'Many adults, particularly women, have spent years masking or compensating. Often, what brings them to a diagnosis is
burnout, anxiety or a life change that tips the balance.' I regularly work with women who have been given a late ADHD Diagnosis.
What helps?
There's no single fix, but small changes that work with your brain rather than against it can make a real difference.
Pick one to try this week.
1
Get it out of your head
Use visible lists, whiteboards, alarms and calendars.
If you can't see it, it doesn't exist.
2
Make the first step tiny, no matter what you are doing.
Open the document instead of 'write the report'.
Starting is the hardest part.
3
Use timers
Work in short bursts with a visible timer, then take a proper break.
4
Try body doubling
Do boring tasks alongside someone else, in person or online. Company makes starting easier.
5
Give things a home - anchor them.
A bowl by the door for keys, wallet and glasses saves hours of searching.
6
Look after yourself.
Sleep, movement and regular meals all affect focus and mood more than most people expect.
7
Create your own list
What makes you feel better?
Write it down, so it's there on the days your brain can't find it.
Some days you may not feel like doing anything.
That's okay.
Feeling better isn't always about doing more. Sometimes it's about putting everything down and resting.
Wondering if you have ADHD?
Your GP is the best place to start. In Victoria, adults generally need a psychiatrist for a formal diagnosis and medication options. An assessment by a psychologist can identify ADHD but doesn't lead to medication.
Under recent Victorian changes, GPs and nurse practitioners can prescribe certain ADHD medications without a permit, once a paediatrician, psychiatrist or ADHD practitioner has provided an ADHD treatment instruction. If you travel with ADHD medication, check your script can be filled where you're going.
Try the ADHD quiz. It isn't a diagnosis, but it can help you notice traits worth talking through with your GP.
I don't provide assessments, diagnosis or medication, but you don't need a formal diagnosis to start working on strategies with me.