Receiving a late diagnosis of autism or ADHD can be a profound experience, filled with emotions ranging from relief to grief, as it often reshapes how individuals see their past and present. Journaling and writing can play a significant role in processing these feelings, providing a way to navigate the complexities of understanding oneself through a new lens. For many, writing becomes a therapeutic tool that helps to externalize thoughts, process emotions, and better manage daily life.

1. Emotional Processing and Self-Acceptance

A late diagnosis of autism or ADHD often brings about a reevaluation of one’s identity. Many people reflect on missed opportunities, misunderstood behaviors, or periods of self-criticism. Journaling provides a safe space to explore these feelings without judgment. By writing down their thoughts, individuals can begin to make sense of their experiences, understanding how neurodivergence may have shaped their lives.

Research suggests that expressive writing can be a powerful tool for managing difficult emotions and reducing stress. Pennebaker's studies on expressive writing show that writing about emotional experiences can lead to better mental health and reduced stress levels (Pennebaker & Beall, 1986). For neurodivergent adults, journaling can become a pathway to self-acceptance, helping them come to terms with their diagnosis and the unique ways their brains work.

2. Organizing Thoughts and Enhancing Focus

Both autism and ADHD are associated with executive function challenges, including difficulties with organization, planning, and focus. Writing and journaling can provide a structured way to manage these challenges. Whether it's making lists, setting daily goals, or simply outlining thoughts, the act of putting things down on paper can help individuals with ADHD and autism improve clarity and reduce overwhelm.

In fact, writing down goals and tasks has been shown to improve focus and productivity, which can be particularly helpful for those with ADHD who may struggle with attention and procrastination (Brown, 2005). Journaling can serve as a daily practice that supports better time management and task prioritization.

3. Exploring Neurodivergent Identity

For many adults diagnosed later in life, understanding how autism or ADHD has shaped their identity can be both enlightening and challenging. Writing provides an outlet to explore these insights and reflect on what it means to live authentically as a neurodivergent person. Journaling can help individuals reframe past experiences, moving from frustration or confusion to understanding and self-compassion.

Autistic adults, in particular, may find that journaling helps with processing sensory overloads or managing the emotional exhaustion of masking (Hull et al., 2020). By reflecting on these experiences, individuals can gain insight into what triggers stress and develop strategies for managing sensory or emotional overloads in the future.

4. Building Resilience and Mental Health

Regular journaling can contribute to emotional resilience by allowing individuals to track patterns, celebrate small victories, and monitor personal growth over time. Writing about positive experiences can shift focus from challenges to strengths, which is particularly empowering for individuals navigating the complexities of a new diagnosis. This practice aligns with the principles of cognitive-behavioral therapy (CBT), which encourages individuals to challenge negative thought patterns and reframe them into positive ones (Beck, 2011).

Conclusion

Writing and journaling offer numerous benefits for individuals navigating a late diagnosis of autism or ADHD. Whether used as a tool for emotional processing, organizing thoughts, or exploring identity, the practice can help neurodivergent adults better understand themselves, manage their daily challenges, and build a more authentic, fulfilling life.

References:

• Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology, 95(3), 274-281.

• Brown, T. E. (2005). Attention Deficit Disorder: The Unfocused Mind in Children and Adults. Yale University Press.

• Hull, L., Mandy, W., & Petrides, K. V. (2020). Behavioral and cognitive differences in autism spectrum condition as a function of sex and gender. Autism, 24(2), 347-359.

• Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.

Here are 13 simple journaling prompts to help process an adult diagnosis of autism and/or ADHD.

1. What does my diagnosis mean to me?

Reflect on how receiving an autism or ADHD diagnosis as an adult has changed or affirmed the way you see yourself.

2. What past experiences now make more sense with this new understanding?

Think back to moments in your life where your neurodivergence may have influenced your behavior or feelings, and reflect on how those moments look different through the lens of your diagnosis.

3. How have I learned to adapt over the years without knowing my neurodivergence?

Write about the coping mechanisms or skills you developed before receiving your diagnosis, and explore how these have shaped your ability to function.

4. How has the diagnosis impacted my relationships?

Consider how your diagnosis might be changing the way you interact with others, both in terms of how you perceive relationships and how others respond to your diagnosis.

5. What are the strengths of being neurodivergent?

List the strengths you believe your autism or ADHD has given you—creativity, focus on special interests, resilience, etc.—and how they’ve positively influenced your life.

6. What are my biggest challenges, and how can I manage them better?

Reflect on the areas where you face the most difficulty, such as executive function, sensory sensitivity, or emotional regulation, and brainstorm strategies for addressing them.

7. How can I practice self-compassion as I adjust to this diagnosis?

Explore ways to show yourself kindness and patience as you learn more about your neurodivergence and its impact on your life.

8. What habits or routines help me manage my day-to-day life?

Consider what daily routines or structures help you feel more in control, and think about how you can incorporate more of these habits into your life post-diagnosis.

9. How has masking affected my mental and emotional health?

If you’ve engaged in masking—suppressing traits to fit neurotypical norms—reflect on how this has impacted you, and how you might approach authenticity moving forward.

10. What emotions have come up since learning about my diagnosis?

Write freely about the range of emotions—relief, frustration, grief, excitement—that have arisen since your diagnosis.

11. How does my diagnosis change the way I see my future?

Reflect on how receiving your diagnosis may influence your plans or goals for the future, whether in relationships, career, or personal growth.

12. How can I advocate for myself better, knowing I’m neurodivergent?

Explore ways to advocate for your needs in work, social settings, or healthcare environments now that you have a clearer understanding of your neurodivergence.

13. What do I need from my support system as I process this diagnosis?

Consider what you need from friends, family, and professionals to feel supported in your journey post-diagnosis, and how you can communicate those needs effectively.