ADHD Unpacked: From the hosts of The ADHD Adults Podcast

by Mr Alex Conner, James Brown

'Essential reading' Tom Watson

Think you have ADHD and looking for help?
Recently diagnosed and thinking, what now?
Looking to support and understand an adult with ADHD in your life?

From the hosts of The ADHD Adults comes this accessible, authentic and unfiltered guide to understanding adult ADHD. You'll find science-backed facts on what ADHD actually is, how it shows up in everyday life, personal reflections (sometimes painful, often hilarious) and tips and tools for coping.

Join Alex and James as they walk you through ADHD myth-busters (it's not a trend, technology doesn't cause it and medication can be effective - 80% of people who take ADHD medication think so!), the long-held perceptions of ADHD (did you know that it was once known as 'a defect of moral control'?!), to why intention and emotion regulation disorder might be a better name for it.

ADHD Unpacked is the relatable, reassuring and downright funny handbook you need to survive and thrive with ADHD.

'A true gift to the community' Hana Walker Brown, author of A Delicate Game

'A deep dive into the science, understandings and misunderstandings of ADHD' Anita Bhagwandas, author of Ugly

Genres: Adhd, Nonfiction, Psychology, Health, Self Help

277 pages, Kindle Edition

Published March 13, 2025

Reviews

[Emma · Rating 5 out of 5]

Alex Conner and James Brown’s book ADHD Unpacked, published this week, is one that I have been eagerly awaiting the publication of and ordered the moment it went on pre-release. I was not disappointed, despite James and Alex’s continual, self-deprecating jokes about the book.

If you unaware of them, Alex Conner and James Brown are the hosts (along with Sam Brown, also known as Mrs AuDHD) of the fantastic ADHD Adult Podcast. They are both scientists with lived experience of ADHD, who, among many, many other things, give talks and run workshops on subjects such as The Science of ADHD, ADHD and Psychedelics, ADHD and Burnout, and ADHD and RSD, most often with the organisation Seed Talks.

Their new book ADHD Unpacked is a characteristically wonderful combination of science, lived experience, humour and compassion for the ADHD community. If you are unaware of what ADHD is, or still somehow think it is something that naughty seven year boys are diagnosed with, ADHD is a neurological condition that between 2.5 and 5 percent of the population is born with. It is a condition that has been described in medical literature for hundreds of years, but it was not until 2008 that it became a formal medical diagnosis for adults (to be clear, you do not develop ADHD as a adult, you have to have had symptoms as a child to get a diagnosis).

Despite its name, ADHD doesn’t involve a ‘lack’ of attention. As James and Alex explain:

‘ADHD can essentially be reduced to challenges with regulating three simple things: attention, emotion and inhibition. Emotional regulation … is pretty much a universal problem for people with ADHD. Problems regulating ‘attention’ is in the title of the disorder, so that is covered (although it isn’t less attention, remember). The last one – ‘inhibition’ – refers to our lack of ability to stop ourselves being distracted or limiting our movements (so inhibiting both thoughts and actions). This lack of inhibition means our behaviour can be both impulsive and hyperactive (which is why these are kept together in the diagnosis).’ (p.21)

I think there is sometimes a tendency to view ADHD as a funny little personality quirk, something that might make someone a bit annoying if they are late, forgetful or disorganised, but otherwise a fun and interesting person to be around. It is not. ADHD is a neurological disorder with changes to both the anatomy and the physiology of the brain, which can have severe, life-long negative effects on every aspect of a person’s life, if they remain undiagnosed, untreated and unsupported.

Some of the outcomes of undiagnosed and unsupported ADHD include increased risks of substance use issues, gambling and debt, increased risks of unemployment and underemployment, increased risk of criminality, increased risk of accidental injuries and suicide, and an increased risk of premature death (p.28-9). All of this is avoidable with treatment and support! And if you think that ADHD is over-diagnosed and treated, given that at least 2.5 percent of the population has this condition (a very conservative figure) but only 0.02 percent are routinely prescribed ADHD medication in the UK, (p.78) there is evidence that it is, in fact, massively under-diagnosed and under-treated.

I received an advance copy of this book from Bloomsbury via Netgalley (my views expressed here are my own!) but I cannot wait to get my own (hard) copy of the book to reread. I highly recommend this book to anyone with ADHD, or who thinks they might have ADHD, to anyone with friends or family or colleagues with ADHD, and to anyone who would like to learn more about this condition.

James and Alex do not shy away from the science in this book – you will learn about the genetics, brain structures and brain networks involved in ADHD – which is not surprising since they have both had long careers in science communication, but they do so with humour and recognition that much of their readership will have difficulties with sustained attention and focus! They are also open and vulnerable about their own struggles with ADHD and co-morbid conditions, and the impact that these have had on their mental health. And, finally, they give their readers tools and things to consider for dealing with ADHD in their own lives or the lives of those around them.

I will leave you with one of my favourite moments in the book. In Chapter 11 (Emotions and rejection in ADHD) they describe the parts of the brain involved in emotional regulation, including ‘the amygdala (from the Greek word for almond, because of the shape of this brain part, not its flavour, probably)’ (p.183) before, towards the end of the chapter, when describing two of the emotional co-morbid conditions (alexithymia and anhedonia), they use the expression: ‘the almond-flavoured amygdala.’ (p.195)

Go and buy this book! Learn about ADHD and how to support the people in your life (including yourself, if you have this condition) to lead lives where we ‘can be more successful and internally peaceful.’ (p.265)

Review originally published at https://wonderingsteps.substack.com/p...

[Rebecca House Howe · Rating 5 out of 5]

I started listening to the ADHD Adults podcast when there were only 2 episodes and the timing was perfect for me as I’d not long been referred for an ADHD assessment, when only a few months earlier I’d had no idea that ADHD wasn’t something only kids have and grow out of. I just thought I was useless. I was on the NHS waiting list for over 3 years and needed to keep the hope alive that I would ever get to the end of it. Their podcast kept me going, and helped me to navigate the masses of misinformation and the ‘superpower narrative’ which were making me feel like I couldn’t even do having ADHD properly. It’s not a superpower for most of us. It’s a serious debilitating problem. If it was a superpower we wouldn’t need help or treatment, and if we insist on putting out the message that it’s a superpower, how can we expect anybody to support us, treat us, or make reasonable adjustments for us?
The book is even better than the podcast, and I wish I’d had it available to me in 2021. It’s easily digestible and presented in manageable chunks, and offers the actual science (including the big sciencey words) but in an easy to read (and more importantly- not boring) way.
If you need help understanding or coming to terms with your diagnosis, or want to learn more about how to better support yourself while you wait for diagnosis, this is the ideal books. It’ll help you understand but it will never trivialise your symptoms. If you’re looking for something for a loved one to read so that they can understand and support you, this is it. It’s perfect. I’ll be buying several more copies for my friends and family.

[Jemma Love · Rating 5 out of 5]

I first met James and Sam when they came to watch to watch me in ‘Bowie Experience’ at the Birmingham Alex (so an Alex was present in a way!) and as a neurodiverse person their support of our community means as much through their support through this wonderful book, their podcast and charity, means as much every day as it did that night!

‘ADHD Unpacked’ may be the first book I’ve ever read that has someone like me genuinely in mind. The font made it so easy to read that I felt like I was taking all the information in without having to reread constantly. Alex and James have made psychoeducation, something which the NICE guidelines say all those diagnosed with ADHD should received, accessible and most importantly free of the nonsense that you often see on social media about ADHD being a superpower in and of itself. Reading this book has reminded me that it’s okay to be who I am and given me several strategies for challenging the misconceptions that I often struggle to handle when facing both external and internal stigma. An excellent resource from the most honest and relevant advocates for our community.

[Jo Saunders · Rating 5 out of 5]

Brilliant unpacking of ADHD to better understand how to manage yourself while living with this badly named ‘disorder’.

Dr James Brown and Dr Alex Connor are so easy to listen to, likeable, knowledgeable and well researched. Evidence based with lived experience woven in to make sense of the diversity within this neurological disorder that can have us feeling like failed humans.

If you are a fan of their podcast, you will find this a no -sweary version that is useful to those with or supporting someone with ADHD.

If you haven’t listened to ADHD Adults podcast then be sure to subscribe after consuming this book, but be prepared for colourful language, real emotions and experiences. And the banter that lives between good friends and partners (with the addition of the wonderful Mrs AuDHD).

I cannot recommend this book enough. Whether diagnosed or not, listen. It will help. You are not alone. You are not broken. You are fabulous.

James and Alex, love your purpose and look forward to the weekly episode drop.

[kashiichan · Rating 4 out of 5]

The two authors of this book are scientists and science communicators. They run a weekly podcast called ‘The ADHD Adults’, which "tries to make sense of all the ADHD science and evidence, comparing it with our lived experiences, and deals a lot with the stigma, myths and misunderstandings out there on the internet." At the time of writing this review, I have not yet listened to any of the episodes.

Alex Connor and James Brown start this book with an overview of what ADHD is, including its history. Though what we now call ADHD has been around since the early 1900s, it wasn't possible to formally medically diagnose ADHD in adults until 2008. The authors note many interesting points, including that "a ‘diagnosis’ of ADHD might be medical and biological, but also includes a subjective social element based on how damaging it is to the person specifically."

The rest of the book contained information on lots of other topics, but was divided into chapters and clear sub-sections. For example, the chapter on ADHD diagnosis contains the following:

▪ What can people actually get diagnosed with?
▪ How do they decide if you are diagnosable?
▪ What is a typical process of ‘ADHD diagnosis’?
▪ What are the behaviours and symptoms of the different ADHD types?
▫ Inattentive-type ADHD
▫ Hyperactive-impulsive type ADHD
▫ Combined type ADHD
▪ What is meant by a ‘full developmental and psychiatric history from early childhood’?
▪ Observer reports and assessment of the person's mental state
▪ Checklist for preparing for your ADHD diagnosis
▪ Common questions you may want to ask about getting diagnosed
▪ I have my ADHD diagnosis, so what next?

Rather than being overwhelming, this kind of structure means that there are plenty of places where readers can stop and take a break, or perhaps skip around the book depending on what parts they are most interested in reading at that time. Also, each chapter provides a short summary of what was covered before the next chapter begins. It's a very ADHD-friendly way of writing, and I'd appreciate if more non-fiction books were formatted in this kind of way.

While much of the information in this book isn't new to me, the language used made it really easy to comprehend without also feeling like the authors were being patronizing. The way they phrased their explanations and analogies improved my understanding of certain concepts, and made it much easier to relate my own experiences to the topic being discussed. In particular, the section on ‘emotional dysregulation in the workplace’ helped me understand something that has caused me a lot of difficulty and distress in the past.

I also liked the humour throughout, which (along with examples from their personal lives) really helped ‘humanise’ the science being described. For example, in the chapter on attention they write:

Abilities vary from person to person, and this doesn't mean we all have the ability to pay attention all of the time. For example, we can't all run 100 metres in 9.58 seconds like Usain Bolt. He was able to run 100 metres at that speed. Those of us without mobility challenges also have the ability to successfully run 100 metres, but in a time that is much slower than Bolt's. But, and this is a big but: Bolt only ran the 100 metres at this speed once. This means that although he had the ability to do it, he couldn't perform at that level consistently. If he did that every hour, he would face a lot of physical (and probably emotional) damage very quickly.

Almost any ability exists in ranges, and the performance is what enables us to apply our ability to do things consistently (or well). The ability to pay attention to thoughts, tasks or people isn't much different. Technically, while we can do it sometimes (we have the ability), we might be more easily distracted and often we can't do it consistently. Performance—not ability. Even if you can run a kilometre, you can't usually do it one hundred times in a row and you can't do it as fast as Usain Bolt. You have choose what and when to do these things and to try and figure out how much that will cost physically and emotionally.

However, I was surprised by the lack of acknowledgement of autism in this book. It's off-handedly mentioned in the chapter on comorbidities, but is completely missing from the chapter describing ADHD and its associated factors (such as masking; also very common in the autistic population); on brain structure and developmental differences; the chapter on misunderstandings and myths (such as “women don't have” the condition; also a common problem for autistic folks); the chapter on the diagnostic process (which talks about evaluating whether anything else could explain certain symptoms); or the chapter on emotions (which talks about alexithymia and anhedonia; both very common in the autistic population).

Until the fifth edition of the DSM, it was not possible to diagnose ADHD and autism in the same person. This means that folks diagnosed and treated prior to 2013, as well as much of the research, usually did not consider AuDHD. More recent studies suggest that around 40% of those with ADHD also meet the diagnostic criteria for autism and vice versa. ADHD medication treatments are evidence-based and effective, but they won’t reduce autistic traits. It is important if you have autism or ADHD that the other is considered, so the right support can be provided. If only one piece of the puzzle is known, the person will likely have unexplained difficulties despite treatment. As the authors position themselves as scientists who regularly review new science and evidence, this was an unexpected blind spot that I hope future editions of the book will address.

This book is reassuring and easy to read, and I think the information inside it would benefit teens and adults alike. However it does contain occasional swear words, so parents should probably read through it first.

[Ido · Rating 5 out of 5]

The book I wish I had written, and thankfully, it has been done for us. A scientific and evidence-based book on most things ADHD. It has a nice structure, flow, approach and is up-to-date. Does not shy away from calling out the cherry-picked study results.

Thank you to #netgalley, the publisher and the authors.

This book is ideal for neurodivergent individuals, parents, carers, teachers, those working with individuals with ADHD and anyone interested in knowing more about this widely misunderstood condition/disorder.

[Richard Thornley · Rating 5 out of 5]

On the heels of my recent ADHD diagnosis, this was very helpful. None of the rah rah ADHD-is-a-superpower BS you get from some writers. I'm too cynical to believe in superpowers.

[Stuart Dillon · Rating 5 out of 5]

I so wish my teachers, my parents and I knew about this from childhood. I wonder where my life would have led had I known how to handle my 'quirks'. So many passions laid to waste, so much self-inflicted chaos with procrastination and self-sabotage at the forefront. 'He could achieve so much if he just applied himself and paid attention' was written on every school report.
This book has been such an eye-opener and my new understanding of the diagnosis alone has been worth years of therapy and will open new considerations and understanding in my profession as a mental health nurse (including how I thrive in crisis work). I must confess to my own professional bias as it felt 'everyone' was getting a diagnosis of ADHD and it felt a bit bandwagon, like when folk were all starting to say they were Bipolar type II for what was clearly emotional disorders within the personality spectrum. I'm so glad that a deepening and growing understanding of this condition is finally making sense of underlying issues within the mental health field. It has certainly helped me understand myself and my clients better and I'm already making changes to work around my specific struggles within this diagnosis as a self-diagnosed combined type.
I'm not a big fan of the medical pathway (despite my university-inflicted indoctrination, I know it has it's place but I fully believe the medical model is profit-driven and overprescribing reflects this) and a friend recently diagnosed who is very chaotic has commenced on the medical pathway so I will observe with interest.
A great book, seemingly written with ADHD readers in mind and I like the open, humorous, self-deprecating style of writing that helps normalise the diagnosis from the authors own experiences of it. Both are diagnosed of different sub-types and they tell tales of their own struggles with it. It's fascinating how much nuance lies within the diagnosis.
The one difficulty I faced reading this book was coming to terms with how much of my 'personality' is actually ADHD. I now find myself in a wilderness (after SO much spiritual and self-exploration which as I reflect seems to have come from feeling 'different') of not knowing where ADHD starts and I begin. It feels like starting over.
My friend who was diagnosed was warned by the prescribing medic that there can be profound changes in personality if the medication proves effective. It's little wonder some people choose not to and some can't accept the changes as they do not recognise themselves when on it and choose to stop it.
Highly recommended as a starting point into this field for the public and professionals alike. My knowledge of this now opens up extra considerations in my own clinical assessment practice.

[Ben Moore · Rating 4 out of 5]

A really accessible, but evidence based book about ADHD symptoms, challenges, strategies, support etc. Takes a refreshingly down-to-Earth approach, which makes a change from the (in my humble opinion) extremely grating, typical approach of 'aren't we so quirky, random, and talented' found in most books or resources about adult ADHD.

A really good companion piece to the podcast (also recommended). I really respect the myth busting and the focus on clear evidence (with the occasional bit of very slight speculation when more research is needed).

I've been doing a lot of reading and research myself (probably what they'd call 'psychoeducation') to understand myself a bit better, and the resources from ADHDadultUK have been, far and away, the most helpful and enlightening. It's been a real relief to read and listen and recognise so much of my own experience. It's also helped me to 'explain myself' (for lack of a less criminal sounding phrase) to family, friends, work, and, most importantly, my wife, more clearly!

My only criticism is that this book probably needed another round of editing! It's probably a bit harsh to call this out when both the authors have ADHD, but there were quite a lot of missing words throughout the book, and a few bits of missing information (which were 'referred to' elsewhere, despite not existing), such as the, admittedly hilarious, note in the first chapter saying that anyone who read the prologue would know that they had both been diagnosed with combined type ADHD. Having just read the prologue, I was baffled and went back to check. Nowhere to be found!

It's a very small gripe about an otherwise brilliant book! Any interested parties reading this should also listen to the podcast.

[Mel-Jo · Rating 5 out of 5]

Brilliant! This book is a must-read for anyone seeking to understand adult ADHD, whether for personal insight or to support someone else navigating this condition.

What I particularly love about "ADHD Unpacked" is its comprehensive approach. It doesn’t just delve into the personal and social challenges associated with ADHD; it also addresses the often-overlooked professional aspects. This is crucial, as many misunderstandings stem from issues like masking and a general lack of awareness in the workplace.

I wish they could make this book a mandatory reading for employers, managers, HR professionals, occupational health specialists, etc. It stands out as the most thorough and clearly articulated resource I've encountered on adult ADHD— and I’ve explored a lot, having been diagnosed with both ASD and ADHD as an adult.

The writing is fun, engaging, and so relatable that I could easily slap my photo and name on the cover, calling it an autobiography! This is a book I will read, re-read, reference, and recommend to anyone eager to learn more about adult ADHD.

[Felicity Johnson · Rating 4 out of 5]

An explicit and clear guide to being an adult with ADHD. From James Brown and Alex Conner who have been running a podcast around this subject.
The personal journeys are interesting and relatable. There are science based facts and some great myth busting of misconceptions and misinformation that people may pick up from social media.
Invaluable to understand any friends or relatives with ADHD. Some great tips for coping and shining a light on where emotions are involved.
As I am not neurodivergent, the writing doesn’t flow in a way I can absorb easily, this book is really for people with neurodivergence, but it is incredibly useful and packed with relevant information and insights.
Really interesting and if you know anyone with ADHD this would be a wonderful help. This is a fascinating subject and great to get some clarity.
Thank you to NetGalley for the informative and very interesting read.

[Emanuel · Rating 3 out of 5]

Generally fine, but with some inaccuracies/non-obvious claims:
The talk of emotional dysregulation (or more specifically rejection sensitivity) is a bit concerning (see e.g. S. Alexander https://slatestarcodex.com/2018/08/14...). On the basis of the aforementioned blog post, it does not seem obvious that rejection sensitivity is a part of ADHD. Rather ironically, the authors often criticise studies that depend on self-assessment. This provides weak evidence for the reality of rejection sensitivity.
Also, the authors mention “absence of evidence is not evidence of absence”. This is false. “absence of evidence is not conclusive evidence of absence”. It is still evidence. This is a consequence of some probability theory (see e.g. E. Yudkowsky https://www.lesswrong.com/posts/mnS2W...)
Might be more. Not sure.

[Barry Roberts · Rating 5 out of 5]

This is simply the best source of information on ADHD that I have found. There is so much misinformation on social media & podcasts that this book is a refreshing change.
Both the authors have PhD's and are or have been University professors, but most importantly, they both have ADHD, which is probably the number one criteria for writing a book on the subject.
Forget all this "ADHD is a superpower" rubbish. It's not. It's horrible. As someone who has ADHD I can assure you that my ADHD is definitely not a "superpower".
This book clearly and logically sets out what we know (very little) and what we don't know (a lot) about ADHD. It also explains, simply and clearly, how people who have ADHD experience their symptoms in contrast to the symptoms listed in the DSM 5 and the International Classification of Diseases (ICD), which is produced by the World Health Organization (WHO).
Definitely a book that I will refer to a lot and that I will also be recommending to everyone.

[Dawn · Rating 4 out of 5]

I found this book to be both serious and humorous It gave real life examples and stories as well as plenty of facts and explanations about ADHD. It was a good balance as I didn’t want to read just the science bits and the personal experiences really helped to lift the book.

It was engaging and interesting and gave me an insight into living with ADHD.

Thanks to NetGalley and the publishers for a copy of this book in exchange for an honest review.

[Alana]

While I do think this book was full of tons of useful information, I was hoping for more actionable guides and tools. To be fair to the book, I don't think it ever promised that? so this could be a case where I think this book would be great for someone who is really new to ADHD and not someone who is already familiar with the topics covered in this book!

[Susanna · Rating 4 out of 5]

Reached 200 pages and felt I'd read enough. It was getting a bit dense towards the end.

[Andria · Rating 4 out of 5]

Audiobook. I think I have to read or listen to it again, because I got so distracted. I did not absorb the information as well as I’d like.. 😩

[Nageen · Rating 2 out of 5]

Nothing new.

[Rosie Viva · Rating 5 out of 5]

I interviewed James and learnt so much using this book to prepare for the event. For friends who have ADHD I think this book has helped me understand the condition so much better.

[Scarlet Howard · Rating 4 out of 5]

slay diva!

[Dorothy · Rating 4 out of 5]

I found this book validating and funny.

[Morgan Barnickel · Rating 5 out of 5]

I thought this book was super informative but also said in casual and funny way to keep my attention (mostly). I loved the banter between the two authors.

[Elle · Rating 5 out of 5]

This is an absolutely excellent resource for anyone with ADHD or who have loved ones with ADHD. It’s got all the essential information, while making it clear there’s still a lot we don’t know, and that everyone who has ADHD is different.

It’s also funny, lifting up what could otherwise be a bit of a dull book. It’s written in a fully accessible way, including short summaries at the end of chapters and explanations of more scientific terminology. The two doctors are clearly knowledgeable, and share their own experiences in a friendly, relatable way.

There’s a lot of science here, but again, it’s done in a way that’s accessible and prevents any of it becoming too dry. What Conner and Brown have done here is incredible, and will definitely be a great help to anyone with ADHD in their lives.