Understanding Your ADHD: A Teen’s Guide to Thriving with Your Diagnosis

ADHD stands for Attention-Deficit/Hyperactivity Disorder. Attention-deficit refers to struggles with focus, and hyperactivity refers to struggles with staying still (American Psychiatric Association, 2022). However, these traits can offer advantages, such as hyper-focusing on a task or remaining active and creative. ADHD is a neurotype, which means the diagnosis identifies how your brain works (Rudinski, 2025). By understanding how your brain works, with the help of a therapist, you can form habits that build on your brain’s strengths.

A therapist’s job is to help you learn about yourself and work toward your goals. Here’s what you can expect to work on in therapy:

• Behavioral strategies

• Emotional regulation

• Self-esteem

• Coping skills

  
  

Your therapist will help you develop executive functioning skills, such as planning, organizing, and time management. However, one of the most important aspects of therapy is the relationship between the client (that’s you) and the therapist (Laoutaris, 2025). Sometimes it can take a few tries to find the perfect fit. It’s okay if you don’t connect with the first therapist you see. You may want to give it a few sessions to get used to seeing someone new. If you still feel uncomfortable with your therapist after multiple sessions, tell a trusted adult in your life, and they can help you find a better fit.

Therapy can require a lot of physical and mental energy, so it’s important to take care of yourself outside of sessions. Vanessa Gibbs (2024), an experienced healthcare journalist, suggests a few strategies you can employ to prepare yourself for sessions.

1. Mindfulness: Before a therapy session, take a moment to clear your mind and find a calm space. There are a variety of online resources you can turn to as a guide, including mindfulness videos that will walk you through a step-by-step meditative process.

2. Move your body: You’ll most likely be sitting for the duration of the therapy session, so make sure to get enough movement in before. Alternatively, you can arrange to move during your session. Redemption Wellness Services offers walk-and-talk therapy, which is just what it sounds like. You can go for a walk with your therapist during your session.

3. Journaling: Writing in a journal can help you organize your thoughts. Between sessions, you can write down what you want to talk about in therapy, so you can feel more prepared and don’t have to worry about holding everything in your head.

It is important to remember that your diagnosis does not mean you are broken. You may notice differences between you and your classmates. Vigo et al. (2015) found that adolescents diagnosed with ADHD struggled more with concept learning ordering compared to adults and adolescents without ADHD. There are going to be tasks that you find more difficult that require more perseverance. Comparing yourself to your peers isn’t fair to you. Allow this diagnosis to guide you to a better understanding of yourself.