Waiting well
Waiting for an ADHD diagnosis or treatment can be tough, especially when you're already feeling the effects of ADHD symptoms. On this page, you can find some practical and compassionate 'waiting well' techniques that can help you cope, manage, and even thrive a bit while you’re in the in-between.
If you are becoming overwhelmed, here are some contacts to talk to.
1
Why it helps:
Gaining insight into ADHD can reduce shame and confusion. Knowledge is empowering.
What to do:
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Read reputable books like Driven to Distraction (Hallowell & Ratey) or ADHD 2.0.
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Follow ADHD educators on YouTube, TikTok, or Instagram (e.g., How to ADHD).
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Learn about how ADHD affects executive function, emotions, time perception, etc.
2
Track Your Patterns
Why it helps:
Not only useful for your own clarity, but it is also super helpful to bring to your assessment.
What to do:
Use a journal or notes app to record:
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Struggles (e.g., time blindness, impulsivity, forgetfulness)
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Strengths (e.g., hyperfocus, creativity)
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Emotional ups and downs
Include context — how things vary in different environments (home vs work).
3
Build ADHD-Friendly Routines
Why it helps:
Structure reduces chaos and makes it easier to function day-to-day.
What to do:
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Use visual timers, checklists, or habit trackers.
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Start with micro-routines: e.g., 3-minute morning or bedtime rituals.
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Link habits using 'habit stacking' (e.g., brush teeth → fill water bottle).
4
Try Low-Stakes Tools & Hacks
Why it helps:
These can ease symptoms even before formal treatment.
What to do:
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Alarms + reminders for EVERYTHING (especially transitions).
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Body-doubling (working alongside someone, virtually or in person).
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Apps like: Structured or Todoist for task planning; Forest or Focusmate for focus; Minder for self-regulation prompts
5
Practice Nervous System Regulation
Why it helps:
ADHD often comes with emotional dysregulation, anxiety, or overwhelm.
What to do:
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Mindfulness (short, ADHD-friendly styles like 1-3 min grounding)
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Movement: dancing, stretching, walking = dopamine boost
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Cold exposure: splash face with cold water, or try cold showers
6
Find Your ADHD Community
Why it helps:
Reduces isolation and increases acceptance.
How to connect:
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Reddit communities (e.g., r/ADHD, r/ADHDwomen)
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ADHD Facebook groups or Discord servers
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Peer-led support groups (CHADD.org or local meetups)
7
Prepare for Appointments
Why it helps:
Speeds up the diagnosis/treatment process and makes you feel more in control.
What to prep:
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List of symptoms with examples (organised by executive function domains)
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Childhood history (report cards, parent recollections, etc.)
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Questions you want to ask the clinician
8
Avoid Self-Blame
Why it matters:
ADHD is neurological, not a character flaw.
Reminder:
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You're not lazy, stupid, or broken; your brain just works differently.
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Self-compassion is a huge resilience tool.
Disclaimer
This information is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.
References and resources
Hallowell, E.M., & Ratey, J. J. (1994). Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder. Anchor Books.
Resource topic:
Understanding ADHD
Barkley, R.A. (2020). Taking Charge of Adult ADHD (2nd ed.). The Guilford Press.
Resource topic:
Understanding ADHD
Brown, T.E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.
Resource topic:
Tracking Symptoms and Executive Function
Dawson, P., & Guare, R. (2016). Smart but Scattered: The Revolutionary "Executive Skills" Approach. The Guilford Press.
Resource topic:
Tracking Symptoms and Executive Function
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.
Resource topic:
Routines and ADHD-Friendly Systems
Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, Self-Regulation. Norton.
Resource topic:
Regulation Techniques
Fisher, J. (2017). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.
Resource topic:
Regulation Techniques
Neff, K.D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Resource topic:
Self-Compassion and Mental Health
Ramsay, J.R., & Rostain, A. L. (2015). The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out. Routledge
Resource topic:
Self-Compassion and Mental Health