It’s estimated attention deficit hyperactivity disorder (ADHD) affects between 2 to 6 per cent of adults in Australia.

International Day of People with Disability storyteller scholar and Brisbane artist Mark du Potiers shares his personal story of how ADHD impacts him and what he does to make life more manageable after being diagnosed in his 30s.

Having a disability can be different for each person who lives with it.

An artwork showing an x-ray machine with three people with one a single leg amputee, one in a wheelchair and one with two legs. Disability can look different for each person.(ABC News: Mark du Potiers)An artwork of a ghost with a striped green, orange and purple background. Sometimes disability can be invisible.(ABC News: Mark du Potiers)

And disabilities, such as ADHD, can be invisible.

I know from my own experience that ADHD can be tough to manage. 

Sometimes it can feel like I am fighting my own brain.

An artwork showing two boxers with brains for heads fighting. One has an R to show the right side and one has an L to show left. ADHD can be tough to manage, like fighting your own brain.(ABC News: Mark du Potiers)

And it can leave me feeling slow and stupid.

I often find it difficult to start (or finish) a task, and I do tend to lose track of time. 

In struggling to stay focused, I get anxious, exhausted, and then stuck.

An illustration with a blue and orange striped background with a snail that has a thumbs down on it. Sometimes I feel slow and stupid.(ABC News: Mark du Potiers)

It can be hard for others to understand the impacts of ADHD because it’s not always readily visible.

An artworks shows a green bush with eyes in the middle and a branch poking out the top with a black bird perched on it. I find that ADHD can be hard for others to understand and accept.(ABC News: Mark du Potiers)

My brain doesn’t always work in the way I want it to. 

This can leave me feeling guilty, ashamed and that I’m not good enough.

An artwork of a person in a suit with a fishbowl as its head and its hands holding the bowl. It is on a red and blue background. My brain doesn’t always work in the way I want it to. (ABC News: Mark du Potiers)

Speaking with my GP about my specific circumstances was the first step in my journey to finally understanding more about my brain.

An artwork of a green frog on a brown bench with a speech bubble. Another speech bubble shows a lilypad. I spoke to my GP about my specific circumstances.(ABC News: Mark du Potiers)Five things I do to make my life with ADHD easier

Support comes in different forms. For me, it can be from health professionals, trusted family members and friends. 

When I don’t get the support that I feel I need, I seek a second opinion.

An artwork of a traffic light with a red and green light. One speech bubble shows two people and another shows two hugging. Support comes in different forms.(ABC News: Mark du Potiers)

I often get stuck with not knowing where to start. 

I’m still learning to “practice being messy” and to accept that things don’t have to be perfect.

I write lists to clear my head and do one thing at a time.

An artwork shows a hand holding a pen writing a list. In the image a persons real hand can be seen at the bottom. I write lists down to clear my head and do one thing at a time.(ABC News: Mark du Potiers)

Transitioning from one task to another can be difficult for me. 

I find playing music or going for a quick walk usually helps me with starting a new task.

I celebrate the small wins, like ticking something off my to-do list.

An artwork shows a person hiking with a pole and backpack with mountains and greenery in the background. I find playing music or going for a quick walk usually helps me with starting a new task.(ABC News: Mark du Potiers)

I’ve learned that eating a healthy diet and having good sleep hygiene is important in managing my ADHD.

So, I make sure that I am having good sources of protein and prioritising rest.

An artwork showing a black cat in a bedwith a thought bubble showing an orange, drumstick and apple. I’ve learned that eating a healthy diet and having good sleep hygiene is important.(ABC News: Mark du Potiers)

I’m still learning how to be friends with my ADHD brain and my invisible disability. 

I find making an effort to be gentle, kind and reasonable with myself is the best approach to have.

An artwork showing two people embracing. I’m still learning how to be friends with my ADHD brain and my invisible disability. (ABC News: Mark du Potiers)

This article was commissioned as part of the ABC’s coverage of International Day of People with Disability.

Mark du Potiers is a visual artist based in Brisbane — he has Australian, Hong Konger, and Chinese heritage and was diagnosed with ADHD in his 30s.

This story was produced with support from Claudia Williams.