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  • Understanding your ADHD: Guidance for adults – Session 4

Reflecting on our four sessions 

  • Let’s look back on what we’ve covered and how it’s been for you. 
  • Think about the progress you’ve made and any areas you’d like to revisit. 

Next steps after these sessions 

We’ll explore how you can keep building on what you’ve learned and find the right support going forward. 

Your toolkit in practice  

We will spend the session talking about the toolkit you have been developing for yourself.

  • Have you been able to try out any strategies from our last session? 
  • Do you have any questions, or would you like more ideas on the tools we’ve discussed? 

We can also cover any additional strategies you’d like to explore together. 

A reminder of the tools we’ve looked at so far: 

  • Managing inattentiveness and distraction 
  • Managing hyperactivity and impulsivity 
  • Managing emotions 

Adjusting to your diagnosis

Learning to see your ADHD diagnosis as a part of who you are, rather then as a label, can be empowering. It can help shift self-judgement into self-understanding, which is key for day to day coping.

Let’s spend some time thinking about what you’ve discovered about yourself:

My ADHD challenges:

  • What symptoms or challenges stand out for you?

My ADHD strengths:

  • What do you see as the positives or “superpowers” of your ADHD?

My learning styles:

  • How do you best learn and stay engaged?
  • What small changes can help you focus and absorb information more easily?

Building your personal toolkit

  • Which tools have been the most helpful?
  • What strategies will you continue using in daily life?

Goal setting

Setting goals can help you feel more in control and focused. Let’s work on yours:

Short term goals:

  • Example: “I’ll connect with a friend or family member each week”

Long term goals:

  • Example: “I’ll work towards my career goals by updating my CV.”

Tip: Break bigger goals into smaller, manageable steps. Review your progress regularly, it’s okay to adjust!

Self-care and long-term maintenance

As these four sessions wrap up, think about what’s next for you.

  • What routines, supports, or resources can help you maintain momentum?
  • What self-care activities will help you recharge and stay balanced?

Final thoughts and support

We hope these sessions have been valuable for you in understandings your ADHD. If you have any questions or if there’s anything you’d like to explore further, please don’t hesitate to ask.

Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).