Managing an ADHD Diagnosis in Adulthood

14 Oct Managing an ADHD Diagnosis in Adulthood

As our understanding of ADHD has evolved in recent years, an increasing number of adults—especially women—are receiving diagnoses later in life. Many women with ADHD have historically gone unrecognised due to their less overtly disruptive symptoms compared to their male counterparts, who often exhibited more externalising behaviours in childhood.

While receiving an ADHD diagnosis as an adult can initially feel overwhelming, it’s essential to recognise the potential benefits of combining psychological strategies with medication. A psychiatrist typically oversees the medication aspect, while a registered clinical psychologist can provide valuable behavioural strategies to help manage attention difficulties. Interestingly, many adults diagnosed later in life may have already developed effective compensatory strategies—often without realising it.

Here are some practical strategies for managing ADHD:

1. To-Do Lists: Create simple, achievable lists of tasks to cross off as you complete them. This not only helps keep you on track but also fosters a sense of accomplishment at the end of the day.
2. Using Calendars: Utilise a whiteboard weekly planner to visualise and organise your tasks, making it easier to manage your time.
3. Setting Reminders: Leverage smartphone alarms and apps to remind you of important tasks and appointments.
4. Minimising Distractions: Reduce interruptions by setting your phone to ‘Do Not Disturb’ or ‘Flight Mode,’ studying in quiet environments like libraries, and choosing to work in an office rather than from home when possible.
5. Body Doubling: Work alongside someone who is also focusing on their tasks. This technique can enhance concentration and accountability.
6. Breaking Tasks Down: Divide larger tasks into smaller, manageable chunks, focusing on completing one or two at a time.
7. Practicing Self-Care: Prioritise your mental health by maintaining a balanced diet, getting adequate sleep, and engaging in regular exercise. These factors can significantly improve your attentional capacities.
8. Setting Timers: Use timers to allocate reasonable time estimates for tasks. It can be helpful to consult others for their input on how long tasks typically take and then add a buffer to accommodate your unique processing style.
9. Prioritising Your Time: Regularly review your to-do list and prioritise tasks based on importance. Consider using colour coding to visually distinguish high-priority items.

By integrating these strategies into daily life, adults with ADHD can harness their strengths and develop effective routines that promote success and well-being. If you would like to have a conversation further on how to navigate this, please contact us at Prosper Health Collective for further information on 6381 0071.