Attention-Deficit/Hyperactivity Difference (ADHD) is a neurodevelopmental variation characterised by differences in attention, activity levels, and impulse regulation. People experience ADHD differently and may exhibit a unique mix of traits associated with ADHD. This guide explores various support strategies to help individuals with ADHD thrive, whether they have a formal diagnosis or not.

Understanding ADHD

ADHD is not an illness that needs a 'cure', but rather a difference in how someone's brain works. It's a natural variation in human neurology that brings both challenges and strengths. Some people may choose to seek support in managing their ADHD traits, while others may not feel the need to do so. Both choices are entirely valid.

Formal Diagnosis

Seeking a formal ADHD diagnosis can be a pivotal step in your journey. Some individuals find it helpful, while others may not feel it necessary. Here's why you might consider a formal diagnosis:

• Access to Support: A diagnosis can open doors to specific support services and accommodations in educational or work settings.

• Self-Understanding: For some, a diagnosis provides a framework for understanding lifelong experiences and challenges.

• Validation: It can be validating to have a professional acknowledge and name your experiences.

• Treatment Planning: A formal diagnosis can help in creating a support plan that includes medication.

Your experiences are valid, regardless of whether you have a formal diagnosis. Many of the support avenues we'll discuss can be beneficial to anyone who relates to ADHD traits. It's worth noting, however, that medication is the only option that specifically requires a prescription from a psychiatrist.

Support Options for ADHD

There are various ways to support individuals with ADHD. These can be used individually or in combination, depending on personal preferences and needs.

1. Medication

For some individuals, medication can be a helpful tool. There are two types of ADHD medication:

1️⃣ Stimulants: These are the most commonly prescribed type. They work by increasing the concentration of certain neurotransmitters in the brain, which can help with attention, motivation, and impulse regulation.

Examples include methylphenidate, dexamfetamine, and lisdexamfetamine.

2️⃣ Non-stimulants: These are often prescribed if stimulants aren't effective or if there are significant side effects. They work differently from stimulants and may take longer to have an effect.

Examples include atomoxetine and guanfacine.

If you're considering medication, it's important to discuss options with your doctor. They can provide information about potential benefits and side effects, and help you find the right medication and dosage through a process called "titration".

2. ADHD-Specific Therapy

ADHD-focused therapy can help develop strategies for:

• Time management

• Organisation

• Emotional regulation

• Changing negative thought patterns

• Developing coping mechanisms specific to ADHD challenges

Therapy can come in various forms, including talking therapy and cognitive behavioural therapy (CBT). Many people with ADHD find therapy useful for developing better coping skills, rebuilding self-esteem, and processing any challenges related to living with ADHD.

3. Coaching

ADHD coaches can provide personalised strategies for:

• Goal-setting

• Productivity

• Life skills

• Self-advocacy

Coaching is different from therapy in that it's more outcome-oriented. The focus is on helping clients achieve their goals through developing strategies. When choosing a coach, consider what you want to gain from coaching, the type of coach you want to work with, and your budget for sessions.

4. Organisational Strategies and Tools

• Digital calendars and reminders

• Task management apps

• Time-tracking tools

• Visual schedules and planners

5. Workplace Accommodations

• Flexible working hours

• Quiet workspaces

• Regular breaks

• Written instructions for complex tasks

Accommodations that are offered by your place of work or study can differ, so it is best to talk to your employer or teachers about how they can best support you. Accommodations can include things like flexible working or changing their environment to reduce distractions.

If someone is happy to discuss their ADHD with their employer, they can ask for a workplace needs assessment and reasonable adjustments. A workplace needs assessment identifies an employee's unique strengths and challenges and recommends accommodations that might help them perform their job to the best of their ability.

People with ADHD might also be able to get support from the government's Access to Work programme, which funds practical support in the workplace. People with ADHD may also fall under the Equality Act (2010) which means their employer is legally obligated to provide reasonable adjustments and support.

At university, students with ADHD are often provided with additional support. Again, this support can differ depending on the university so it is best to discuss it with the individual university.

In England, students with ADHD may also be able to access the Disabled Student’s Allowance. Student Finance England might ask them to do a needs assessment so they can determine what support they require. The allowance can be used to access this support.

6. Lifestyle Adjustments

• Regular exercise

• Consistent sleep schedule

• Mindfulness and meditation practices

• Healthy, balanced diet

7. Support Groups

Connecting with others who have ADHD can provide:

• Emotional support

• Practical tips and strategies

• A sense of community

Consider joining local ADHD support groups or online communities for peer support. There are lots of support groups and online forums to talk to people with similar experiences. Sometimes just reading other people's experiences is beneficial, you don't have to post yourself.

8. Working with Assistants (Human and AI)

Both human virtual assistants and AI tools can be valuable for individuals with ADHD:

Human Virtual Assistants

• Task Delegation: Outsource time-consuming or less engaging tasks

• Schedule Management: Have someone help organise and remind you of appointments

• Research and Information Gathering: Delegate background research tasks

• Email and Communication Management: Get help with inbox organisation and follow-ups

AI-Powered Tools

• Task Management: Use AI-powered apps to set reminders, create to-do lists, and manage schedules

• Information Organisation: Utilise AI tools to categorise and retrieve information quickly

• Routine Maintenance: Set up automated reminders for daily tasks or important deadlines

• Speech-to-Text: Use voice commands to take notes, send messages, or create documents

• Smart Home Integration: Automate home tasks to reduce daily decision-making

• Focus Tools: Use AI assistants to set timers for work sessions and breaks

Strengths-Based Approach

It's important to recognise and leverage ADHD-related strengths such as:

• Creativity and out-of-the-box thinking

• Hyperfocus on interesting tasks

• High energy and enthusiasm

• Spontaneity and adaptability

Non-Clinical Support Options

In addition to the options mentioned above, consider exploring these non-clinical supports:

• ADHD-Friendly Workspaces: Seek out or create work environments that cater to ADHD needs.

• Creative Outlets: Engage in artistic activities that harness ADHD-related creativity.

• Neurodiversity-Affirming Education: Look for educational programmes that embrace neurodiversity.

• Peer Mentoring: Connect with experienced ADHD adults who can offer guidance based on their lived experiences.

• Nature Therapy: Spend time in nature, which can help with focus and stress reduction.

• ADHD-Friendly Technology: Explore apps and software specifically designed for ADHD brains.

Choosing Your Support

Remember, there is no 'one size fits all' answer for everyone. If you decide that you want to seek support, think about what aspects of your life you want assistance with, how quickly you want to access the support, and what an ideal plan would look like for you.

You can discuss your plan with your doctor, a mental health professional, or other people you trust. Keep in mind that everyone's needs are different, so what works for one person might not work for others. Your support plan can also change over time as your needs and wants evolve.

ADHD is a difference in how the brain functions, not a deficiency. With the right support strategies, individuals with ADHD can harness their unique cognitive style to achieve their goals and lead fulfilling lives. Embrace your neurodiversity and celebrate the unique perspectives and abilities that come with ADHD.

Read more:

• ADHD at a Glance

• Strengths of ADHD

• Getting an ADHD Diagnosis (UK)

• Supporting Someone with ADHD