Workplace help

If you’re looking for Access to Work guidance and practical workplace information, see our Employee Workplace Resources or Employer and HR Workplace Resources pages.

ADHD Organisations & Networks

ADHD UK: National charity with helplines, guides, and peer support for adults and families. (UK, Free)

NHS: Official UK information on ADHD, including diagnosis, treatment, and living with ADHD. (UK, Free)

Find the ADHD Girls: Resource hub raising awareness of girls and inattentive ADHD, with free articles and infographics. (US, Free)

ADHD Babes: UK-based, community-led support group for Black women and Black non-binary people of African-Caribbean descent with ADHD, centred on disability justice, peer empowerment and collective growth. (UK, Free)

ADHD Europe: Network of ADHD organisations across Europe offering advocacy, research summaries, and community-led insight. (Europe, Free)

ADHD Adult UK: Long-running UK advocacy group supporting adults with ADHD, including diagnosis information and lived-experience insight. (UK, Free)

Courses & learning

Understanding ADHD (Open University): Self-paced introduction to ADHD basics. (UK, Free)

Understanding ADHD (King’s College London, FutureLearn): Research-based course covering children and adults, with strong content on ADHD in women and girls. (UK, Free)

Local support (Staffordshire)

Staffordshire SENDIASS: Confidential support with education, EHCPs, and local services for families and young people. (UK, Free)

Financial support

StepChange: Debt charity offering free, confidential budgeting and financial advice. (UK, Free)

Nutrition & energy

Nutrimind: Articles and science-based insights on nutrition, focus, and mental energy. Educational only — not medical advice. (US, Free)

DC Nutrition: UK nutritional therapist sharing ADHD-aware tips on gut health and wellbeing. Educational only — not medical advice. (UK, Free)

Podcasts & videos

ADHD rewired: Long-running podcast with strategies for routines, focus, and regulation. (US, Free)

How to ADHD (YouTube): Relatable videos by Jessica McCabe on organisation, emotions, and ADHD life. (US, Free)

The ADHD Women’s Wellbeing Podcast: Honest conversations about ADHD and women’s health. (UK, Free)

The ADHD Adults Podcast: Science, humour, and lived experience from UK professionals with ADHD. (UK, Free). Best for: balanced insight with both research and real-life experience.

Motherhood in ADHD: Podcast supporting mothers navigating ADHD and parenting. (US, Free)

Nutritional Mental Health Podcast (Nutrimind): ADHD-informed discussions on food, focus, and mood. (US, Free)

ADHD Science Podcast (ADHD UK): Research-focused podcast exploring ADHD science with guests sharing findings and ideas. (UK, Free) 

That ADHD Story (BBC Sounds): BBC series exploring ADHD through lived experience and expert insight. (UK, Free). Best for: understanding ADHD through real stories.

Reading & comprehension

Microsoft Immersive Reader: Reads text aloud with highlighting for better comprehension. (Free)

Natural Reader: Text-to-speech reader for documents and online text. (Free/Paid)

BeeLine Reader: Colour gradients to guide eye movement and reduce strain. (Free/Paid)

Organisation & task management

Microsoft To Do: Simple to-do lists with reminders and progress ticks. (Free)

Todoist: Task manager for prioritising and scheduling with reminders. (Free/Paid)

Trello: Visual boards and lists for breaking tasks into steps. (Free/Paid)

Llama Life: Visual task list that breaks work into timed steps to reduce overwhelm and support focus. (Free/Paid)

Focus & productivity

Forest: Helps reduce phone distraction by encouraging focused time away from apps, using a simple visual timer. (Paid, low cost)

Cold Turkey: Helps limit digital distractions by blocking selected apps or websites for set periods of time. (Free/Paid)

Goblin Tools: Helps break down unclear or overwhelming tasks into simpler steps, which can make starting easier. (Free/Paid)

Dubbii: Helps with starting and finishing tasks by providing gentle prompts and shared accountability. (Free/Paid)

Focusmate: Helps people focus by pairing them with someone else to work quietly alongside in timed sessions. (Paid, low cost)

Flow.club: Helps structure focus time through guided online work sessions with timers and light facilitation. (Paid)

Writing & communication

Grammarly: Grammar and clarity checker for emails and documents. (Free/Paid)

Google Docs Voice Typing: Dictation tool built into Google Docs. (Free)

Notes & mind mapping

Google Keep: Voice notes, colour-coded lists, and reminders. (Free)

MindMeister: Visual mind maps for brainstorming and planning. (Free/Paid)

Saner.ai: AI supported note taking and task organisation, often used to capture ideas and reduce mental overload. (Paid. 50% discount code: ADHDPIRATESSANERAI. We don’t earn commission for referrals.) 

reMarkable 2: Digital e-paper notebook to reduce distractions while writing. (Paid, hardware)

AI assistants (use with care)

AI tools are not ADHD specific, but some people find them useful for planning, organising information, or reducing mental effort. (Global, Free/Paid)

ChatGPT (OpenAI): Often used to turn messy notes into clearer steps or to draft text. Example: “Turn these notes into a three step action plan.”

Gemini (Google): Often used for quick planning and organising information within Google tools. Example: “Suggest three meals I can make with what’s in my fridge.”

Claude (Anthropic): Often used for calmer explanations and summaries of complex information. Example: “Explain this email simply and tell me what I need to do.”

Scheduling & meetings

Calendly: Online scheduling that syncs with your calendar. (Free/Paid)

Fathom.video: Records, transcribes, and summarises online meetings. (Free)

Otter.ai: Records and transcribes meetings automatically to help capture key points and actions. (Free/Paid)

Routine, motivation & movement

Outset: Exercise planner that adapts to your calendar and the weather to cut decision fatigue. (Paid)

Finch: Build small habits by caring for a virtual pet that grows as you complete goals. (Free/Paid)

Daylio: Track mood and activities visually to spot patterns without long journaling. (Free/Paid)

Insight Timer : Short guided meditations and calming sounds, including ADHD-friendly sessions. (Free)

Learn more: Read our article: Assistive Tech for ADHD, workplace examples of what might actually help

Understanding ADHD

Driven to Distraction: Classic book mixing clinical insight with real-life stories.

ADHD 2.0: Updated science and practical strategies for thriving.
Best for: understanding how ADHD brains work.

ADHD: A Hunter in a Farmer’s World: The “hunter vs farmer” model of ADHD.

ADHD: The Science and What It Tells Us (National Geographic): Clear, accessible overview of current ADHD research and understanding.

Living well as an adult

The Silent Struggle: Strategies for emotional regulation, focus, and productivity

Your Brain’s Not Broken: Down-to-earth strategies for navigating emotions and life with ADHD.
Best for: emotional regulation and self-understanding.

Adult ADHD: How to Succeed as a Hunter in a Farmer’s World: Practical coping tools for modern life.

Tiny Experiments: A way of trying small changes in everyday life and noticing what happens over time. Often used where things feel unclear, inconsistent, or difficult to sustain.

Family & relationships

ADD Success Stories: Family reflections and encouragement for living with ADHD.

ADHD later in life

Still Distracted After All These Years: ADHD strategies for older adults.

For the newly diagnosed

The Year I Met My Brain: Warm, honest companion for adults newly diagnosed.

Consensus & guidelines

International Consensus Statement on ADHD (2021): Global agreement on the science of ADHD, endorsed by 360+ experts. (Global, Free)

European ADHD Guidelines Group (EAGG): Evidence-based guidance on ADHD diagnosis and treatment. (EU, Free)

National Institute for Health and Care Excellence (NICE): UK guidelines for ADHD diagnosis and treatment. (UK, Free)

Canadian ADHD Resource Alliance (CADDRA): Canadian clinical guidelines and resources. (Canada, Free)

Australian ADHD Professionals Association (AADPA): National ADHD guidelines and research updates. (Australia, Free)

National Institute of Mental Health (NIMH) – ADHD: Authoritative US resource on ADHD, covering symptoms, treatment, and current research. (US, Free)

Research centres

Karolinska Institute – Tatyana Hirvikoski: Leading researcher on ADHD outcomes and wellbeing, with extensive publications on lifespan impact. (Sweden, Free, technical)

King’s College London – ADHD Research Lab: Research into ADHD across adulthood, gender differences, and interventions, with details on current studies. (UK, Free)

iPSYCH, Denmark: Large-scale psychiatric genetics project with major ADHD research contributions. (Denmark, Free, technical)

Emerging global voices

Saudi ADHD Society: Research, advocacy, and awareness work on ADHD in the Middle East. (Saudi Arabia, Free)

Kenya Brain and Mind Institute: Early-stage research and advocacy on ADHD and mental health in Africa. (Kenya, Free)

Tip: Research can feel heavy. It is okay to pause here. You do not need to take everything in at once. This page is here whenever you want to come back to it.