One thing to try this week
Free to read and print. No diagnosis, account or screening purchase is needed.
About 5 minutes to plan, then a brief check-in later.
Download printable sheet (PDF)
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1
What this helps with
Read this
Turn one everyday difficulty into a small, realistic experiment.
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Who it is for: Adults and young people, or families choosing a change together.
Time: About 5 minutes to plan, then a brief check-in later.
2
Short explanation
Read this
Choose one part of the day that you would like to make easier. Start with a change small enough to fit the energy and support you have. You can adapt or stop an idea that does not suit you.
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You might put a needed item in a visible place, write the first step of a task or use one reminder. For a child, choose the idea together and keep the instruction clear. Notice what helps rather than how much you complete.
3
One practical action
Read this
Pick one change and decide when you will try it.
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Example: “Mornings are difficult. Tonight I will put the bag I need beside the door. I will check after three mornings whether it helped.”
4
Worksheet: start here
Read this
Choose one idea. You do not need to make a whole new routine.
The moment I want to make easier
One task, transition or part of the day.
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My small change
What will I try? Make the first step clear.
When and where I will try it
A specific moment or an existing routine to attach it to.
5
Worksheet: next steps
Read this
What will help me remember or begin?
One visible reminder, item or supportive person.
My easier version for a difficult day
A smaller step, help from someone or choosing another time.
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My check-in
Date; what helped; what was hard; keep, change or stop?
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.
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Print the free sheet or copy the prompts into your own private note. Complete only the parts that help.
If difficulties are increasing or affecting health and safety, ask your GP or usual support professional for help. You can use the urgent-help route if support is needed now.
Download printable sheet (PDF)
7
Where to go next
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Choose the next topic that is useful to you. There is no order to follow.
Record what helped
Plan a support conversation
Choose another Waiting Well resource
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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.
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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