My ADHD Diagnosis Journey (VIDEO DIARY)

Key wellness & self-care strategies discussed (ADHD-focused)

• Pursue professional assessment without self-judgment

  • Follow through on a doctor appointment → referral to a specialist for diagnosis.
  • Expect that ADHD can present as inattentive symptoms (not just hyperactivity).

• Use medication as a tool for day-to-day functioning (with monitoring)

  • Start medication cautiously and follow the titration plan.
  • Track effects and side effects (e.g., dry mouth, appetite changes, anxiety/jitteriness if taken without food).
  • Treat medication like dose + timing + support, not a “one-size-fits-all” fix.

• Leverage “executive function hacks” that reduce mental load

  • Write everything down immediately (because information retention is difficult).
  • Use phone/reminders/notes so tasks don’t disappear from working memory.
  • “Add energy to starting” rather than relying on willpower:
    • Medication helps make initiating tasks less daunting (but still requires choosing/starting).
  • Example mindset: one “simple” task (e.g., putting away clothes) can involve many steps/decisions, each costing energy (“spoons”).

• Adapt productivity to your energy patterns

  • Recognize energy waves (high productivity days followed by crash/burnout).
  • Reduce beating yourself up for variability; treat it as data about capacity.
  • On lower-capacity days:
    • reduce scope
    • prioritize essentials
    • don’t overload.

• Address sensory overwhelm and overstimulation

  • Sensory sensitivities mentioned: sound, smell, and certain textures.
  • Coping preference: seeking quiet, low-noise environments where the brain can “shut off.”

• Plan around hormonal mood changes

  • Reports strong mood/productivity shifts around the luteal phase (PMS/possible PMDD-like symptoms).
  • Strategy after psychiatrist advice:
    • Add a short-term micro-dose antidepressant during the 7–10 days before period.
    • Consider that ADHD medication may feel less effective during hormonal changes.

• Nurture appetite and basic nutrition as part of symptom management

  • Medication reduces appetite; emphasis on:
    • eating regularly even if not hungry
    • using “easy” nutrition (e.g., shakes, high-protein options)
  • Notice mood/irritability when meals are missed.

• Use behavioral structure that supports motivation

  • Improved organization by ordering tasks strategically:
    • Do the hardest task first when she has the most “dopamine/spoons”
    • then work through the list so completion is rewarding.

• Support self-esteem and reduce imposter syndrome

  • Reframe: ADHD traits aren’t a “character flaw.”
  • Being believed/validated (partner, therapist/psychiatrist, community DMs) helped stop defaulting to shame.

Medication plan & effects (as described)

• Dexamphetamine (prescribed)

  • Intended targets:
    • concentration, organization, focus
    • improved decision-making and consistency
  • Reported common early effects:
    • dry mouth
    • reduced appetite
    • sometimes slight jitteriness/anxiety if not enough food
  • “Before vs after” feeling:
    • previously carrying a “weight” (slowed start-up, exhaustion)
    • after medication: “weight gone,” tasks feel less exhausting/daunting

• Cycle-linked mood support

  • Fluoxetine (name heard in subtitles as “Flux/Flu…tin”; micro-dose before period)
    • taken in the 7–10 days before menstruation
    • goal: prevent plunging into severe irritability/gloom/anxiety

Presenters or sources

• Lauren — the video diary creator
• Ree — partner (referenced as living with her and supporting day-to-day observations)
• Her doctor / GP — provided referral
• Female psychologist — initial assessment; referral discussion + route options
• Psychiatrist — diagnosis support, prescribed dexamphetamines, and later menstrual-mood plan
• Online communities
  • Reddit threads, including advice from “ADHD subreddits”
  • articles/threads about luteal phase effects and spoon theory
• ChatGPT — used to ask questions about the micro-dosing medicine