ADHD support for adults - Haughton Thornley Medical Centres

NHS Choices Attention deficit hyperactivity disorder (ADHD)

Attention deficit hyperactivity disorder (ADHD) is a condition that affects people’s behaviour. People with ADHD can seem restless, may have trouble concentrating and may act on impulse.

Symptoms of ADHD tend to be noticed at an early age and may become more noticeable when a child’s circumstances change, such as when they start school.

Most cases are diagnosed when children are under 12 years old, but sometimes it’s diagnosed later in childhood.

Sometimes ADHD was not recognised when someone was a child, and they are diagnosed later as an adult.

The symptoms of ADHD may improve with age, but many adults who were diagnosed with the condition at a young age continue to experience problems.

People with ADHD may also have additional problems, such as sleep and anxiety disorders.

Adults with ADHD

Adults with ADHD may find they have problems with:

organisation and time management
following instructions
focusing and completing tasks
coping with stress
feeling restless or impatient
impulsiveness and risk taking

Some adults may also have issues with relationships or social interaction.

Top Tips for patients with ADHD and their carers to get the best from the practice

Try to see the same clinician when you can so that you can build a long term relationship with them and they can provide continuity of care too. Get to know one another better
Register for full access to your GP electronic health records so that you can read and remind yourself of what has been discussed and also read any letters you may have from your specialist. We recommend you use the NHS app
Set a notification reminder on your phone to order your repeat prescriptions every month using the NHS app
Use this webpage as a resource to help guide you and keep coming back here to learn more about the condition
If you have a resource that has helped you then tell us about it so that others can benefit from your wisdom too and tell others as well!

82% of patients diagnosed with ADHD at Haughton Thornley Medical Centres have full access to their GP electronic health records and can use this to drive their car!
Ask the receptionist if you or your loved one would like to do this too

Improving executive functioning involves strategies and practices that enhance cognitive skills like planning, organisation, problem-solving, emotional regulation, and attention management. Here are several methods to strengthen executive functioning:

1. Practice Time Management

– Use planners or apps: Schedule tasks and set reminders to stay on track. Apps like Todoist, Trello, or Google Calendar can help with time-blocking.

– Break tasks into steps: Divide larger projects into smaller, manageable pieces to avoid feeling overwhelmed.

– Set deadlines: Give yourself clear deadlines, even for tasks that aren’t time-sensitive, to build accountability.

2. Develop Organizational Skills

– Use to-do lists: Write down tasks to keep them out of your mental space, prioritizing the most important ones.

– Declutter your environment: A clutter-free workspace can help reduce distractions and improve focus.

– Create routines: Having a structured routine for daily tasks can improve productivity and reduce cognitive load.

3. Enhance Working Memory

– Practice mindfulness and meditation: Mindfulness exercises can help improve attention span and working memory.

– Use memory aids: Use tools like sticky notes, checklists, and visual cues to help retain important information.

– Play memory games: Engage in activities that challenge your working memory, like puzzles, brain-training apps, or strategy games.

4. Improve Emotional Regulation

– Practice self-awareness: Learn to identify and understand your emotions, which helps in managing stress and maintaining focus.

– Develop coping strategies: Techniques like deep breathing, journaling, or talking to a friend can help regulate emotions and prevent impulsive decisions.

– Cognitive reframing: Learn to reframe negative thoughts in a positive or constructive light to reduce anxiety and enhance decision-making.

5. Build Flexibility and Adaptability

– Engage in problem-solving activities: Practice thinking outside the box by doing puzzles or engaging in creative exercises like brainstorming.

– Prepare for contingencies: Learn to anticipate obstacles and have a backup plan in place for unexpected changes.

– Set small, flexible goals: Allow room for adjustment in your plans to maintain adaptability in your thinking.

6. Increase Self-Monitoring

– Regularly reflect on your performance: After completing a task, assess what went well and where you can improve.

– Seek feedback: Asking for feedback from peers or mentors can help identify blind spots in your thinking or behaviour.

– Track progress: Use metrics or milestones to track your progress on long-term goals, adjusting your approach if necessary.

7. Improve Attention and Focus

– Minimise distractions: Create a quiet workspace or use apps that block distracting websites to maintain focus.

– Work in bursts: Use techniques like the Pomodoro method, where you work in focused intervals (e.g., 25 minutes) followed by short breaks.

– Practice sustained attention: Engage in activities that require longer periods of concentration, such as reading or meditation, to build mental stamina.

8. Seek Professional Support

– Cognitive Behavioural Therapy (CBT): Working with a therapist can help address issues with emotional regulation and problem-solving.

– Coaching or mentorship: Executive function coaches or mentors can provide guidance and accountability for developing these skills.

– Consider medication: In some cases, especially for individuals with ADHD, medication prescribed by a healthcare professional may help improve executive functioning.

By incorporating these strategies consistently, you can gradually strengthen executive functioning and improve your ability to manage daily tasks and long-term goals effectively.

Download leaflet from the Royal College of Psychiatrists – includes Easy Read version too

It is known that people with ADHD are more vulnerable to experiencing mental health difficulties due to the strain of processing a complex and unpredictable world.