My concerns and strengths
Free to read and print. No diagnosis, account or screening purchase is needed.
About 10 minutes. One example is enough to start.
Download printable sheet (PDF)
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Urgent help
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1
What this helps with
Read this
Put into words what is difficult, what matters to you and what already helps.
Use this
Who it is for: Adults and young people, and parents or carers completing it with a child. A diagnosis is not needed.
Time: About 10 minutes. One example is enough to start.
2
Short explanation
Read this
You do not need to explain everything at once. Choose a recent situation and describe it in your own words. Include interests, strengths and things that help, as well as difficulties.
Use this
If you are supporting a child or young person, invite their view in a way that suits them. They could talk, write, draw or ask you to note their words. Keep your observations separate from theirs.
3
One practical action
Read this
Choose one recent situation. Note what happened, its effect and anything that made it easier.
Use this
Example: “I enjoy practical tasks. On Tuesday I missed a spoken instruction in a busy room. A short written list helped me start.”
4
Worksheet: start here
Read this
Use any prompts that help. You can leave the others blank.
What matters to me right now?
Something I want a professional, teacher or supporter to understand.
Use this
My strengths and interests
Something I enjoy, do well or feel proud of.
One recent situation that was difficult
What happened? Where and when? What was I trying to do?
5
Worksheet: next steps
Read this
How it affected me
My feelings, daily tasks, learning, work or relationships.
What helped, even a little?
A person, change, reminder, break or way of doing the task.
Use this
What I would like help with next
My main question or the change I would like to discuss.
6
Use your sheet privately
Read this
Write on paper or in a private file on your own device. Keep your copy somewhere safe, especially on a shared device. You choose what to share.
Use this
Print the free sheet or copy the prompts into your own private note. Complete only the parts that help.
For a child: use “What my child says” and “What I have noticed” beside each other. Do not guess what they feel.
Download printable sheet (PDF)
7
Where to go next
Read this
Choose the next topic that is useful to you. There is no order to follow.
Prepare for an appointment
Plan a school, work or education conversation
Choose another Waiting Well resource
Use this
Sources used for this draft. Check current arrangements with the relevant service.
NHS: ADHD in adults
NHS: ADHD in children and young people
8
Author and review
Read this
Prepared for: Matthew Lock ADHD Charity.
Draft content: AI-assisted.
Source and accessibility check: 14 November 2026.
Use this
Charity reviewer: pending sign-off.
Review status: not yet clinically reviewed.
Practical guidance and urgent help
This is a practical organising tool. It does not diagnose ADHD or replace individual professional advice.
Urgent help: call 999 if someone's life is at risk or you cannot keep yourself or someone else safe. Samaritans: 116 123, free, day or night. For other urgent routes across the UK, use the site's Urgent help page.
Urgent help across the UK
For me
For my child or young person
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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.
Resource topic:
Routines and ADHD-Friendly Systems
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