Your first month as an ADHDer -
A pocket guide for women
A free, gentle, practical guide to help you settle into life with ADHD - without the overwhelm.
(This resource is for general educational purposes and is not a substitute for individualised assessment or therapy).
Feeling lost after your ADHD diagnosis?
You’re not alone.
Most women spend YEARS masking, coping, pushing through, and trying to make sense of why things felt harder for them than everyone else!
A diagnosis can feel like relief and confusion all at once:
- What now?
- Where do I even start?
- How do I make life easier?
- How do I understand this new version of me?
This free guide is the soft landing you deserve.
This guide is perfect for you if…
You’re a woman who recently learned you're an ADHDer and you’re:
Ready to understand your brain better
Wanting to stop feeling “behind”
Craving structure that doesn’t feel rigid
Tired of Googling 1000 things and still feeling overwhelmed
Wanting someone to break it down simply, clearly, and in a way that just makes sense.
If you want less stress, more clarity, and tools that actually help, then this is for you.
The investment to yourself:
Clarity: Start to understand how your ADHD brain works without judgement.
Support: Practical, ADHD-friendly strategies you can actually use.
Self-Compassion: Permission to move at your own pace and honour your needs.
Actionable Tools: Templates, planners, brain dumps, and life hacks that work with your brain, not against it.
It’s a small time investment, but it pays off in:
Reduced overwhelm
Less procrastination and stress
A clearer path to routines that actually stick
Feeling more in control of your ADHD life
What’s Inside Your Pocket Guide:
A beautifully designed, ADHD-friendly, 20-page resource created for women, teens, and adults who want clarity and not chaos.
You’ll get:
A gentle roadmap for your first month post-diagnosis
ADHD explained through a neuroaffirming lens
Practical strategies you can start using TODAY
ADHD Life hacks that make your life easier
Scripts for emotional regulation & communicating your needs
A printable ADHD Toolkit that includes:
Visual weekly planner
Morning & evening routine templates
Script cards for setting boundaries
Everything inside validates your experience and supports your brain, the way it actually works.
More support:
Are you looking for individualised support?
Join a 1-hour online Power Hour with a mental health occupational therapist, from the comfort of your own home, focused on your individual needs.
Together, we’ll identify what’s feeling the hardest right now and create practical, actionable strategies to support your routines, executive functioning, sensory needs, and everyday challenges. All while considering strategies that actually work with your brain, not against it.
This session is designed to help you leave feeling clearer, supported, and more confident about your next steps.
Sign up to receive your free guide.
Created by Mindspace OT
Hey!
I'm Danielle, a mental health occupational therapist and the founder of Mindspace OT.
I know what it's like to feel overwhelmed, distracted, or like your brain just won’t cooperate, because I’ve seen it every day as a mental health occupational therapist. Helping neurodivergent teens and young adults with ADHD has shown me how frustrating it can be to manage daily life, tasks and your own expectations when your brain works differently.
That’s why I created this ADHD Pocket Guide to give you practical strategies, tips, and tools you can actually use, without feeling judged or overwhelmed. I want you to feel supported, understood, and capable of managing your ADHD in a way that works for you.
Through Mindspace OT, I work with young people to build routines, strategies, and skills that actually stick, while helping you feel confident in navigating life, school, work and relationships.
This guide is your first step towards feeling a little more in control and a lot more understood.
