A new U.K. study reveals that ADHD life expectancy when compared to neurotypicals is 8.6 years shorter in women and 6.8 years shorter in men.1
In a surprising twist, women with ADHD are expected to live shorter than their male counterparts. This finding flips the expectations of men engaging in risky behaviors that lead to shortened lifespan.
Because in this case, the ADHD shortened lifespan is more so linked to psychological distress and the long-term effects it can have on the human body.
Psychological Distress that ADHDers Commonly Experience:
Depression
Anxiety
Eating disorders
Sleep Deprivation
Self-harming behaviors
Low self-esteem
Road rage
Abuse in relationships
Addiction
Emotional dysregulation
This prolonged psychological distress deteriorates our physical health over time which can lead to:2
Chronic obstructive pulmonary disease (Strokes)
Cardiovascular disease (Heart attacks)
Diabetes
Arthritis
Good news!
Research also shows that properly treating ADHD can have a positive impact on lifespan. A Swedish study discovered that taking ADHD medication can lower mortality risk by 19%.
Overall, it’s not that ADHD itself is a disease that shortens our lifespan, BUT INSTEAD our unmet support and treatment needs.
Ways to Increase Lifespan with ADHD
Reduce Psychological Distress
✅ Prioritize ADHD Treatment – Whether through medication, therapy, coaching, or structured routines, proper ADHD management can reduce stress, anxiety, and impulsive behaviors.
✅ Find ADHD-Friendly Therapy – Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) can help with emotional regulation, low self-esteem, and negative thought patterns.
✅ Build a Support System – Surround yourself with understanding, non-judgmental people who recognize your ADHD needs. Isolation increases stress, so connection is life-saving.
✅ Address Rejection Sensitivity Dysphoria (RSD) – Learning to manage overwhelming emotional reactions can reduce stress-related health issues.
Improve Sleep to Protect Your Health
😴 Set a Wind-Down Routine – ADHD brains resist transitions, including sleep. So use alarms, dim lighting, and a bedtime ritual with calming activities you look forward to to tell your brain it’s time to rest.
😴 Limit Screens Before Bed – Blue light disrupts the natural patterns of our dopamine and melatonin, making sleep harder. Try to limit screen time to 1 hour before bedtime and utilize books and audiobooks instead. (If you create a wind-down routine leading up to bedtime, you won't even need to reach for your phone for entertainment)
😴 Keep a Consistent Sleep Schedule – Sleep deprivation worsens ADHD symptoms and increases health risks like heart disease. Sticking to a regular bedtime improves focus, mood, and longevity. What time you go to bed matters less as long as it's consistent.
Reduce Risky Behaviors & Impulsivity
⚠️ Drive Smarter – ADHDers are at higher risk for speeding, distractions, and accidents. Use driving apps, set up focus cues (like music or podcasts), and take breaks on long drives.
⚠️ Be Aware of Addiction Risks – ADHDers are more prone to substance abuse due to impulsivity and dopamine-seeking. Monitor your habits and how they make you feel afterward. Find healthy ways to stimulate your brain, like exercise or hobbies.
⚠️ Find Your 'PAUSE' Habit – Practice taking a deep breath and using the “10-second rule” before things that can cause extra stress like spending money, quitting jobs, texting exes, etc
Protect Physical Health
💪 Move Your Body in Fun Ways – ADHD brains love dopamine boosts from movement, and it doesn't have to be traditional "weights and treadmill" exercise! Dancing, swimming, walking, or yoga can reduce heart disease risk and improve mental health. It's important to move your body in ways that you actually enjoy, so get creative!
💪 Make Nutrition ADHD-Friendly – Balanced blood sugar reduces mood swings and fatigue. Make prep easy and keep healthy snacks like protein bars, smoothies, or pre-cut veggies visible and at eye level.
💪 Get Regular Checkups – Many ADHDers avoid medical care due to forgetfulness or anxiety. Set reminders for doctor visits to catch health issues early.
Boost Mental & Emotional Well-Being
🧠 Externalize Tasks – Offload mental clutter with planners, to-do lists, and reminders to reduce overwhelm.
🧠 Practice Stress Management – ADHDers often hold chronic tension, leading to high cortisol (stress hormone) levels. Try meditation, deep breathing, or fidget tools to calm your nervous system.
🧠 Educate Yourself About ADHD – Understanding your brain reduces self-blame and helps you find strategies that work for you. (You've already gotten a head start on this one by reading this blog😉)
🧠 Laugh More Surround yourself with people you trust to lift you up and make you laugh.
DON'T DO ADHD ALONE!
There is hope and there are people who want to help. Never underestimate the power of having the neurodivergent community to reach out to - from understanding emotional support to finding creative methods to help you create niche solutions.
Take Care of Yourself,
Coach Brooke
Works Cited
Driscoll, Evelyn. “ADHD Reduces Life Expectancy by 7 to 9 Years: New Study.” ADDitude, ADDitude, 24 Jan. 2025, www.additudemag.com/why-does-adhd-reduce-life-expectancy/?ecd=wnl_additude_250202_cons_adhd_pro&goal=0_a767e6fc3c-3031f99e58-297849473.
1 O’Nions, E., El Baou, C., John, A., Lewer, D., Mandy, W., McKechnie, D. G. J., … Stott, J. (2025). Life expectancy and years of life lost for adults with diagnosed ADHD in the UK: matched cohort study. The British Journal of Psychiatry, 1–8. https://doi.org/10.1192/bjp.2024.199
2 McLachlan, Kyle J J, and Catharine R Gale. “The Effects of Psychological Distress and Its Interaction with Socioeconomic Position on Risk of Developing Four Chronic Diseases.” Journal of Psychosomatic Research, U.S. National Library of Medicine, June 2018, pmc.ncbi.nlm.nih.gov/articles/PMC5959313/#:~:text=Increasing%20levels%20of%20psychological%20distress%20raises%20risk%20of%20future%20chronic%20disease.&text=Risk%20of%20arthritis%2C%20lung%20disease,disease%20rose%20as%20distress%20increased.&text=Smoking%20habits%20explained%20a%20small%20part%20of%20these%20associations.