Copyright © 2024 Unlocking ADHD Ltd. All rights reserved.
This Starter Kit is
for you if:
You have been diagnosed with Attention-Deficit/
Hyperactivity Disorder (ADHD) as an adult or as a child
You suspect that you, or someone you care about, might
have ADHD
This Starter Kit can
help you:
learn more about ADHD
identify diagnosis and treatment options for ADHD
find strategies and skills to manage your symptoms
unlock your strengths and fulfil your potential
UNLOCKINGADHD.COM
Table of Contents
PART 1: THE BASICS OF ADHD 01
1.1 What is ADHD? 01
1.2 Ten Commonly Asked Questions about ADHD 01
1.3 Self-Test Link for ADHD 05
1.4 Fun Facts about ADHD 06
PART 2: GETTING PROFESSIONAL HELP 07
2.1 Top reasons why you should get properly diagnosed for ADHD 07
2.2 Where do I get an ADHD diagnosis? 08
2.3 What to do while waiting for your initial appointment? 09
2.4 What to do after being diagnosed with ADHD? 09
2.5 Diagnosis Facts 10
PART 3: ACCEPTANCE, COMMUNICATION AND TREATMENT 11
3.1 Responding to a Diagnosis 11
3.2 Initial Communications 12
3.3 Treatments and Medication 13
3.4 Treatments Facts 17
3.5 ADHD Stories 17
PART 4: MAKING PLANS AND STRATEGIES 18
4.1 Making a Plan 18
4.2 Maximising your Strengths 22
4.3 Facts on ADHD Social Impact 24
4.4 My ADHD Plan Template 25
References & Acknowledgements 28
Copyright © 2024 Unlocking ADHD Ltd. All rights reserved. UNLOCKINGADHD.COM
The Basics of ADHD 1
1.1 What is ADHD?
ADHD is an acronym for “Attention Deficit/Hyperactivity Disorder”. It is a neurodevelopmental
condition typically diagnosed in childhood and usually lasts through adulthood. More adults are
getting diagnosed recently due to higher awareness of the condition.
Individuals with ADHD may have a poor attention span, display impulsive behavior and may be
hyperactive. On the other hand, they may be creative, have the ability to hyperfocus on things that
interest them and may be more spontaneous than most.
1.2 Ten Commonly Asked Questions
about ADHD
1 Is ADHD the same for each person?
ADHD can present in three ways:
Predominantly Inattentive — A person with predominantly inattentive ADHD will have challenges
starting, organizing, or finishing a task, difficulty paying attention to details and may be easily
distracted. They may experience challenges with their short-term memory, often resulting in losing
items or forgetting chores and routines.
Predominantly Hyperactive/Impulsive — A person with predominantly hyperactive/impulsive
ADHD will be constantly fidgeting and find it hard to sit still for long. Their impulsivity means that
they tend to be unable to wait their turn, frequently interrupt others or even speak at inappropriate
times.
Combined — A person may experience symptoms of both types of inattentive and hyperactive/
impulsive ADHD.
The severity of ADHD symptoms can differ amongst individuals and when diagnosed may be
categorized as mild, moderate or severe.
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2 Doesn’t everyone have some ADHD?
Individuals without ADHD may experience similar ADHD-like challenges or
symptoms occasionally. However, individuals with ADHD are diagnosed because the
frequency with which they face these challenges has a detrimental impact on their
quality of life.
A study showed 89% to 98% of adults with ADHD reported having major problems
with time management, mental organisation, inhibition control, self-motivation and
concentration. This compares to just 7% to 14% of non-ADHD adults who reported
having such symptoms affect them so deeply.
Can ADHD come with What Causes
3 other conditions? 4 ADHD?
Studies show that around 80% of More research is being done to
people with ADHD are diagnosed with understand the causes of ADHD
at least one other psychiatric disorder but we know that heredity plays a
or learning issue, about 46% strong role. Between 33% to 50% of
will have a learning children with ADHD will also have a
disability, and about parent with ADHD and 30% will have
6% will have Autism a sibling with ADHD.
Spectrum Disorder
(ASD). Common myths are that ADHD is
caused by poor parenting, poor
The most common willpower, watching too much
concurrent television or over consumption
conditions with of sugar. All of these have been
ADHD include mood debunked as false.
and anxiety disorders,
substance use disorders, and
personality disorders.
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5 How Common is ADHD?
Studies have estimated that 5% to 8% of children and 2.58% of adults have ADHD in
varying degrees.
The gender ratio of males to females with ADHD is estimated at 3 to 1 respectively.
ADHD is present in all countries and ethnic groups studied to date.
6 Can ADHD go away?
ADHD symptoms may change over time but studies show that 90% of those with
ADHD as a child will exhibit sufficient ADHD symptoms to be clinically recognised as
having ADHD into adulthood.
7 Are cures or treatments for ADHD available?
As ADHD is a neurodevelopmental condition, there is no cure for it. However, ADHD
is one of the most treatable mental health conditions and there are many treatment
options to help address the symptoms of ADHD.
Standard treatments for ADHD in children include medication, behavioral therapy,
counseling, executive functioning training and lifestyle changes. The approach to
treatment for ADHD in adults includes medication, therapy, coaching and lifestyle
changes.
8 Can intelligent or gifted people have ADHD?
Children and adults with a high IQ or who are exceptionally gifted in an area can
have ADHD.
An intelligent person may be able to mask their difficulty in time management or
their lack of planning and preparation. Whilst such an individual may appear as
managing well, their individual potential may not yet be reached due to struggling
with some aspects of ADHD.
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9 Are there any potential strengths to having ADHD?
Individuals with ADHD are wired differently and may approach tasks from another
perspective. They can be amazing problem solvers, or offer unique or creative
solutions, especially when given a goal-oriented task.
Some individuals with ADHD may be able to hyperfocus. This means the individual
can focus on a task for hours on end or to the exclusion of everything else around
them. Hyperfocusing can allow individuals to achieve knowledge and mastery in
areas of interest that goes way beyond the norm.
Some individuals with ADHD are spontaneous and often enjoy unplanned moments
and adventures that can make life interesting for them, their family and friends.
Every person with ADHD is different but here are some of the potential strengths that
some people with ADHD have or discovered even with this condition:
Hyper-focus Highly Creative Resilience
Empathetic Intuitive Risk taking
Spontaneous Sense of humor Engaging Conversationalist
Compassionate Persistent Energetic
10 Do males and females experience ADHD differently?
Males tend to present with more obvious or external
ADHD symptoms, such as impulsivity or “acting out”,
hyperactivity, such as running and jumping or a lack
of focus, including inattentiveness.
ADHD in girls can be overlooked as their symptoms
are more covert. Girls may be withdrawn, have low
self-esteem and anxiety, be inattentive with possible
poor academic achievement, or have a tendency to
daydream.
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1.3 Self-Test Link for ADHD
Only qualified mental health professionals can provide an
official ADHD diagnosis. However, you can take the quiz below,
which may help you identify some patterns in your behaviour
and help you to evaluate whether a formal diagnosis should be
sought. The quiz is based on the Adult ADHD Self-Report Scale.
You can click on the following link or scan
the QR code to access the quiz:
https://bit.ly/ADHD-test
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1.4 Fun Facts about ADHD
Interesting Facts
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Getting Professional 2
Help
2.1 Top reasons why you should get
properly diagnosed for ADHD
To address the negative impact that ADHD might be
1 having on your life
A diagnosis can help you start taking positive action towards:
» Understanding how ADHD impacts you.
» Developing and learning coping strategies.
» Gaining access to the full range of treatment options designed to elevate you
to optimal health and success in both your personal and professional life.
2 Clarity if your symptoms are indeed ADHD
Other mental and physical issues may cause symptoms similar to ADHD. It is
unhelpful to assume you have ADHD when you may actually have another condition
that requires a different treatment or coping method.
3 ADHD tends to present with other disorders
Around 80% of adults with ADHD also have at least one other disorder. If you are
already formally diagnosed with another mental health condition, knowing you also
have ADHD is helpful for the following reasons:
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» Treating ADHD has been shown to improve co-existing conditions or
comorbidities such as depression, bipolar disorder, anxiety and substance use
disorders.
» Undiagnosed ADHD is associated with treatment noncompliance where
individuals experience difficulty following through with a treatment plan.
Short term memory problems or inattentiveness may result in an individual
forgetting to take their medication. They may also feel that their symptoms are
not improving even after taking medication, precisely because the medications
they are taking do not address their underlying ADHD symptoms.
2.2 Where do I get an ADHD diagnosis?
If you are planning to see a mental health professional in a public hospital at
a subsidized rate in Singapore, you would need to first obtain a referral from a
polyclinic. You can also access a public sector professional by going to a private clinic
and getting a referral from the medical practitioner.
However if you want a faster diagnosis or need to see a professional urgently, there
are many private psychiatry and psychological clinics available but do prepare to
pay a higher consultation fee.
Public Route Private Route
Seeking a diagnosis from the The time for a diagnosis from
public hospitals or clinics is a private clinics would range from
process that could take from 1 week to 1 month. It may cost
3 to 6 months. It may cost around $300 to $3,000 to get the
around $60 to $600. results.
Click on the following link or scan the QR code
for an article discussing who you should see if
you suspect you have ADHD:
https://bit.ly/ADHD-Dr
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2.3 What to do while waiting for your
initial appointment
There may be waiting time between making and attending your appointment with
a mental health professional. The following tips may help you prepare for your
appointment:
» Complete the self test for ADHD.
» Print out the self-test and results as a reference.
» Write down the questions you would like to ask at your appointment.
» Be sure to highlight how frequently these symptoms happen to you, how they
have affected you at home, in school and in your workplace, and the negative
impacts they have had on your life.
» Find someone who knows you well, ideally from your childhood, to
corroborate your symptoms and behaviour (eg. parent / teacher / spouse /
friend).
» Write down and set alert reminders of your appointment venue, date and
time. Plan your route and leave early so you will not be late or forget the
appointment.
» It is helpful to tell the diagnosing mental health professional if other members
of your family have been diagnosed with ADHD.
2.4 What to do after being diagnosed
with ADHD
Here are some useful questions to ask the mental health professional during your
appointment:
» How was my ADHD diagnosed? What tests or measurements were used?
» What type of ADHD do I have?
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» What are the treatment options available to me?
» Do I have any co-occurring disorder?
» What are my medication options?
» What follow-ups should I do after this diagnosis?
» Is there any recommended reading to help me better understand my ADHD?
Remember to take down notes on the replies and key points so you can begin the
process to better understand ADHD and how it impacts you.
2.5 Diagnosis Facts
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Acceptance, 3
Communication and
Treatment
3.1 Responding to a Diagnosis
You may experience mixed emotions upon receiving an ADHD diagnosis, including:
» Denial — Do I really have this condition? Did I make
the doctor believe I have ADHD so I would have an
excuse?
» Anger — Why me? Why do I have to suffer with
this condition? This is not fair!
» Depression — I am not happy with this
finding. This is bad. Will/Did I pass this to my
children?
» Bargaining — What if I had found out
earlier?! Would the past have been better?
» Relief — No wonder… that explains so
many things! I thought I was just weird!
» Acceptance — I have ADHD. How can I deal
with this going forward?
Take the time and space to process your emotions
thoroughly and practice self-love. You may find yourself
jumping between emotions from ruminating on lost opportunities
to relief at being able to finally put a name to your lifelong struggles.
Acceptance is the last stage of the emotional process. When you reach this stage, you
are ready to rediscover yourself within the context of ADHD, make changes to cope
with your ADHD and start working on aspects that have been holding you back.
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3.2 Initial Communications
Communicating with loved ones and others about
1 your ADHD
Communicating about having ADHD with close relatives and friends is important, be
prepared that you may not receive an immediately supportive response.
» Open Letter Exercise — If you are hesitant to tell your family and friends
directly, try writing an open letter to them to share your inner thoughts. This
proven exercise can help until you are ready to approach the subject with them
face to face. Find out more about this Open Letter Exercise on our website. A
sample letter is below:
https://bit.ly/OpenLetterADHD
» Dealing with Skeptics — Some family/friends may appear skeptical about
your ADHD diagnosis. Try your best not to react negatively; extend the patience
and understanding that you desire towards their current ignorance. Regardless
of others’ reactions, do not let this cause doubt or stop you from moving to
something better for yourself.
» Self-Advocacy — It is important for you to communicate with others, to the
best of your ability, to let them know how ADHD impacts your life. Remember,
ADHD is not an excuse, but an explanation.
2 Connect with Support Groups and Set-up a Support network
Joining an ADHD support group is important to connect with others who may have
faced the challenges you are now experiencing. They will be able to support you
with greater empathy and less fear of judgement. You do not need to embark on the
discovery journey alone.
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» Non-Judgemental Emotional Support — It is important to connect with
people who understand and empathize with your issues. People who have
faced challenges similar to what you are encountering will allow you to feel
needed validation and a listening ear while offering sound advice to guide you
through your hardships.
» Find Support groups — Below are two QR codes to Unlocking ADHD’s online
support groups:
Unlocking ADHD
Support Groups
Facebook Page Discord Chat
» Make the Effort - Getting value from the support group(s) will only work if
you commit to your goals and plans. Find the time to reach out to members,
attend events live or virtually and put these in your calendar. Being part of a
community and participating can help with confidence and self-growth.
3.3 Treatments and Medication
Even with ADHD, you are still an individual and possess widely different strengths/
weaknesses and symptoms. Finding the right mix of treatment and strategies that
work for your personal situation will involve a bit of trial and error.
Do not feel disheartened if something that works for someone else is unsuitable for
you. Work with the professionals to patiently figure out what is best for you.
1 Medication
The two main types of medication for ADHD are stimulants and non-stimulants.
The major differences between stimulant and non-stimulant medications are how
they work, their side effects and interaction with other medications.
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STIMULANT NON-STIMULANT
Example: Ritalin, Concerta, Medikinet, Example: Guanfacine, Atomoxetine
Vyvanse
Works by increasing the amount of Works on similar neurotransmitters
neurotransmitters such as dopamine, by decreasing their degradation in the
norepinephrine and serotonin sent brain.
to the brain, as well as stopping them
from being degraded. They do not work as quickly as
stimulants but have been shown to be
Proven to be the most effective effective in some patients with ADHD.
medication for ADHD symptoms.
While both medications work to increase concentration and attentiveness while
decreasing impulsivity; every treatment, whether therapy or medicine, is unique to
each individual. It is important to work with your doctor to figure out what type of
medication and/or what dosage suits you best.
For more information about ADHD medications and how to work with your doctor to
figure out the best way to use it, please read the article below.
https://bit.ly/ADHD-Meds
2 Non-pharmacological interventions
Medication doesn’t teach skills so there are other type of behavioral interventions
that can help with ADHD. Consult your mental health professional on which type of
interventions would be more suitable for you.
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Psychoeducation
Psychoeducation refers to the process of providing education and information
to those seeking or receiving mental health treatment and their family members.
The first step is for individuals with ADHD to learn about their condition, treatment
options and potential coping strategies from a psychological perspective so that
they can better focus their efforts where needed.
Studies have shown that psychoeducation through understanding symptoms,
treatments and ways of coping can:
» Improve attention and reduce
difficulties with hyperactivity and
impulsivity.
» Reduce comorbid symptoms such as
anxiety and depression.
» Help individuals with ADHD to find
closure with regards to why they seem
to struggle relative to their peers.
» Help individuals with ADHD
identify how to work with their
neurodivergence.
Learning more about your ADHD can have a negative impact on your self-esteem.
You may feel grief over the missed opportunities or the impact of ADHD on your life.
Psychoeducation should also help you recognise your strengths and provide a sense
of hope and self-efficacy.
Cognitive Behavioral Therapy (CBT)
CBT is a goal-focused form of psychotherapy that aims to change negative patterns
of thinking and replace them with a renewed framing of how you feel about
yourself and your ADHD symptoms. It uses a wide range of strategies to help people
overcome these negative patterns.
CBT is the preferred type of psychotherapy because it can quickly help you identify
and cope with specific challenges. Numerous research studies suggest that CBT can
lead to significant improvement in functioning and quality of life for individuals with
ADHD.
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Coaching for ADHD
ADHD coaching is a one-to-one, confidential and individualized development
process that is mostly self-driven. Coaching helps you to manage your work, life and
relationships and most importantly, persist with those plans in an organized, goal-
oriented and timely manner with your coach for accountability.
Environmental Modification
The strategy behind this is to set up one’s living, work, and study environments to
make them more ADHD-friendly. Many parents employ this strategy to maximize
their child’s ability to cope with ADHD but adults can also use these strategies for
themselves.
» Structure and Routine — For those with ADHD who struggle with organization,
establishing routines can be very helpful. Routines can be put in a calendar
and shared with family members or close friends for more accountability (eg.
morning routine to check your bag just before leaving for work).
» Use Timers and Alarms — Individuals with ADHD may focus better with an
impending deadline. Using a timer can create a sense of urgency and help you
build motivation. Set the timer for an appropriate period and work until the
timer runs out.
» Organise and label — Organise your work area so that everything you need is
within easy access. Label storage bins, containers, shelves, trays and drawers
for clarity.
» Reduce clutter and distractions — Ensure your workspace is away from visual
and auditory distractions to help keep you focused on your set tasks.
» Automation — Automate where possible. For example, recurrent bill payments
can be set up with GIRO. This minimises the ongoing effort and memory
needed from you to accomplish necessary routine tasks efficiently.
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3.4 Treatments Facts
3.5 ADHD Stories
Everyone’s journey through ADHD is different; Unlocking ADHD Singapore is
made up of a diverse and community with different experiences of how we have
sought treatment for ADHD. You can experience these personal stories here:
https://bit.ly/ADHD-Stories
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Making Plans and 4
Strategies
4.1 Making a Plan
It is useful to adopt strategies so that you can live better with ADHD.
1 A Recap of the Basics
To ensure that you have a smooth journey with
ADHD, confirm and sustain your basic plan to
manage your ADHD symptoms (See Chapters 2
and 3):
» Medication
» Therapy
» Support Networks/Groups
» Coaching
» Lifestyle Changes
A sustained suitable treatment plan and a
support network in place are invaluable to the
management of your ADHD symptoms. It sets
up a good foundation for the additional plans/
strategies that you are setting up to live better
with ADHD.
2 Health and Self Care
Often people with ADHD have challenges with sleep, nutrition and looking after their
health properly. ADHD is also associated with elevated risks for several physical
ailments such as hypertension, liver problems and cardiovascular disease.
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Here are some tips to help look after your health properly:
» Create a healthy meal plan to ensure you are eating balanced, nutritious meals.
» Set healthy sleep targets. Experiment with different sleeping strategies that
might help you fall asleep more easily, such as meditation, a cool shower or
turning screens off an hour before bed.
» Schedule regular cardiovascular exercise.
3 Executive Functioning for Career/Work
Executive functioning involves organizing thoughts and activities, prioritizing tasks,
managing time efficiently, emotional regulation and making decisions. These skills
are critical for us to manage projects, achieve deadlines and essentially get things
done.
ADHD is an executive functioning disorder that can cause conflicts, absenteeism and
errors in work with negative consequences. Individuals with untreated ADHD have
higher rates of unemployment, frequent job changes and often are overlooked for
promotions.
Some solutions for improving executive function are:
» Providing checklists for tasks that need to be completed.
» Ensuring that meetings have agendas and preparing for the meetings
beforehand.
» Breaking down large tasks into smaller, more manageable components.
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4 Impact on Relationships
Maintaining fulfilling relationships can be a challenge for people with ADHD. Some
ADHD symptoms may stir anger, frustration, and hurt feelings in relationships, such
as:
» Being easily distracted — makes loved ones feel they are not heard.
» Poor Time-management — results in lateness and missed appointments.
» Impulsiveness — may make risky decisions without consulting the other party.
It is important for those with ADHD to be aware of the effects of their ADHD
symptoms on others and to develop skills to minimize its negative impact. It is
equally important for loved ones to accept that the individual with ADHD is trying
their best to manage their behaviors which can be frustrating to them at times.
Below are some strategies to help relationships:
» Manage Symptoms — Take ownership of your ADHD condition and treat
ADHD responsibly and seriously by going for therapy and/or using appropriate
medications to manage or/and minimise any negative symptoms.
» Forgive and Forget — It is always tempting to point the finger and blame the
other party for any problems. To move forward, it is better to acknowledge
shortcomings, work on changing yourself and forgiving the other party for not
being perfect.
» Professional Help — It is common to allow problems to grow while waiting
too long before seeking professional help. By then, it is often too late and the
relationship may be in jeopardy. Seek help early.
Click the following link or scan the QR code for an article
on how ADHD Can Impact A Marriage.
https://bit.ly/ADHDMarriage
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5 Impact on Finances
Adults with ADHD often find financial management tricky. Being impulsive may
result in large debt. Limited executive functioning can result in poor money
management and shame or avoidance of payments until they are long overdue.
The following steps may help to organize your financial situation:
A. Identify your problem area(s) — Identify any financial patterns that
negatively affect you (impulse purchasing, risky investing, gambling, forgetting
bills).
B. Identify your goals — Do you want to pay down your credit card bills, save up
for an important purchase or build up your savings? List your top priorities.
Break down large goals into small, measurable steps to make them achievable
and less daunting. Put reminders in your phone or diary. Enlist the support of
family members or friends to help you be more accountable.
C. Organize financial paperwork — The key is to keep it simple. Create simple
folders labeled by the month for paid and unpaid bills. Open all your bills as
soon as possible, put phone reminders for bills and/or automate regular bill
payments.
D. Avoid impulse spending — Giving in to your impulses can be a challenge with
adult ADHD but it is important to learn control. Keep only one credit card with
a small limit, always make a shopping list and bring the exact cash needed.
6 Find out if you have any other disorders
Since 80% of those with ADHD are diagnosed with at least one other co-existing
condition, it would be useful to work with your mental health team to discover if you
have any other accompanying conditions to get the full picture.
Greater clarity on your condition allows you to factor issues from other disorders (if
any), into your ADHD management strategy so that you can make the most suitable
self-care plan for yourself.
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4.2 Maximising Your Strengths
1 Adopting a Growth Mindset with ADHD
It is important for everyone to adopt the right mindset for success and this is
especially important for individuals with ADHD. Let go of any past focus on your
areas of weakness and/or internalization of any supposed “laziness”, “unreliability”
and/or “insensitivity”. These thoughts are not helpful.
Adopting a growth mindset helps to shape positive self-talk, can increase confidence
and self-esteem and can help you capitalize on your talents and strengths. The
following tips may help you adopt a growth mindset:
» Write in an affirmation journal and practice positive self-talk about who you
are and what you are accomplishing.
» Build confidence in yourself by keeping small promises to yourself. Examples
include making your bed daily or walking around your neighbourhood each
morning.
» Celebrate the success of yourself and others around you.
2 Maximising Strengths with ADHD
With a growth mindset, you could live a life that maximizes your energy and focus
through your talents and strengths.
The below are three steps for you to begin:
A Identify your Strengths and Talents
Identifying your strengths can be inspiring. To first determine your strengths and
your interests, it is useful to identify the tasks, goals and activities that you usually
consistently enjoy doing and are usually able to complete.
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Write these down and then identify the strengths and talents that are associated
with it to gain full clarity on what they are.
It may helpful to do a proven quiz to identify traits and areas of strengths like the
Clifton Strengths Finder and the VIA Strengths to discover your strengths.
Prioritize and Integrate Strengths/Interests/Talents
B into your daily life
The next step of the strategy is to start filling your daily activities and work with areas
that deal with your identified interests, talents and/or strengths. This will help make
you more productive and fulfilled in your life.
Start your day by using your strengths/talents to help set a positive tone for the rest
of the day. This is a lot better than being constantly bogged down or reminded of
your weaknesses.
Remember that strengths-based pursuits should:
» Energize you
» Create a powerful feeling of accomplishment in you
» Raise your self-esteem
C Make those Strengths even Stronger
Developing your strengths to their full potential will not happen overnight. You need
time and experience to fully develop a talent. Be willing to make mistakes but also
remember to celebrate your personal milestones.
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Consider developing your talents to be a journey which may take a while but it is a
rewarding one that leads to your self-growth and enrichment. Below are some ways
you can develop your strengths:
» Obtain Additional Training — Take some additional coursework or solicit a
mentor who can help you take things to the next level.
» Deliberate Practice — The more time you deliberately devote to practicing or
working on an area of focus, the more muscle you will grow in that area.
» Talent or Strength-Centric Journal/Blog — Writing forces you to organize
your thoughts and dive deeper into topics that you have expertise in.
4.3 Facts on ADHD Social Impact
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4.4 My ADHD Plan Template
Area Steps/Resources Results/Notes Date Done
C1. The Basics of Begin Education
ADHD ☐ Gained Basic knowledge on
ADHD by going through the
10 questions
Simple Self-test
☐ Do Self-test to get an
indication if you have ADHD
C2. Getting Decision to get Diagnosed
Professional Help Professionally
☐ I have decided to get
diagnosed via Private route
☐ I have decided to get
diagnosed via Public route
Found the clinic/centre to go to
☐ I have set the appointment
date (put appointment date
on the right)
Before Appointment Date
☐ I have prepared accordingly
for the appointment with
the self-test and questions
etc
For the Appointment
☐ Turn up for Appointment
☐ Receive results (put
outcome on right column)
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C3. What are you feeling?
Communication ☐ Denial
and Treatments ☐ Anger
☐ Depression
☐ Bargaining
☐ Relief
☐ Others_____________
Have you reached Acceptance
☐ Yes, I have reached
Acceptance that I have
ADHD (Put date reached on
the right)
Initial Communications on
ADHD
☐ Tell people directly
☐ Tell people via open letter
☐ Connect with Support
Groups
People’s response
☐ Positive
☐ Negative (be patient and
understanding)
Medication
☐ Doctor prescribed Stimulant
☐ Doctor prescribed Non-
Stimulant
Non-pharmacological
Interventions
Psychoeducation
☐ Found resources, books and
subscribed to newsletters
on ADHD
☐ Others:______________
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Behavioral
☐ CBT
☐ Coaching
☐ Others: _______________
Environment Modification
☐ Made changes to living
environment
☐ Made changes to work
environment
C4. Making Plans Making Plans
and Strategies ☐ Sustaining the Basics Going
☐ Health & Self Care
☐ Executive Functioning
☐ Relationships
☐ Finances
☐ Checking for other disorders
☐ Others:______________
Maximising Strengths
☐ Growth mindset
Focus on interests, talents and
strengths
☐ Identifying Strengths
☐ Prioritising & Integrating
☐ Maximising Strengths
27 RESTART ADHD STARTER KIT UNLOCKINGADHD.COM
Key References
Much of the information from this ADHD Starter Kit was drawn from the
following literature about ADHD as well as through consulting mental
health professionals in Singapore for their input:
1. Barkley, R. A., & Benton, C. M. (2021). Taking Charge of Adult ADHD: Proven
Strategies to Succeed at Work, at Home, and in Relationships. Guilford
Publications.
2. Barkley, R. A., Murphy, K. R., & Fischer, M. (2010). ADHD in Adults: What the sci-
ence says. Guilford press.
3. Brown, T. E. (2017). Outside the box: rethinking ADD/ADHD in children and
adults: A practical guide. American Psychiatric Pub.
4. Hallowell, E. M., & Ratey, J. J. (2022). ADHD 2. 0: New Science and Essential Strat-
egies for Thriving with Distraction--From Childhood Through Adulthood. Ballan-
tine Books.
5. Faraone, et al, The World Federation of ADHD International Consensus State-
ment: 208 Evidence-based conclusions about the disorder, Neuroscience & Bi-
obehavioral Reviews, Volume 128, 2021, Pages 789-818, https://doi.org/10.1016/j.
neubiorev.2021.01.022.
6. Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult
ADHD and comorbid disorders: clinical implications of a dimensional approach.
BMC psychiatry, 17(1), 1-15.
7. De Graaf, R., Kessler, R. C., Fayyad, J., ten Have, M., Alonso, J., Angermeyer, M., ...
& Posada-Villa, J. (2008). The prevalence and effects of adult attention-deficit/
hyperactivity disorder (ADHD) on the performance of workers: results from the
WHO World Mental Health Survey Initiative. Occupational and environmental
medicine, 65(12), 835-842.
8. Unlocking ADHD Ltd and SPARK Singapore. (2023). Understanding Needs: An
Overview of the ADHD Community (Published data from a community survey
conducted in November-December 2021).
28 RESTART ADHD STARTER KIT UNLOCKINGADHD.COM
Additional References
For a full list of sources used in this Starter Kit, you can click this link or scan the QR code Below:
https://bit.ly/StarterKitReferences
Acknowledgements
Unlocking ADHD Team Volunteers
Jamie Lee Karena McLellan
Andrea Koh Esther Yeoh
Moonlake Lee Daphne Yeo
Samantha Hui Sangita Surajkumar
Aeole Jasmine (AJ) Montero
Rachelle Teo Jia Min
Nicole Chen
Timothy Huang
29 RESTART ADHD STARTER KIT UNLOCKINGADHD.COM
https://bit.ly/donateUA
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