What can I do while waiting for an ADHD assessment?
What is ADHD?
ADHD (attention deficit hyperactivity disorder) is a neurodevelopmental condition that can cause problems with concentration, energy levels, impulsiveness, or a person’s ability to manage their time. ADHD symptoms can harm your mental wellbeing, including having a negative effect on other mental health issues you may have.
What support do people want while waiting for an ADHD diagnosis?
The wait for an ADHD assessment can be long. People have told us they want practical and straightforward help while they wait, such as:
- Advice on how to look after their mental wellbeing
- A single place to contact about the wait for an assessment
- Information on organisations that can give advice on ADHD
How can I manage my mental wellbeing while I wait?
Helpful coping strategies other people accessing or looking for ADHD support have suggested include:
- Exercise: Physical activity can help improve focus and reduce stress.
- Mindfulness: Practicing mindfulness can help you to feel calmer and increase your awareness.
- Breathing techniques: Deep breathing can help relax and reduce anxiety.
- Apps: Tools like planners and timers can help with organisation and time management.
- Fidget toys: These toys can help keep hands busy and improve concentration.
People also suggested listening to podcasts. ADHD UK recommend some ADHD podcasts and YouTube channels that you might find useful.
More resources for helping with your mental health
Can I join an ADHD support group?
Many support organisations will help you even before getting a diagnosis of ADHD. It's worth having a look and seeing if you can get support.
People have told us that support groups and meeting people in similar situations is helpful, for friends and family as well as themselves. It can help you to build relationships and feel less isolated.
Find support groups
What support is available for ADHD in the workplace?
Employers should make "reasonable adjustments" to ensure you're not disadvantaged if you have a disability or physical or mental health condition.
You don't need to be diagnosed with ADHD to get support from your employer. They should offer reasonable adjustments while you're waiting for an assessment.
If an employer asks you for proof of your condition, you do not legally have to provide this.
In our recent survey, over two-thirds of people who told their employer that they had ADHD were offered at least one reasonable adjustment, including:
- Flexible working arrangements
- Additional guidance or check-ins with manager
- Working from home arrangements
- ADHD coaching or support
- Help with the Access to Work scheme
- Specialised software
- Wearing noise-cancelling headphones
Over three-quarters of those who were offered reasonable adjustments said they made a significant or moderate difference.
Additional resources to support you at work:
What support can I get to study with ADHD?
Colleges and universities should also offer reasonable adjustments and support for people with ADHD. Most will not need a formal diagnosis for this.
Adjustments could include one-to-one support, getting lectures in advance or in alternative formats and specialist computer equipment.
Additional resources to support you to study:
Looking for further information about ADHD assessments?
If you need support with referral for an assessment, take a look at our advice articles on getting a second opinion about your care and how to get the most out of your GP appointment.
ADHD UK also offers a useful resource on the referral pathway to help you navigate it.