This is the question we get asked most. You can do a lot while you wait. None of it needs a diagnosis, and it costs nothing.
1/6 Use Right to Choose, properly
In England, Right to Choose may offer a faster NHS-funded assessment route if you are eligible and a suitable provider is available. Waiting times vary. The GP script page can help you ask.
2/6 Apply for Access to Work now
You do not need a diagnosis. You can describe how your difficulties affect your work. They may help fund coaching, a noise-cancelling setup, and software. Decisions can take months, so apply early, and don't buy anything until it is approved. Apply at gov.uk/access-to-work.
3/6 Free ADHD coaching pilots
The ADHD Foundation, ADHD UK and several NHS trusts run periodic free peer-support and coaching groups. Subscribe to their newsletters, places vanish in hours.
4/6 Use this playbook
Body doubling (free via Focusmate), dopamine menus, the spoons framework, the apps in chapter 4, none of these need a diagnosis. Treat yourself as if your nervous system does not care whether you have a piece of paper.
5/6 Therapy for the shame
NHS Talking Therapies are free and self-referral. You do not need to wait for a diagnosis to deal with the years of self-blame. Ask specifically for an ADHD-informed therapist if available.
6/6 Community is medicine
r/ADHDUK, ADHD Babes, AADD-UK forums, local meet-ups via the ADHD Foundation. Free. Possibly the most effective intervention on this page.
NHS services, provider availability, waiting times and local arrangements change. Check current information with your GP, the provider or GOV.UK. Last checked September 2026.