”
Values-based planning
Planning based on what matters most to you (helps reduce “should” pressure). Example: “My goal is calmer mornings, not perfect mornings.”
W

Letter W

Working memory
Holding information in mind while using it (often impacted in ADHD). Example: “If you say three steps, I’ll forget step two.”
X

Letter X

X-factor (personal triggers + strengths)
Your unique mix of needs and strengths (sleep, stress, sensory, routines, interests). Example: “When I sleep poorly, my focus drops the next day.”
Y

Letter Y

Yes-and planning
A flexible approach: plan a task + a backup option if your capacity changes. Example: “Yes, I’ll do laundry — and if not, one small load.”
Your pace
A reminder that progress counts even when it looks different. Example: “Slow progress is still progress.”
Z

Letter Z

Zone of regulation
Your current state (calm, energised, overloaded) — noticing it helps you choose supports. Example: “I’m in the red zone — I need a reset before decisions.”
Zero-based start
Starting from the smallest possible step when motivation is low. Example: “Step 1 is opening the document — that’s enough.”

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