Attention-deficit/hyperactivity disorder (ADHD) has long been associated with children, but many adults may discover later in their lives that they, too, have the condition. In fact, it’s not uncommon for ADHD to go undiagnosed until adulthood, when the demands of life, work, and relationships bring its symptoms into sharp relief. Other times, adults realize that they should pursue a diagnosis when their child is being assessed for ADHD! Understanding adult ADHD and how to navigate a late diagnosis is crucial to improving well-being and managing symptoms effectively.

The Reality of Late Diagnosis

ADHD is often diagnosed in childhood, but many individuals reach adulthood without ever being identified as having the disorder. In some cases, this is due to a lack of awareness or misconceptions, such as thinking that ADHD only affects hyperactive boys in school settings. Many adults with ADHD have learned to adapt or mask their symptoms, such as difficulty focusing, forgetfulness, or disorganization, often attributing these traits to stress or personality quirks.

Receiving a diagnosis later in life can be both liberating and overwhelming. While it validates many of a person’s struggles, it can also trigger feelings of frustration about missed opportunities and unacknowledged challenges. Understanding that ADHD can present differently in adults—often manifesting as difficulties with attention, memory, and emotional regulation rather than overt hyperactivity—is an important first step in managing the condition. We see firsthand in our Woodland Hills ADHD therapy sessions how important it is to be able to tackle a diagnosis with support and informed guidance.

3 Ways to Navigate a Late ADHD Diagnosis

1. Seek Professional Support and Treatment Options:

While professional guidance isn’t the only support system you might want in place, it is definitely one not to miss. In the same way, you might go for walks with friends to improve your physical health, but still rely on your physician for check-ups and diagnostics, having a mental health professional in your corner is the key to moving forward. Once diagnosed, it’s essential to work with mental health professionals who understand adult ADHD. This may include a therapist, psychiatrist, or ADHD coach. Treatment can involve medication, such as stimulants or non-stimulants, which can help manage symptoms like inattention and impulsivity. Cognitive Behavioral Therapy (CBT) is also effective for developing coping strategies, improving time management, and reducing stress. Whether you attend in-person or online ADHD therapy, it is important to find someone you feel safe with and understood by.

The patients who see us for ADHD therapy in Woodland Hills recognize that their needs are different from the needs of people who do not have ADHD, but perhaps have never been able to investigate what that really means. Not only will a professional who is qualified be able to help you understand your ADHD, but they will also be there for you as you unpack what your life has looked like so far. The process of realizing how ADHD was impacting you, where it was causing struggles and pain, and how misunderstood you were can be a tough one. The good news is that there are ways to move forward and implement what you have learned so that you can work with your ADHD, not against it.

A lot of people who struggle with the emotional toll of ADHD find that they have created certain narratives about themselves. The stories they tell themselves about what they are like, what their value is, what others think of them, and so on might be based on past mishaps, lingering guilt about forgetfulness or tardiness, and other incidents and patterns that have manifested as the result of having ADHD. When we use CBT to address these stories, we first catalog what we are telling ourselves, and then determine where these narratives came from. From there, we might identify behaviors and patterns that have resulted from these past experiences. The goal is to address unhelpful thoughts with behavioral changes.

For example, if the story you tell yourself about your ability to be on time is that you are always late, CBT will help you explore when that began for you, when you noticed negative repercussions, times when the ramifications had a big impact on you, and how you speak to yourself about it now. The behavioral adjustment might involve putting more clocks around the house, especially near items you go to/look at often; setting alarms; and adjusting your routine and surroundings so that it’s easier for you to get out the door. You might make a rule that, whatever time you think you should be leaving, you aim to be ready fifteen minutes earlier than that time. There is always trial and error involved in CBT, because you have to practice to see improvements, and you have to give something a try for a while to see if it is going to be effective for you.

2. Educate Yourself and Your Loved Ones:

Learning about ADHD and how it impacts adults is crucial for both the individual and their support network. While the people in your life who don’t have ADHD will never experience what it is like for you to deal with your disorder, they can definitely develop an understanding that not only helps you to feel understood but also reassures them about symptoms that may have resulted in their feeling forgotten or underappreciated.

Therapy will help to educate you about ADHD, but there is so much more you can do with your time outside your ADHD therapy appointments. Read books, attend webinars, and join support groups to understand more about how ADHD affects daily life. This will not only help you to understand yourself better but also combat feelings of isolation that can arise when you are struggling to manage your symptoms. Often, we feel like everyone around us has things figured out, and we’re the only ones who can’t seem to manage the way we want to. The loneliness that results can exacerbate existing symptoms of ADHD like depression, and contribute to feelings of shame that prevent us from reaching out for companionship, guidance, and support.

When you take the time to learn about ADHD in general and let that inform how you understand the way your ADHD manifests, it empowers you to navigate what may come up. Being self-aware and confident about your knowledge will come in handy when you come across those who might dismiss or undermine you. It will allow you to move forward and not be sidetracked by their lack of understanding. Through education and trial and error, you also develop better language for communicating with your loved ones. Being able to put something into your own words is how you know you truly grasp what you are talking about. This can help you to identify things you want to learn more about, and also how best to talk to those you love about your experiences.

Educating the people around you isn’t about excusing your behaviors, it’s about explaining them. It is a gift that we give one another as human beings when we allow the people we love to truly know us. The better we are able to explain ourselves, the more predictable we can make our behaviors for others, the better their expectations can be managed and their feelings of connection can be developed. Your ADHD isn’t something to be hidden from the people in your life; you might have tried this in the past but found that it doesn’t bring about positive results. There is a lot to know about ADHD that can shed light on how a person with ADHD navigates their daily life, and what sorts of situations nurture them the best. Sharing this information with family, friends, and colleagues can help build empathy and foster better communication. You will also learn, through this process, the way your non-ADHD loved ones see things, how they plan, and how they approach their goals. This can help you to spend more quality time in connection, whether you are meeting up and spending time together face to face, or text messaging one another.

3. Implement Structure and Routine:

ADHD is something that can be managed, and even sometimes used to advantage. It’s all about how you structure your days, how you habit stack, and how you choose to approach tasks. Adults with ADHD often thrive in environments with clear structure and routine. Develop strategies that help reduce distractions, manage time, and maintain organization. This might include using planners, setting reminders, breaking tasks into smaller steps, and incorporating regular breaks into your day. Establishing a consistent routine can help combat procrastination, improve productivity, and create a sense of accomplishment.

A daily routine should ideally include a regular sleep schedule, and a concerted effort to drink enough water and eat enough food. This can be a very challenging aspect of ADHD when time gets away from you during hyperfocus and suddenly you’re commuting home from work and realize you haven’t eaten all day. This is where setting an alarm to remind you to look up from what you are doing, to eat something, or to take any sort of mental break you need, is vital. These moments are a good time to check in with your body and ask it what it needs. Are you thirsty? Have you been sitting for an extended period? When was the last time you ate something? Do your best to focus on sleep hygiene by waking and sleeping at the same time every day, avoiding heavy meals right before bed, putting away electronics an hour before bedtime, and cultivating an effective sleep environment. Dark, quiet rooms that are not too hot or too cold are best for sleep; err on the chillier side when you can. Set your wake time as the earliest wake time of your week if possible, and wake at that same time every day.

There are many tasks that are easier to stay on top of when they are done every day but can pile up until the situation is “dire”. Many people who struggle with ADHD find that their procrastination gets the better of them, and it’s starting that is the hardest part. One important tip to remember is that if it’s too hard to begin, the first step isn’t small enough yet. How many steps does it take to wash the dishes? If you commit to walking to the sink, that is the first step. Once you are standing there, you are likely to begin. But what if the pile on the counter feels overwhelming? Break it down again: run the water and add dish soap. Now you’re at the sink with hot, soapy water that is ready for the dishes. If the pile still looks big, pick an aspect of the dishes, like all the cutlery, all the cups, or all the plates. Odds are good that you will continue washing the dishes once you’ve begun, all thanks to your decision to walk to the sink and run the water.

Using visual aids like a planner is a game-changer for folks who have ADHD. If there is something that you need to do, write it down. Create a system that works for you, whether you write certain tasks in certain spaces on the page, use different-colored pens for different categories, keep lists in the margins, or however else you are able to visualize. Keep a physical list, whether you put it in your mirror so you’ll see it in the morning, or place it near your coffee maker, or some other place you know you’ll go. Put little boxes the check next to the items, or write a bullet list you can cross off if that’s what satisfies you. The point is to choose a method and location that works for you. Not only does checking (or crossing) an item off a list foster a sense of accomplishment, but accruing completed tasks can help you build momentum.

Late ADHD diagnosis is becoming more and more common as our understanding of ADHD deepens. Adults who are diagnosed with ADHD have a specific journey to embark upon, one that includes reflecting upon and reframing parts of their history, as well as determining how to move forward. Having the knowledge and power to work with your diagnosis is the key to creating the structure and environment that will best serve you in your daily endeavors. As an ADHD counselor in Woodland Hills, I see people who come to therapy wondering where to begin; they feel validated in their past struggles, and overwhelmed at the idea of untangling all their experiences and routines in order to create new systems and habits. The good news is that this can be done through conscientious effort and mindfulness. Paying attention to where you experience setbacks and where you thrive will help you determine how ADHD is showing up for you. With effort and patience, you will be able to parlay that knowledge into a method for dealing with your ADHD, no matter how late in life you are beginning the journey.

ADHD Treatment at Embracing You Therapy

ADHD symptoms can significantly impact our adult lives if not properly managed, affecting both work and personal interactions. At our Woodland Hills office, we offer ADHD treatment tailored to the specific needs of your brain, helping you develop practical strategies that seamlessly fit into your daily routine.

Contact us today for your complimentary 20-minute phone consultation with our Admin Team today!