Following your diagnosis and treatment, there is additional support that can be useful to individuals with ADHD. Below is some information on support through ADHD coaching, legal rights, workplace adjustments and the governmental Access to Work programme. There are also many self-help resources, tools and apps that can also be beneficial for managing ADHD type symptoms.
ADHD Coaching can be incredibly beneficial for individuals with ADHD. A coach can provide support and accountability. Many of these coaches understand ADHD well because they have lived experience. You may be able to get the costs refunded through the governments Access to Work scheme, and most coaches offer a free introductory “chemistry” session to see if it’s a good fit. Here are some options to explore:
- Your GP Practice: Many GP practices have their own health coach. While they might not have specific ADHD training, they can still offer valuable support.
- Access to Work Programme: The government’s Access to Work programme can provide mental health support, including coaching. They have also previously helped cover the costs of private ADHD coaching, noise-cancelling headphones, and workplace support.
- Private ADHD Coaching: Several organisations offer specialised ADHD coaching. A helpful list of coaches can be found on the ADHD UK website as well as searching the web. Finding the right coach for you can be challenging, so below are some tips on how to choose an ADHD coach.
- Check Reputable Sources: ADHD UK and other ADHD-specific organisations often have lists of recommended coaches. These lists can be a good starting point.
- Qualifications and Experience: Look for coaches who have specific training in ADHD coaching and relevant experience.
- Reviews and Testimonials: Reading reviews and testimonials from other people can provide insights into the effectiveness of a coach's methods and their approach to coaching.
- Free Consultations: Many coaches offer a free initial consultation. Use this opportunity to discuss your needs, ask about their coaching style, and see if it’s a good fit for you.
Legal Rights: Individuals with ADHD are protected under the Equality Act 2010, which ensures they are not discriminated against in the workplace and educational settings. For more details see:
- ACAS: Employment rights guidance
- Disability Rights UK: Advice on rights and benefits
- ADHD UK: Insights into ADHD and employment law
Reasonable Adjustments: Employers and educational institutions must accommodate ADHD with adjustments like flexible working hours, task management support, quiet environments, flexible deadlines, assistive technology, and tailored teaching methods.
Requesting Adjustments:
- Document Your Needs: Identify required adjustments.
- Consult Your GP or Specialist: Obtain supporting documentation.
- Communicate: Discuss needs with employer or educational institution.
- Formalise: Submit a written request with specific adjustments.
Access to work is a UK government programme designed to help individuals with disabilities, including ADHD, to stay in or start work. The programme can cover costs such as:
- Workplace Adaptations: Providing equipment or modifying existing tools to make the workplace more accessible.
- Support Workers: Funding for job coaches, note-takers, or interpreters.
- Travel Costs: Assistance with additional travel expenses due to a disability.
- ADHD-Specific Support: Includes ADHD coaching and noise-cancelling headphones.
The ADHD UK website has a page on Access to Work with details on the government programme, including eligibility criteria, types of support available (like workplace adaptations and support workers), and the application process. It also covers specific ADHD-related support, such as coaching and assistive technology. For more information, visit the ADHD UK Access to Work page as well as the Access to Work government page.
You must inform the DVLA if your attention deficit hyperactivity disorder (ADHD) or your ADHD medication affects your ability to drive safely. They will assess your medical condition and may request a doctor's report. You must adhere to prescribed treatments and follow medical advice to ensure safe driving. If your ADHD affects your ability to drive safely, you may be required to undergo regular medical reviews. Always notify the DVLA of any changes in your condition. Failure to disclose ADHD can result in a fine and invalidation of your insurance. For more details, visit GOV.UK - ADHD and Driving.
ADHD Specific Support Services
Below is a list of ADHD specific support services that you may find helpful at any stage of your referral. These services offer a range of support including support groups, information and resources as well as training and workshops. The table below summarises what all of the services offer, however a more detailed outline of what each service offers can be found below the table.
|
Service |
Groups |
Mentoring and Coaching |
Videos and Podcasts |
Information and Resources |
Workshops and Courses |
|---|---|---|---|---|---|
|
ADHD Aware |
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ADHD UK |
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|
AADD-UK |
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|
|
ADHDadultUK |
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|
Adders.org |
🗸 |
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ADDISS |
🗸 |
🗸 |
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ADHD Girls |
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CAAS |
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ADHD Aware
A national charity based in Brighton led by volunteers with lived experience. They offer peer support and discussion groups for adults with ADHD, partners, and parents. Meetings run from 7-9 PM, both in-person and online. Sign up for their newsletter for monthly updates and RSVPs are required for most sessions. They also provide information on ADHD symptoms, neurodiversity, and comorbidities (i.e. medical conditions that coexist alongside a primary diagnosis and affect your health. For more details, visit ADHD Aware.
ADHD UK
A UK charity providing resources and support for individuals with ADHD or seeking a diagnosis. They offer comprehensive guides, videos, podcasts, online support groups, and advocacy efforts to raise awareness and improve services. They also have an ADHD Coach marketplace with details of several coaches that they recommend. For more information, visit ADHD UK.
AADD-UK
Supports adults with ADHD through comprehensive guides on management, ADHD coaching information, peer support groups, and advocacy campaigns. For more information, visit AADD-UK.
ADHDadultUK
Offers support and resources for adults with ADHD, including an online community forum, educational resources, and awareness campaigns. For more information, visit ADHDadultUK.
Adders.org
Promotes ADHD awareness and provides extensive articles, support group listings, creative works sharing platform, and practical help for managing ADHD. For more details, visit Adders.org.
ADDISS
Provides resources, workshops, and support services for individuals with ADHD and their families. They also offer a bookstore with helpful books on ADHD. For more information, visit ADDISS.
ADHD Babes
ADHD Babes is an ADHD community specifically for Black women and non-binary people, providing a safe and empowering space to share experiences and strategies for managing ADHD. They offer various forms of support including virtual meetups, events, and workshops designed to foster a sense of community and understanding. Their initiatives focus on increasing awareness, representation, and understanding of ADHD, while advocating for better support and resources for Black women and non-binary individuals with ADHD. For more information, visit ADHD Babes.
ADHD Collective
The ADHD Collective supports individuals with ADHD through community, coaching, and resources. They provide a supportive community for sharing experiences and encouragement, personalised one-to-one coaching sessions tailored to managing symptoms and achieving goals, and a membership program offering access to exclusive resources, workshops, and a network of peers. For more information, visit The ADHD Collective.
ADHD Girls
Empowers women and girls with ADHD through workshops, digital awareness campaigns, training, 1:1 support, and mentoring. For more information, visit ADHD Girls.
Atypiqueers
A sister group of London Friend, dedicated to supporting LGBTQIA+ individuals with neurodiversity, such as ADHD and autism. They provide a safe and inclusive space for members to connect, share experiences, and access support through various activities, including support groups, social events, and workshops. These initiatives foster a sense of belonging and understanding among neurodiverse LGBTQIA+ individuals. For more information, visit Atypiqueers.
Centre for ADHD and Autism Support
Supports individuals with ADHD and autism through support sessions, practical assistance, workshops, mentoring, social groups, and youth support programs. For more information, visit Centre for ADHD and Autism Support.
London Friend
London Friend is a charity focused on improving the health and well-being of LGBTQ+ individuals. They offer a wide range of support services, including counseling, social groups, and sexual health services. Additionally, London Friend provides tailored workshops and support groups specifically for LGBTQ+ individuals with ADHD and other neurodiverse conditions, aiming to create a more inclusive and supportive community. Visit London Friend for further information.
Resources For People With ADHD
Engaging with self-help materials can be beneficial at any stage of your ADHD referral. Here are some recommendations:
- The Adult ADHD Tool Kit by J. Russell Ramsay and Anthony L. Rostain: Practical strategies based on CBT.
- Driven to Distraction by Dr. Edward M. Hallowell and Dr. John J. Ratey: A comprehensive guide to understanding and managing ADHD in adults.
- The ADHD Advantage by Dale Archer: Discusses the potential benefits of ADHD traits in adults.
- “A Radical guide for Women with ADHD: Embrace Neurodiversity, Live Boldly, and Break Through Barrier” by Sari Solden, Michelle Frank, and Ellen Littman. Also available as an audiobook.
- This guided workbook is designed to help women with ADHD break the cycle of negative self-talk and shame-based narratives. It uses a variety of treatment methods to help you “untangle yourself from the beliefs that have kept you from reaching your potential in life”
- “Taking Charge of Adult ADHD” by Russel A. Barkley. Also available as an audiobook and audio CD.
- In this book, Barkley, a renowned ADHD researcher and clinician, offers “step-by-step” strategies for managing symptoms and reducing their harmful impact.
- “Smart but Stuck” by Thomas E. Brown.
- Talks about the emotional impact of ADHD and how those with ADHD often co-occurs with mood and anxiety disorders. It is a collection of stories of people from various walks if life struggling with ADHD.
- “The Mindfulness Prescription for Adults ADHD” by Lidia Zylowska.
- Many dealing with challenges around motivation, procrastination, and achieving goals, this recommends an eight-step program. It also comes with an audio companion with guided mindfulness exercises.
- How to ADHD by Jessica McCabe on YouTube: Offers tips and strategies for managing ADHD symptoms.
- Russell Barkley’s YouTube Channel: Contains helpful, scientific information from an expert.
- TotallyADD: Focuses on the challenges and humor of living with ADHD as an adult.
- ADHD Aware Film: Explores the challenges and difficulties around living with ADHD.
- The Neurobiology of ADHD by Dr Andrew Curran - Consultant Paediatric Neurologist on Vimeo
- ADHD Experts Podcast by ADDitude: Features experts discussing ADHD management strategies.
- ADHD reWired: Provides insights and advice from individuals living with ADHD.
- BBC Sound: That ADHD Story - Relationships - BBC Sounds
- Hacking Your ADHD. In his podcast, William Curb, who calls himself a “proud owner of an ADHD brain,” teaches techniques that can help others with the condition.
- Taking Control: The ADHD Podcast. With over 400 episodes to choose from, this podcast is hosted by ADHD coach and educator Nikki Kinzer. Kinzer has been helping people with ADHD for over a decade.
- Distraction with Dr. Ned Hallowell. The Distraction podcast is hosted by Dr. Edward Hallowell, ADHD expert, author, and psychiatrist.
- ADHD Foundation: Offers resources, webinars, and support groups.
- HelpGuide: Comprehensive guide on managing adult ADHD, covering organisational tips, healthy lifestyle choices, improving focus, and emotional health.
- The Moya CBT ADHD Self-Help Guide: Offers practical strategies for daily routine, organisational skills, stress management, and lifestyle changes.
- National Autistic Society: Guidance and resources for individuals with ADHD and autism.
- Rethink Mental Illness: Provides practical support and information for managing mental health.
- Good Thinking: Provides digital mental health and wellbeing for Londoners (Good Thinking)
Utilising the right apps and tools can significantly help manage ADHD symptoms by improving organisation, focus, and overall productivity. Here are some recommended options:
Task Management Apps
- Todoist: Helps organise tasks and projects with deadlines and reminders.
- Trello: Visual project management tool to track tasks and progress.
- Remember The Milk: A task management tool that helps you manage your tasks with due dates, priorities, and tags.
- Microsoft To Do: A simple and easy-to-use task management app that integrates with Microsoft services.
- Evernote: A versatile app for note-taking, organising tasks, and managing projects.
- Asana: A comprehensive task management app that is excellent for managing work projects and tasks.
- Tiimo: A visual daily planner with notifications and the ability to add icons and checklists to each activity, available on both Android and iOS devices.
Meditation and Relaxation Apps
- Headspace: Offers guided meditations to improve mindfulness and reduce stress.
- Calm: Provides relaxation techniques, sleep stories, and meditation exercises.
- Insight Timer: Features a vast library of free meditations and mindfulness practices.
- Smiling Mind: Provides mindfulness and meditation programs designed by psychologists and educators.
- Mindfulness Coach: An app designed for Veterans, service members, and others to help practice mindfulness.
Symptom Tracking Tools
- ADHD Organiser: An app specifically designed to help track ADHD symptoms and manage daily tasks.
- ADHD Angel: Provides practical support for ADHD patients, including symptom tracking using the SNAP-IV rating scale, and offers advice on managing difficult situations.
- Daylio: A mood tracking app that allows you to keep a private journal without having to type a single line.
- T2 Mood Tracker: Helps track emotions and behaviors to better understand how treatments are working.
- Bearable: A symptom tracking app that helps manage health and wellness by tracking mood, symptoms, and other health metrics.
Additional Tools
- Focus@Will: Uses music to enhance focus and productivity.
- Forest: Encourages focus by growing virtual trees as you stay on task.
- Pomodoro Timer: Helps break work into intervals, traditionally 25 minutes in length, separated by short breaks.
- Habitica: A habit-building and productivity app that treats your tasks like a role-playing game.
- Beeminder: A goal-tracking tool that helps you stay motivated by incorporating financial stakes.
- RescueTime: Tracks your digital activities to help you understand and manage your time better.
- Freedom: Blocks distracting websites and apps to help you stay focused.
- Cold Turkey: A website and application blocker to help you stay productive.
- Focus Keeper: Uses the Pomodoro Technique to help you maintain your focus and productivity.
- Toggl Track: A time tracking app that helps you see where your time goes and how to manage it better.
- Due: Sets reminders for important tasks and continues to ping you at set intervals until you mark the task as done.
- Keeper Password Manager & Digital Vault: A secure password management solution available for all popular platforms and browsers.