Build a Hay Fever Survival Plan That Actually Fits Your Life

I'm trying to get on top of my hay fever this year and want a practical plan that fits my real life, not generic advice.

Here's the picture:
- My main symptoms: [your symptoms]
- When they're worst: [time of day or situation]
- Pollen I think triggers me, if known: [tree / grass / weed pollen / not sure]
- What I've already tried: [medications, sprays, eye drops, etc.]
- A typical day for me: [work, commute, kids, dog walks, etc.]
- Other things to know: [asthma, pets, pregnancy, other medications, etc.]

Please give me a plan covering:
1. Medication strategy — what to take, when to start (ideally before symptoms hit), how different treatments can be layered, and what to ask a UK pharmacist about.
2. Daily habits that lower my pollen exposure given how I actually live.
3. Home changes (washing, bedding, windows, shoes, pets) that are genuinely worth the effort.
4. What to raise with my GP if symptoms haven't eased in [number] weeks.
5. What NOT to bother with — overhyped tips that don't really help.

Use UK pollen seasons and UK-available products. Be honest about what's well-evidenced versus anecdotal, and don't overpromise. Format it as a clear, easy-to-follow plan I can save on my phone.