Your Life, Your Well-Being, Our Commitment

Our ADHD assessment service combines the latest technology with expert healthcare to deliver an efficient, thorough, and flexible evaluation. Whether you prefer a remote assessment from the comfort of your home or an in-person consultation, we ensure a tailored approach that meets your individual needs.

After your initial contact, we provide detailed information about the assessment process, what to expect, and the next steps.

You will receive a set of questionnaires to complete, along with an optional informant form for a close family member or friend who can provide additional insights into your behavior and history.

A 60-minute consultation will be conducted to explore your mental health history, challenges, and overall well-being—laying the foundation for the ADHD assessment.

A 90-minute DIVA interview will assess ADHD symptoms, behaviors, and past experiences, offering a structured diagnostic evaluation.

This objective assessment measures attention, activity levels, and impulsivity, using QbCheck and the CAARS (Conners’ Adult ADHD Rating Scales) to provide data-driven insights into your symptoms.

A 30-minute feedback session will be scheduled to discuss initial findings and provide an overview of the assessment results.

Within 48 hours of the feedback session, you will receive an official Outcome Letter summarizing key results and next steps.

A detailed diagnostic report, including a full analysis, clinical recommendations, and suggested interventions, will be provided within four weeks of the feedback session.

For more information or to book your ADHD assessment, contact us directly or fill out the online form to schedule your initial consultation.

This streamlined and evidence-based approach ensures an accurate diagnosis, helping you gain clarity, understanding, and the support you need to move forward with confidence.

Living with ADHD can present daily challenges, but with the right strategies, you can manage symptoms and dramatically improve your quality of life. The key lies in understanding your unique brain and adopting the tools that work best for you. Here are 10 powerful coping strategies to help you thrive, not just survive:

1. 🗓️ Create Structure & Routine

A predictable routine helps keep your mind focused and organized, making daily tasks less overwhelming.

• Use a planner or digital calendar to break your day into smaller, manageable steps.
• Time blocking: Set      specific periods for work and breaks (e.g., Pomodoro Technique—25 min work, 5 min break).
• Set a regular rhythm for meals, sleep, and activities to keep your day balanced.

2. 🔕 Minimize Distractions

Distractions can derail your focus quickly, but with the right environment, you can improve your concentration.

• Reduce distractions: Turn off phone notifications, use noise-cancelling headphones, or create a quiet workspace.
• Use apps like      Freedom or StayFocusd to limit access to distracting sites.
• Visual reminders: Sticky notes, to-do lists, or calendars can help you stay on track.

3. 📝 Break Tasks into Manageable Steps

Tackling a big task can be overwhelming. Breaking it down makes it feel more achievable.

• Prioritize: Start with the hardest task or the one with the earliest deadline.
• Set clear, actionable goals: Instead of vague tasks like "Clean the house," try "Vacuum      the living room."
• Timers and alarms: Set timers for each task to help keep your focus sharp.

4. 🤝 Build Accountability

Having someone to check in with can help keep you motivated and on track.

• Find an accountability partner: Share your goals with a friend or colleague who will check in on your progress.
• Join a support group:  Whether online or in person, being part of a community of people who      understand ADHD can offer valuable insights and encouragement.

5. 📱 Organize Your Life

Staying organized with ADHD can be tough, but simple systems and tools can make a world of difference.

• Digital tools: Apps like Todoist or Evernote can help you manage tasks and set reminders.
• Physical systems: Use  color-coded folders or designate spaces for everyday items like your keys, wallet, and phone.
• Keep it simple: Stick to one or two systems that work best for you.

6. 🧘‍♀️ Practice Mindfulness & Relaxation

Mindfulness techniques can help reduce impulsivity, stress, and improve focus.

• Mindfulness exercises: Use breathing techniques, meditation, or body scans to increase your awareness  of the present moment.
• Relaxation techniques: Yoga, progressive muscle relaxation, or short breaks throughout the day can help reduce stress.
• Exercise:  Regular physical activity like walking, running, or dancing can boost focus and mood.

7. 🎯 Use Positive Reinforcement

Rewarding yourself can keep you motivated, especially when things feel difficult.

• Celebrate small wins:  Acknowledge every task you complete, no matter how small.
• Self-compassion: Be  kind to yourself—ADHD can make life harder, but you’re doing your best.

8. 🧠 Seek Professional Support

Therapy and professional support can help you understand ADHD and develop tailored strategies.

• Cognitive-behavioral therapy (CBT): Learn to address negative thought patterns and develop practical      strategies for managing time and emotions.
• ADHD coaching: A  coach can help you develop organizational skills and offer ongoing      support.
• Medication: If prescribed, medication can help regulate ADHD symptoms—work with your doctor to find the right treatment.

9. 💤Prioritize Sleep & Nutrition

Good sleep and balanced nutrition are essential for managing ADHD symptoms.

• Prioritize sleep: Establish a calming bedtime routine and aim for 7-9 hours of sleep.
• Eat a balanced diet: Focus on whole foods—lean proteins, fruits, vegetables, and whole grains. Drink enough water to stay hydrated.
• Avoid stimulants like caffeine, especially in the afternoon and evening.

10. ❤️ Practice Patience with Yourself

Living with ADHD isn’t about perfection—it's about progress. Be patient with yourself along the way.

• Embrace imperfection:  Understand that things won’t always go as planned—and that’s okay.
• Learn from mistakes: See challenges as opportunities to adjust your approach and try again.
• Focus on strengths: ADHD often comes with amazing strengths like creativity, resilience, and problem-solving. Use these to your advantage!

💡 Take Action and Thrive

Living with ADHD doesn't mean you have to feel overwhelmed. By adopting a structured routine, using helpful tools, managing distractions, and seeking support, you can create a life that supports your unique brain and helps you reach your fullest potential. It’s about finding your rhythm, experimenting with strategies, and remembering to celebrate the small wins along the way. You’ve got this! 🌈