From Diagnosis to Thriving: A 3-Step Guide for ADHD Adults

“I’ve got my diagnosis… now what?”

If you’ve recently been diagnosed with ADHD (or are exploring the possibility) it can feel overwhelming to figure out what comes next. We’ve been there, and we now know what helps. That’s why we developed a 3-step model to help you move from diagnosis to thriving:

1. Understand the ADHD brain
2. Explore nuances of your ADHD traits & accept your differences
3. Experiment to optimise life & work to meet needs & harness strengths

This is about learning to understand your needs, develop sustainable strategies for different situations, and ultimately, advocate for yourself with confidence.

1. Understand the ADHD brain

The first step in moving from diagnosis to thriving is gaining a clearer understanding of what ADHD is, and how it can show up in different people and contexts. When you understand the neurobiology of ADHD, it helps make sense of your past experiences and current patterns. You begin to recognise why you feel, think, and respond the way you do. And that clarity? It’s powerful.

2. Explore nuances of your ADHD traits & accept your differences

No two ADHDers are the same. Just like our fingerprints, our brain wiring is entirely individual. So, the next step is about digging into your ADHD, and learning how it plays out in different situations, so that you can better manage yourself and communicate your needs.

• What are your specific traits?
• What challenges do you face, and in what conditions?
• What strengths come from your ADHD way of thinking, feeling, and behaving?
• What might you need to be your best self in different settings?

As you explore this, you’ll start to shift from trying to “normalise” yourself, to appreciating your unique traits. There’s nothing to fix; just a brain to understand, accept, and support. This stage is about leaning into your strengths and finding ways to mitigate challenges without judgment.

3. Experiment to optimise life & work to meet needs & harness strengths

This is the integration phase - where you apply what you’ve learned, continually refine your approach based on new insights that come from being more aware, adapt your environment, and communicate your needs outwardly. You start to:

• Monitor what’s working (and what’s not)
• Make small adjustments as life evolves
• Craft roles, routines, and environments that align with your strengths

You don’t need to rush or look for that one solution... It's about lots of small adjustments that add up over time to help you thrive.

Final thoughts

If you’re newly diagnosed with a neurodivergent condition, or in the thick of wondering if you may be neurodivergent, know this:

You're not broken. And you’re not the only one navigating this confusing path.

The more we talk about neurodivergent conditions openly, the more we give others permission to do the same. And in doing so, we all gain a deeper appreciation for the brilliant, dynamic ways our neurodivergent brains work.

Want to explore how this works in your own life? Get in touch with one of our coaches. 👇