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“Do You Really Have ADHD… ooooor Just Bad Habits?”

  • Writer: Rachel Staples
    Rachel Staples
  • Oct 2
  • 3 min read

Let’s get this straight: ADHD is real. It’s a neurological condition, not a buzzword. People who actually live with it know it shows up everywhere — focus, impulse control, organization, even relationships. It’s not just “being a little scattered.”


An illustration of a face and brain showing ADHD

But somewhere along the way, “I have ADHD” or “It’s my ADHD.” became the trendy excuse for every late bill, missed text, or pile of laundry. And while some of that is relatable (we’ve all lost our keys three times in a week), here’s the uncomfortable question: are you really dealing with ADHD, or are you just hiding behind the label?


The Buzzword Problem

We love a label. One viral video, one meme that hits too close to home, and suddenly half the internet is “self-diagnosed.”

  • Struggle to finish laundry? Must be ADHD.

  • Can’t complete a task without squirreling? Definitely ADHD.

  • Forget to text someone back? Classic ADHD.


But here’s the kicker: most people do this stuff. Distracted, restless, forgetful? That’s not automatically ADHD — that’s just life in 2025 with constant notifications, stress, and 500 open tabs in your brain.


And when we blame everything on ADHD, two things happen:

  1. We water down what real ADHD looks like for the people living with it.

  2. We let ourselves off the hook instead of owning our shit.


Diagnosis ≠ TikTok Clip

There’s a reason doctors don’t hand out ADHD diagnoses after a two-minute chat. It takes testing, cross-checking, and looking at the whole picture. You can’t get that from a self-quiz with cartoon graphics or a 15-second reel.


If you think you might have ADHD? Get evaluated. If you don’t, and you’re casually tossing it around? You’re not helping yourself.


Because when you say, “I have ADHD” without knowing, you’re not giving yourself clarity. You’re just giving yourself a free pass.


ADHD or Just Excuses?

Let’s be blunt: sometimes it’s not ADHD. It’s just… sloppy systems.

  • You don’t have ADHD, you just never made a plan for where your keys go.

  • You don’t have ADHD, you just binge Netflix until 1 a.m. and can’t focus the next day.

  • You don’t have ADHD, you just keep hoping motivation will save you instead of building structure.


That doesn’t make you a lost cause. It makes you human. And humans can create better routines.


Why It Matters

You might be thinking: “Who cares what I call it? The struggle feels the same.” But it does matter.

  • If it’s ADHD: you need support, strategies, maybe treatment.

  • If it’s not: blaming ADHD might stop you from fixing the actual problem.


Think about it. If you decide, “I can’t focus because I have ADHD,” but what you really need is better sleep and fewer energy drinks… you’ve already locked yourself into failure.


Gut-Check Questions

Before you claim ADHD, ask yourself:

  • Have I been actually diagnosed — not by TikTok, not by a friend, not by a podcast?

  • Am I using ADHD as shorthand for being distracted, bored, or unorganized?

  • Am I looking for solutions… or just excuses?


If you’ve been diagnosed, awesome. That’s clarity. If you haven’t, maybe it’s time to stop throwing the term around and admit your routines just, wellll…kind of suck. 


Systems Don’t Care

Whether you have ADHD or not, the truth is the same: systems save you.

  • Structure helps.

  • Boundaries help.

  • Simplifying helps.

  • Repetition helps.


That’s not sexy, but it works. ADHD or not, the people who thrive are the ones who create routines that keep them on track when motivation is nowhere to be found.


So instead of shrugging and saying, “Well, that’s just my ADHD,” ask: “What could I put in place so I stop tripping over the same problems?”


This isn’t about minimizing ADHD. It’s about respecting it — and respecting yourself enough to stop hiding behind it if you don’t actually have it.


If you’ve been diagnosed, honor it and use the tools available to you. If you haven’t, stop blaming ADHD for what are really just patterns you’ve chosen not to change.


Because here’s the truth: whether it’s ADHD or just distraction, your daily systems are shaping your life. And those? You have the power to reprogram.


So, the next time you say, “Ugh, my ADHD,” pause. Ask yourself: “Is this really ADHD, or am I avoiding the work of building better routines?”


The answer matters — because excuses keep you stuck, but clarity moves you forward.

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