Foundations
Newly diagnosed with ADHD: the first 90 days
What to do — and not do — in the months after an adult ADHD diagnosis.
An adult ADHD diagnosis lands as relief, grief, anger, vindication — sometimes all in one afternoon. There is a strong urge to immediately reorganise your entire life. Resist it.
This page is the steady version of what to do in the first 90 days.
Weeks 1–4: information and breathing room
- Read one or two books, not ten.
- Tell only the people who need to know.
- Don't make major life decisions in the first month.
- Let the grief and the relief co-exist.
Weeks 4–8: treatment and structure
- Discuss medication and therapy options with your clinician.
- Add one structural change at a time — not five.
- Notice what was already working. Don't dismantle it.
Weeks 8–12: integration
- Decide who, if anyone, you want to disclose to at work.
- Find one community or peer space — alone is harder.
- Plan a 6-month review with yourself.
Your next-week action plan
Turn this guide into one workable week.
Tick the steps you'll try this week. Your progress is saved on this device. Download a clean printable copy to stick on the fridge or share with your coach.
Frequently asked
Continue reading
What adult ADHD actually is (and isn't)
A plain-English overview of adult ADHD: how it shows up, what the research says, and what it doesn't mean.
Getting assessed for ADHD in Ireland
Public vs private pathways, what assessment costs, what to expect, and how to prepare.
ADHD medication in Ireland: a beginner's overview
Stimulants vs non-stimulants, how prescribing works in Ireland, and the questions worth asking.
ADHD at work: a practical playbook
Disclosure, accommodations under Irish law, and the small habits that protect a working week.
Try Steady
Practical adult ADHD support, designed for Ireland.
Coaching, daily tools, and a calm operating system for your week. Non-diagnostic. Free to start. Full access €9.99/month — less than two cups of coffee.
Steady provides coaching, tools and educational support. It does not diagnose ADHD or replace medical care. If you need assessment, medication advice or urgent mental health support, contact your GP, HSE services or, in an emergency, 112/999.