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 — Focus & Workflows
Practical, low-pressure routines for attention, time-blinds, task initiation and impulse control. Based on UK guidance and workplace best practice. Educational only; not medical advice.
Quick win: 10-minute Focus Sprint
Set one tiny output. Remove friction, start before you feel ready. Use a short timer and stop while it still feels easy.
Externalise time
- Use visible timers and large clocks (not just phone).
- Work in time boxes, not until-finished.
- Put meetings and prep blocks in the calendar.
Reduce friction
- Body-double: co-work silently on video with a friend.
- One-touch rule: open the email? Reply or snooze with a time.
- Environment: noise-cancelling headphones; turn off non-critical notifications.
Meeting & task scaffolds
- One-slide brief: purpose, definition of done, next step.
- Agenda first: write and share 3 bullets, max 20 minutes.
- IF→THEN plans: “If I open Slack, then I check only #team for 2 minutes.”
Workplace adjustments (UK)
Under the Equality Act, employers should consider reasonable adjustments—no diagnosis required to seek support.
- Quiet workspace / headphones, fewer interruptions; fixed desk instead of hot-desk.
- Flexible hours, protected focus time, extra breaks; written follow-ups.
- Assistive tech: text-to-speech, meeting transcribers, reminders.
See Acas guidance linked below.
About medication (NICE NG87)
For adults, first-line medicines are usually lisdexamfetamine or methylphenidate when medication is appropriate. Non-stimulants can be options in some cases. Talk to your prescriber; medicines aren’t for everyone.
Evidence & UK resources
- NICE — ADHD: diagnosis and management (NG87)
- NICE — NG87 recommendations (adults: meds choice)
- Acas — Adjustments for neurodiversity at work
- GOV.UK — Reasonable adjustments for disabled workers
- RCPsych — ADHD in adults: good practice guidance
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.
ADHD — Download Guide
Download a concise ADHD quick guide PDF with practical strategies.