Focus First ADHD

21/12/2025

So here it is…. coping with Christmas part 3: Parties, Socialising and Families.

The holiday season often means a packed social calendar, bustling gatherings, and extended family interactions. For those with ADHD, these events can be overwhelming, leading to sensory overload, anxiety, and exhaustion. How can we navigate the festive chaos and still enjoy ourselves?
Here are some strategies for a calmer holiday season:
1. Plan Your Escape Route: Before you even arrive, know where you can go for a quiet moment. This might be a less-frequented room, a quick walk outside, or even stepping into the bathroom for a few minutes of peace.
2. Set Time Limits: It's okay to not stay for the entire duration of every event. Decide beforehand how long you realistically want to stay and politely excuse yourself when that time is up.
3. Bring a Fidget Toy (or Similar Aid): Discreet fidgets can help channel restless energy and improve focus during conversations or long periods of sitting.
4. Prioritize Self-Care: Make sure you're getting enough sleep, eating regularly, and staying hydrated. These basic needs are even more crucial when your routine is disrupted.
5. Communicate Your Needs (If Comfortable): If you have close friends or family who understand, let them know if you need a break or a quieter space. You don't have to explain your ADHD, but simply stating "I need a moment to recharge" can be enough.
Remember, it's about finding a balance that works for you. Enjoy the connections, but protect your peace!

12/12/2025

Coping with Christmas for ADHDers Part 1 - control your spending:

Christmas can be a challenging time for those with ADHD, especially when it comes to managing finances and avoiding impulsive spending. The allure of festive decorations, last-minute deals, and the desire to make everyone happy can easily lead to overspending. This year, let's try a new approach!
Here are some tips to help you keep your budget in check:
1. Create a Detailed Gift List and Budget: Before you even start shopping, make a list of everyone you need to buy for and set a realistic budget for each person. Stick to it!
2. Shop with a Plan (and a List!): Avoid aimless browsing. Know exactly what you're looking for before you enter a store or go online. A physical list can be a great anchor for your attention.
3. Utilize Cash for Gifts: Consider withdrawing cash for your gift budget. It's often easier to visualize and limit spending when you're using physical money rather than just swiping a card.
4. Set Up "Gift-Free" Zones: Talk to friends and family about scaling back on gifts, suggesting Secret Santa, or focusing on experiences rather than material items.
5. Track Your Spending: Keep a running tally of what you've spent. There are many apps available that can help you do this in real-time.
Remember, the most valuable gift you can give is your presence and thoughtfulness, not necessarily the most expensive item. You've got this!

05/12/2025

I hear this a lot. People tell me that they think ‘ADHD is over-diagnosed’. They ask me ‘isn’t everyone a bit ADHD?’ The simple and blunt answer is NO!!

ADHD is not over-diagnosed, and not everyone has a ‘bit of ADHD’.

The diagnostic criteria for ADHD are incredibly strict and evidence-based. It's not a self-test or a quick office visit.

To receive a diagnosis, a person must meet a specified number of symptoms of inattention and/or hyperactivity-impulsivity, and these symptoms must:

1. Persist for at least six months.
2. Be present in two or more major settings (e.g., home and school/work).
3. Have been present before the age of 12.
4. Clearly and consistently interfere with social, academic, or occupational functioning.

That's an incredibly high bar. It rules out people who are just temporarily stressed, distracted, or unmotivated. This is why misdiagnosis is rare, but missed diagnosis is common.

IS NOT OVER-DIAGNOSED.

Analysis of 9 million patient GP records showed ADHD diagnosis for just 0.32% of patient records. NHS prescription data backs that up. ADHD is under diagnosed not overdiagnosised.

Detailed information here:https://adhduk.co.uk/adhd-diagnosis-rate-uk/

23/11/2025

Part 2 of my series on Coping with Christmas - Over Indulgence
The festive season brings with it an abundance of delicious food, celebratory drinks, and often, a general sense of "anything goes." For those with ADHD, the impulsivity and difficulty with self-regulation can make over-indulgence a particular challenge, leading to regret and discomfort later. Let's aim for mindful enjoyment this Christmas!
Here are some tips for navigating the festive feasts and treats:
1. Eat Regularly (Even Before Parties): Don't skip meals to "save room." Arriving at an event ravenous makes you more likely to overeat quickly. Have a small, healthy snack before you go.
2. Practice Mindful Eating: Slow down. Pay attention to the flavors, textures, and smells of your food. Put your fork down between bites. This can help you recognize when you're full.
3. Hydrate, Hydrate, Hydrate: Sometimes we confuse thirst with hunger. Drink plenty of water throughout the day, and alternate alcoholic drinks with non-alcoholic ones at parties.
4. Engage in Conversation (Not Just Eating): Shift your focus from the food table to connecting with people. Good conversation can be just as satisfying as a good meal.
5. Don't Deprive Yourself Entirely: It's Christmas! Enjoy a treat or two, but set a limit beforehand. For example, "I'll have one piece of cake and then I'm done."
Remember, it's about making choices that make you feel good, both in the moment and afterward. You deserve to enjoy the holidays without the guilt of over-indulgence!

19/11/2025

Well done Mat and Alex. Thanks for supporting me in setting up my trademark.
😀

The Trademark Helpline was established in 2008 to provide businesses with sound, straight forward advice and guidance in the area of Trademarks, Intellectual Property and Brand Protection.

08/11/2025

I agree with the recent reports calling for better ADHD recognition in primary care. Addressing the crisis of exploding waiting lists is critical, and our GPs are on the frontline.
However, we must be realistic about the current state of general practice.
Asking already overstretched GPs to take on complex ADHD diagnostic and management work is not a viable solution when patients are struggling to get a routine appointment. The challenge is not just training; it's time and specialist skill.
The current standards for an accurate ADHD diagnosis often require a 1-2 hour comprehensive assessment—time GPs simply don't have in their current 10-minute slot structure. Furthermore, organisations like UKAAN recommend that specialist assessors have up to 10 years of experience in mental health to ensure safe and accurate diagnosis.
This highlights the massive skills and capacity gap.
The core problem remains the severe, systemic shortage of specialist psychiatrists and grossly under-resourced secondary care services. Dumping this workload onto general practice without dedicated funding, protected learning time for specialist training, and robust integrated pathways risks unsafe care and will only accelerate burnout in primary care.
We need systemic investment to expand the specialist workforce and properly resource primary care for screening and shared-care management, not just an unsustainable task transfer.

22/10/2025

Did you know there’s a powerful, research-backed link between menopause, brain fog, and ADHD? 🤯
Last week was World Menopause Day, and we need to talk about why this life stage is often when ADHD symptoms get much worse for women.
The Fact: The female hormone Oestrogen supports your brain's focus and organization centers (dopamine). When oestrogen drops during perimenopause and menopause, that support is removed.
The Clinical Reality:
• Symptoms like severe anxiety, exhaustion, and brain fog intensify dramatically.
• Many women are misdiagnosed because these issues are simply labelled as 'menopausal symptoms.'
If you are struggling with focus, memory, and overwhelm, don't just blame the hormones. Ask your doctor to consider your lifelong history of attention and organization. This is an evidence-based connection that requires integrated care. 🧠💜

10/10/2025

Today is World Mental Health Day!

A critical step toward true mental well-being is **accurate diagnosis**. For too many, the journey to receiving appropriate support is complicated by years of misdiagnosis, often masking conditions like ADHD as something else, such as anxiety or depression.

This struggle highlights a systemic issue in mental healthcare. An accurate diagnosis isn't just a label—it's the key to effective treatment, self-understanding, and a significantly improved quality of life.

The powerful personal accounts shared in this article underscore the emotional and professional toll of living with a misdiagnosis:

https://www.additudemag.com/adhd-misdiagnosis-stories/

This World Mental Health Day, let's commit to advocating for better diagnostic standards, increasing awareness, and ensuring everyone has access to the precise care they need.

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10/10/2025

🚀I'm proud to announce that I have just launched Focus First ADHD.

Focus First ADHD was created to make adult ADHD care more accessible, compassionate and evidence based. As an NHS GP with a specialist interest in ADHD, I provide assessments and treatments that are fully NICE and RCGP compliant.

My Mission is simple: To support adults with ADHD in understanding their diagnosis and unlocking their potential at home, work and school.

👉You can find out more at

https://focusfirstadhd.com