Waiting Well: for me
Free practical guides and printable tools for adults and young people waiting for an ADHD assessment or further support. No diagnosis, account or screening purchase is needed. Go straight to the topic that helps you today; there is no order to follow.
For me
For my child or young person
Waiting Well resources
Urgent help
If you are becoming overwhelmed, here are some contacts to talk to:
1
Waiting for an assessment
Read this
A short record keeps your referral details and the next contact step together.
Use this
Write down the service, referral date and contact details. Ask whether the referral has arrived, what is needed from you and when to check again. If your needs or wellbeing change, contact your GP or usual professional.
Read referral record
Download referral and appointment checklist (PDF)
2
Make one task more manageable
Read this
Choose one everyday situation that you would like to make easier.
Use this
Write the first step, try one visible reminder and decide when you will use it. Give yourself an easier version for a difficult day. Notice what helps and adapt the idea to fit your circumstances.
Read one thing to try this week
3
Prepare for an appointment
Read this
Use your questions, strengths and real examples to explain the support you are seeking.
Use this
Start with your main question. Note examples from home, work or education, and relevant earlier history. Ask what the service needs, bring your current medicines list and discuss communication or access needs in advance.
Read appointment preparation
Read concerns and strengths
4
Ask about support at work
Read this
Start with the task or situation that is hardest and a practical change to discuss.
Use this
Speak to your manager, HR team or appropriate contact about what could help, such as written steps or agreed priorities. Acas guidance for Great Britain advises offering support with or without a diagnosis. The planner also links to Northern Ireland guidance.
Plan a workplace conversation
5
Plan support in education
Read this
Ask your education setting who coordinates learning or disability support.
Use this
Explain the tasks that are difficult and what has helped before. Ask what support is available now, what information is needed and whether deadlines apply. Record the agreed action, contact person and review date.
Plan an education conversation
6
Find people and support
Read this
Choose people or groups you feel comfortable with and ask for the help you need.
Use this
A trusted person may offer company for a call or help organising questions. Read Share & Care's first-visit information; its next date is awaiting announcement. Check suitability, price and joining arrangements before booking.
Read about Share & Care
Read support contacts
7
Free guides and printable tools
Read this
All six practical resources are free to read online and print. No diagnosis, account or screening purchase is needed.
Use this
Choose the pages that help, write on paper or in your own private file, and share only what you choose. You can return to any topic whenever you need it.
Browse all Waiting Well resources
Download all six worksheets (PDF)
8
Urgent help
Read this
If someone's life is at risk, or you cannot keep yourself or someone else safe, call 999 or go to A&E. In England, urgent mental health help is available through 111, choosing the mental health option, or an urgent GP appointment. Samaritans: 116 123, free, day or night.
Use this
For urgent support routes across the UK, open Urgent help.
Further guidance: NHS adults; Acas (Great Britain); Northern Ireland employment guidance.
About this guidance
Practical planning tools. They do not diagnose ADHD or replace individual professional advice.
Prepared for: Matthew Lock ADHD Charity. Draft content: AI-assisted. Source and accessibility check: 14 November 2026. Charity reviewer: pending sign-off. Review status: not yet clinically reviewed.
Waiting Well resources
Back to Waiting Well
Urgent help across the UK
NHS: Where to get urgent help for mental health
Samaritans: Contact a Samaritan
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