[MUSIC PLAYING] This podcast is brought to you by the Association for Child and Adolescent Mental Health, ACAMH for short. You can find more podcasts and other resources on our website, www.acamh.org, and follow us on social media by searching ACAMH. Hello, and welcome to ADHD-- A Young Person's Guide. This podcast series focuses on Attention Deficit Hyperactivity Disorders, referred to as ADHD, and is designed to help young people and their families. It is produced by the mental health charity the Association for Child and Adolescent Mental Health, ACAMH for short, in partnership with Clinical Partners, the UK's largest private mental health partnership. Search for Clinical Partners ADHD or visit www.ClinicalPartners.co.uk for more information. I'm Dr. Blandine French. I am a researcher at MindTech at the University of Nottingham. My main research interests are on neurodevelopmental disorders, but more specifically ADHD and dyspraxia. I work with young people and parents of children with ADHD, and I myself received a diagnosis of ADHD as an adult, which helped me make sense of my life as a child and adolescence and helped me go to university and put the right support in place. The focus of today's discussion is about giving yourself the right support. So you've got a diagnosis. Now what? Where do you go from there? How can you identify the main issues you are struggling with? And how can you take a strength-based approach to managing your ADHD? We'll be looking at what support is out there for you, what the key evidence-based apps, books, and planners are to help make sense of things, and why changing it up regularly makes a difference. Today joining me is Ruth Pearse from Parenting Special Children, who will discuss these issues with me. Ruth, thank you very much for joining us. Could you give us a brief introduction of who you are and what you do, please? Hi. My name is Ruth Pearse. I'm from Parenting Special Children, a Berkshire-based charity supporting families with neurodiverse children and young people. And also I'm a parent of three young adults who are neurodiverse, two of whom have ADHD and one who's got learning disability. So I bring that lived experience as well as experience of working with many families. Yeah. So I'm Chris, and I'm 26 and I am currently at University. And I got diagnosed about four years ago now. So Chris, how did you feel when you got your diagnosis? And what were the first big issues that you faced? Yeah, so I guess for me, when I got diagnosed with ADHD, I didn't really know that much about it myself. I knew the basics of it, and my family suspected something was different about me in terms of my personality. But they didn't begin to understand what was sort of truly going on. So it took a while in the initial phases have been diagnosed with ADHD, that they had to get their head around that and figure out what was helpful, what was not so helpful to say. So I guess it's a whole spectrum of feeling, really, when I got diagnosed and a lot of issues around just how best to approach it, then also how it sort of defines me I suppose. And it was really challenging in just the sense that I didn't really know that much about it myself. And I obviously knew that I had a-- there's some sort of problem that I did want to face. But yeah, I think that the issues were mainly around sort of family dynamics and being diagnosed with any illness, I think. So Ruth, what is a strength-based approach to managing ADHD and how can our strength help the area we find more challenging? So a strength-based approach is looking at the strengths rather than the deficits or the challenges. The name ADHD already has to sort of negative words in there, so deficit disorder. So we're wanting to reframe that really and see it as a much more-- a different approach rather than the disorder and the deficit. So taking a strength-based approach means that we focus on our strengths, our abilities. So that could be the energy that you have or the hyperfocus, the determination, that creative thinking, problem solving, rather than the challenges that means that we feel very negative about ADHD. Second question, how can our strengths help the areas we find more challenging, are again, focusing on those strengths. I just mentioned. So we see it as more positive and that actually, say, having hyper focus can help us really develop our skills in a particular area, which is something that's much needed. So somebody doing a PhD in a particular area may be something that they can then focus on. So that can be a strength rather than a challenge. And it's easy to feel a failure when we look at a deficit model rather other than a positive model, a strength-based approach. So finding those people who are your supporters who can celebrate your strengths and encourage you in those and guide you can help overcome the challenges that might come with ADHD. How do you identify the key issues that you're struggling with do you choose like a small step to make a change, or to kind of bound in? Yeah. I guess, for me I've always found that doing it step by step is a lot more beneficial, but also more achievable, really. For me, when it comes to any sort of goal setting, I just find that if I try and do everything all at once, that it's just going to overwhelm me even more and mentally it's going to be a lot more challenging for me. So yeah, for me, step by step approach is definitely the best approach. I am still someone who does have the tendency to want to do everything all in one go and want everything instantly and straight away and not wanting to have to wait. I'm quite an impatient person. But no, I do think that obviously I have to be realistic. And yeah, step by step approach, more gradual, as much as difficult as it is to tolerate, I think making those smaller changes can sort of add up to a more sort of long-term benefit. So for you what type of support is there for young people? And do you find that talking about your ADHD helps you? Yeah. So I suppose with my ADHD, I've got different support over the years, both from family and friends, but also from other professionals, whether that be academics-- academic sort of study staff that I have got support from before. I guess it's been difficult to get support sometimes. I've not really knowing where to go. When it comes to things like peer support, I don't need [INAUDIBLE] medical services that are around. It could be a lot more sort of like charitable work when it comes to peer support, so people are going through similar experiences as yourself. But my university have been really helpful with my ADHD. They've given me a lot more adjustments when it comes to assignments and things like that. And I've been able to speak with university staff as well about my condition and how it affects my ability to concentrate and memorize things and concentrate on things. So they've been able to support me in that sense. And I've also got [INAUDIBLE] not just for ADHD, but also for other mental health conditions that I have. Yeah, there is support out there. But I would say that there could be more support available, especially when it comes to sort of the peer support aspect of it and sort of relating to people who are going through similar experiences. So what support is out there for young people? Will talking about ADHD really make a difference? Yeah, absolutely, because I think you, from talking to many families, you can find your tribe so that you're not on your own. So there might be local support groups, local organizations that you can join that will give you information and you can learn more about ADHD, which is really important. There are such a lot of different websites, but websites that I have found particularly helpful and would recommend are-- in the UK, there's the ADHD Foundation, and there's a lot of information there for young adults and young people and parents and professionals who can support you. ADDitude is an American website and they are excellent. They have really short articles that are quick to read, which is always great, videos that you can watch, and really lots of strategies. And so I think hearing what other people find difficult and strategies to help is invaluable. Thank you, Ruth. I think you're completely right. Talking about it makes you understand what actually is ADHD and what isn't. So I find that watching-- there are a lot of people on TikTok or Instagram that talk about the little quirks that comes with ADHD that I personally never have thought were part of it because they're not part of the diagnosis. So, for example, people with ADHD have got high sensory functioning, so things like sound and touch and taste and smell can really affect how they concentrate. Or they don't like wearing certain fabric or they don't like the texture of certain things. Well, this was never told-- this was never explained in my diagnosis. So listening to people, looking at podcasts, hearing about people's experiences of having ADHD really helped me understand all the differences that having ADHD is. So I think it's really good advice to look out there and listen to the people's experiences because then it will make you understand better how it affects you. Yeah, I particularly like The Neurodiverse, and they use comic illustrations a lot, which again, you don't need lots of words. You just need the right words. And so I love what they do. And they tackle every subject. And I think, as Blandine was saying around there's sensory issues or the heightened emotions that people feel and maybe the shame, guilt, those emotional responses, that may not be explained at diagnosis. But learning more about them and then seeing how other people manage and knowing that you're not alone is really valuable. ADDitude is also very good that because it has really specific articles. So you're right, this is a really good resource for young people because if you put ADHD and friendship, ADHD and hormones, ADHD and having children, or anything, ADHD and employment, it comes up with loads of articles about how to deal with how to talk to your boss, how to talk to your peers, what to do in such a situation that are really specific to having ADHD. And I it really supportive for young people. Another one is ADHD_couple. It's not all about relationships, which you might think. It really is about everything. And again, you can learn from others and-- yeah, excellent resource. Thank you. So Ruth, could you-- Are there any strategies that you use to help? For example, do you use kind of notebooks to keep reminders or any apps or online platforms that help you manage better? Yeah. So when it comes to tools and approaches, I find personally quite helpful is obviously in today's world everyone's got a smartphone. I use mind kind a lot of the time to stay organized on that and, yeah, keep my life in check with events. And I do forget things quite a lot of time because my brain just goes into overdrive at times. But yeah, I find that kind of use and things like to-do lists really helpful. So whenever I am sort of feeling a little bit like overwhelmed with things and a bit overridden with things, I tend to do a to-do list just so that I don't forget things and also just to make sure that I'm in control of doing the things that are more of a top priority versus a task that might just be needed to do later on in the day or in the week. So I find those sorts of things really helpful in just ticking them off as I go along. Otherwise, I sort of jump from one thing to the next without really thinking about it. And then also with university work or any college work I've had in the past, I've also had assistive software given to me on my laptop. So if there's obviously anyone out there that wanted to look into any software that might be helpful, there's a software called MindView, which I use for my work but also for keeping organized. And it's basically a software where you can kind of organize and create templates for your assignments, essays, exams, and written in a more constructive way, in a way which allows you to kind of do different views, so maybe a spider diagram or a bar chart or whatever really works for you. And it just gives you a different sort of visual aspect of how, instead of reading those different paragraphs, the different sentences, you can see it in more of a diagram form. So yeah, those sorts of things. And also I use things like text to speech and translation apps. I find them quite helpful because sometimes I find that reading pages and pages of text really difficult. So I can highlight different text and then it just reads out for me like in a sort of podcast form, I suppose. That's always quite helpful to use. Yeah. Yeah, that's really interesting. So you talked about MindView for kind of your academic work, kind of your general life and socializing. Are there any kind of podcasts or books or any people on social that you kind of follow that you think are kind of really good, either to help people or just to have a laugh, have an understanding that there's people out there that are going exactly what you're going through? Yeah. So I do listen to podcasts quite a lot on other platforms, like BBC Sounds or Spotify. But yeah, I've read quite a few books on not just on ADHD, not really ADHD-specific, but I guess they can be used for that reason. And there's a book that I would personally recommend for anyone, but it's more to do with, I guess, anxiety rather than ADHD specifically called the-- it's called Get Out Of Your Mind and Into Your Life by Steven Hayes, and I find that that's a really good book to read as kind of allowing you to anchor yourself back when you are overthinking things and when you are sort of having difficulty when it comes to concentration. It just gives some tools and tips. And [INAUDIBLE] podcasts at various times. Yeah, there's been a podcast before called Balance, which is about more mindfulness techniques and relaxation techniques. And then podcasts which are more sort of like just chat shows. [INAUDIBLE] not really like and strategies as such, but they're just podcasts that just talk about mental health in general, which I find helpful just because I feel like I'm not alone with it and I can relate to someone who's going through a similar thing. So sometimes it's not just about finding out advice. It's more just actually listening to a podcast which is relatable and makes me feel less alone with the struggle with ADHD. Tell us, how do people with ADHD stay organized? What are the best apps you've found that can help manage ADHD? That's a big question. Again, it's sort of understanding ADHD, coming back to the first questions, that the more you understand, the less that you might feel guilty and feel overwhelmed. So if we know that with ADHD, executive function the way that our brain responds to organization, can be challenged, so if we know that, we can put things into place. And I think the earlier that we learn that and we gain ways, strategies to help us, the better because that will carry us through. Like Blandine said, you have to bring in the changes because our brain wants lots of-- it can only manage for so long and then it needs change. And so that is a challenge in itself. So there will be plenty of apps, and I can give you examples. But they also will be subjective. They'll be what's right for you. So looking at ones that been suggested-- and I want to give a shout out to Neurodiverse as well because I got some of this information from them because I know that they will be using them. So Forest is one of the apps that was suggested, and a planner app. But there are a lot of apps, and so it's got to be right for you because you could start using it and then just saying, no, this isn't for me at all. So it's about exploring what's right for you. And thank goodness for search engines, which are available to everyone now. Thank you, Ruth. I think that's a really important point with any ADHD tips. We can give a lot of tips on getting organized and remembering things and focusing, but, A, it really depends on the ADHD person. And B, what works sometimes might not work at other times. And C, just because one app doesn't work doesn't mean another app won't work. I think it's quite easy to get down. You're trying an organization app, not just in your reminders, and it just doesn't work for you, and you think, oh gosh, I just can't remember. But actually, it's just because it's not the right noise or it doesn't come through in the right format or it doesn't do the things you want to do. But another app [INAUDIBLE] be similar might be exactly what you need. And the same with white noise. If you're trying to concentrate with white noise, some people say, white noise doesn't work. Well, rain while noise might not work, but a thunderstorm white noise might. And there is a lot of [INAUDIBLE] into what kind of strategies and apps and tools work, and it constantly changes between individuals also with you as well. So that's really [INAUDIBLE] to say. Thank you for raising that. Yeah, I think what you said as well, Blandine, is that it's important, as you said, that different things work for different people and they work for a certain amount of time. Otherwise, I think we go into that guilt feeling. Oh, it's I'm just rubbish at organization. And that doesn't help. So knowing that you're going to have to ring the changes is quite helpful. When I was thinking through this, I was thinking about the fact that we have our phones on us probably 99% of the time. And that could be a challenge if you've got ADHD because actually you might find it hard to switch off from your phone. However, it's a really good tool to have. You've got your apps on there, plus to use alerts. So having a calendar on there and putting reminders so that it comes up on your phone when you need to do something can be really helpful because you've got prompts. Everything can go on your phone. So that may be helpful for people, too. It's quite simple, but it's there and you've got your prompts. And your notes on your phone, so to-do lists are really helpful to keep on doing. So that gives you prompts. And you can have different sections-- home, work, school, and it's easy. You've got your phone. I know it's not that easy because otherwise we would all be doing it. But I think it's finding what's right for you. And then that will be your real prompt for organization. Thank you. Oh, I just also wanted to add that have people around you that can support you. So that, again, you have somebody who's more organized than you. You'll have strengths and they'll have other strengths and challenges. So having somebody who can help you is really key. And maybe help with some things, like for example, my manager puts meetings in my diary and invites me to meetings, which means they come up on my diary so I don't have to remember that every Wednesday I've got a meeting. And it would be the same if you are at university, maybe asking one of your peers to input the lectures, invite you to lectures on your Google Calendar or on your online diary, so asking the support from your parents or from a partner or someone to just set it up for you. Then you don't have to worry about if it you put it on your calendar. And that's the kind of support that you can get from friends and family. Are there any podcasts or books which have helped you and your family? And where do you find good advice? I think we've covered that with ADDitude and online. But should we add podcasts and books? Or do you want to skip this one? I'll talk offline a moment. I-- coming from a family with if you've got dyslexia, books have been a challenge. That's where the Instagram, websites, the NICE guidelines, that sounds weird. But I can talk-- if you want any of this, just tell me and I'll start again. So yeah, podcasts, I think you're either into them or you're not. YouTube, et cetera, but not necessarily podcasts. There's so much out there, it's trying to find out. So I know if-- you're more knowledgeable on podcasts than I am, so I'm not really-- Not on podcasts, no. I know there's a couple of people that I follow on Twitter, The ADHD Alien. And the thing is there's so much out there. There's so many good ADHD tweets. And maybe it's a matter of if I can get a list of three or four people that I really like following on Twitter, three or four on Instagram. And the thing is there's some good ones on Instagram, some good one on Twitter, some good one on Facebook. There's some really good Facebook groups. But should we just put it as a resource part of the podcast rather than-- Yeah. I think what we could do is say that there's not one platform or piece of content that is going to be suitable for everyone. Yeah. I mean, that's why I thought with young people. I'm not sure-- I mean maybe university students. I'm not sure how many are on Twitter. So for me, I was looking at Instagram. And again, it was the ones I've commented on before, so like the ADHD Couple, Neurodiverse. But actually, they're all short and sweet. And I think for me, probably having an ADHD brain as well, I like-- I want that information to be there and easily accessible. You gave an example of the girl on YouTube from the States in the last podcast. Is it My ADHD Brain that you said was-- [INAUDIBLE] or something like that. She has a really good YouTube thing. Did you do that, Blandine, or did I [INAUDIBLE] No, you did. Did I? I think it is My ADHD Brain. I think we're talking about the same person. Yeah, I did. I did mention her. Yeah. So I was just wondering if there's anything say, perhaps to say [INAUDIBLE] social media is a good example, is good for kind of like real life experiences and real life examples. And some of those are My ADHD Brain. And if there's one on Insta or TikTok or whatever. Like I say, we can always come back to that and add it as a resource. Yeah, I got a really good Instagram one, he's a young lad. Actually, he's probably mid 20s, and he's a proper lad's lad. His Instagram [INAUDIBLE] Instagram are really unfiltered [INAUDIBLE]. Sounds like my son. It's just very much like, this is what it is and then-- yeah, anyway. There are so many different resources out there, and there's something for everyone, I think. Social media is full of people talking about how ADHD affects them, giving tips, giving strategies. And some people have really long TED Talks or YouTube talks. Some are just very short clips that are really relatable. And it's just finding out what works for you. But I do think, once you find the right person to follow, whether it be on Facebook or on Instagram or TikTok, on Twitter, then you will find more and more people that you can relate to and learn a lot about. That OK? That's really good. So Chris, this is not a question there, but could you just tell us a little bit more about the support that you got from your university? So how did you find out about that there was support available? I'm presuming that it's there for every university. Is there additional funding, that type of thing. Does that make sense? Yeah. So when I did start university, I applied for disability support allowance. And they basically linked me with a individual who worked for the disability support team at my university, and they were able to offer me assistive software, a laptop which they could partially fund for, which sort of aided and helped with my studies. It's, like, a laptop, which is a bit more specialized and for people who do have any sort of condition that might affect their concentration or their ability to focus on things. So yeah, if anyone's applying for university, I think, prior to actually starting, I would encourage them to look into basically-- yeah, get disability support allowance first and then, yeah, go to DSA and apply for that first. And then you can get software from that. And then also just looking at your university website or speaking to your personal tutor at university or college. They can guidepost you to a support team who have the ability to give you that assistance as well. There's always a support team at university, at least there should be. Yeah. Brilliant, Chris. So just before we go on to the last question, could you just say what you're actually studying? Yeah. So I'm studying to be a mental health nurse myself. I guess from my own personal experience of mental health, I've always had a passion for that, and so more psychological subjects. Are you able to kind of recognize at times during the day, like, whoa, I need kind of a timeout. What does kind of your brain say? How do you kind of recognize those signals and what do you do? What's your kind of coping mechanism? Yeah. I suppose, for myself, warning signs are more when I'm actually ruminating by myself and if I'm not isolating myself. And if that's the case, I tend to either-- well, depending on where I am or who's available, I tend to either just share my thoughts with parents, with family, someone I trust. And I think that's the best way that I tend to get support. If I can't do that, then I always find that either writing out how I feel, doing it, I've got a daily journal that I have for doing some sort of drawing or painting where I can draw or sketch something out which is-- it resembles how I'm feeling at the moment. I find that really helpful. I've done a lot of art therapy in the past. And then I go to group therapy, where you do sort of journaling as well. So I find those sorts of creative spaces really, really helpful. And I just think it gives you that sort of external outlet. I'm not sure, obviously everyone's different but. When it does come to ADHD, I do find that creative spaces are really, really helpful in supporting me get out of that rumination phase. If that doesn't work, then I do talk to people. And I find that just communicating how I feel, it gets it out of my system. And then obviously, when I first got diagnosed, I think there was online research I did in terms of trying to find new sort of coping strategies that I could use in personal life, but also in sort of my academic studies as well. So I would just encourage anyone to really research online. There's a lot of information online, I guess, whether it be a YouTube video or whether that be some of a sort of online support website. So Ruth, how regularly do you have to change what you are using to support you? I think it's getting the balance, because you need to give enough time for something to work. So they say it takes six weeks to change a habit, maybe not somebody with ADHD. But it does take time to embed change. So however, the ADHD brain lights lots of change. And so I think if you're getting warning signs that your brain is just not engaging with that method anymore, then it's time to look at something that might work. So yeah, the system that you're using might be too complicated or you might feel a bit overwhelmed by it, so it's finding another system that will work. Keeping it simple is really important and might mean you don't need to change it so often. Finding, again, somebody to help you. So if you're thinking, this just isn't working and you're dropping the ball, ask someone else to help you. And also look at some of the people that Blandine has mentioned on social media. They might be using new systems that will help you. Let me say [INAUDIBLE] as well, again, understanding subtle change. So for example, you might try to take your medication every night but forget, and the way to do it is just taking it every morning. So sometimes changing strategies slightly, there [INAUDIBLE] work where you need to do them either a bit differently or at a different time of the day, or you need to use a different colored pen or I don't know. Sometimes things like color coding might change how you view a planner, for example. And it's just integrating those small changes can actually work very well as well, if changing the whole system seems overwhelming. Yeah, that's really helpful. Small changes can make a big difference. Yes, absolutely. So what are your top three tips for giving yourself the right support, Ruth? What are the key messages that you would like people to take from this podcast? Find someone who can celebrate your strengths and support you with the challenges, all around organization and any other way that ADHD impacts you. So having that strength-based approach. Find systems to support you. There are more systems than ever, but that is really helpful as well. So find a system that helps you. And as Blandine said, those little changes can make a big difference, so not to feel overwhelmed. And finally, really celebrate your strengths so that you have got that really positive attitude that can carry you through the challenges when they come. Thank you very much, Ruth, for this really, really useful podcast. I look forward to speaking with you soon. OK. Shall we try to nail that question 2? Do you have it? Yes. I've got to find them. I know you sent them to me. No, let me put it in the chat. All right. OK. All right, that's helpful. You can have-- I think this would be a really nice addition. [INAUDIBLE] you've said it already. It's just about understanding your ADHD, which you started saying, and understanding your difficulties, but also your strengths. And then I will use what is a strength-based approach, so that you will move on quite well. I think maybe there might be a [INAUDIBLE] of accepting, like when it says, had you identified the key issues you are struggling with or choose a small first step to start making change. I think acceptance is a small change to a small step to making changes, just understanding, this is where I'm at or this is how I am. And-- sorry-- I was just wondering. Is there-- I mean, I'm clearly no expert, obviously. But is there any-- a small change. Could, for example, diet be seen as a small change? Does it make any difference at all? No. OK. Well, it [INAUDIBLE] is a really big change. And B, it's really hard to stick to a diet when you have ADHD, so that's why there's so much obesity in ADHD. And C, there's no real link to diet and symptoms. I'm wondering whether there's an element of-- so we're talking, this is for people who just realize they have ADHD. They're taking meds, they're not-- because, for example, diet really affects-- if you take your medication on an empty stomach, it gives you really nasty side effects. But if you make sure you take it with your breakfast, the side effects are really lessened, very much like drugs like antidepressants-- very strong drugs that mess up your stomach, and antibiotics. With antibiotics, you know what I'm trying to say. Or is there any way of saying, I'm not trying be a bit kind of doom and gloom merchant, but you've got your diagnosis, you've been given your medication. That medication might not necessarily be perfect. It might be you need to kind of almost do kind of a crude trial or error, don't you, to see this works for me, that doesn't work for me. And don't be afraid of returning to say, this hasn't worked or something like this is-- yeah. Is that useful or not useful? I don't know. Blandine, would it be more that you're needing to make sure you attend appointments and to notice the changes in your body and in yourself? I don't know. I haven't-- I don't know. I think if we start talking about medication, we're going for people that have a diagnosis. Yeah, [INAUDIBLE]. And it takes longer to get the medication, anyway, doesn't it. So I think it's that initial diagnosis, and then you having to wait anyway. Yeah, something you can make a change with or without a diagnosis, something you can make. For me, the first step is understanding [INAUDIBLE] that understanding and really establishing, what is your ADHD. What does it look like for you? And when you have difficulties, which you had said already, Ruth, anyway. But in terms of more practical change, instead of more practical change, I don't know. Do you want me to just start talking, and if it's right, it's right? We have a-- I mean, would it be a matter of practicing, like making a list of the things to be mindful of or-- I talked about the strength, so energy, hyperfocus, determination. I think for me, personally, it's-- because even when you get a diagnosis, you're being told it's impulsivity, hyperactivity, and attention. I almost forgot this word. I almost forgot [INAUDIBLE] attention. But it's all those other things, the sleep issues, the anxiety, the depression, the sensory issues, the emotional regulation. Yes. And none of these just talk about doing a diagnosis and none of it is talked about when you think, oh hang on, I might have ADHD. Maybe that's why I'm hypersensitive. Maybe that's why I keep forgetting my books, because memory is not part of the diagnosis, even when you look online on ADHD. So for me, there is an element of passing on the message that the three key symptoms that everybody speaks about, whether you have a diagnosis or not, it's much more than that. And you have to understand, you have to look at the information, and you have to-- That's why I think-- Making them understand that. That's why you need to look for people on TikTok or whatever [INAUDIBLE] all these things. So that's a really important test for me. Yeah. It's sort of-- it's a journey, isn't it, because, like ADDitude, once you start looking, you discover so much more than you originally knew. So I think it is that exploring the diagnosis and, as you say, looking for ways to that you're going to find that information easiest or the most accessible. So you're guessing something like that, maybe understanding the whole breadth of it's not just the three key symptoms. There are far more different, far more difficulties, and also understanding that there are also strengths, like thinking outside the box. I mean, you did start saying that, and I think it was perfect. So maybe we just go back to that and expand a little bit. Yeah? Yeah. So I'll-- yeah. I don't need to ask the question again, [INAUDIBLE], So when you first get a diagnosis of ADHD, you may well be aware of the three core symptoms that you would have been assessed on. And yet there is so much more to ADHD than just those three areas. So really understanding ADHD and exploring it is a journey, and it's really a lifelong journey. So you're always learning and noticing strengths, which is really what we want you to do, but also acknowledging the challenges so that you can address those. And the emotions may be involved that you might not have realized, sleep issues, sensory issues. And again, the more you explore the more your gain knowledge and strategies. I don't know it that's it or not. So it is just a matter of understanding how it affects you and all the different ways that it can affect you, from a positive-- from a negative, but also from a positive point of view, and establishing the how does it make you different. And it has pros and cons. Is that right? Yeah. Yeah, definitely. You need to understand them both to address the challenges, but in a positive way, knowing that there's always good things. Have we got it, [INAUDIBLE]?? Yes, yeah. That's brilliant. Yeah. Sorry. I have a it hasn't run so smoothly. I apologize. It's fine, it's fine. It's 4:00 on a Monday [INAUDIBLE].. Exactly. We can't be expecting any more. The hottest day of I don't however many years. No, that's good. There's definitely stuff there I can get. And what I'll do is I'll drop Chris an email, and then I'll split those questions in. Yeah. And if you want to come back to me and you want me to do any-- add anything or redo a question, then just let me know that. I can certainly do that. That's cool. That's brilliant. When it's cooler. Definitely. Excellent. All right, that's brilliant. Thanks so much for that. And I'll drop you an email later in the week, Blandine, about how we're getting on with those other things as well. And I'll send everyone over the invoicing details as well. Brilliant. Ruth, did you find anyone to do the impulsivity thing? Yeah. Brilliant, thanks. And finally, what are the top three tips that you would give to find the right support or get the right support? Top three tips, I would say number 1 would be everyone's individual, so make sure that you have a few different coping strategies which you find helpful. It's not just about what one person finds helpful is definitely the right one for you. So for me, it might be art and writing, but that might not work for someone else. But then-- yeah, I guess everyone's individual. So yeah, just find your route, find the strategies that work for you. Second, I would say, speak out. So family, friends, get that external support and just find one or two people who you can trust. Doesn't have to be like a whole range of people, just one or two people. And then three, I would say, if you need that professional support or any sort of therapeutic support, then obviously your GP might be able to signpost you to therapy services. And yeah, that's how I sort of got diagnosed in the first place. So the earlier you get diagnosed and the earlier you sort of get that sort of reassurance, then the better, I think.