In everyday conversations, it's not uncommon to hear phrases like, "I'm so anxious lately," or "I can't focus at all—I must have ADHD." While these feelings are real, they often reflect overlapping symptoms that can make it hard to distinguish between attention-deficit/hyperactivity disorder (ADHD) and anxiety. Yet these two conditions are fundamentally different in how they affect the brain and behavior—and understanding the difference can be the key to getting the right help.
Take Alex, a 32-year-old software engineer from Seattle. For years, he assumed his constant fidgeting, inability to sit through meetings, and impulsive phone-checking habits were signs of anxiety. But it wasn’t until he took his son to a psychologist for attention problems that he was stunned to learn he had ADHD himself. Until that moment, he’d never considered that his restless habits could be anything more than adult stress.
ADHD is a neurodevelopmental disorder that primarily affects attention, self-control, and activity levels. In contrast, anxiety is a mental health condition rooted in excessive worry, fear, or unease. Both conditions can make everyday life difficult—but for different reasons.
Lauren, a 28-year-old marketing strategist from Boston, knows this all too well. She’s battled anxiety for most of her adult life. Public speaking sends her into a tailspin days in advance—sleepless nights, racing heart, and endless rehearsals fueled by a fear of failure. At work, she often struggles to concentrate, not because she’s distracted by her environment, but because her mind is consumed with worry: “What if I mess this up?” “What if they think I’m incompetent?”
From the outside, Lauren and Alex might seem to have the same problem—poor focus, trouble finishing tasks—but the reasons behind those symptoms are miles apart.
People with ADHD often have difficulty filtering external stimuli. Their attention darts from one thing to another not out of nervousness, but because their brains are wired to seek constant stimulation. They might start writing a report, then suddenly remember to check their email, then wander into the kitchen to make coffee—leaving the task unfinished not from avoidance, but from impulsivity.
Anxiety, however, comes from a place of internal turmoil. It’s less about the outside world and more about what’s happening inside the mind. Someone with anxiety might find it hard to concentrate, not because they’re bored or distracted, but because their thoughts are spiraling with "what-ifs."
Another key difference lies in the timing. ADHD symptoms usually appear in childhood. Kids with ADHD often struggle to sit still in class, follow instructions, or stay organized. Anxiety can also begin early, but it tends to peak in adolescence or adulthood, often triggered by life transitions or high expectations.
Interestingly, many women with ADHD don’t get diagnosed until adulthood. Their symptoms—such as forgetfulness or chronic disorganization—can be more subtle than the hyperactivity typically seen in boys. Sophie, a 41-year-old interior designer in New York, only discovered she had ADHD after attending therapy sessions with her daughter. Her lifelong struggles with planning, time management, and focus suddenly made sense.
It’s also entirely possible to have both ADHD and anxiety. In fact, research suggests that nearly half of adults with ADHD also meet criteria for an anxiety disorder. This dual diagnosis can create a vicious cycle: frustration over ADHD-related challenges can trigger anxiety, and anxiety can further impair focus and motivation.
That’s why diagnosis and treatment must be handled with care. Stimulant medications like Adderall can dramatically improve attention in ADHD but may worsen anxiety in some individuals. On the other hand, anxiety is often treated with antidepressants like Zoloft or anti-anxiety medications like Xanax, which may not address underlying attention issues. Cognitive behavioral therapy (CBT) can be helpful for both, as it teaches people to challenge unhelpful thought patterns and develop coping strategies.
Lifestyle changes can also play a powerful role. For both ADHD and anxiety, structure and self-care matter. Establishing a daily routine, getting quality sleep, eating nourishing meals, and exercising regularly can improve both focus and mood. For example, a consistent bedtime can help regulate energy levels during the day, while regular workouts have been shown to reduce anxious thoughts and boost dopamine, a brain chemical linked to motivation.
Having the right support system also makes a difference. Working with a trusted therapist can help individuals with ADHD develop time-management and organization skills. For those with anxiety, therapy often focuses on exposure to anxiety-provoking situations and reframing negative thought cycles. When children are involved, parental involvement in therapy is especially effective.
If you suspect that you or your child might be dealing with ADHD, anxiety, or both, it’s important to talk to a healthcare provider. A pediatrician can often diagnose ADHD in children and may refer you to a psychologist or psychiatrist for further care. Adults can start with a primary care physician and request a referral if symptoms are affecting work, school, or relationships.
In a world that glorifies multitasking and pushes people to perform at all costs, it's easy to overlook mental health warning signs. But tuning into the reasons behind your focus problems or constant worry can lead you to answers—and relief. Because understanding what’s really going on in your brain isn’t just enlightening—it’s empowering.