ADHD Diagnosis First Steps: What Now?
Being diagnosed with ADHD can bring a mix of emotions, relief, confusion, even anxiety. For many, it finally explains years of frustration with focus, impulsivity, or disorganization. For parents of children with ADHD, the diagnosis can be a cause for concern and bring more questions than answers…
If that sounds like you, then you’re probably wondering “What now”? As a clinical psychologist of 10 years helping people gain clarity on learning disorders, I’m going to be detailing some of the best things you can do moving forward.
Let’s get started.
Prevalence of ADHD Diagnosis: You’re Not Alone
First know that ADHD is an increasingly common diagnosis affecting 15.5 to 16.1 million adults and 7 million children in the U.S. alone.
Contrary to popular belief, you don’t simply outgrow this, it’s something that compounds over time if left untreated. For example, if you struggled with hyperactivity or inattentive behaviors in school, there’s a good chance that you have also struggled with those same things as an adult in the workforce.
Understanding this helps shift the mindset from “What’s wrong with me?” to “What kind of support does my brain need to not just survive but thrive?”
Tips for Moving Forward After Diagnosis
After getting an ADHD diagnosis (typically done by an ADHD testing service like the ones provided at Verdant Psychology), you can begin your unique path forward. Here are 5 tips to get started:
Work With a Therapist Who Specializes in ADHD
Seeking a therapist who specializes in ADHD can provide tailored psychological counseling, such as cognitive behavioral therapy (CBT). CBT helps develop skills for managing time, improving organization, controlling impulsivity, and addressing related challenges like low self-esteem or relationship issues.
Family or marital therapy can also support loved ones in coping and improving communication. Therapy may also include education about ADHD to help patients understand their condition better and develop effective coping strategies.
Lifestyle Adjustments that Make Life Easier
Small lifestyle changes can go a long way in managing ADHD symptoms. Consistency is key, especially when it comes to:
Keeping regular sleep routines
Staying active with physical exercise to boost mood and focus
Maintaining a balanced diet rich in whole foods
Limiting screen time, practicing mindfulness, and using relaxation techniques also reduce stress. Many people find that using planners or phone reminders helps keep routines structured and reduces feelings of overwhelm.
Creating an Environment Where You Can Thrive
Adapting living and working spaces to be ADHD-friendly optimizes focus and reduces distractions. This means decluttering environments, using clear labeling and organization systems, and designing calming, low-stimulation settings.
Establishing dedicated zones for specific activities like work or relaxation, helps build consistency. Tools such as noise-canceling headphones and natural light also contribute to a supportive environment.
Seek Support Groups and Advocacy In Your Workplace / School
Support groups, online or in person, offer encouragement and practical strategies from others who share similar challenges. These connections help reduce isolation and build resilience.
In schools and workplaces, advocacy is essential. Reasonable accommodations may include:
Flexible deadlines
Quiet, low-distraction spaces
Such measures empower individuals to succeed in environments that might otherwise feel overwhelming.
Consider Medication if Above Methods Don’t Work
When therapy and lifestyle adjustments are not enough, medication can help. Stimulants such as methylphenidate or amphetamine are common first-line treatments, while non-stimulant options like atomoxetine may be suitable alternatives.
Medication always requires medical supervision to find the right type and dosage. It tends to work best when combined with therapy and ongoing lifestyle strategies.
Conclusion
An ADHD diagnosis marks the beginning of a new chapter, not an ending. It’s an invitation to understand yourself or your child through a more accurate, compassionate lens. While the path forward may feel uncertain at first, it’s also filled with opportunity, the chance to build the right supports, to advocate effectively, to learn new skills, and to foster resilience.
There’s no single right way to navigate ADHD, but with knowledge, support, and flexibility, thriving is possible. Take it one step at a time. Lean into what works. Ask for help when you need it. And remember, this diagnosis is just the beginning to understanding how your brain works and how you can thrive with ADHD.
Matt Miceli – Clinical Psychologist Specialized in Learning Disorders
Matt Miceli, Psy.D. is a clinical psychologist specializing in ADHD evaluations and psychological assessment. Since 2015, he has helped people gain clarity and better understand themselves. His training includes a Doctoral Internship at South Florida State Hospital and a Post-Doctoral Residency at Shoreline Psychological Services.
An active member of the Florida Psychological Association, Dr. Miceli has also published research on protective factors against suicide. He founded Verdant Psychology to provide accessible, thorough evaluations for underserved communities.
Frequently Asked Questions
What should I do after being diagnosed with ADHD?
Start by working with an ADHD-specialized therapist. Then, implement lifestyle changes, create supportive routines, seek community support, and consider medication if needed. A diagnosis offers clarity, it’s your starting point toward understanding your brain and building effective strategies.
Can ADHD be managed without medication?
Yes. Many manage ADHD through therapy, exercise, sleep routines, and structured environments. Cognitive Behavioral Therapy (CBT) is especially effective. Medication isn’t always necessary, but it can help if non-medication strategies don’t provide enough support or symptom relief.
Does ADHD get worse with age?
ADHD doesn’t disappear with age and may feel more challenging in adulthood due to increased responsibilities. Symptoms often shift but can persist. Treatment helps manage these changes and prevents ADHD from compounding over time through neglect or misunderstanding.
How can I help my child thrive after an ADHD diagnosis?
Support your child with consistent routines, school accommodations, therapy, and emotional encouragement. Learn about ADHD and advocate for their needs. A structured, understanding environment helps them feel empowered and capable of managing their challenges confidently and positively.
Is ADHD considered a disability in school or work settings?
Yes. ADHD qualifies for accommodations under the ADA and Section 504. These may include extended time, flexible schedules, or reduced distractions. Advocacy is crucial in securing support to help individuals thrive academically and professionally despite challenges.
