Receiving an ADHD diagnosis can stir up all kinds of feelings—relief, curiosity, maybe even overwhelm. It’s a big moment, and it’s okay to need time to process what it means for you. Journaling is one way to do that. It’s not about being perfect or writing a novel; it’s just a space for you to explore your thoughts, emotions, and questions.
Here are some journal prompts I’ve put together to help you navigate this chapter of your life. Whether you’re new to this diagnosis or just looking to deepen your understanding, these can guide you toward clarity, self-compassion, and maybe even a little excitement about what’s next.
1. Looking Back with Fresh Eyes
Getting an ADHD diagnosis often shifts how you see your past. These prompts can help you process that.
What experiences from my past make more sense now that I know about my ADHD?
What judgments or labels have I carried that I can now let go of?
How have I adapted to challenges in ways I can feel proud of?
2. Taking Stock of the Present
Your diagnosis is just one piece of the puzzle. It can help you understand what’s happening now and give you a starting point for change.
How does ADHD show up in my daily life—at work, in relationships, or in my routines?
What tasks or situations feel extra challenging because of my ADHD? What might help?
What strengths do I have that might be connected to my ADHD?
3. Dreaming About the Future
Your ADHD doesn’t define you, but understanding it can help you shape a future that feels more aligned with who you are.
What goals feel more possible now that I understand my ADHD?
What tools, strategies, or habits am I curious to try?
If I could design a day that truly works for my ADHD brain, what would it look like?
4. Building a Foundation of Self-Compassion
If ADHD has made life harder, you might be used to being hard on yourself. Let’s shift that narrative.
What would I say to a friend going through the same things I am?
What does my ADHD not define about me?
How can I celebrate my efforts, even when things don’t go perfectly?
5. Finding and Building Support
You don’t have to figure this all out on your own. Reflect on where you can find support and connection.
Who in my life supports me as I navigate this diagnosis?
What accommodations or resources could make my life a little easier?
What professionals, communities, or tools can I turn to for extra support?
A Quick Note on ADHD-Friendly Journaling
If journaling feels like one more thing on your to-do list, here’s the secret: it doesn’t have to look a certain way.
Keep it simple: Bullet points, doodles, or even typing a quick note on your phone works just as well as writing paragraphs.
Set a timer: Five or ten minutes is plenty of time to get some thoughts out.
Make it enjoyable: Use colourful pens, stickers, or a cozy spot to make it feel good.
Be kind to yourself: Journaling doesn’t have to be daily or perfect—whatever you can do is enough.
Why Journaling Can Be a Game-Changer
Journaling is like a conversation with yourself. For those of us with ADHD, it can help make sense of the chaos, bring out patterns, and create a space to dream or vent. It’s a tool for organizing your thoughts, releasing frustration, and celebrating wins—no matter how small they feel.
You Get to Write This Chapter
An ADHD diagnosis isn’t the end of the story—it’s just a new chapter. Journaling can help you make sense of it all while giving you the space to grow and thrive.
If you’re still processing or wondering what to do next, our team at Fika Mental Health is here for you. From ADHD assessments to personalized support, we’re here to help you navigate this journey with care and clarity.
So grab your journal (or your phone, or a napkin), and let’s start exploring. You’ve got this.
