Nerys Hall – Learning to Work With ADHD, Not Against It
Introduction
Nerys Hall is a Junior European medallist and GB marathon kayaker, and at only 18, her wisdom, insight and emotional intelligence far exceed her years. As a high-performance athlete with ADHD, she opens up about the difference her diagnosis has made – not just in her sport, but in her life.
“I got diagnosed a bit more than a year ago through my school,” she says. “It was a bumpy journey, but it was really nice to finally have that clarity of knowing why I was struggling.”
From masking and meltdowns to performance and self-belief, Nerys talks openly about her experiences and shares the internal challenges many neurodivergent athletes face – especially when they appear to be ‘coping’ on the outside.
Diagnosis and Liberation: “It was such a freeing feeling”
Like many, Nerys’s diagnosis came after years of emotional struggle.
“I went through a few years of anxiety and depression, especially during and after COVID,” she explains. “But it turns out I don’t actually have anxiety or depression – I have ADHD. And those feelings were just a result of not understanding what was going on with me.”
Her school teachers played a key role in her getting diagnosed.
“They were amazing,” she says. “They just came out and said, ‘I think you’ve got ADHD. Let’s see what we can do about that.’”
For Nerys, this moment of truth was life-changing.
“It was so nice to know I wasn’t feeling like that for no reason,” she says. “There were things I could do to get back to where I wanted to be.”
The Impact of Acceptance: “It’s not an excuse – it’s a reason”
Diagnosis didn’t erase her ADHD traits, but it gave her permission to accept and manage them.
“I feel like some of my symptoms actually got more visible after my diagnosis,” she laughs. “Because I allowed myself to express them. I wasn’t constantly fighting them anymore.”
That acceptance allowed her to conserve energy and start building strategies that worked.
“It’s not an excuse – it’s a reason,” she emphasises, echoing the words of one of her teachers. “That difference is really important.”
ADHD in Sport: “When a boat runs well, it feels like everything’s right”
As an athlete, Nerys’s ADHD has both challenged and empowered her. One of the biggest shifts since diagnosis is her emotional regulation during training and competition.
“I used to get very overwhelmed in sessions, and I thought I was just being weak. I’d beat myself up over it,” she says. “Now I give myself a bit of space and come back when I’m ready. And I perform better because of that.”
She also talks about the sensory benefits of paddling and being outdoors.
“Being outside is so good for me. It breaks hyperfixation cycles. And there’s something really smooth and satisfying about kayaking. When the boat runs well… it’s powerful, rhythmic, and everything feels right.”
That physical rhythm often helps bring calm to the mental chaos.
“It helps me get into a flow state,” she says. “And it’s not always about the performance – it’s about how I feel.”
From Shame to Self-Compassion: “I allowed myself to sit in it”
Reflecting on a recent training session, Nerys shares how she used to internalise shame when she wasn’t performing “perfectly.”
“There was a session where I missed the first two efforts because I didn’t want to be around certain people in the group,” she says. “Before, I would have told myself I was rubbish and weak. But this time, I allowed myself to feel it. I gave myself space. Then I went back and gave the rest of the session everything.”
Instead of masking or forcing herself through it, she pulled herself into the emotional discomfort, sat with it, and moved forward.
“That’s the ADHD learning curve,” she says. “Accepting it so you can work with it – not against it.”
ADHD Strengths: Empathy, Creativity and Adaptability
Asked if she sees her ADHD as a strength in sport, Nerys takes a beat.
“I’m not great at naming my strengths,” she admits, “but I’d say empathy is a big one.”
She credits her lived experience for helping her understand and connect with others.
“I know what it feels like to have your needs not met. That’s made me a better communicator in team boats and training groups.”
She’s also a bottom-up thinker, meaning she often problem-solves in creative ways.
“I notice the little details and I adapt fast. That helps in team boats especially – I can sync up with others really well.”
But she’s quick to add that some strengths can also be double-edged.
“I want to look after everyone. That empathy can be exhausting sometimes.”
Changing the Narrative: “People assume you’re lazy – that’s so hard to shake”
One of the biggest barriers Nerys has faced in sport is the assumption that ADHD equals laziness.
“I used to worry constantly that people thought I wasn’t trying hard enough,” she says. “But I was trying really hard – I just wasn’t doing things the way they expected.”
This assumption doesn’t just come from coaches – it can be implicit in the culture.
“In canoeing, there’s often this idea of ‘this is the way we’ve always done it, so this is how it works.’ But not everyone works like that. We’re losing people because of that mindset.”
Nerys credits her support system – her coach, a few key friends, and her own self-awareness – with helping her stay in the sport.
“If I hadn’t had those people, I probably would have left,” she says. “That’s how damaging those assumptions can be.”
Learning to Love Sport Again: “I want to love it without the medals”
Now at a turning point in her athletic career, Nerys is focusing on redefining her relationship with the sport she loves.
“I’ve had goals like Junior team selection and medals. But next year, I won’t have that – I’ll be moving into a new age group, and I won’t be at the top.”
So she’s shifting her focus.
“I want to learn to love it without the medals – to enjoy the process for what it is. If I still love it when I’m 25 and I want to try for the Olympics, I will. But that love has to be there first.”
It’s a mature outlook – and one that will probably lead to long-term performance gains.
“When you feel better within yourself,” she says, “you’re capable of so much more.”
Final Thoughts
Nerys Hall’s journey is proof that acceptance, trust, and self-awareness can transform the way neurodivergent athletes experience sport. Her story highlights a truth many overlook: ADHD is not laziness, weakness, or lack of effort—it’s difference. And when difference is understood, it becomes strength.
From empathy and creativity to adaptability and resilience, Nerys shows that neurodivergent athletes bring powerful qualities to their sport. But these strengths only flourish in environments where communication is clear, trust is built, and assumptions are challenged.
Her message is simple but vital: stop fighting against ADHD, and start working with it. When athletes are given the tools, space, and support they need, they not only stay in sport—they thrive, and the whole system grows stronger.
Follow Nerys on Instagram @nerys_hall
Key Takeaways for Neurodivergent Individuals
Accept your differences
→ Self-judgment only compounds overwhelm. Acceptance allows you to work with your traits, not against them.
Find your ‘flow’
→ Sport can offer structure, routine, and sensory balance – especially when you find the right environment.
You’re not lazy
→ Reframe your ‘inconsistencies’ as signals – not failings.
Key Takeaways for Peers, Supporters, and Parents
Try not to assume
→ Just because someone isn’t performing the same way you would, doesn’t mean they’re not trying.
Listen and observe
→ Be the person who spots a pattern and reaches out with compassion.
Language matters
→ Terms like “lazy” or “not trying” are deeply harmful when the root issue is misunderstood.
Key Takeaways for Coaches, Leaders, and Organisations
Build trust
→ Strong coach-athlete relationships can transform performance – especially for neurodivergent athletes.
Simplify, don’t minimise
→ Break instructions into manageable chunks. Use visuals. Be willing to repeat and reframe.
Invite feedback
→ Give athletes a chance to tell you how they work best – and believe them.
Originally a recorded interview, this blog post was written by Caragh McMurtry. Subheadings were added by the Neurodiverse Sport team to support readability.
