Source: Michelle Carter
Hi, I’m Michelle Carter, and I have ADHD.
One of the most frequent questions I’m asked is, “How do you balance having ADHD with everything else in your life?” My answer is simple: What is balance? I don’t think I’ve ever truly achieved balance, but over the years, I’ve discovered what works for me.
For me, ADHD isn’t a limitation, it’s a superpower. It has shaped how I see the world and helped me uncover solutions others may not have thought of. ADHD has taught me to take the scenic route in life, and in doing so, I’ve learned lessons and discovered opportunities I wouldn’t trade for anything.
Whether you’re reading this because you have ADHD or because someone in your life does, I want to encourage you: ADHD doesn’t take away from who you are; it adds to you. It’s not a flaw but a unique way of thinking, moving, and succeeding. Let’s dive into how I’ve embraced ADHD and how you can, too.
What is ADHD? A Quick Overview
ADHD, or Attention-Deficit/Hyperactivity Disorder, is a neurodevelopmental condition that affects how people focus, regulate their attention, manage impulses, and control their energy levels. It’s often categorized into three types:
- Inattention:
- Difficulty focusing on tasks or conversations
- Forgetfulness in daily activities and trouble organizing tasks.
- Tendency to make careless mistakes or miss important details.
- Hyperactivity:
- Feeling restless or needing to move, even in situations where it’s inappropriate.
- Difficulty staying seated for extended periods or always needing to be active.
- Impulsivity:
- Acting without thinking, interrupting conversations, or engaging in risky behaviors.
- Struggling to delay gratification or wait one’s turn.
For many, these traits can make daily life challenging. But for me, understanding and embracing these aspects of myself has been key to success.
ADHD and My Journey to Olympic Gold
When people ask me how I became an Olympic champion with ADHD, I’ll admit it surprises me. I think, Why would ADHD hold me back from achieving my dreams? But when I consider ADHD traits, impulsivity, struggles with delayed gratification, and a need for constant movement, I can see why someone might think it could’ve been an obstacle. Yet, these very traits taught me the discipline, patience, and creativity I needed to succeed.
The 20-Year Journey to Gold
My journey to Olympic gold didn’t happen overnight, it took 20 years. From the first time I threw a shot put to standing on the podium, I had to practice delayed gratification. This meant resisting the urge to demand immediate results and embracing the long, sometimes frustrating process of improvement.
In track and field, every season builds toward a peak performance. My goal wasn’t to throw my farthest at the beginning of the year but to build momentum for that one critical throw at the end. I learned to trust the process, even when it felt slow, and focus on the incremental steps forward.
Lessons from the Track and Field: Building Success with ADHD
- Break Goals Into Steps
Achieving an Olympic gold medal was a monumental goal, but I didn’t focus on that every day. Instead, I set small, achievable targets. Some years, my goal was to improve by half an inch. Other times, it was to stay consistent and maintain progress. Each step built toward the bigger dream.
- Consistency in Training
Consistency is hard for anyone, and with ADHD, it’s even harder. There were days when training felt repetitive or unproductive, but my dad, who was also my coach, would remind me: How many times do you need to do it to get it right? As many times as it takes. That mindset helped me stay focused on the long game.
- Structure with Flexibility
I thrived on structure, but I also needed flexibility. I set routines for training and recovery, but I gave myself space to adapt. For example, if I wanted a weekend off, I’d stack my workouts earlier in the week. This balance of structure and freedom kept me motivated.
- Visualization
One of the most powerful tools I used was visualization. I’d imagine myself throwing the perfect shot, winning competitions, and standing on the podium. This mental rehearsal made my goals feel achievable and prepared my mind and body for success.
Why Greatness Takes Time
Imagine making a cake from scratch versus a box mix. The box mix is quicker and easier, but a scratch-made cake has something special. It takes time, precision, and care to mix each ingredient, let it rest, and bake it to perfection. That’s how I view my journey with ADHD and life in general.
Quick results might satisfy you temporarily, but the process of building something slowly and thoughtfully creates something far more rewarding.
Source: Michelle Carter
Challenges I’ve Faced with ADHD
- Impulsivity in Competition
Impulsivity isn’t always helpful in sports. I once decided, mid-competition, that a cartwheel might help me loosen up. While it worked that time, it wasn’t exactly a strategic move! Learning to channel impulsivity productively was an ongoing challenge.
- Struggles with Recovery
ADHD made sitting still feel impossible, but recovery is essential for athletes. After knee surgery in 2017, I was forced to rest. It taught me the value of listening to my body and allowing time for healing, a lesson I carry with me now.
- Boredom in Training
Training can get monotonous, so my dad and I made it fun. We turned drills into games and competitions, keeping the fire alive even during long, repetitive sessions.
ADHD as a Superpower
Despite its challenges, ADHD has been a gift. It made me adaptable, creative, and unafraid to approach problems differently. When I walked into a plus-size pageant, it pushed me out of my comfort zone. It taught me confidence in how I presented myself, a skill that translated to my persona as the “Shot Diva.” ADHD helped me see opportunities and solutions that others might overlook.
Thriving with ADHD
- Embrace Your Differences: ADHD isn’t a barrier, it’s a unique way of thinking and living.
- Build a Support System: Surround yourself with people who believe in you, like my family and coach.
- Set Clear Goals: Break big dreams into smaller, actionable steps.
- Be Patient with Yourself: Greatness takes time, but it’s worth the wait.
- Celebrate Progress: Even small wins matter.
ADHD is a Gift, Not a Limitation
As someone who was told I wouldn’t succeed because of ADHD, I can confidently say those predictions were wrong. ADHD didn’t stop me from becoming the first American woman to win Olympic gold in the shot put, it fueled my journey.
If you have ADHD or love someone who does, know this: ADHD doesn’t limit your potential. It’s a different way of thinking, and with the right mindset and support, it can become your greatest strength.
The world needs your unique perspective, so embrace it, work with it, and use it to achieve your dreams. Great things take time, let’s get to work.
Aug 12, 2016; Rio de Janeiro, Brazil; Michelle Carter (USA) celebrates winning the gold medal in the women's shot put event at Estadio Olimpico Joao Havelange in the Rio 2016 Summer Olympic Games. Credit: Kirby Lee-Imagn Images
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