Welcome to the Guest Go-tos that our guests expressly recommend to fellow ADH‘D’ers/ADH‘D’er parents throughout the series. These are resources that they themselves have found useful in their ADH‘D’ journeys. We hope that you find them useful too.
Armando swears by regularly practicing mindfulness to help instil a little calm and to aid a better night’s sleep.
But what is mindfulness and how can we incorporate this ancient and scientifically proven practice into our daily lives?
Check out this article and the 10 activities it recommends, to get you started!:
https://www.calm.com/blog/mindfulness-exercises
If that’s a bit too lengthy, go for this short guided meditation video, ‘5-Minute Guided Meditation for ADHD’ which is also helpful:
Armando confessed to taking a little too long (ok, months) to reply to some text messages and emails. Who can relate?! I have imaginary dialogues with the other person, without ever actually replying! Social anxiety is a key factor, as well as hyping up the importance of the exchange (and consequent added pressure!) The result? Accumulated anxiety, guilt and shame at having ‘ghosting’ friends, family and colleagues.
Below is a great article hich explains what ADH‘D’ ghosting is and how we ADH‘D’ers can overcome it:
https://www.getinflow.io/post/adhd-involuntary-ghosting-texting-friends#:~:text=2.-
I’d also add – don’t be afraid to be open about your ‘struggles’ concerning texts/emails. I let people know that it isn’t out of disrespect, but that I get incredibly anxious at the prospect of even opening their texts, particularly, if it concerns a tricky issue.
Deep breaths!
The ADHD Centre at adhdcentre.co.uk
This is Armando’s go-to resource for all things ADH’D’. Check out their website (link above) and explore the diverse resources on offer. From parenting support, to ADH’D’ in the workplace – they have you covered!
I particularly like their FREE online ADH’D’ test!:
https://www.adhdcentre.co.uk/adhd-quiz/
Please note that the test does not replace a full assessment, nor should be used to self-diagnose.
Comedian, Angela Barnes was very generous with her Go-Tos! See below to find out about the resources that work for her and why she recommends we give them a go:
“Here are my Go-Tos for dealing with ADHD (with differing levels of success!):
A book called The Power of Rest and Retreat in Difficult Times, by Katherine May.
I used to really beat myself up for getting burnt out and for seeming to need more time away from people to recharge my social battery than other people needed. I especially find this to be the case in the winter months when there is less downtime. Katherine May, who is neurodivergent herself, has written this beautiful book about the times in our lives when we need to retreat and repair. It really spoke to me, and was kind of the start of my path to getting diagnosed. It is also so beautifully written, really accessible. I found myself gifting copies to so many friends and family members after I read it.
You can purchase a copy here: https://www.amazon.co.uk/Wintering-Power-Retreat-Difficult-Times/dp/1846045991
The website, Flown.com: https://flown.com/home?ht=2&expSkip=true
This website has really helped me when I have a project to focus on. It sounds kind of ‘’out there’’, but it honestly works. It’s based on what they call “body doubling”. So you can book “flocks” which are blocks of time, say a two-hour session. You join an online group (either on the website itself or on Zoom) and a facilitator greets you and there are usually around 40 people in the group. You then set intentions which you can either do in small breakout groups or via the chat box (you don’t HAVE to do this, but I really recommend using the breakout groups – as excruciating as it can be to talk to a couple of strangers for a few minutes, it really gives you accountability). You then state what your intention is for that hour, be it a task to complete around the house, a piece of work or read a book, etc. You then go back into the main gathering and the facilitator will say, ‘’OK, it’s time to begin’’ – and you start working on whatever it is you said you would do – but you can see all the other people getting on with their work, and it really focuses you. After 50 minutes, the facilitator comes back on and tells you to take a break – have a stretch – move around – they will usually do a 5-minute breathing exercise, or a little quiz or something, but that is totally optional, you do whatever you need to do. Then they call you back for another 50-minute focus session. At the end of the second 50 minutes, you go back into your breakout groups (totally optional – but trust me, try it!) and tell them whether you achieved what you set out to do. If you are like me, the thought of admitting to two or three strangers that you faffed about and did nothing really focuses you on the task in hand! It has been a godsend when I have had a piece of work to complete.
Neurodivergent Moments Podcast
This is a podcast hosted by two comedians; Joe Wells who is autistic and Abigoliah Schauman who has ADHD. They have guests who are also neurodivergent and share stories, tips and advice about navigating a neurotypical world. It is light-hearted and fun, and just makes you feel like you’re not alone out there, plus there’s loads of great stories from lived experience.
Listen here: https://open.spotify.com/show/3ijDkYLjaICjiyuTj9ZwIF“
Shaun spoke to us about his children’s autism diagnoses. If you want to find out more about autism for yourself or on behalf of your family members, the National Autistic Society website has a wide range of resources for autistic individuals and their families, as well as information and services for autistic children and young people, autistic jobseekers and employers looking to benefit from hiring a more diverse workforce – and much more:
Visit the National Autistic Society at https://www.autism.org.uk/
Shaun did not learn the alphabet until he was 28-years-old, and as he told us – he still struggles with the alphabet and spelling in general.
For anyone interested in learning more dyslexia and is looking for resources to help dyslexic children and adults, visit the Dyslexia UK website. Here, you will find comprehensive information and diverse resources, including remote special educational needs and disability (SEND) support for schools and colleges, both within the UK and Internationally. They also provide assessments, training and advice on meeting the individual needs of students with SEND. All their resources are personally recommended by their team of dyslexia and dyscalculia assessors.
Visit their website at https://www.dyslexiauk.co.uk/
Shaun mentioned his dyscalculia, which he has described as ‘’dyslexia with numbers’’ telling us that the only times tables he can manage ‘’are the twos, fives and tens, but anything more than that gets complicated’’. Shaun said that ‘’numbers make him ‘’dizzy’’. I know how he feels – they bring me out in a cold sweat!
If you would like to find out more about dyscalculia, visit the leading support network for dyscalculia at https://dyscalculianetwork.com/
You might also wish to visit this website to check out some recommended apps to help with dyscalculia:
https://dyscalculiaservices.com/my-favorite-apps-for-dyscalculia/
Shaun’s latest, limited edition, boxed, signed and numbered book, Happy Mondays, And Fridays, And Saturdays, And Sundays, (which I honestly think is a hilarious and fascinating read and very ADH’D’-friendly read!), is available to buy from: https://www.awaywithmedia.com/buy-books/shaun-ryder
Nadia knows too well how draining it can be to seem on top of tasks that our neurotypical peers tend to do with ease. This is particularly the case when it comes to executing our executive functioning skills! ‘’It’s draining’’ she told us.
So, here are three links to what we deem to be practically useful and easy to action! If you’re anything like me and get impatient reading, just scroll straight to the actions!:
This articles contains some simple and effective tips for managing burnout.
https://neurodivergentinsights.com/adhd-infographics/adhd-burnout-recovery
We know that Nadia is no fan of the current education system, instead preferring to home-educate her children, while acknowledging that the viability of this option ‘’depends on your circumstances’’. Her book on the subject, written with her husband, make for a compelling read:
Honey, I Homeschooled the Kids. Our Personal, Practical and Imperfect Guide, by Nadia Sawalha and by Mark Adderley.
Here is a link to read and purchase a copy:
https://www.awesomebooks.com/book/9781529350593/honey-i-homeschooled-the-kids
And my favourite one – Nadia stresses the importance of normalising apologising to your children when you get it wrong. Adults need to get far more comfortable acknowledging when they get things wrong and hurt their children – and apologise. This also helps us to provide a healthy role model in how to manage relationships.
UK Youth Mental Health Ambassador, Dr Alex George recommends listeners access help for mental health at Young Minds UK. Their website is packed full of diverse resources. From resources designed with Black Disabled young people and content creators, to specific support for young people, parents and those who work with young people – there is something for everyone!
Visit their website at www.youngminds.org.uk
Dr Alex George highly recommends reading ADHD – Living without Brakes, by Martin L. Kutscher.
This book vividly describes what life is like as an ADH’D’er, as well as some of the challenges commonly faced by parents. The book is centred around four main rules, which are:
Here is a link to read and purchase a copy:
https://www.amazon.co.uk/ADHD-without-Martin-L-Kutscher/dp/1849058164
Dr Alex George’s mental fitness app, Mettle, is primarily designed for men who want improve their mental health. The app offers various tools including breathwork, mind-hacking and hypnosis to help you on your way!
Mettle is available on the App Store and Google Play Store and offers a 14-day free trial!
Johnny Vegas shared some, let’s just say, novel ways to manage insomnia!
His top Go-Tos for you to give a go, include:
Reading Sawn Off Tales by David Gaffney. The beauty of this book is that it contains lots of fictional stories which each run to no more than 150 words long – an ADH‘D’ers dream!
Below is a link to read excerpts of the book and to purchase it: https://www.davidgaffney.org/sawn-off-tales.html
Johnny also recommends “reading a book you’re not that fussed about. Zen and the Art Of Motorcycle Maintenance. I’m never gonna get it, I never have and a page just has me out like a light. I know it means I’m not deep enough or well-read enough, but read a book you’re not that fussed about.”
I never knew this was a ‘thing’, but I find myself doing this on most nights and he’s right! Give it a go and let us know what reads get you off like a light!
Listening to classical music – ‘’because it doesn’t have lyrics. You get all the emotion but it doesn’t take your brain on a journey of a story of ‘’what about…’’
Some soporific suggestions:
Katie Price offered up some great practical strategies to help fellow ADH‘D’ers overcome emotional dysregulation and impulsivity, as well as better plan and organise their time. Our favourite has to be the pie chart! This activity also serves as a fab visual which can be immediately helpful in helping you to see just where you’re spending most of your time and what you would like to change!
If you sometimes find yourself struggling to fit everything into one day and feel like you are not giving enough time to what you really want to do, give this ‘priorities pie chart’ activity a go!
Visit https://theresilienceproject.com.au/wp-content/uploads/2022/07/Project-Time-Wheel.pdf
We ADH‘D’ers tend to become emotionally dysregulated far swifter than our neurotypical peers and this often looks like reACTing to people and situations we find triggering, as opposed to taking a metaphorical (or literal!) step back and pausing first.
Drawing on her abundant experiences of having to do just this, Katie recommends ‘’…When you think you’re going to react to something, especially online in response to trolls, take a deep breath or count to 10 inside. Count, count, count and you’ll have a different response to what you would have 10 seconds ago’’.
Katie said that she never took into account what she had to do in a day – let alone a week! (We know the feeling!) Nor was she mindful of the actual amount of time it took her to get from one place to another on time.
Sounds simple, but Katie swears by using a paper diary and truly factoring in time to travel. From experience (far too many missed appointments and late arrivals), I wholeheartedly second that!
“The ADHD Experts Podcast from ADDitude Mag is great.”
“ADDitude Magazine… obviously”
“Salif Mahamane’s TEDxUSU Talk: ADHD sucks, but not really“
“The Pomodoro Technique book is a great go-to…”
https://www.pomodorotechnique.com/book-pomodoro-technique.php
Take a walk: “In terms of practically how to improve my mood, if I haven’t been outside for two and a half days, I have to go ‘right let’s just go and take a walk around the block’ and just try and just break this cycle a little bit”
Prioritising rest and sharing the problem: “Whether it’s my boyfriend or a friend… I’ll call or text them and say ‘I’m just really getting a bit on top of myself at the moment I’m just having a bit of a spiral…’ and it helps to get that perspective.
Sometimes when I’ve got about a thousand things to do, my brain just goes nope, and I do none of them. But sometimes in that situation you just need to rest. Nothing beats lying down on the sofa, does it? Rest is productive in my book.”
“The ADHD360 website for sure.”
“Dirty Laundry by Richard and Roxanne Pink. A relatable bingeable book.”
www.penguin.co.uk/books/458725/dirty-laundry-by-emery-richard-pink-and-roxanne/9781529915402
“Also any of Donna Ashworth‘s poetry books. For the chaotic mind they’re just incredibly lovely and soothing.”
“The ADHD Foundation offers a wonderful range of resources…”
“ADDITUDE Magazine is an online magazine which also has frequent webinars on different aspects of ADHD…”
“…and Shaparak Khorsandi’s book Scatterbrain, which has the added benefit of making you laugh as well. Always a good weapon against a mortal enemy.”
https://www.penguin.co.uk/books/452673/scatter-brain-by-khorsandi-shaparak/9781785044205
