These steps can help you move forward after getting diagnosed with adult ADHD, according to experts.
1. Seek Treatment — and Stick With It
As you begin to process the diagnosis, start building the support you’ll need to manage it. Treatment for adult ADHD typically involves medication, therapy, or a combination of both.
Doctors most often prescribe stimulants, though they may also prescribe nonstimulants and some antidepressants.
A doctor may recommend antidepressants off-label for ADHD if a person cannot tolerate FDA-approved ADHD medicine.
Therapy, including cognitive behavioral therapy, provides an environment in which you can learn new skills for managing time, staying organized, regulating emotions, and reducing impulsive behavior.
Your care may involve more than one provider, including a psychiatrist or clinician for medication and a psychologist or therapist for therapy, adds Bartell. Some adults find it helpful to work with an ADHD coach. This is a type of specialist who focuses on building practical skills.
Not all clinicians have experience in diagnosing and treating ADHD in adults, says John Puls, LCSW, a licensed psychotherapist and adjunct professor of social work at Florida Atlantic University. He recommends working with a professional who specializes in ADHD.
To find a provider, search the American Psychological Association (APA) directory or the American Psychiatric Association for psychologists by speciality, or use the directory from Children and Adults With Attention-Deficit/Hyperactivity Disorder (CHADD), which lets you filter by profession and age group served. You can also ask your primary care provider for referrals. Telehealth can be a convenient option if in-person visits are difficult to arrange.
2. Consider Going to Therapy With Your Loved Ones
ADHD symptoms often affect not only the individual but also the whole family. Loved ones may misinterpret symptoms as carelessness, lack of effort, or not listening, even when the person with ADHD is trying, says Bartell. ADHD symptoms can also influence how a person communicates, manages responsibilities, and responds emotionally.
Couples or family therapy gives everyone who attends a chance to learn about ADHD together and develop ways to work as a team.
This may include improving communication, setting clear expectations, dividing responsibilities, and managing conflict early.
As understanding grows, partners and family members are often better able to respond with support rather than frustration, Bartell says.
3. Be Ready to Make Some Lifestyle Changes
Alongside medication and therapy, small adjustments to your routines and environment can relieve significant pressure from your day. The goal is to develop systems that work with how your brain naturally operates, rather than relying on memory or willpower alone. Many adults find the following strategies helpful:
- Keep a consistent routine. With structure, you spend less time and energy figuring out what comes next in your day. Try setting regular times for waking up, meals, work, and bedtime so your day follows a predictable pattern.
- Break large tasks into smaller steps. Large projects can feel overwhelming and challenging to start. Break them into the smallest possible actions. For example, instead of “clean the house,” start with “put away the dishes,” then move to the next step.
- Use calendars or planners. If it’s not written down, it’s easy to forget. Keeping appointments, deadlines, and reminders in one place helps prevent things from falling through the cracks.
- Maintain a running task list. Write tasks down to reduce mental clutter and help you stay focused on priorities.
- Use visible reminders. Out of sight really does mean out of mind. Notes on the bathroom mirror or the front door can serve as helpful reminders.
- Write things down right away. Keep a notebook or use your phone to capture tasks or ideas as soon as they come up.
- Give important items a set place. Designate a place for things you tend to misplace, such as your keys, wallet, or glasses, and return them there every time.
- Tidy up your digital space. Create folders for emails and a filing system so information is easier to find.
- Ask for support. A partner or friend can sit with you while you work or help you get started on a difficult task.
A therapist can help you find ways to implement these changes if they’re challenging for you to make on your own.
4. Find Ways to Cope With Stress
The relationship between ADHD and stress tends to go both ways. ADHD symptoms can create stress, and stress can make those symptoms worse.
Developing healthy ways to cope with stress is an important part of managing ADHD. You might find that different strategies work better depending on how much energy you have or what kind of day you’re having. Effective ways to lower stress include:
- Move your body. Walking, stretching, or any form of exercise can help release tension and improve your mood.
- Spend time with supportive people. Talking with someone you trust can help you feel less overwhelmed, especially after a challenging day.
- Practice relaxation techniques. These include deep breathing, meditation, and quiet time to help settle your nervous system.
- Make space for enjoyable activities. Put aside time for hobbies and activities that you enjoy to help you unwind and recharge.
5. Manage Related Health Problems
It’s not uncommon for adults diagnosed with ADHD to also experience anxiety, depression, sleep problems, and substance use disorders. Around 70 percent of adults with ADHD have at least one other mental health condition, with anxiety and depression being the most common.
“Those other issues are often a symptom of not being properly treated for ADHD,” says Puls.
If these conditions aren’t addressed, treatment for ADHD may feel less helpful, says Bartell. For example, treating a sleep disorder can improve focus and emotional control because a well-rested brain works more efficiently. Treating anxiety can reduce overwhelming feelings and emotions and make it easier to concentrate, which may also ease ADHD symptoms.
Some ADHD medications can make anxiety or sleep problems feel more intense, Bartell says, so it’s important to discuss all of your symptoms with your provider.