To ask your GP for an ADHD assessment, book an appointment to discuss your persistent symptoms (like focus issues, hyperactivity, impulsivity) affecting daily life, explaining you suspect ADHD and need a referral to a specialist (psychiatrist/psychologist), possibly bringing supporting notes or evidence of past struggles to clearly articulate your concerns and get the diagnostic process started.
Talk about any and all mental health concerns you might have. The goal is to help you with your issues. It is not an “ADHD or not” conversation it should be much wider than that. Following that conversation you and your GP may decide to refer for an NHS ADHD Assessment.
Here are some tips for bringing up ADHD to your doctor:
The ADHD "30% Rule" is a guideline suggesting that executive functions (like self-regulation, planning, and emotional control) in people with ADHD develop about 30% slower than in neurotypical individuals, meaning a 10-year-old might function more like a 7-year-old in these areas, requiring adjusted expectations for maturity, task management, and behavior. It's a tool for caregivers and adults with ADHD to set realistic goals, not a strict scientific law, helping to reduce frustration by matching demands to the person's actual developmental level (executive age) rather than just their chronological age.
GPs and nurse practitioners may also be trained in diagnosis of ADHD. Having referral pathways to these clinicians with expertise in ADHD is important. a medical assessment to exclude other causes of the symptoms and identify any associated disorders that also require investigation, intervention and support.
The 10-3 rule for ADHD is a productivity strategy involving 10 minutes of focused work followed by a 3-minute break, designed to match the ADHD brain's need for short bursts of effort, making tasks less overwhelming and procrastination easier to manage by building momentum with quick, structured intervals. It helps individuals with ADHD ease into tasks, offering a tangible goal (10 mins) and an immediate reward (3 mins) to keep focus without burnout, often incorporating movement or preferred activities during breaks.
To be assessed for ADHD, ask a GP to refer you to an ADHD specialist. The specialist will ask you questions about yourself such as your medical history and traits. You can prepare by bringing a list of your traits with you.
The ADHD "2-Minute Rule" suggests doing any task taking under two minutes immediately to build momentum, but it often backfires by derailing focus due to weak working memory, time blindness, and transition difficulties in people with ADHD. A better approach is to write down these quick tasks on a separate "catch-all" list instead of interrupting your main work, then schedule specific times to review and tackle them, or use a slightly longer timeframe like a 5-minute rule to prevent getting lost down "rabbit holes".
The top 3 core symptoms of ADHD are inattention (difficulty focusing, staying organized), hyperactivity (excess restlessness, excessive movement), and impulsivity (acting without thinking, poor self-control). People with ADHD often experience a combination of these, though some might primarily struggle with inattention (inattentive type) or hyperactivity/impulsivity (hyperactive-impulsive type).
The "4 Fs of ADHD" refer to common, often subconscious, survival responses triggered by overwhelm or perceived threat in individuals with ADHD: Fight (anger/aggression), Flight (avoidance/withdrawal), Freeze (shutdown/blanking out), and Fawn/Fib (people-pleasing/lying to deflect issues), which stem from the brain's amygdala overreacting in modern contexts, explains ADDitude Magazine and NeuroDirect. These responses, especially Fibbing (lying), help self-preserve when facing difficulties with executive function, emotional regulation, or rejection sensitivity, notes CHADD and Brookhaven Psychotherapy.
Instead, adults with untreated ADHD often struggle with focus, organization, planning, and time management. They are more prone to forgetfulness, difficulty prioritizing tasks, and procrastination.
How to Talk to Your Doctor About ADHD
The 5 C's of ADHD, developed by psychologist Dr. Sharon Saline, is a framework for parents and individuals to manage ADHD challenges, focusing on Self-Control, Compassion, Collaboration, Consistency, and Celebration. This approach builds skills for better emotional regulation (Self-Control), empathy (Compassion), working together (Collaboration), establishing routines (Consistency), and recognizing progress (Celebration) to foster a supportive environment and reduce stress.
No – the GP retains the right to not agree to shared care if they feel the request is not clinically appropriate, or if they do not feel clinically competent to do so. Both the provider and the patient's GP should ensure requests for shared care are in accordance with the GMC Good Prescribing practice principles.
Sleep disorders and the ADHD clock:
This group of people with ADHD and circadian rhythm problems have a natural tendency to be "night owls," feeling more alert and productive in the evenings. However, this comes at the cost of waking up later in the day or experiencing a sluggish cognitive tempo until after lunch time.
Unlike traditional ADHD, which is characterized by visibly disruptive behaviors and severe impairments, high-functioning ADHD allows individuals to maintain a semblance of control in daily life. However, this comes at a cost.
The one-touch rule
Teach your child to only pick up each item one time and put it away immediately. It could take some time to get used to, but once they do, this is a simple habit to keep things neat. For example, coloring books go onto their bookshelf, dirty socks go into the hamper, and so on.
Why are my ADHD symptoms getting worse?
The ADHD "30% Rule" is a guideline suggesting that executive functions (like self-regulation, planning, and emotional control) in people with ADHD develop about 30% slower than in neurotypical individuals, meaning a 10-year-old might function more like a 7-year-old in these areas, requiring adjusted expectations for maturity, task management, and behavior. It's a tool for caregivers and adults with ADHD to set realistic goals, not a strict scientific law, helping to reduce frustration by matching demands to the person's actual developmental level (executive age) rather than just their chronological age.
ADHD in Adults: 4 Things to Know
Dislikes or avoids activities that require paying attention for more than one or two minutes. Loses interest and starts doing something else after engaging in an activity for a few moments. Talks a lot more and makes more noise than other children of the same age. Climbs on things when instructed not to do so.
Medications are the first line of treatment for ADHD. Studies have shown they're effective for about 80% of children with the condition.
Some triggers may be directly related to general health or lifestyle factors. What you eat, how much sleep you receive, the time spend sitting, and the amount of caffeine you drink matters. Although far from conclusive, there's some evidence that a poor diet impacts the symptoms of people with ADHD, too.