I think I might have ADHD

Let's figure this out. Here's a quick screener, what ADHD actually looks like in adults, and what to do next.

📋 ADHD Self-Screening (ASRS-v1.1)

This is the WHO's Adult ADHD Self-Report Scale (ASRS-v1.1) — the same 6-question screener that clinicians use as a first step. It takes 2 minutes. This is not a diagnosis — it just tells you whether it's worth talking to your GP.

Question 1 of 6
How often do you have trouble wrapping up the final details of a project, once the challenging parts have been done?
Question 2 of 6
How often do you have difficulty getting things in order when you have to do a task that requires organisation?
Question 3 of 6
How often do you have problems remembering appointments or obligations?
Question 4 of 6
When you have a task that requires a lot of thought, how often do you avoid or delay getting started?
Question 5 of 6
How often do you fidget or squirm with your hands or feet when you have to sit down for a long time?
Question 6 of 6
How often do you feel overly active and compelled to do things, like you were driven by a motor?
About this screener The ASRS-v1.1 Screener is provided by the World Health Organization (WHO). It is a screening tool, not a diagnostic instrument. A high score suggests it's worth seeking a professional assessment — it doesn't mean you definitely have ADHD, and a low score doesn't mean you definitely don't.

🧠 What ADHD actually looks like in adults

Forget the stereotype of the hyperactive kid bouncing off walls. Adult ADHD is often much more subtle — and much more about what's happening inside your head.

The stuff people notice: You're late to everything. You lose your keys daily. You start projects and don't finish them. You interrupt people. You forget appointments even when you wrote them down.

The stuff people don't see: Your brain never stops. You're exhausted from trying to keep up with "normal" tasks. You feel like you're faking being a functional adult. You know what you need to do but physically cannot start. You hyperfocus on things that interest you and literally cannot focus on things that don't.

ADHD has three presentations:

Predominantly Inattentive ("ADHD-PI") Difficulty sustaining focus, easily distracted, forgetful, disorganised, loses things, avoids tasks needing sustained mental effort. Often missed in diagnosis because there's no obvious hyperactivity.
Predominantly Hyperactive-Impulsive Fidgeting, restlessness, talking excessively, difficulty waiting, interrupting, feeling "driven by a motor." In adults this often looks like internal restlessness rather than physical hyperactivity.
Combined Presentation A mix of both inattentive and hyperactive-impulsive symptoms. This is the most commonly diagnosed type in adults.

ADHD commonly co-occurs with anxiety, depression, and sleep problems. If you've been treated for anxiety or depression but never quite felt like the treatment got to the root cause — that's worth mentioning to your GP.

♀️ ADHD in women — why it gets missed

Women and girls are significantly underdiagnosed with ADHD. NHS data from 2024/25 shows that just 0.9% of females had a recorded ADHD diagnosis compared to 1.6% of males. This isn't because ADHD is rarer in women — it's because it presents differently and is systematically overlooked.

Why women get missed:

Masking and compensation Women are often socialised from childhood to be "good," organised, and compliant. This means many women with ADHD develop elaborate compensation strategies — colour-coded planners, over-preparation, people-pleasing — that hide the underlying struggle. From the outside, everything looks fine. Inside, you're exhausted from the effort of keeping it together.
Misdiagnosis is common Women with ADHD are frequently diagnosed with anxiety, depression, borderline personality disorder, or chronic fatigue first. These may be real co-occurring conditions, but if the underlying ADHD isn't identified, treating only the anxiety or depression often doesn't fully work. If you've had multiple mental health diagnoses that never quite explained everything, ADHD is worth investigating.

Common signs in women that get overlooked: emotional overwhelm and rejection sensitivity, chronic feelings of underachievement despite being "capable," difficulty maintaining friendships due to forgetfulness, premenstrual worsening of ADHD symptoms (oestrogen affects dopamine), burnout cycles — pushing hard then crashing, being labelled "sensitive," "dramatic," or "too much."

Hormonal impact: ADHD symptoms often fluctuate with your menstrual cycle, can worsen significantly during perimenopause, and may change during pregnancy. This is because oestrogen interacts with dopamine regulation. If you notice your focus, emotional regulation, or executive function changes predictably through the month, mention this to your assessor — it's a strong indicator.

Late diagnosis is normal. Many women aren't diagnosed until their 30s, 40s, or even later — often triggered by a child being diagnosed, a major life change, or perimenopause unmasking symptoms that were previously managed. Getting diagnosed later in life doesn't make the diagnosis less valid. It means the system failed to catch it sooner.

👉 OK, I think this is me. What now?

If the screener flagged potential ADHD, or you just recognise yourself in what you've read — your next step is talking to your GP and asking for a referral.

This is where it can get tricky. Some GPs are brilliant. Some... aren't. But you have rights, and you have options. Stage 2 walks you through exactly how to get referred.

Ready to talk to your GP?

Stage 2 has everything you need: appointment prep, template letters, and exactly what to say if your GP pushes back.

Getting your GP to refer you

Your GP is the gateway. Here's how to walk in prepared and walk out with a referral.

📝 Appointment prep checklist

GP appointments are short — usually 10 minutes. You need to go in focused. Here's your plan:

  • Book a double appointment if your surgery allows it — you'll need the time
  • Write down your symptoms before you go (you will forget in the room)
  • Note specific examples: "I missed 3 deadlines last month" is better than "I struggle with focus"
  • Mention how long symptoms have been present — ADHD is lifelong, so mention childhood too
  • If you have school reports mentioning distraction/daydreaming, bring them
  • Complete the ASRS screener (Stage 1) and bring your score
  • If a family member has ADHD, mention it — there's a strong genetic link
  • Print or have ready your referral request letter (template below)
  • Know your Right to Choose (explained below) — decide if you want to use it
  • Prepare for pushback — read the GP Pushback Handler below
What to actually say "I'd like to be referred for an adult ADHD assessment. I've been experiencing symptoms that are significantly impacting my daily life, and I've completed the WHO ASRS screening questionnaire which suggests I should be assessed. I'd like to exercise my Right to Choose for the referral."

🖨️ Print your GP appointment one-pager

Everything on one A4 sheet to take into your appointment. Fill in the details, hit download, and you'll walk in with your name, ASRS score, key symptoms, and talking points ready to go. No more forgetting what you wanted to say.

✉️ Template: GP referral request letter

You can hand this to your GP or send it ahead of your appointment. Fill in your details and download it.

[Your letter preview will appear here as you fill in the fields above]

⚖️ Right to Choose — your secret weapon

England only Right to Choose is a legal right under the NHS Constitution for England. It does not apply in Scotland, Wales, or Northern Ireland — they have separate NHS systems with different referral pathways. If you're outside England, see the box below for your options.

What is it? Under the NHS Constitution (Section 3a), you have the legal right to choose which provider carries out your first outpatient appointment. This applies to ADHD assessments.

Why does it matter? NHS ADHD waiting lists can be years long. Right to Choose lets you pick a provider that may have a much shorter wait — and the NHS still pays for it. It's not going private. It's using an NHS right.

Providers that accept Right to Choose referrals

Psychiatry-UK — the most well-known. They have an agreement with most NHS ICBs. Your GP sends a referral form, and Psychiatry-UK handles the rest. Typical wait: varies, but generally much shorter than local NHS services.

ADHD 360 — another established provider accepting Right to Choose referrals in many areas.

Clinical Partners — accept Right to Choose in some areas. Worth checking availability.
RTC under pressure (2025–2026) Some NHS areas (ICBs) have paused or restricted Right to Choose for ADHD, citing budget pressures. At least nine areas told providers to stop booking new assessments in 2024–25. ADHD UK has launched a legal challenge. If your ICB has paused RTC, you can still be referred to local NHS services, seek a private assessment, or contact ADHD UK for advice on challenging the restriction.

How to use it: Simply tell your GP you'd like to exercise your Right to Choose and be referred to [provider name]. If they're unsure, the letter template below explains everything they need to know. Your GP sends the referral, the provider contacts you.

Heads up Some GPs aren't familiar with Right to Choose for ADHD. That's OK — it doesn't mean you can't use it. The template letter below cites the specific legal basis. If your GP refuses, see the Pushback Handler.
Not in England? Here's how it works where you are

Scotland (NHS Scotland) — No Right to Choose equivalent. Your GP refers you to local NHS adult ADHD services. Waits are long — over 42,000 children and 23,000 adults were on waiting lists as of early 2025, and roughly 30% of adults couldn't access NHS assessment at all. Private assessment is an option (see Stage 3). Advocacy: ADHD Scotland (adhdscotland.org.uk).

Wales (NHS Wales) — No Right to Choose. Referral is through your GP to the local neurodevelopmental service. The Welsh Government published an ADHD pathway in 2024. Waits vary by health board but can be significant. Some areas have adult ADHD services; others rely on general psychiatry.

Northern Ireland (HSC) — No Right to Choose. GP refers to the local adult ADHD service. Services vary significantly by Trust area, and some areas have very limited adult provision. Private assessment may be the fastest route. Advocacy: ADHD NI.

📄 Template: Right to Choose letter

Give this to your GP if they're unsure about Right to Choose. It explains the legal basis and what they need to do.

[Your letter preview will appear here as you fill in the fields above]

🛡️ GP Pushback Handler

Some GPs push back on ADHD referrals. It's frustrating, but it happens. Here are the 7 most common things you might hear — and exactly what to say back, with the NICE guidelines to back you up.

1
Your GP says: "ADHD is a childhood condition"
You can say:
"I understand that was the historical view, but NICE guideline NG87 — which covers ADHD diagnosis and management — explicitly includes adults. It recognises that ADHD persists into adulthood in the majority of cases, and that many adults are only identified later in life. The guideline recommends that adults presenting with symptoms of ADHD should be referred for assessment."
Reference: NICE NG87 — Sections 1.2 and 1.4
2
Your GP says: "You did well at school, so you can't have ADHD"
You can say:
"Academic achievement doesn't rule out ADHD. Many adults with ADHD developed coping mechanisms that masked their difficulties — they may have worked significantly harder than peers to achieve the same results, or performed well in subjects they found interesting due to hyperfocus. NICE NG87 does not list academic performance as a diagnostic criterion or exclusion factor. The assessment should look at overall functional impairment, not just grades."
Reference: NICE NG87 — diagnostic criteria focus on functional impairment across settings
3
Your GP says: "I need to refer you to our local service" (when you want Right to Choose)
You can say:
"I appreciate that, but I'd like to exercise my Right to Choose under the NHS Constitution, Section 3a. This gives me the legal right to choose any clinically appropriate provider for my first outpatient appointment. I'd like to be referred to [provider name, e.g. Psychiatry-UK]. They are an NHS-commissioned provider, so there's no additional cost to the practice or the ICB. I have a letter explaining the process if that would be helpful."
Reference: NHS Constitution, Section 3a — Right to Choice
4
Your GP says: "There's a long wait, nothing I can do"
You can say:
"I understand local services have long waits, and I appreciate that's not within your control. However, I have the Right to Choose my provider under the NHS Constitution. Providers like Psychiatry-UK and ADHD 360 accept Right to Choose referrals, which are funded by the NHS in the usual way. Could you refer me to one of these providers instead? This doesn't create any extra work or cost for the practice."
Reference: NHS Constitution, Section 3a; NHS England guidance on patient choice
5
Your GP says: "You need a mental health referral first"
You can say:
"NICE guideline NG87 recommends a direct referral pathway for ADHD assessment. While I understand there may be co-occurring conditions, the guideline states that adults with suspected ADHD should be referred directly to a service that can assess and diagnose ADHD — not routed through general mental health services first. I may have anxiety or low mood, but if those are secondary to untreated ADHD, they're unlikely to resolve without addressing the ADHD itself."
Reference: NICE NG87 — Section 1.4, recognition and referral
6
Your GP says: "We don't diagnose adults with ADHD here"
You can say:
"I'm not asking you to diagnose me — I'm asking for a referral to a specialist who can. NICE guideline NG87 explicitly covers the diagnosis and management of ADHD in adults. GPs aren't expected to diagnose ADHD themselves, but they are expected to refer adults who present with symptoms. I can be referred either to a local specialist service or, under my Right to Choose, to a provider like Psychiatry-UK."
Reference: NICE NG87 — Section 1.4, role of primary care in referral
7
Your GP says: "Try CBT or mindfulness first"
You can say:
"I'm open to exploring therapeutic options, but NICE NG87 is clear that assessment for ADHD should not be delayed while other interventions are tried. CBT and mindfulness can be helpful alongside ADHD treatment, but they're not a substitute for proper assessment and diagnosis. The guideline recommends that adults with suspected ADHD should be referred for assessment without requiring prior interventions. I'd like the referral to go ahead."
Reference: NICE NG87 — assessment should not be contingent on prior interventions
If your GP still refuses You have options: ask to see a different GP at the same practice; request that the refusal is documented in your medical records (this alone often changes minds); contact your local Patient Advice and Liaison Service (PALS); or complain to your ICB (Integrated Care Board). You can also register with a different GP practice.

Referral submitted?

Now the waiting begins. Stage 3 tells you what to expect and how to make the most of the wait.

You're on the waiting list

The hard bit is done — you got the referral. Now here's how to handle the wait.

⏳ What to expect — timescales

Let's be real — NHS ADHD waiting times are not great. Here's a rough picture:

Typical NHS waiting times for adult ADHD assessment Local NHS services: 1 to 5+ years depending on your area. Some areas have no adult ADHD service at all.
Right to Choose providers Psychiatry-UK and similar providers: waits vary but are generally significantly shorter than local NHS. Check with the specific provider for current timescales.

The 18-week target: Under the NHS Constitution, you have the right to start consultant-led treatment within 18 weeks of referral. In practice, most ADHD services are breaching this target. However, it gives you leverage to chase your referral and escalate if needed.

💡 What to do while you wait

Waiting doesn't mean doing nothing. Here are things that can genuinely help:

Start building evidence. The more examples you can bring to your assessment, the better. Keep a note on your phone — every time ADHD symptoms impact your day, jot it down. "Forgot dentist appointment again." "Couldn't start work report for 3 hours." "Lost my wallet for the 4th time this month."

Gather childhood evidence. School reports, especially any that mention "could try harder," "easily distracted," "bright but doesn't apply themselves." Ask parents or siblings what you were like as a child.

Try ADHD-friendly strategies now:

  • Use a single "capture" system for all tasks (one app, one notebook — not twelve)
  • Set phone timers for everything — leaving the house, meetings, cooking
  • Body doubling — work alongside someone (even virtually) to stay on task
  • Break tasks into the smallest possible steps ("open laptop" counts as a step)
  • Use visual reminders — sticky notes, whiteboards, things you can see
  • Exercise regularly — strong evidence it helps ADHD symptoms
  • Reduce decision fatigue — meal prep, lay out clothes the night before
Listen to ADHD content Podcasts and YouTube channels by people with ADHD can be genuinely helpful. Look for "How to ADHD" on YouTube, "ADHD Rewired" and "Hacking Your ADHD" podcasts. Hearing other people describe your exact experience is both validating and practically useful.

🏥 Private assessment — an option if you can afford it

If the wait is too long and you can afford it, private assessment is an option. But it's not as simple as "pay, get diagnosed, done." Here's the full picture.

Cost: Typically £500–£1,500 for a full diagnostic assessment. Some providers offer payment plans. Ongoing private prescribing (if you can't get shared care) costs £200–£500 per follow-up, plus the cost of medication without an NHS prescription.

What you get: A diagnostic assessment by a qualified psychiatrist or specialist. If diagnosed, they'll write a detailed report and medication recommendations that you can take to your NHS GP.

Red flags to watch for Be cautious of very cheap or very quick assessments. A thorough ADHD assessment should take at least 1–2 hours and include a detailed clinical history, developmental history (ideally with input from someone who knew you as a child), and screening for co-occurring conditions. If someone offers a 20-minute video call diagnosis, that's a red flag. Ask whether the assessor is a psychiatrist, clinical psychologist, or ADHD specialist nurse prescriber — and check their registration with the GMC, HCPC, or NMC.

Providers to research: Psychiatry-UK (also do private), ADHD 360, Clinical Partners, and local private psychiatrists who specialise in ADHD. Always check they're registered with the relevant regulatory body.

The real battle: getting shared care

This is where most people hit trouble. "Shared care" means your private specialist writes to your NHS GP asking them to take over prescribing your ADHD medication. In theory, GPs should accept valid private diagnoses and enter shared care agreements. In practice, many refuse.

What to do if your GP refuses shared care after a private diagnosis

1. Ask for the reason in writing. GPs sometimes cite "not enough evidence" or "our practice doesn't do shared care." Get it in writing — you'll need this.

2. Know the guidance. NHS England has confirmed that NHS services should accept private ADHD diagnoses that meet appropriate standards. NICE NG87 states that medication management should be part of a shared care arrangement between specialist and GP. Your GP is not being asked to diagnose you — they're being asked to continue prescribing a medication that a specialist has already initiated and stabilised.

3. Ask your specialist to write a proper shared care letter. A good specialist will write directly to your GP with the diagnosis, medication, titration notes, and a clear shared care protocol. If your specialist doesn't do this automatically, ask.

4. Try a different GP at the same practice. Different GPs have different comfort levels. You're entitled to see any GP at your practice.

5. Use the shared care request letter in Stage 6. We've built a template letter specifically for this.

6. Escalate. Contact PALS, write to your ICB, or register a formal complaint if your GP refuses without a valid clinical reason. Your ICB has a duty to ensure patients can access medication.

Can I go from private back to NHS? Yes. If you were diagnosed privately, you can still ask your GP for an NHS referral to get ongoing NHS care. Some areas have "NHS validation" pathways where a private diagnosis is reviewed by an NHS clinician and then taken on. This can take time, but it's a legitimate route to getting your care back on the NHS without needing to be re-assessed from scratch.

📞 How to chase your referral

Referrals sometimes get lost or delayed. Don't assume no news is good news.

  • After 2 weeks: call your GP surgery and confirm the referral was sent
  • After 4 weeks: contact the provider directly to confirm they received it
  • Get a reference number and expected timescale
  • If over 18 weeks: contact PALS and reference the NHS Constitution waiting time commitment
  • Keep a record of every call, email, and date
Your rights if waiting over 18 weeks The NHS Constitution states patients have the right to access services within maximum waiting times. While this is routinely breached for ADHD, citing it formally (especially through PALS or your MP) creates a paper trail and can escalate your case.

Assessment date coming up?

Stage 4 tells you exactly how to prepare so you walk in confident and ready.

Your assessment is coming up

You've waited ages for this. Here's how to make sure it goes well.

🔍 What happens in an ADHD assessment

It's basically a structured conversation. Don't overthink it — the assessor is trained to identify ADHD. Your job is just to be honest.

What typically happens:

The assessment usually lasts 1–2 hours. The clinician will ask about your current symptoms and how they affect your daily life, your childhood — were you always like this?, your education and work history, your relationships and social life, your mental health history, and your family history (ADHD in relatives).

They may use standardised rating scales (questionnaires) as part of the assessment. Some assessments include a collateral history — information from someone who knew you as a child (usually a parent).

What they're looking for: Evidence that your symptoms are consistent with ADHD, have been present since childhood (before age 12), occur in more than one setting (work AND home, not just one), and cause significant impairment in your daily life.

📦 What to bring — your evidence pack

  • Written list of your current symptoms with specific examples
  • The symptom diary you've been keeping while waiting (if you did one)
  • School reports — especially any with comments about attention, behaviour, or potential
  • Your completed ASRS screener from Stage 1
  • A timeline of your mental health history (any previous diagnoses, medications tried)
  • Notes from a partner, parent, or close friend about your behaviour (optional but very helpful)
  • Work performance reviews if they mention relevant patterns
  • Any family history of ADHD, learning difficulties, or mental health conditions
ADHD-friendly tip Set an alarm the night before to pack all this. Set another alarm 2 hours before the appointment. Set a third alarm 30 minutes before you need to leave. We both know you'll need all three.

❓ What if I disagree with the outcome?

If you're assessed and told you don't have ADHD, that's tough. Here's what to know:

It might be right. ADHD symptoms overlap with anxiety, depression, PTSD, autism, sleep disorders, and more. A different diagnosis isn't a dismissal — it might actually lead to more appropriate treatment.

It might be wrong. Assessments aren't perfect. If you genuinely believe the assessment missed something — perhaps you masked your symptoms, or the clinician focused on the wrong areas — you can request a second opinion. You're entitled to this under NHS guidelines.

You can also: ask for a written explanation of why ADHD was ruled out, request referral for the alternative diagnosis they suggest, and seek a private second opinion if the NHS route isn't possible.

Got your diagnosis?

Stage 5 covers what comes next — medication options, workplace rights, and everything you need to know.

You've been diagnosed

Congratulations — and also, it's a lot to process. Here's what happens now.

💊 Medication options

Medication isn't compulsory, but NICE recommends it as a first-line treatment for adults with ADHD. Here's what's available in the UK:

Medication Type How it works
Lisdexamfetamine
Brand: Elvanse		 Stimulant (first-line) Prodrug converted to dexamfetamine. Long-acting, smooth onset. Usually the first medication tried. Taken once daily in the morning.
Methylphenidate
Brands: Concerta XL, Medikinet XL, Equasym XL, Xaggitin XL		 Stimulant (first-line alternative) The most established ADHD medication. Various extended-release formulations available. If Elvanse doesn't suit you, this is usually tried next (or sometimes first).
Dexamfetamine
Brand: Amfexa		 Stimulant Short-acting version. Sometimes used as a top-up alongside Elvanse, or on its own with multiple daily doses.
Atomoxetine
Brand: Strattera		 Non-stimulant (second-line) Works on norepinephrine rather than dopamine. Takes 4–6 weeks to reach full effect. Option if stimulants aren't suitable or tolerated.
Guanfacine
Brand: Intuniv		 Non-stimulant (second-line) Alpha-2 adrenergic agonist. Less commonly prescribed for adults. May be helpful for emotional dysregulation and hyperactivity aspects.
What to expect from titration You won't just be given a prescription and sent away. Medication starts at a low dose and is gradually increased (titrated) to find the right dose for you. This typically takes 4–8 weeks. During titration, you'll have regular check-ins with your prescriber to monitor effects and side effects. Your blood pressure and heart rate will be checked.

NICE recommends lisdexamfetamine (Elvanse) as the first-line medication for adults. If it's not effective or tolerated, methylphenidate should be offered. Non-stimulant options are available if stimulants aren't appropriate.

💼 Your workplace rights

ADHD is a disability under the Equality Act 2010. This isn't a value judgement — it's a legal classification that protects you.

What this means: Your employer has a duty to make reasonable adjustments if your ADHD affects your ability to carry out day-to-day activities. You're protected from discrimination, harassment, and victimisation related to your disability.

Examples of reasonable adjustments: flexible working hours, quiet workspace or noise-cancelling headphones, written rather than verbal instructions, extra time for tasks, regular 1:1 check-ins, permission to use focus aids (fidget tools, music), breaking large projects into smaller milestones with deadlines.

You don't have to disclose There is no legal obligation to tell your employer about your ADHD. It's your choice. However, if you don't disclose, your employer can't make adjustments. Many people find that disclosing to their line manager leads to a better working relationship. The template below can help if you decide to.

📄 Template: Workplace disclosure letter

If you decide to tell your employer, this template strikes the right tone — professional but human.

[Your letter preview will appear here as you fill in the fields above]

🚗 DVLA notification

You must tell the DVLA if your ADHD affects your ability to drive safely. This applies particularly if your symptoms significantly impact concentration, impulsivity, or if you're starting medication.

In practice, many people with well-managed ADHD drive safely and hold a full licence. The DVLA may ask for a medical report and may issue a licence with a shorter renewal period (e.g., 1 or 3 years instead of 10).

Notify the DVLA online at GOV.UK or by post using form VOCH1. Your specialist can advise on whether notification is needed in your specific case.

Don't ignore this Failing to notify the DVLA of a relevant medical condition can result in a fine of up to £1,000 and may invalidate your insurance. If in doubt, notify — the process is straightforward and most people with ADHD continue to drive.

💷 Financial support you might not know about

ADHD is recognised as a disability under the Equality Act 2010, which means you may qualify for financial support. Many people with ADHD don't claim because they don't know these exist or assume they're "not disabled enough." That's not how it works.

Personal Independence Payment (PIP)

PIP is a benefit for people whose condition affects daily living or mobility. It's not means-tested — your income doesn't matter. You don't need to be unemployed. You can work full-time and still qualify.

How ADHD qualifies: PIP is about how your condition affects you, not what your condition is called. ADHD can affect your ability to prepare food (executive function), manage medication, plan journeys, engage socially, and manage money. The assessment looks at what you can do reliably, safely, and repeatedly — not just whether you can technically do it on a good day.

What you could get: £28.70–£108.55 per week depending on your needs. 98% of ADHD claimants who receive an award get the daily living component.

How to apply: Call the PIP new claims line (0800 917 2222) or apply online at GOV.UK. You'll fill in a form (PIP2) describing how your condition affects you, then usually attend an assessment. Get help from Citizens Advice or a welfare rights adviser — the form is long and the wording matters.

Important: Describe your worst days, not your best. Assessors need to understand the full impact. If you use coping strategies (alarms, lists, reminders), explain that you need these — the need for aids counts in your favour, it doesn't disqualify you.
Access to Work

A government scheme that pays for practical support in your workplace. Available in England, Scotland, and Wales. You don't technically need a formal diagnosis, but having one strengthens your claim significantly.

What it covers: ADHD coaching (the most common grant for ADHD), noise-cancelling headphones, specialist software, a support worker, travel costs if you can't use public transport due to your condition, and more.

How much: Up to £62,900 per year (2025/26 figure). Most ADHD grants are for coaching, typically £1,000–£3,000.

How to apply: Apply online at GOV.UK/access-to-work. You'll need your National Insurance number, employer details, and information about your condition. The process involves a workplace assessment, then they approve specific support.
Disabled Students' Allowance (DSA)

If you're studying at university or doing a higher education course, DSA can cover the extra costs of studying with ADHD. It's not a loan — you don't pay it back. It's not means-tested.

What it covers: Specialist equipment (laptop, software), study skills support (ADHD-specific tutoring), mentoring, and exam adjustments.

How much: Up to £27,783 per year (2025/26) depending on your needs.

How to apply: Apply through Student Finance England (or the equivalent body for Scotland/Wales/NI). You'll need evidence of your diagnosis. Your university's disability support team can help with the process.
Don't underestimate the impact Many people with ADHD minimise how much their condition affects them — partly because they've spent their whole life compensating. When applying for PIP, Access to Work, or DSA, be honest about the effort it takes to function. The fact that you can "push through" doesn't mean it costs you nothing.

💬 Telling family and friends

This is completely optional and on your terms. But here are some things that can help:

Pick your moment. Don't drop it into a busy family dinner. Have the conversation one-on-one with the people who matter most.

Lead with how it affects you. "I've been diagnosed with ADHD. It explains a lot of things I've struggled with — like why I always forget things, or why I find it so hard to start tasks. It's not laziness; my brain works differently."

Expect a range of reactions. Some people will be supportive immediately. Some will say things like "everyone's a bit ADHD" or "you don't seem ADHD." That's their lack of understanding, not a reflection on your diagnosis. You don't owe anyone an education, but sharing a resource (like this tool) can help.

It might explain patterns in your family. ADHD is highly genetic. If you've been diagnosed, there's a good chance someone else in your family has it too — especially parents or siblings. Some families find diagnosis is a relief because it finally explains decades of friction.

Starting medication?

Stage 6 covers titration, side effects, shared care, and what to do if things aren't working.

You're on medication

Titration, side effects, shared care, shortages — here's your guide to the medication journey.

📈 Titration — finding your dose

Titration means starting on a low dose and gradually increasing it until you find the right balance of symptom relief and tolerable side effects.

For Elvanse (lisdexamfetamine): You'll typically start at 20mg or 30mg and increase by 10–20mg every 1–2 weeks. The usual effective range is 30–70mg daily. Maximum dose is 70mg.

For methylphenidate (e.g. Concerta XL): Usually start at 18mg, increasing every week. Typical effective doses range from 18mg to 72mg daily depending on the formulation.

What to track during titration:

  • How many hours does the medication seem to "work"?
  • Rate your focus/productivity each day (1-10)
  • Note any side effects and when they occur
  • Track your appetite and sleep
  • Note your mood — especially in the evening when medication wears off
  • Keep a record to share at your next titration review
When it's working The right dose isn't about feeling wired or hyper-focused. It's more like: "Oh. This is what it's like to just... start a task. And finish it. And remember what I was doing." Many people describe it as their brain going quiet for the first time. If that happens — that's the dose.

⚠️ Side effects — what's normal vs concerning

Common side effects (usually mild, often settle after 2–4 weeks): reduced appetite (especially at lunchtime), dry mouth, difficulty falling asleep (take medication earlier in the day), mild headaches in the first week, slight increase in heart rate.

Talk to your prescriber if you experience: Significant mood changes (especially feeling low or anxious when medication wears off), persistent insomnia that doesn't improve, heart palpitations or chest tightness, severe headaches, significant weight loss, feeling "flat" or emotionless.
Seek urgent medical help if you experience: Chest pain, severe shortness of breath, fainting, or any symptoms that feel like a medical emergency.

The "crash": Some people experience a noticeable dip when stimulant medication wears off — irritability, low mood, fatigue. This is common. Talk to your prescriber — options include adjusting the dose, changing the formulation, or adding a small short-acting dose in the afternoon.

🔄 Shared care agreements

What is shared care? Once your dose is stabilised by the specialist, they'll write to your GP asking them to take over prescribing. This is called a shared care agreement. The specialist provides the treatment plan, your GP writes the prescriptions, and you get your medication from your local pharmacy.

Why does it matter? Without shared care, you'd need to keep seeing the specialist for every prescription, which is expensive (if private) or impractical (if NHS). Shared care makes the whole thing sustainable.

What if your GP refuses shared care? Some GPs refuse to prescribe ADHD medication, saying it's a "specialist drug" or that they "don't feel comfortable." This is frustrating but not uncommon. Options: ask them to put the refusal in writing (this often changes minds); ask if another GP at the practice will do it; refer to the NHS England guidance that supports shared care for ADHD; contact your ICB; switch GP practice; or use the template letter below.

📄 Template: Shared care request letter

[Your letter preview will appear here as you fill in the fields above]

💊 Medication shortages

ADHD medication shortages have been an ongoing problem in the UK. Here's how to manage them:

If your pharmacy can't fill your prescription: call other pharmacies in your area (some have stock when others don't), ask your pharmacy to order it in (may take a few days), contact your prescriber — they may be able to suggest an alternative formulation, check the DHSC (Department of Health and Social Care) shortage notifications for the latest information.

Switching formulations: If your usual brand is unavailable, your prescriber may switch you to a different brand of the same drug. For example, if Elvanse is unavailable, they might temporarily prescribe Amfexa (dexamfetamine). The dose may be different — always follow your prescriber's guidance.

Don't just stop If you can't get your medication, don't just go without — contact your prescriber. Abruptly stopping some ADHD medications can cause withdrawal effects. Your prescriber can help manage a temporary gap or find an alternative.

Feeling stable?

Stage 7 covers ongoing support — annual reviews, coaching, community, and staying well long-term.

Ongoing support

You're diagnosed, you're treated, and things are better. Here's how to keep them that way.

📅 Annual reviews

NICE recommends that adults on ADHD medication have at least an annual review. This should include: a check on your symptoms and how medication is working, blood pressure and heart rate measurement, weight check, discussion of any side effects, review of whether you still need medication (yes, probably — ADHD doesn't go away, but needs can change), and a review of your overall mental health.

Who does the review? If your GP has taken over prescribing under shared care, they should be doing annual reviews. If you're still under specialist care, the specialist will review you.

Don't forget Set a recurring annual reminder. Your GP may not proactively invite you. Book it yourself. (Yes, the irony of telling someone with ADHD to remember something is not lost on us.)

🔙 When to go back to your GP

Outside of your annual review, see your GP if: your medication stops working as well as it used to, you're experiencing new or worsening side effects, you want to try a different medication, you're planning a pregnancy (medication review is essential), your mental health is deteriorating (anxiety, depression, etc.), or you're experiencing significant life changes that affect your ADHD management.

🧑‍🤝‍🧑 ADHD coaching and therapy

Medication helps your brain work, but it doesn't automatically teach you the skills you've been missing. That's where coaching and therapy come in.

ADHD Coaching: Not therapy — it's practical, goal-focused support. A coach helps you build systems, routines, and strategies that work for your ADHD brain. Sessions are usually 30–60 minutes, weekly or fortnightly. Cost: typically £50–£120 per session. Some coaches offer sliding scales.

CBT for ADHD: Cognitive behavioural therapy adapted specifically for ADHD. Focuses on practical strategies for organisation, time management, and tackling the emotional baggage that often comes with years of undiagnosed ADHD. Available on the NHS in some areas (ask your GP), or privately.

ADHD support groups: Connecting with other adults who have ADHD is incredibly valuable. Look for local groups via ADHD Foundation, ADDISS, or search for ADHD peer support groups in your area. Online communities include r/ADHD and r/adhdwomen on Reddit, and various Facebook groups.

📱 Useful apps and tools

Task management: Todoist, Things 3 (iOS), or TickTick — pick ONE and stick with it. The best app is the one you'll actually use.

Focus: Forest (gamified focus timer), Focusmate (virtual body doubling with a real person), Brain.fm (AI-generated focus music).

Habits and routines: Routinery (visual routine builder), Streaks (simple habit tracker), or just the built-in Reminders app on your phone with aggressive notifications.

Time awareness: Time Timer (visual countdown timer — genuinely helpful for time blindness), or any visual timer app.

Note capture: Whatever is fastest to open. Voice memos, Apple Notes, Google Keep. The best capture tool is the one that's already in your hand when the thought hits.

🔗 Helpful organisations

ADHD Foundation — the UK's leading ADHD charity. Offers training, information, and support. adhdfoundation.org.uk

ADDISS — The National Attention Deficit Disorder Information and Support Service. addiss.co.uk

ADHD UK — charity focused on improving ADHD services in the UK. adhduk.co.uk

NICE NG87 — the clinical guideline itself. Worth reading if you want the full picture. Available at nice.org.uk

PALS — Patient Advice and Liaison Service. Every NHS trust has one. Contact them if you're having problems with NHS services.

This tool is free and always will be for essential information.

❤️ Support this project