ADHD or distracted? Time to play ‘spot the difference’ with your focus

October is Mental Health Awareness Month, raising an important question in our always-on world: Are we struggling with attention problems or simply overwhelmed by constant distractions?

Endless notifications, pressure to multitask and information overload make it hard to focus.

Many adults wonder if their struggle to concentrate is adult attention deficit hyperactivity disorder (ADHD) or just digital fatigue. We often hear people joke, “I’m so ADHD,” when they forget something or lose focus.

But being distracted doesn’t necessarily mean you have ADHD. In fact, experts say the two are very different.

The Medical Nutritional Institute states that ADHD affects 5 to 7% of children and 2 to 5% of adults in South Africa. More boys receive a diagnosis, possibly because their symptoms are more disruptive than those of girls.

That means most of us dealing with distraction are likely experiencing the effects of a fast-paced, overstimulated lifestyle, rather than a neurological condition.

The modern distraction dilemma

Let’s face it: in a world of pings, pop-ups and never-ending feeds, staying focused feels like swimming upstream.

“Technology has made it hard to set healthy boundaries that allow the brain to rest and restore,” explains Abdurahman Kenny, mental health portfolio manager at Pharma Dynamics.

He says that while clinical ADHD is marked by persistent inattention, impulsivity and hyperactivity that interfere with daily life and relationships, modern distractions can mimic those same symptoms.

“The challenge is that environmental overload and short attention spans can look very similar to ADHD. But while constant distraction may improve with lifestyle changes, ADHD is a neurodevelopmental condition that often requires medical management.”

The digital overload effect

South Africans are among the world’s heaviest internet users. The Global Digital Report 2025 by Meltwater and We Are Social found that locals aged 16+ spend an average of 9 hours and 37 minutes online daily, the highest rate globally.

That constant online engagement has a price. Experts link excessive screen time to shrinking attention spans, information fatigue, disrupted sleep, and even heightened stress hormones like cortisol.

Technology-induced distraction is largely behavioural. People who are easily distracted can usually refocus and complete tasks. But ADHD has a biological and neurological basis that affects how the brain regulates attention, organisation and impulse control, explains Kenny.

If you find yourself zoning out mid-task, you’re not alone. Distraction is part of being human, and life’s daily chaos doesn’t make it easier.

Common causes include:

• Parenting pressures: juggling multiple children’s needs while trying to stay organised.
• Remote work fatigue: home-based work environments make it easy to drift into household chores.
• Stress and worry: financial pressures, fatigue, or personal conflicts can scatter focus.

These are normal experiences, not necessarily warning signs of ADHD.

What ADHD really looks like

For people living with ADHD, however, distraction runs deeper. Having ADHD is so much more than being easily distracted. It’s a lifetime of living with a brain that doesn’t easily compartmentalise, where everything feels like it’s happening all at once.

ADHD falls under neurodevelopmental disorders, alongside conditions like autism spectrum disorder and communication disorders. Adults with ADHD often experience:

• Persistent forgetfulness (misplacing items, missing deadlines)
• Difficulty prioritising or finishing tasks
• Emotional dysregulation (feeling overwhelmed easily)

If these symptoms have been consistent since childhood and are interfering with your work or relationships, a professional assessment is crucial.

The World Health Organization’s Adult ADHD Self-Report Scale (ASRS v1.1) is a useful first step before consulting a doctor or psychologist.

Staying focused in a distracted worldWhether your attention struggles stem from ADHD or modern burnout, small lifestyle changes can make a big difference

1. Set digital boundaries

• Turn off non-essential notifications.
• Use only one device at a time.
• Schedule social media check-ins instead of scrolling all day.

2. Create tech-free zones

• No screens an hour before bed.
• Focus on one task at a time.
• Break projects into smaller steps to stay motivated.

3. Support your mind and body

• Move regularly, walk, stretch, or do yoga between tasks.
• Prioritise good sleep and balanced nutrition.
• Spend time outdoors, nature helps restore attention and calm.

4. Try mindfulness and relaxation

• Progressive muscle relaxation: tense and release muscle groups to ease tension.
• Visualisation: imagine a calming scene using all your senses.
• Breathing exercises: slow, deep breaths reset focus and calm the nervous system.

“If you’re struggling, don’t dismiss it as just being busy, Kenny advises. With the right support and self-awareness, it’s possible to regain focus and protect your mental well-being.”