ADHD

Understanding ADHD and Focus Difficulties
ADHD (Attention Deficit Hyperactivity Disorder) is a condition that affects focus, self-control, and emotional regulation. It’s something we’re hearing more about than ever before, with rising numbers of diagnoses in both children and adults. This increase has raised an important question: are we genuinely seeing more ADHD, or are we simply getting better at recognising traits that have always been part of the natural range of human behaviour?

One idea gaining ground is that some of the behaviours linked with ADHD might actually reflect normal variations in attention, energy levels, and personality – especially as we come to better understand what’s known as ‘neurodiversity’. Not every brain works the same way, and that’s not necessarily a bad thing.

There has also been a shift on how we think about focus. Rather than seeing it as something you’re either born with or without, it’s more useful to view it as a skill, like a mental muscle. With the right tools, habits, and support, focus can be trained and improved over time, whether you’re eight or eighty. We wouldn’t expect to run a marathon without building up fitness, and the same goes for concentration.

There are lots of strategies that can support this development: regular sleep, time outdoors, limiting screen time, building daily structure, and finding meaningful tasks that naturally engage attention. We’ve included some practical suggestions below that can help.

Medication can also be an effective option, particularly for those who are struggling at home, school, work, or in relationships, despite trying other forms of support. However, current guidelines (NICE) suggest that behavioural and lifestyle strategies should usually be explored first. In many cases, support and understanding may be more appropriate than a formal diagnosis.

It’s also worth noting that once a diagnosis of ADHD is made, it typically remains on a person’s medical record forever. While this might not be a problem for everyone, there may be issues with employment for certain careers where sustained concentration and sound judgment are essential e.g. aviation, the armed forces, or emergency services. It might also affect health, vehicle and travel insurance as well as visa applications for some countries. That doesn’t mean a diagnosis is the wrong path, but it’s one that’s worth considering carefully.

When to Consider an NHS Referral

We will consider a referral for NHS ADHD assessment when the following criteria are met:

  • Symptoms have been present for at least 6 months
  • There is moderate impact on all aspects of daily life (e.g. struggling at school, work and/or home)
  • You have already tried 10 weeks of lifestyle or behavioural strategies as listed above

Not every case of poor concentration or restlessness means ADHD. We also assess for sleep problems, anxiety, autism, or trauma which may present similarly.

Usually with regards to children, a report from a teacher, SENCO or educational psychologist should be obtained prior to referral.

Helping Yourself or Your Child

For Children

Practical strategies that can help improve focus:

  • Set routines: Same time, same place for homework and sleep
  • Feed the brain: Regular meals, water, low sugar
  • Limit screen time: Especially before bed
  • Break tasks down: Small chunks, one step at a time
  • Use visual aids: Charts, timers, checklists
  • Prioritise sleep: Tired brains can’t concentrate
  • Burn energy: Daily exercise helps regulate focus
  • Praise effort: Catch them doing well, not just struggling
  • Stay curious: Notice what does hold their attention

For Adults

Helpful approaches for managing ADHD symptoms in adulthood:

  • Write it down: Use lists, calendars, reminders
  • Time-block your day: Plan when, not just what
  • Reduce distractions: Silence notifications, tidy workspace
  • Break it up: Big tasks = small wins
  • Work with your brain: Use energy peaks, don’t fight them
  • Use timers: Beat procrastination with a 10-minute sprint
  • Prioritise sleep: ADHD and tiredness are a messy combination
  • Move regularly: Activity boosts dopamine and focus
  • Mind the stress: Mindfulness, breaks, breathing
  • Apps can help: Try Todoist, Headspace, Pomodoro

Treatment Options

ADHD treatment plans may include:

Cognitive Behavioural Therapy (CBT)

  • Helps develop strategies to manage time, focus, and emotional responses
  • Often helpful in adults and older children
  • Long lasting benefits
  • No side effects and useful alongside other interventions

Medication

  • Stimulants (e.g. methylphenidate, lisdexamfetamine) or non-stimulants (e.g. atomoxetine)
  • Can significantly improve attention and reduce impulsivity
  • Requires careful titration and regular monitoring by a psychiatrist
  • ADHD medications are controlled drugs, meaning there are strict rules regarding storage and can cause complications when travelling, especially abroad, as carrying them may require proof of prescription or even special permits in some countries.
  • Usually initiated by a specialist and might be continued in primary care under a shared care agreement

Waiting Times for NHS Assessment

Unfortunately, local NHS waiting times are long (2025):

  • Children (via CAMHS): over 3 years
  • Adults: often over 12 months

We understand how frustrating this can be. While you wait, using the strategies above and seeking support from school or work can still be helpful.

Thinking About Going Private?

Some families choose private ADHD assessments (e.g. Right To Choose). Before you do, here are some things to consider:

Advantages

  • Shorter waiting times

Things to Watch Out For

  • Very high diagnosis rates in some clinics raising concerns regarding over-diagnosis
  • Shared care may not be accepted – we can only prescribe ADHD medication if the provider meets NHS governance standards
  • Clinical support usually limited to drugs with limited provision for e.g. CBT.
  • Medication may be costly and require ongoing private reviews
  • Continuity of care can be a problem if switching between private and NHS systems

Need Help or More Advice?

If having read the above you are concerned about ADHD for yourself or your child, please book a routine appointment with a GP. We’ll guide you through the next steps. We’re here to help you understand the condition, support behavioural change, and navigate the assessment process – whether through the NHS or private care.