I Just Got Diagnosed with ADHD. Now What?

Getting an ADHD diagnosis can feel like a mix of relief and uncertainty. You finally have an explanation for why focus, time management, or follow-through have felt so hard…but now you may be left wondering what to do next. Understanding how ADHD affects your brain, and what supports are available, is the first step toward building a life that works with your brain, and we’re here to help!

At Wandering Pine Wellness, we specialize in both ADHD testing and ADHD therapy. Many of our clients come to us after years of wondering why typical strategies never seemed to stick. This process of self-discovery helps you learn that you were never “lazy.” You’ve just struggled with executive functioning, a set of mental skills that regulate how we manage daily life.

If you landed on this page and you’re not looking for therapy or if you already have a therapist, you’ll still find some helpful tips!

If you are looking for therapy, click this button to request an appointment with one of our therapists:

What is Executive Functioning?

Executive functioning is a term used to describe the brain’s “management system.”

These skills help you:

  • Manage your relationship with time (avoiding time blindness)

  • Organize, plan, and problem-solve

  • Control impulses and limit distractions

  • Stay motivated, even when tasks feel boring

  • Regulate emotions and recover from setbacks

When you struggle with executive functioning, everyday tasks can pile up quickly. A simple to-do list feels impossible. You may lose track of appointments, start projects but never finish them, or feel like you can’t get started no matter how urgent something is. ADHD affects every corner of life, from work and school to relationships and self-care.

While it may be disappointing to discover this, once you understand how ADHD interacts with executive functioning, you can choose tools and strategies that work for your brain.

Practical Tips and Tools for ADHD

Below, you’ll find a list of tips gathered navigating the challenges that come with ADHD. While you might be experiencing some excitement associated with your new diagnosis (and eagerness to start making changes), keep in mind that you don’t need to use every idea. Try one or two from each area of executive functioning and see what sticks.

Self-Management to Time (Time Blindness & Task Initiation):

Tips:

  • Set multiple alarms and place them across the room

  • Avoid using phone-based alarms

  • Use a timer that allow you to visually see the passage of time

  • Break your day into “chunks” instead of tracking by the hour.

Tools:

  • ADHD Timer (Secura Visual Timer) – physical visual countdown.

  • Time Timer App – digital visual timer

  • Tiimo – visual daily planner

  • Alarmy – alarm that forces you out of bed

  • Forest – gamifies staying focused

Self-Organization & Problem Solving

Tips:

  • Write down every step, even “open laptop”

  • Use digital calendars (such as Google) so it’s always with you

  • Create shared calendars with other members of your household

  • Use reusable checklists for routines like packing or grocery shopping

Tools:

  • Goblin.tools – breaks big tasks into steps

  • Notion – all-in-one planning workspace

  • Todoist – task manager.

  • Trello – visual project boards (with the option to share them with other people)

  • Sunsama – integrates tasks, calendar, and email

Self-Restraint (Impulse Control & Distraction Management)

Tips:

  • Put your phone in another room while working.

  • Charge your phone in a different room while you sleep

  • Write distracting thoughts on a notepad instead of following every “lead”

Tools:

  • Freedom – blocks apps and sites across devices

  • Cold Turkey Blocker – strong computer site blocker

  • RescueTime – time-tracking with focus nudges

  • LeechBlock NG – free browser extension

  • Brain.fm – focus-enhancing background music

Self-Motivation (Task Initiation & Sustained Effort)

Tips:

  • Use the “five-minute rule” to get started

  • Body double with a friend or virtually

  • Reward small steps, not just the finished product.

  • Use the PINCH method (read more about it here)

Tools:

  • Habitica – gamified task manager

  • Focusmate – virtual coworking sessions

  • Done – simple habit tracker with streaks

Self-Regulation of Emotions (Stress & Mood Management)

Tips:

  • Try grounding methods like the 5-4-3-2-1 technique

  • Give yourself permission to take breaks

  • Aim for “good enough” instead of perfection. If you struggle with perfectionism, consider therapy to unlearn some unhelpful thought patterns

Tools:

  • Moodnotes – CBT journaling app

  • Insight Timer – free meditations

  • Daylio – mood and habit tracker.

Living with ADHD: Building Long-Term Support

While apps and “hacks” can be helpful, most people benefit from ongoing support that addresses both the practical and emotional sides of ADHD. At Wandering Pine Wellness, our approach combines ADHD testing to clarify your strengths and challenges with ADHD therapy that helps you practice new strategies in real life.

Our therapists often work with adults who have spent years masking symptoms or trying to push through without the right tools. We know that ADHD doesn’t exist in isolation, and that it can affect relationships, career paths, and even how you care for your health. That’s why we take an integrative approach, blending evidence-based therapy with lifestyle strategies like sleep, movement, and mindfulness.

At Wandering Pine Wellness, our blog shares neurodiversity-affirming strategies for daily life, while our ADHD testing and ADHD therapy services provide deeper, individualized support. Whether you’re in Las Vegas, Tacoma, Denver, or meeting with us virtually, we’re here to help you navigate ADHD with compassion and practical tools that actually work.

Why Executive Functioning Skills Matter

Executive functioning skills are at the core of ADHD. When you strengthen these skills, you create more freedom in daily life. For example:

  • Improving time management helps reduce late fees, missed deadlines, and last-minute stress.

  • Strengthening organization makes it easier to start and finish projects without losing track of details.

  • Practicing self-restraint allows you to resist distractions and focus on what matters most.

  • Building self-motivation makes it possible to tackle boring or repetitive tasks without constant external pressure.

  • Learning emotional regulation helps you ride out frustration or rejection without losing momentum.

 ADHD Support for People in WA, CO, and NV

  • We offer in-person ADHD therapy and testing at our offices in Las Vegas, NV, Tacoma, WA, and Denver, CO. We also provide virtual ADHD services across Nevada, Washington, and Colorado.

  • We understand the real challenges of ADHD. The time blindness, the overwhelm, and the half-finished projects. Our therapists use a neurodiversity-affirming approach that honors your strengths while helping you build practical executive functioning skills. Since many of our therapists are trained in modalities such as EMDR, Parts and Memory, IFS, and CPT, we can also support you in healing from the years of missed diagnosis (and likely the years of shame) that come from getting diagnosed later in life.

  • Yes. Whether you’re exploring ADHD for the first time or you’re ready to try new therapy approaches, our team is here to help you at every stage of the process. Visit our testing page to learn more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

What next?

If you just received an ADHD diagnosis, your next steps don’t have to be complicated. Start small: choose one tip or tool from this guide, and notice how it changes your day. When you’re ready for more personalized support, our team at Wandering Pine Wellness is here for you!

  • Explore our ADHD testing services if you want a deeper understanding of how ADHD shows up in your life. If you’ve already completed formal testing and you were only told about your deficits and not your strengths, we can support you in better identifying your strengths, too!

  • Learn more about ADHD therapy and how it can help you manage executive functioning challenges.

  • Visit our blog for practical articles on ADHD, executive functioning, and neurodiversity-affirming care