ADHD Diagnosis: First 5 Things to Do

So, you’ve been diagnosed with ADHD — now what? 

Receiving a diagnosis in adulthood is far more common than you might think, and it’s important to understand that it brings clarity, not confusion. 

This is often a moment when experiences that once felt inexplicable begin to fall into place, like pieces of a puzzle finally coming together. 

A diagnosis doesn’t change what has already been happening in your life; rather, it gives a name to your experience and opens the door to tailored solutions. Let’s go through the first five things every adult should do after being diagnosed with ADHD. 

Processing Your Diagnosis 

Let’s start at the beginning. The first step is to give yourself the time and space to process the fact that the way you have experienced life has been influenced by a condition called ADHD — and that receiving this diagnosis marks the start not only of a grieving process, but also one of exploration and self-discovery. 

For a long time, you may have lived with unanswered questions, misunderstanding, rejection, and difficulties in academic, social, or work settings. You may even have accepted labels that others believed defined you. But now it’s time to deconstruct the old version of yourself and build a new one — without masks or labels. 

The journey of processing your diagnosis is long, but necessary. There will be days that feel like an emotional rollercoaster — accept them; they are valuable messengers that deserve to be acknowledged and heard. Don’t stay stuck in the past. Remember that life is happening today, and today is the perfect moment to begin discovering who you truly are and everything you are capable of when you work with your brain rather than against it. 

Telling Friends and Family 

The second thing you’ll want to do is let your friends and family know that you’ve been diagnosed with ADHD. 

In this new stage, it’s important to invest time and effort in building a supportive network. To do this, it’s helpful to share with your loved ones what you’ve learned about ADHD and how it has shown up throughout your life. The aim is not only to inform them, but also to help your environment find answers, develop empathy, and support you effectively. 

Before telling others, make sure you gather all the necessary information about what ADHD is — and is not — how it manifests, and most importantly, the role it has played in your particular case. This preparatory phase benefits from the guidance of your therapist, as well as your own initiative to research and educate yourself. 

Once you know what you want to say, the next step is deciding who you want to tell. It’s usually best to start one by one with the people closest to you — those who are already supportive figures in your life. Remember that the goal is to educate others about ADHD and to build a support network. Keep in mind that not everyone will be ready for this conversation; if someone reacts in an unexpected way, try not to take it personally — give them time. 

After completing the preparation stage, the next step is finding the right moment. Choose a calm place where you can talk without pressure or interruptions. Use simple language and focus on explaining your experience of living with ADHD, as well as highlighting your strengths and qualities beyond the diagnosis. Finally, be clear about what you expect from each person; this will help you communicate the purpose behind sharing this personal part of your life. 

Exploring Treatment Options 

Number three, explore which treatment options are best for you. 

Receiving an ADHD diagnosis marks the end of one chapter, but also the beginning of another. In this new phase, there are therapeutic options that can elevate your life to a new level of satisfaction and wellbeing. Your therapist is there to guide you through the process of identifying the most suitable treatments for you, based on your ADHD subtype (inattentive, hyperactive/impulsive, or combined) and your medium- and long-term goals. 

Broadly speaking, there are three main categories of treatment:  

• pharmacological,  

• non-pharmacological or psychotherapeutic, and  

• lifestyle modifications. 

  
  

Ideally, these three approaches are combined. For example, you may begin cognitive behavioural therapy or acceptance and commitment therapy, adopt a healthier diet and daily routine, and take medication specifically designed to improve ADHD symptoms. 

There are often many doubts surrounding the decision to start medication. This is why it’s important to know that, when correctly prescribed, ADHD medication does not pose a risk to the person taking it — quite the opposite. It can make a significant difference to their wellbeing. 

Don’t be afraid to ask your specialist questions or to take an active role in choosing your treatment. 

Workplace Considerations 

In fourth place are the adjustments that can be made in the workplace to maximise productivity and support the achievement of goals. 

Adamou (2013) proposes three categories of accommodations, based on the symptoms they aim to address: 

• Attention and impulsivity: This includes providing a workspace in a quiet area, the use of noise-cancelling devices, flexible scheduling so the person can work during the calmer parts of the day, and the implementation of periodic supervision or a “buddy system”, in which a team-mate is assigned to help reduce distractions. 

  
  

• Hyperactivity or restlessness: This involves incorporating active breaks and structured pauses during long meetings. 

  
  

• Disorganisation, time management, and memory difficulties: First, it is important to break down objectives into simple easier to accomplish steps, offer regular supervision and clear, constructive feedback — not only verbally but also in writing. The use of reminder alarms is very helpful, as is positive reinforcement (rewards for completed work). 

Building a Support Network 

Lastly, but no less importantly, being diagnosed with ADHD in adulthood calls for building a support network. As we mentioned earlier, informing your family and friends about the diagnosis is essential for achieving this. Beyond informing, raising awareness, and expressing what you need from them, you can also include them in your lifestyle changes — for example, identifying which of them could be your exercise partners, or who shares your interest in healthy eating. 

Another way to strengthen a support network is by taking part in support groups or joining a community of people with ADHD. Meeting others who face challenges very similar to your own helps combat isolation and improves your understanding of the diagnosis. It is also an opportunity to share your own experiences and contribute positively to the lives of others who are facing similar challenges. 

To conclude, remember that receiving an ADHD diagnosis is not about making excuses but about recognising yourself beyond the diagnosis and beginning the work of bringing your true self to the surface. You are not alone. 

Last updated December 2025 
Written by Dr. Julieth Diaz for ADHD Test 

Important: This article is for information only. Diagnosis and treatment are determined and overseen by a qualified clinician. If you feel affected, contact your GP. 

References 

Adamou, M., Arif, M., Asherson, P., Aw, T. C., Bolea, B., Coghill, D., Guðjónsson, G., Halmøy, A., Hodgkins, P., Müller, U., Pitts, M., Trakoli, A., Williams, N., & Young, S. (2013). Occupational issues of adults with ADHD. BMC psychiatry, 13, 59. https://doi.org/10.1186/1471-244X-13-59