Or Are We All Just Overstimulated?

By Jamie Bussin, featuring Dr. Colleen Hartwick, ND

If you’ve ever found yourself walking into a room and forgetting why you went there, procrastinating on important tasks while reorganizing your desk for the third time, or feeling incapable of concentrating without checking your phone every few minutes, you’re not alone.

In recent years, more adults have begun wondering whether they may have ADHD. At the same time, modern life has become increasingly distracting, overstimulating and mentally exhausting. So how do you tell the difference between true ADHD and the cognitive overload many of us experience every day?

According to Naturopath, Dr. Colleen Hartwick, who I spoke with on Episode #434 of The Tonic Talk Show/Podcast, the answer is not always straightforward. This is a digest of that conversation.

ADHD vs. Modern Overstimulation

“True ADHD is a neurodevelopmental condition,” Dr. Hartwick explained. “It’s heritable, meaning there’s a strong genetic component, and it usually shows up in childhood.”

ADHD affects the brain’s ability to regulate attention, motivation and executive functioning; the mental skills responsible for planning, impulse control, organization and reasoning. Neurotransmitters such as dopamine, serotonin, GABA and acetylcholine all appear to play important roles.

But Dr. Hartwick says something else is happening today that can look remarkably similar to ADHD: lifestyle-induced inattention.

Poor sleep, chronic stress, excessive screen time, constant notifications, multitasking and doomscrolling can all impair focus and attention. Unlike true ADHD, however, these symptoms often fluctuate depending on lifestyle habits and environmental stressors.

“If you address the underlying contributors like sleep, stress and diet, the symptoms can improve significantly,” she said.

What ADHD Looks Like in Adults

Many people still picture ADHD as the hyperactive child who cannot sit still in class. But adult ADHD often presents differently.

According to Dr. Hartwick, adults with ADHD may struggle with:

• Chronic procrastination
• Difficulty starting or completing tasks
• Feeling overwhelmed by responsibilities
• Disorganization and forgetfulness
• Difficulty focusing unless deeply interested
• Becoming bored easily
• Trouble prioritizing or managing time

For many adults, these symptoms can quietly interfere with careers, relationships and overall quality of life.

The Dopamine Problem

One of the biggest factors connecting ADHD and modern distraction is dopamine.

Dopamine helps regulate, reward, motivation and attention. It allows us to narrow our focus and tune out distractions so we can complete a task.

Unfortunately, many aspects of modern life constantly overstimulate this system.

“The pings and dings from notifications, multitasking, social media reels and doomscrolling all hijack the dopamine system,” Dr. Hartwick explained.

Short-form content conditions the brain to expect rapid stimulation. After watching dozens of 15-second videos, slower tasks, such as reading, working, studying or even having conversations, can suddenly feel intolerably boring.

This constant stimulation can make it increasingly difficult to focus, even in people who do not have diagnosable ADHD.

Why Sleep Matters So Much

When discussing focus and mental clarity, Dr. Hartwick repeatedly returned to one foundational pillar: sleep.

“I consider sleep the foundation for good health,” she said. “It’s very difficult to out-supplement, out-eat or out-exercise a poor night’s sleep.”

During deep sleep, the “prefrontal cortex”, the area of the brain responsible for executive functioning, restores itself. Poor sleep impairs concentration, decision-making, impulse control and emotional regulation.

For people with ADHD, sleep problems often become cyclical. ADHD symptoms can make it difficult to wind down at night, while sleep deprivation worsens attention and focus the next day.

Improving sleep hygiene can dramatically improve cognitive performance for many people.

Diet and Blood Sugar Stability

Dr. Hartwick also emphasized the importance of blood sugar regulation for mental clarity and attention.

Blood sugar spikes and crashes can significantly affect energy, mood and focus.

High blood sugar can contribute to fatigue and poor concentration, while low blood sugar triggers stress hormones like cortisol and adrenaline, placing the body into a physiological stress response.

“When your body is in threat-detection mode, it’s very hard to focus,” she explained.

To stabilize blood sugar, Dr. Hartwick recommends:

• Eating adequate protein
• Including healthy fats at meals
• Avoiding skipped meals
• Increasing fibre intake
• Reducing excessive sugar consumption

These strategies help maintain steady energy and cognitive performance throughout the day.

Exercise Improves Focus Naturally

Movement is another critical tool for improving attention and cognitive function.

Exercise increases important neurotransmitters involved in focus and learning, including dopamine and acetylcholine.

For people who spend long hours sitting at desks or computers, Dr. Hartwick recommends “exercise snacks”: brief periods of movement throughout the day.

That could include:

• Squats between meetings
• Short walks
• Stretching
• Climbing stairs
• Light mobility exercises

These small bursts of movement can help restore focus and mental energy.

Supplements That May Support Focus and Attention

Dr. Hartwick also discussed several supplements commonly used to support cognitive performance and mental clarity.

Omega-3 Fatty Acids

EPA and DHA, found in omega-3 fatty acids, support brain structure, neurotransmitter communication and inflammation reduction.

“When inflammation is high, our brain is robbed of important neurotransmitters like serotonin and dopamine,” she explained.

Magnesium and Zinc

These minerals help the body produce neurotransmitters involved in focus and mood regulation.

B Vitamins

Vitamin B6, folic acid and B12 support methylation and neurotransmitter production, including dopamine and serotonin.

Probiotics and Gut Health

Dr. Hartwick emphasized the importance of the gut-brain axis.

The gut produces many neurotransmitters involved in mood and focus, including serotonin and GABA. Supporting gut health through probiotics or fermented foods may positively impact cognitive performance.

Natural Supplements for Immediate Focus

When it comes to supplements that may help improve focus in the moment, Dr. Hartwick highlighted one favourite: L-theanine.

Found naturally in green tea, L-theanine promotes calm without sedation by increasing GABA activity in the brain.

“I think of GABA like the brakes,” she explained. “It helps slow things down.”

L-theanine may be especially helpful for people whose distraction is driven by overthinking and mental noise. According to Dr. Hartwick, it can begin working within 15 to 20 minutes.

She also mentioned:

• L-tyrosine, an amino acid involved in dopamine production
• Adaptogenic herbs such as rhodiola and ashwagandha to help buffer stress

Where to Start If You Feel Constantly Distracted

For anyone struggling with attention, focus or overwhelm, Dr. Hartwick recommends beginning with an honest assessment of daily habits.

Ask yourself:

• How is my sleep?
• Am I constantly multitasking?
• Am I spending too much time on screens?
• Am I eating balanced meals?
• Am I physically active?
• How high is my stress level?

“Start with those diet and lifestyle foundations,” she advised.

If problems with attention persist despite addressing those factors, it may be worth consulting a qualified healthcare professional to explore possible nutritional deficiencies or ADHD assessment.

In a world built to fracture our attention, improving focus may not always require a diagnosis. Sometimes, it starts by reclaiming the basics: sleep, movement, nutrition and learning how to quiet the noise.