Diagnosed with ADHD? Don't Panic: 12 Things You Should Do

17 December 2024

By Andrew Lambert

Diagnosed with ADHD? Don't Panic: 12 Things You Should Do featured image

Diagnosed with ADHD? Don't Panic: 10 Things You Should Do

Being diagnosed with ADHD, even if you already think you have it can be a life-changing moment. The feelings of relief and validation are often offset by those of regret, anger and despair. They say that knowledge is power and nothing is closer to the truth when it comes to an ADHD diagnosis. Now that you know what you are dealing with, you can use that knowledge to improve your life.

So, you've just been diagnosed with ADHD. Whether it's come as a shock or a sigh of relief, it's normal to feel overwhelmed. The important thing is not to panic. Don't make any rash decisions you may regret later and let it sink in for a few days. Remember that this is the start of a journey toward understanding yourself better and learning how to thrive with ADHD. Here are 10 things to do next:

1. Breathe and Let it Sink In

First, take a deep breath. You're not broken or lazy or making excuses, your brain works differently from some other people. You may have the feeling that everything now makes sense. A diagnosis isn't a bad thing; it

doesn't define you, and it's not an excuse. Think of it as a map to help you better understand who you are and why you are the way that you are.

2. Educate Yourself

Knowledge is power. Learn about ADHD: its types, symptoms, and how it affects executive functions. Your natural instinct will probably drive you to this. There are many resources to gain information, such as books, websites, seek out and talk to others with ADHD and reach out to trusted professionals. Start with books like "Driven to Distraction" by Dr. Edward Hallowell or websites like ADHD UK.

There are also many influencers on social media who share their lived experiences, such as Jessica McCabe, who has an excellent YouTube channel called "How to ADHD".

Be aware that on social media, there is no regulation and very little fact-checking, so the resources are of varying use. The best advice is if it doesn't gel with you, leave it alone.

3. Stop the Self-Blame

ADHD can make life harder in today's neurotypical-focused society but it's not a character flaw and, therefore, isn't something that can be "fixed". Your brain is programmed to work differently, that's all. Think of it as comparing Mac OSX with Windows, they both do the same job, but each works differently, and each has its own strengths and weaknesses. Struggling with time management, focus, or impulsivity doesn't make you weak. Replace self-judgment with compassion, you're doing your best.

4. Talk to a Professional

ADHD is best managed with support. Schedule follow-up appointments with your GP, psychiatrist, or ADHD specialist. They can guide you on treatment options like therapy, coaching, or medication.

5. Consider ADHD Coaching

Just diagnosed with ADHD - Two people sitting and talking with the Tyne Bridge in the background. — Meaningful conversations by the River Tyne – connecting and reflecting with the iconic Tyne Bridge as a backdrop.

An ADHD coach (like the services we offer at ADHDaptive) can help you turn insights into action.

We focus on understanding your brain, your strengths, your challenges, and what motivates you. We will also help you build strategies for managing time, building good habits, breaking down life's challenges into manageable steps, and looking at practical tools to help you.

The important thing is it's based on you and your unique brain and not a generic one-size-fits-all all framework.

6. Explore Medication (If It's Right for You)

Medication isn't for everyone, but for many, it can be life-changing. Speak to your doctor about options, benefits, and side effects.

7. Meditation

Meditation is a practice where you focus your attention, often on your breath, thoughts, or sensations, to achieve mental clarity, calmness, and awareness. It typically involves sitting still, being present, and observing thoughts without judgment. Medication can help improve focus, impulsivity, and emotional regulation, key challenges for many people with ADHD.

8. Build Your Support System

Two women sitting outdoors, holding hands and smiling during a coaching session in a bright green field. — Empowering support and connection – a moment of trust and understanding during an ADHD coaching session in nature."

Remember that you are not alone. Talk to trusted friends, family, or colleagues about your diagnosis. You'll more than likely find that people are more understanding and supportive than you think. There are millions of fellow ADHDers out there, the majority of whom haven't been diagnosed or aren't even aware. Sharing thoughts and experiences can be enlightening and incredibly validating. Also, consider joining ADHD support groups—online or in-person—where people get it. When you find "your tribe" you will know it and you won't feel alone.

9. Make some practical changes

Small changes in your environment can make a massive difference. Try:

Decluttering your workspace.
Using timers or alarms for tasks.
Creating visual reminders (sticky notes, diagrams, calendars).
Your surroundings should support your brain, not work against it.

10. Master Your Time Management

Time can feel slippery with ADHD. There are some simple strategies that may help:

Use one calendar to track everything.
Break tasks into small, actionable steps. You can't boil the ocean!
Use tools like Pomodoro timers to focus in short bursts.

11. Embrace ADHD-Friendly Tools

There are so many apps and tools designed for ADHD brains:

Todoist or Trello for task management.
Brain.fm for focus-enhancing background sound.
Notion for organising your thoughts and projects.

12. Take Care of Your Body

Person hiking through green mountains under a clear sky, symbolising the importance of physical activity for ADHD. — Move your body, clear your mind – physical activity is key to managing ADHD and improving focus.

Exercise, sleep, and nutrition play a huge role in managing ADHD. Regular movement (even just walking) helps reduce hyperactivity and improve focus. Prioritise good sleep habits, and fuel yourself with ADHD-friendly foods.

Eat plenty of nutrient-dense, whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats to support brain function, energy levels, and focus.

Avoid foods which are high in sugar, artificial additives, processed, or overly refined, as they can cause energy crashes, worsen hyperactivity, and impact focus.

Bonus Tip! Celebrate Your Strengths

ADHD isn't all struggles! Your brain has its own strengths. Creativity, problem-solving, hyperfocus, and resilience are just a few strengths common in ADHD individuals. Celebrate what makes you you instead of dwelling on what you can't do.

Final Thoughts

Being diagnosed with ADHD doesn't mean you're starting from zero, it means you're starting with clarity and knowledge. There's a whole world of tools, support, and understanding out there to help you thrive. Take it one step at a time. And remember, you're not alone.

If you want personalised support on this journey, get in touch with us at ADHDaptive. We're here to help you turn your ADHD challenges into opportunities for growth.

You've got this.