Quick Starter: ADHD
Educational information only — not a diagnosis or medical advice.
What it is
A neurodevelopmental condition that affects attention regulation, impulsivity and hyperactivity. Experiences vary from person to person.
Possible signs
- Difficulty sustaining attention or following through on tasks
- Restlessness or fidgeting; feeling “on the go”
- Impulsivity (e.g., interrupting, acting before thinking)
- Disorganisation, forgetfulness, losing things
Trusted resources
Use this site for ADHD
- Start with short, repeatable breath sets to settle the nervous system.
- Use the SOS 60-second reset before challenging tasks.
- Build a streak in the progress panel; keep sessions brief but frequent.
Progress (local only)
ADHD Tools
Focus Sprint
If‑Then Plan Builder
Noise & Notification Audit
- List distractions you can remove today (pop‑ups, badges, sounds).
- Agree “quiet hours” with your team.
- Keep a short “todo capture” next to you.
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.
Focus Sprints (25/5)
Work 25 minutes, break 5. After four sprints, rest 20–30. Use a visible timer and list your Next 3.
Body Double
Work alongside a partner (in‑person or virtual). Agree a goal, mute mics, check in every 15 minutes.
If‑Then Planning
Write If‑Then cues: “If 9:00 starts, then open task board and do the first sticky.”