Waiting Well

🧠 1. Self-Education & Understanding ADHD

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• Why it helps: Gaining insight into ADHD can reduce shame and confusion. Knowledge is empowering.

• What to do:

  • Read reputable books like Driven to Distraction (Hallowell & Ratey) or ADHD 2.0.

  • Follow ADHD educators on YouTube, TikTok, or Instagram (e.g., How to ADHD).

  • Learn about how ADHD affects executive function, emotions, time perception, etc.

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✍️ 2. Track Your Patterns

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• Why it helps: Not only useful for your own clarity, but super helpful to bring to your assessment.

• What to do:

  • Use a journal or notes app to record:

    • Struggles (e.g., time blindness, impulsivity, forgetfulness)

    • Strengths (e.g., hyperfocus, creativity)

    • Emotional ups and downs

  • Include context — how things vary in different environments (home vs work).

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🧰 3. Build ADHD-Friendly Routines

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• Why it helps: Structure reduces chaos and makes it easier to function day-to-day.

• What to do:

  • Use visual timers, checklists, or habit trackers.

  • Start with micro-routines: e.g., 3-minute morning or bedtime rituals.

  • Link habits using “habit stacking” (e.g., brush teeth → fill water bottle).

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📱 4. Try Low-Stakes Tools & Hacks

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• Why it helps: These can ease symptoms even before formal treatment.

• Ideas:

  • Alarms + reminders for EVERYTHING (especially transitions).

  • Body-doubling (working alongside someone, virtually or in person).

  • Apps like:

    • Structured or Todoist for task planning

    • Forest or Focusmate for focus

    • Minder for self-regulation prompts

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🧘 5. Practice Nervous System Regulation

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• Why it helps: ADHD often comes with emotional dysregulation, anxiety, or overwhelm.

• Options:

  • Mindfulness (short, ADHD-friendly styles like 1-3 min grounding)

  • Movement: dancing, stretching, walking = dopamine boost

  • Cold exposure: splash face with cold water, or try cold showers

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👥 6. Find Your ADHD Community

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• Why it helps: Reduces isolation and increases acceptance.

• How to connect:

  • Reddit communities (e.g., r/ADHD, r/ADHDwomen)

  • ADHD Facebook groups or Discord servers

  • Peer-led support groups (CHADD.org or local meetups)

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🩺 7. Prepare for Appointments

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• Why it helps: Speeds up diagnosis/treatment process and makes you feel more in control.

• What to prep:

  • List of symptoms with examples (organized by executive function domains)

  • Childhood history (report cards, parent recollections, etc.)

  • Questions you want to ask the clinician

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🛑 8. Avoid Self-Blame

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• Why it matters: ADHD is neurological, not a character flaw.

• Reminder:

  • You're not lazy, stupid, or broken — your brain just works differently.

  • Self-compassion is a huge resilience tool.

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Disclaimer

 

This information is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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References and Resources.

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1. Understanding ADHD

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• Books:

  • Hallowell, E. M., & Ratey, J. J. (1994). Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder. Anchor Books.

  • Barkley, R. A. (2020). Taking Charge of Adult ADHD (2nd ed.). The Guilford Press.

  • Dodson, W. (2021). “What You Need to Know About the ADHD Brain.” ADDitude Magazine.
    ➤ ADDitudeMag.com

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2. Tracking Symptoms & Executive Function

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• Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.

• Dawson, P., & Guare, R. (2016). Smart but Scattered: The Revolutionary "Executive Skills" Approach. The Guilford Press.

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3. Routines and ADHD-Friendly Systems

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• Solanto, M. V. (2011). Cognitive-Behavioral Therapy for Adult ADHD: Targeting Executive Dysfunction. The Guilford Press.

• Sarkis, S. M. (2017). Natural Relief for Adult ADHD: Complementary Strategies for Increasing Focus, Attention, and Motivation. New Harbinger Publications.

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4. Tools and Hacks

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• ADDitude Magazine:

  • “Best ADHD Apps and Tools” ➤ https://www.additudemag.com/tag/adhd-apps/

• YouTube: How to ADHD by Jessica McCabe is a widely respected, research-backed source explained in accessible ways. ➤ https://www.youtube.com/c/HowtoADHD

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5. Regulation Techniques

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• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, Self-Regulation. Norton.

• Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.
  (Discusses somatic and regulation strategies that are relevant for ADHD emotional dysregulation)

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6. Community & Support

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• CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) – National non-profit: ➤ https://chadd.org

• ADDA (Attention Deficit Disorder Association) – Especially helpful for adults: ➤ https://add.org

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7. Self-Compassion & Mental Health

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• Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.

• Ramsay, J. R., & Rostain, A. L. (2015). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge.

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