ADHD Starter Pack: Essential Tools After an ADHD Diagnosis
So, you’ve been through the process of an ADHD evaluation and received an ADHD diagnosis—congratulations! Whether you feel relief, overwhelm, or a mix of both, this is a big step toward understanding your brain and how to work with it instead of against it. If you’re wondering where to go from here, I’ve got a list of essentials for anyone experiencing ADHD burnout or struggling with ADHD symptoms like ADHD paralysis. Here’s my go-to starter pack to help you thrive with your diagnosis.
1. Find a Therapist who specalizes in ADHD in Adult Women
One of the first things I recommend is finding a therapist who understands how ADHD in adult women looks different from ADHD in other populations. ADHD impacts everything from self-esteem to relationships, and therapy can help you navigate those areas. You don’t have to do this alone! Start by checking out Psychology Today to find a therapist who specializes in ADHD and can help you work through the challenges that come with your diagnosis.
2. Over-the-Ear Noise-Canceling Headphones for ADHD Paralysis
ADHD often makes distractions feel unbearable, leading to ADHD paralysis when there’s too much stimulation. That’s where over-the-ear noise-canceling headphones come in handy. Whether you’re trying to focus on work, study, or simply unwind, these headphones help reduce distractions so you can concentrate on what matters most. They are an absolute must for anyone feeling overwhelmed by their surroundings.
I like these ones: Soundcore by Anker
3. A Radical Guide for Women with ADHD
For all the women navigating ADHD, this book is a lifesaver. A Radical Guide for Women with ADHD by Sari Solden and Michelle Frank offers an empowering perspective on how to embrace your ADHD brain rather than trying to "fix" it. This book dives deep into the specific challenges faced by women and provides actionable tips to work with your strengths. If you’re dealing with ADHD burnout, this book will be a breath of fresh air.
4. A Psychiatry Referral for ADHD Medication
While therapy is essential, many people with ADHD benefit from exploring ADHD medication options. After receiving your ADHD diagnosis, consider getting a psychiatry referral to assess whether the medication is right for you. Medication can help manage ADHD symptoms like impulsivity, inattention, and hyperactivity, allowing you to focus on what matters. A psychiatrist will work with you to find the right balance and monitor any side effects.
5. Brown Noise for ADHD Burnout
Ever heard of brown noise? It’s a lower-frequency sound than white noise and can be especially soothing for people with ADHD. When you’re dealing with ADHD burnout or struggling with ADHD paralysis, brown noise can help drown out distractions and create a calming environment. Whether you’re studying, working, or just trying to relax, brown noise is a game-changer for those sensitive to background sounds. Spotify and YouTube both have playlists.
6. Visual Timer to Combat ADHD Paralysis
Time blindness is a common ADHD struggle that can lead to ADHD paralysis, where tasks feel overwhelming, and time seems to slip away. A visual timer is a simple but effective tool that makes time visible—helping you stay on track without getting lost in the weeds. Set it for short bursts of focus time, and you’ll be amazed at how much easier it is to tackle tasks, especially when ADHD symptoms make staying on task difficult.
I personally like an hourglass!
7. Apple AirTag for Those "Where Did I Put That?" Moments
Misplacing your keys or wallet (again)? Welcome to the world of ADHD ! Enter the Apple AirTag. Attach these little devices to anything you lose frequently, and you’ll never spend hours looking for your stuff again. It’s one less thing to worry about when ADHD symptoms make it hard to stay organized.
Affiliate Disclaimer:
Some of the links in this post are affiliate links, meaning I may earn a small commission if you make a purchase through them—at no extra cost to you. I only recommend products I trust and believe will benefit you on your ADHD journey.
Located in Salt Lake City, Utah, and seeking mental health services? Let’s connect!
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Disclaimer
The information provided on this blog is for educational and informational purposes only. While I strive to share insights and information related to various aspects of psychology, mental health, and therapy, it is important to note that the content available here does not constitute professional psychological advice or therapy.
Please understand that reading and interacting with the content on this blog does not establish a therapist-client relationship. Each individual’s circumstances are unique, and the information provided here cannot substitute for personalized advice from a qualified mental health professional.
If you are seeking mental health support, I strongly encourage you to consult with a licensed therapist or healthcare provider. Professional therapy involves a dedicated process tailored to your individual needs, which cannot be adequately provided through a blog or online content.
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