Free support for your health and your next steps

Whether you’re looking for practical ways to support your wellbeing or preparing to speak to your GP about possible ADHD or autism, these free resources can help you find a starting point.

Created by Dr Duncan Couch, a UK GP with ADHD, to make information easier to understand and put into practice.

Start with your everyday health foundations

Small, manageable changes. A clearer place to start.

When advice feels overwhelming, it can help to understand how the basics connect. These two free guides explore everyday health foundations and supplements, with neurodivergent needs in mind.

The I-SNEMS Foundations Guide
Explore how sleep, nutrition, movement, gut health and stress influence your brain and body. Find practical ideas you can adapt to your energy, routine and priorities.

The Neurodivergent Supplement Guide
Understand supplements commonly discussed for focus, mood, calm, energy and gut health, including considerations to help you make more informed choices.

You don’t need to change everything at once. Start with what feels useful and manageable.

Prepare for a conversation with your GP

Find the words. Organise your thoughts. Explain what matters.

If you’re wondering whether you might have ADHD or be autistic, explaining your experiences can feel difficult. You might forget examples during an appointment, struggle to put things into words or feel unsure how to ask about an assessment.

These resources are designed to help you prepare.

The GP Appointment Guide
A PDF guide to help you organise what you want to discuss, gather examples from everyday life and make the most of your appointment.

The AI GP Email Helper Prompt
Not sure how to explain your experiences or where to start? This guided prompt helps you use an AI chat tool to draft an email to your GP practice asking about a referral for an ADHD or autism assessment.

Answer a series of simple questions to help organise your history, everyday challenges and examples into a clear, personal message. You don’t need to know the medical terminology or find the perfect words.

Then read through your draft, make sure it accurately reflects your experiences, add your name and GP practice details, and send it when you feel ready.

You don’t need to arrive with all the answers. The aim is to help you explain your concerns and discuss appropriate next steps.

Choose the support you need today

You’re welcome to explore either set of resources, or both. Each button takes you to a page where you can enter your email to receive the free files.

These resources provide general information. They cannot diagnose ADHD or autism, replace individual medical advice or guarantee a referral. If you use an AI tool, avoid including identifying details and check the draft carefully before sending it.