ADHD

ADHD comes under the banner of neurodiversity – neurodiversity is a term which recognises there are natural differences between human brains which mean we don’t all think, learn or process information in the same way - there is no right or wrong way. However, society (education, workplaces, culture) have often been set up in a way that suits some people more than others. Because of this, neurodivergent people have felt excluded and may have tried to hide their differences (or ‘masking’) to try and fit in with what seems to be expected, which can lead to exhaustion and burn-out. Hopefully things are changing as more is known and understood about neurodiversity and more people with different viewpoints challenge the way that society is set up.

This App is for those with a diagnosis of ADHD or who think they may have ADHD and will recognise the unique abilities and strengths, as well as try to outline some strategies to help with challenges. These strategies may seem quite simple, however simple strategies practised regularly can be very effective in making adjustments and improvements related to the challenges people may face. There are lots of other resources and supports on the internet and we’ve put some links to other resources in that section of the App.  

This App includes suggestions of things which other people with ADHD have found helpful. There are lots of different suggestions included as we know not everything will work for everyone. We’ve broken it down into smaller sections so you can see a few suggestions at a time and choose what might work for you. People with ADHD have told us that implementing strategies can take a lot of effort and can be tiring – remember that you don’t need to do all these things at once. You can try something, if it doesn’t work, try not to feel bad about it, maybe trying something else in the future.  

Everyone is different and will have a unique experience. You are the expert on you. There are some strengths and challenges which are more commonly described by people with ADHD and we try to explore these in the App.

Here are some quotes from people with lived experience of ADHD:

“It’s like a vortex of running thoughts, ideas, feelings and ‘aha’ moments. It’s difficult for some to understand but the moments of ‘Wow, that’s a great idea,’ make up for the years in my adolescence that kids and teachers got mad at me for my outbursts. I like the speed of my mind maps; it keeps things interesting.”

“It’s like opening 100 tabs in your browser at once and trying to do something different in each one at the same time. Then someone walks up and wants to have a conversation.”

Both quotes from ‘18 People Explain What ADHD Feels Like’ 

Impulsivity is like not being able to press a ‘pause’ button, for example: not being able to stop speaking, or doing things without thinking through the possible consequences. Being impulsive can be useful, as well as present challenges. Following an idea without thinking too much ahead can sometimes work out well. It can also make planning to do something that really needs to be done difficult or increase risk taking, e.g. speeding in the car or buying things that aren’t affordable.

As an adult, hyperactivity might not look like constant movement, you might feel it as a sense of inner restlessness. You may find it hard to sit still for long periods, feel like your mind is always racing, or notice a strong urge to move around or fidget.

Hyperfocus is when you are able to become completely absorbed in an activity or task you enjoy, tuning out everything around you. Hyperfocus can be really positive in helping get work done, leading to a sense of enjoyment, achievement and satisfaction. Working through how to harness the positives of hyperfocus can help get the best from it, without losing sight of other less interesting parts of work/ tasks or causing burnout.

Sometimes when something is less interesting or there are lots of different tasks needing done, staying focused or concentrating and getting through the list can be a challenge. It can feel even harder when you're feeling anxious or low in mood. Many people with ADHD find this really frustrating - especially when they want to focus but just can’t seem to.

Having a creative approach to problem solving, coming up with potential solutions and thinking outside the box is a common strength described by people with ADHD. However, impulsivity might lead to acting quickly on one option rather than narrowing options down and thinking through which would work best for the situation. Working through and implementing a plan can also be more of a challenge.

Top Tips for Problem-Solving from others with ADHD

• I try talking through a task out loud—it helps me stay focused and figure out what I need to do next.
• Sometimes, drawing things out or using diagrams helps me see the problem more clearly and come up with possible solutions. E.g. mind maps.
• I remind myself that being creative is one of my strengths. I can often think of lots of different ways to solve a problem. The tricky part is picking one and sticking with it!
• I know I can get frustrated when things don’t get fixed right away. I try to be patient and remind myself that some things take time—and that’s okay. I just need to keep going.
• I find a quiet space where I can really concentrate and think things through without distractions.
• I make sure I’m in the right headspace. I might set a timer to work for a short period, then take a quick brain break to reset.
• I try to notice when I’m getting stuck on small details and missing the bigger picture. Talking things through with someone I trust - like a friend, colleague or family member - can really help.
• When I catch myself procrastinating, I set small deadlines and realistic goals. I also limit my phone time using screen time settings to help me stay on track.
• To-do lists can be helpful, but if they feel overwhelming, I just write down the top three things I need to do. Starting with a quick, easy task gives me a little win and helps me build momentum.

It can sometimes be difficult to stay on top of everyday tasks like shopping, cleaning, or managing finances. These responsibilities can feel overwhelming at times. However, using simple strategies to stay organised can make a big difference and help create a sense of structure and control.

It can be hard to keep track of how much time is passing or to estimate how long a task will take. Distractions are also common in our lives - whether it’s people talking, a phone ringing or our own thoughts. Sometimes it can feel that there is too much to do, it can feel overwhelming and it can be difficult to know where to start. Talking this through with someone you trust can be a helpful starting point.

It can be difficult to stay on schedule and complete tasks, but some strategies outlined below might help.

Top Tips for Managing time from others with ADHD:

• I use music to help me stay on time - like getting dressed before the end of a song. It makes things feel more fun and keeps me moving.
• The day before an appointment, I plan ahead. I work backwards from the time I need to be there, check how long the journey will take (using a journey planner app or website), and give myself extra time—just in case. If I get there early, that’s okay! I bring something to do while I wait.
• I keep important things like my keys in the same place every day - like on a hook by the door - so I don’t have to search for them.
• I try to catch myself when I think, “I’ll just do this one thing first.” I stop and ask, “Is this what I need to do right now? Do I really have time for it?”
• I let the people I live or work with know that I have ADHD and that remembering things can be hard for me. I ask them to gently remind me about things I’ve agreed to do.
• I sync my emails and calendar on my phone so I can keep track of appointments and reminders in one place.
• I use one hard-backed notebook to write down my daily to-do lists. It helps me stay organised and I can look back at what I’ve done in previous days or months.
• I wear a watch to help me stay aware of the time throughout the day.

Anxiety and low mood are common across society – you can find more about anxiety and depression in other sections of this app. Pressures of work or education, relationship challenges, money worries can all add up. You might also be struggling with some aspects of ADHD which are adding to this, trouble with sleeping and work or education worries can add to anxiety and low mood.

If anxiety or low mood is affecting your quality of life you don’t have to go through this alone. There are things you can do to feel better - some ideas are listed in the table below and in other sections within this App.

The most important thing to remember is: this isn’t just how things have to be - things can get better.

Top Tips to help you manage your mood and anxiety: 

• The first step is recognising that you might be struggling and that it’s okay to ask for help. There are stress and anxiety support groups in many communities. Speak to your GP to find out what’s available near you.
• Moving your body—whether it’s a walk, a workout, or just getting outside—can really help you feel calmer. Other things that might help include listening to music, watching a favourite film, or calling a friend to take your mind off your worries.
• Try to remind yourself that anxious or sad thoughts will pass. These feelings won’t last forever, even if it feels that way right now.
• Think about who in your life can support you. Talk to friends or family and make a plan together for how they can help when you’re feeling low or anxious.
• You can find links to self-help resources such as mindfulness and online Cognitive Behavioural Therapy (CBT) on the anxiety section of this APP.
• You might also want to try the Daylight app a clinically proven programme for managing anxiety. It’s free through the NHS.

If you are experiencing a crisis or are having suicidal thoughts or feelings, you can speak to someone immediately by phoning the NHS24 mental health hub on 111 or calling Samaritans on 116 123. If you don’t want to speak to someone directly, Samaritans offer online chat or email options too. Both these listening services are free and available 24 hours a day, 365 days a year.

If you want information of need support for suicidal thoughts, you can contact the same numbers as above, or you can hear from others with lived experience on NHS Inform.

If you want information or need support for self-harm, you can contact the same numbers as above, or you can contact Self-harm Network Scotland who have online information and a chat service available 6pm-10pm every day.  

If you like apps, you can download the Calm Harm app which can help you manage urges to self-harm. 

You can find more information and self help resources on the Self-Harm and Suicidal Thoughts sections of this App.

It’s completely normal to feel frustrated or angry at times. But if we don’t manage these emotions, they can start to affect different parts of our lives - like relationships, work, or overall wellbeing.

It helps to take a step back and try to understand our anger. What sets me off? What helps me calm down? What tends to make things worse? The more we understand our triggers, the more control we can have over how we respond.

Getting enough sleep really helps with managing daily life more easily. But falling asleep and sticking to a bedtime routine can sometimes be a real challenge.

It’s also important to know that not everyone with ADHD needs the same amount of sleep. Some people may naturally need less than others. Try not to compare yourself too much to how much sleep other people get or set goals that feel unrealistic.

Instead, focus on finding out what works best for you. Pay attention to how much sleep helps you feel your best, and build your routine around that.

Using a sleep tracking app can give you useful information and help you feel more reassured about your sleep patterns.

If you're finding it hard to sleep, you might want to try Sleepio - a free, NHS-approved online program designed to help with insomnia. It runs over six weeks and is based on proven techniques to improve sleep.

You can find more information and self help resources on the Sleep Problems section of this App

You might have had some difficult experiences in the past with stigmatising attitudes and this can perhaps make friendships and relationships seem daunting or something that it feels safer to avoid. You can decide whether you share information about having ADHD with other people – this is your own personal information and you are not obliged to tell anyone else. However, if you trust them, it can sometimes help for others to understand what you find helpful in relationships.

ADHD strengths can strongly support parents to match the pace and energy of their children, bringing fun play, creativity and flexible problem-solving to the home. The parenting role also brings increased demands on time, organisation skills and the need to multitask which can at times feel overwhelming.

Here are some Top Tips for Parenting:  

• Make time for yourself
  Looking after yourself helps you look after others. If getting time alone is tricky, try short home workouts or mindfulness videos that your children can join in with. Even 10 minutes can make a difference - and exercise is especially helpful for managing ADHD.
• Keep communication consistent
  Agree on a few simple household rules with your family. This helps you respond calmly and consistently, even when you're feeling stressed or short on time.
• Schedule one-on-one time daily
  Aim for just 10 minutes of undivided attention with each child — no phones, no distractions. This small amount of time can build strong, positive relationships.
• Get support with homework
  If helping with homework isn’t your strength, that’s okay. Ask a friend or family member, look into school homework clubs, or see if your child can buddy up with a classmate.
• Take a time-out when needed
  If you’re feeling overwhelmed, it’s okay to step away for a few minutes to breathe and reset. A short break can help you respond more calmly.
• Plan for focused time
  When you need to concentrate (like cooking or driving), give your children something to do - a toy, a show or a simple activity - to help reduce distractions.
• Use outdoor time wisely
  Fresh air and movement are great for everyone. Whether it’s a walk, a trip to the park, or just time in the garden, it can help calm both you and your children.
• Reach out for help
  If parenting feels overwhelming, you're not alone. There are a range of support services which can help. These include –

• • Talk to your Health Visitor about available advice and support.
  • You can also call Children 1st Parentline at Children First Support line | Children First or call 08000 28 22 33 for advice and support.

We’ve already looked at some of the aspects of ADHD that can be strengths but also some challenges which might be more noticeable in a work or education environment. There are often competing priorities, deadlines and noisy environments which might make it more challenging to work in the way that suits you best. 

You may not have a formal diagnosis of ADHD but this shouldn’t stop a conversation between you and your manager to talk about how your strengths can be harnessed and what support there might be to help with things you might find more difficult.

NHS Greater Glasgow and Clyde have developed a Workplace Adjustment Passport which aims to support employees with a disability, health condition or diversity in the workplace to have a great experience at work. Although this has been developed for use with NHSGGC staff only, it gives a good structure for a conversation with any manager. (n.b. any links in the ‘workplace adjustment passport’ refer to NHSGGC policies only).

ADHD in the Workplace

When managing employees who have a diagnosis of ADHD, companies should be aware of their legal obligations. Under the Equality Act 2010, an employee with ADHD may be considered to have a disability if the condition has a “substantial and long term negative effect on their ability to carry out normal day-to-day activities”. Cases depend on individual circumstance: including the severity of symptoms and context.

Sometimes a person with ADHD may need support to harness their strengths (such as hyperfocus, creativity, problem solving) in a work setting and / or managing some aspects of ADHD which can be more challenging in a work context (such as planning, prioritising, time management). Each individual is unique and conversations should discuss the individual’s strengths, experience and support needs.

A range of support and advice is available from the Access to Work programme.

Access to Work: get support if you have a disability or health condition: What Access to Work is - GOV.UK

ADHD in Further Education

Within most further education establishments, there will be a student support service which can give advice on how you can be supported in your studies if you have a diagnosis of or think you may have ADHD.    

Reasonable Adjustments

Reasonable adjustments can be made in the following areas:

1. Providing a supportive framework to assist with self-monitoring by:

• Implementing systems, such as regular review meetings to assist with time management and task prioritisation e.g. daily meetings.
• Provision of structured feedback.
• Providing information in written format with clear concise instructions, broken into steps.
• Encouraging the use of notes in meetings/ post-its.
• Encouraging use of checklists.
• Introducing checks by others.
• Encourage use of diaries/ planners.

2. Modifying External distracters

• Provision of a private office or location positioned to reduce distractibility.
• Offers of flexi time or home working.
• Provision of headphones to reduce external noise.

3. Modifying Internal distracters

• Allowing movement at work.
• Allowing regular breaks.

The Children and Adults with ADHD (CHADD) website have a helpful page with suggestions for managing different aspects of ADHD in the workplace.

Top Tips to help with studying and work from other people with ADHD:

• Have a set workplace g. a desk and chair for work/study only.
• Don’t try to do everything at once.
• Always keep a clearly labelled notebook with you to write down everything that you need to remember /that people ask you to.
• Try a ‘Body Double’, ‘Work/Study Buddy’ and someone to tell what you are going to do and agree a time to feedback and check back in with – g. Skype/just sound and no picture for a length of time e.g. three hours study.
• Choose someone that you trust at work and make them aware of your ADHD so you have someone who understands what you find difficult.
• Put to-do lists or topic areas of study up on the wall – use colours to separate.
• Limit time on social media.
• Leechblock – is a plug-in device for IT which blocks time wasting websites – or do lockdown for 36 hours to give yourself a whole day away from.
• Set short chunks and short term goals so you can actually congratulate yourself for all the good stuff you have done rather than worry about what still has to be.
• Limit your phone/screen time.

 Remember that you are always aiming for a balance

A range of Mental Health and Wellbeing resources:

There is a huge amount of information about mental health and support for the challenges of everyday living. It can be difficult to know where to start to find information you are looking for and also which you know is good quality.

NHS Greater Glasgow & Clyde Health and Wellbeing Directory

This site includes local information on physical activity, weight management, stopping smoking, money advice, alcohol & drugs support services, carers and diabetes.

General ADHD resources 

• NHS Inform
• ADHD UK
• ADHD Self-help

Online Support groups:

• Scottish ADHD Coalition, local support groups in Scotland
• AADD-UK

• Samaritans Free, confidential support 24 hours a day, 365 days a year. 📞 Call 116 123 (freephone) 📧 Email: jo@samaritans.org 
• Breathing Space (Scotland) A confidential phone line for anyone feeling low, anxious, or depressed. 📞 Call 0800 83 85 87 (free)  Weekdays: Monday-Thursday 6pm to 2am Weekend: Friday 6pm-Monday 6am 
• Give us a shout A free, confidential, 24/7 text messaging service for anyone who is struggling to cope. 💬 Text 85258 (free)