Waiting Well resources
Free practical tools for adults, young people, parents and carers while waiting for assessment or further support. No diagnosis, account or screening purchase is needed. Read any resource online or print the sheet. Choose one that helps today; there is no order to follow.
For me
For my child or young person
Back to Waiting Well
Urgent help
Download all six worksheets (PDF)
Download referral and appointment checklist (PDF)
If you are becoming overwhelmed, here are some contacts to talk to:
1
My concerns and strengths
Read this
Put into words what is difficult, what matters to you and what already helps.
About 10 minutes. One example is enough to start.
Use this
Choose one recent situation. Note what happened, its effect and anything that made it easier.
Read concerns and strengths
Download this worksheet (PDF)
2
My appointment preparation sheet
Read this
Keep your main questions, examples and practical needs together for an appointment.
About 10–15 minutes. You can return to it later.
Use this
Write your most important question at the top of the sheet and take it with you.
Read appointment preparation
Download this worksheet (PDF)
3
My referral record
Read this
Keep referral dates, service contacts and agreed next steps in one place.
About 5 minutes to start; a short update after each contact.
Use this
Find one referral letter or message and write down the service name and next contact step.
Read referral record
Download this worksheet (PDF)
4
My school, work or education conversation planner
Read this
Prepare a conversation about a current difficulty, a possible change and how to review it.
About 10–15 minutes.
Use this
Choose one person to speak to and write one change you would like to discuss.
Read conversation planner
Download this worksheet (PDF)
5
One thing to try this week
Read this
Turn one everyday difficulty into a small, realistic experiment.
About 5 minutes to plan, then a brief check-in later.
Use this
Pick one change and decide when you will try it.
Read one thing to try this week
Download this worksheet (PDF)
6
My support contacts
Read this
Keep everyday, professional and urgent support details easy to find.
About 10 minutes. Start with one reliable contact.
Use this
Add one person or service you could contact and the specific help you would ask for.
Read support contacts
Download this worksheet (PDF)
7
People who understand
Read this
Share & Care is the charity's local peer-support group for parents and people aged 16 and over affected by ADHD.
Use this
The next date has not yet been announced. Read what to expect and check eligibility, cost and joining arrangements before booking.
Read about Share & Care
View confirmed events
8
Keep your notes private
Read this
Read the prompts on the page, print a sheet or copy them into a private file. There is no need to send your notes to the charity. You choose what to share.
Use this
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
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