When your brain has 37 tabs open, start here.

Practical, research-informed tools for adults with ADHD. For the overwhelm, the stuck-at-the-start feeling and the planner you gave up on in week two.

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  • You know what to do, but you can't make yourself start.
  • Everything feels urgent, so nothing gets done.
  • “Five minutes” turns into an hour, and deadlines sneak up on you.
  • Your planner is under a pile of post, and you feel guilty when you see it.

None of that makes you lazy. ADHD affects starting, time and working memory, the skills most planners take for granted.[1] The guides below explain why, in plain English, and give you something to try today.

Start with the one that sounds most like you

Starting

Task paralysis

You know what to do. You just can't make yourself start. Here's why, and how to get moving.

Overwhelm

Working memory & brain dumps

When your head has 37 tabs open, get them out of your head and onto paper, then pick one.

Time

Time blindness

“Five more minutes” becoming an hour isn't a moral failure. Make time something you can see.

Focus

Body doubling

Working alongside someone else can make starting easier. Here's what we know, and what we don't yet.

Feelings

Emotional regulation & RSD

When one comment ruins your whole day: why ADHD emotions can hit harder, and what helps.

Planning

Planners that stick

The planner isn't the problem, and neither are you. Design one for the brain you actually have.

Grounded in research

Every guide links to its sources: peer-reviewed studies, NICE guidance and the NHS. Where the evidence is thin, we say so.

Made to be skimmed

Short version first, then 5 steps and a printable card. No 3,000-word essays when you're already overwhelmed.

Kind, not preachy

No “just try harder”. Tools designed for bad weeks as well as good ones.

Not sure if it's ADHD?

If problems with focus, organisation or impulsiveness are affecting your studies, work or relationships, the NHS advises speaking to a GP, who can refer you for a specialist assessment.[2] UK charities ADHD UK and AADD-UK have more support for adults.

Sources

  1. Faraone, S. V., et al. (2021). The World Federation of ADHD International Consensus Statement: 208 evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews, 128, 789–818. https://doi.org/10.1016/j.neubiorev.2021.01.022
  2. NHS. ADHD in adults. https://www.nhs.uk/conditions/adhd-adults/

Links checked 10 November 2026. Some journal articles are behind a paywall; the link goes to the official record.