ADHD Treatment: How Adults in the UK Can Manage ADHD

Managing ADHD as an adult can feel overwhelming, but it doesn’t have to. In the UK, treatment options range from medication to therapy and practical lifestyle changes.

Many adults find that combining these approaches works best for reducing symptoms and improving daily life.^[1]

There’s no one-size-fits-all solution to treat ADHD in adults. But when you understand your ADHD symptoms and the ways to treat them, you can make a plan that helps you handle your challenges better.

Understanding ADHD Treatment Options

When people think about treatment for ADHD, they often assume it’s all about medication. Quite the opposite, there are many non-drug approaches to managing ADHD, some of which can be just as helpful.

Why Treatment for ADHD Is Important

A large study in the UK found that only about one out of every nine adults with ADHD knows they have it. The good news, however, is that more people are starting to get the answers and support they need.^[2]

For those still undiagnosed, life can feel like an uphill climb. Struggling to focus, staying organized, acting on impulse, or dealing with mood swings—it all adds up.

That’s why a well-planned management approach is crucial. It doesn’t just reduce symptoms. It gives you practical strategies to take control and move closer to your goals.

Is ADHD Treatable Without Medication?

Medications work well for many adults with ADHD. But in some cases, your healthcare professional may recommend managing your symptoms without it.

Non-medication options typically focus on behaviour, mindset, and making changes to your environment. These approaches are helpful if medication isn’t preferred, suitable, or effective. 

They can also be combined with medication to improve overall outcomes.

Behavioural Approaches for Managing ADHD

Behavioural approaches are one of the key non-medication options for improving ADHD symptoms and treatment. Let’s examine some related management strategies that can help you thrive in your day-to-day life. 

Cognitive Behavioural Therapy (CBT)

CBT is a practical, goal-based way to help adults with ADHD change negative thoughts about themselves and what they can do.

It’s shown to be effective in improving ADHD symptoms, self-esteem, and overall quality of life.^[3] 

CBT can support you in the following ways:

• Building healthy coping strategies for daily challenges like poor time management, procrastination, or difficulty focusing
• Managing stress, frustration, disappointment, and self-criticism more effectively
• Breaking down unhelpful mindsets that might stop you from applying these strategies

If you live in the UK, you can consult your GP or psychiatrist to obtain a referral for CBT. 

ADHD Coaching

ADHD coaching equips you to develop practical skills and habits that help you overcome the daily challenges you face.

You’ll work with an ADHD coach, who can help you with the following: 

• Improving planning and organisation
• Managing time more effectively and reducing time blindness
• Boosting self-motivation, confidence, and self-esteem
• Forming healthier relationships and social connections
• Setting realistic goals and staying accountable

Lifestyle Strategies That Support ADHD Management

Aside from therapy and coaching, your lifestyle habits can also play a role in helping you improve your attention, regulate emotions, and support your overall well-being. 

Here are some lifestyle modifications you can make to reduce the impact of ADHD on your daily life.

Exercise and Movement

Consistent movement is a simple and affordable way to support ADHD treatment. 

Research suggests that regular exercise can improve attention and memory, reduce stress, enhance mood, and boost self-esteem.^[4]

You don’t need an intense, hour-long gym routine to experience these benefits. Start by exploring different ways to stay active and aiming for two or three sessions a week. 

Nutrition and Brain Health

Nutrition isn’t just about fueling your body but also your brain. While there isn’t a specific ADHD diet that can “cure” the condition, some adults find it helpful to:

• Eat regular meals to avoid energy crashes
• Limit highly processed, sugary foods
• Stay hydrated throughout the day

Sleep Hygiene and Consistency

Many adults with ADHD find it harder to get consistent, good-quality rest.^[5] A lack of sleep can further impact attention and memory, as well as increase restlessness and impulsivity. 

According to the National Health Service (NHS), here are some strategies you can try to get better-quality sleep at night:^[6]

• Follow a consistent sleep schedule, even on weekends
• Give yourself an hour of device-free time before bed
• Create a calming bedtime routine by doing activities that help your mind and body relax
• Keep your bedroom environment cool, dark, and quiet

Better sleep can significantly improve focus, emotional regulation, and your ability to manage daily tasks.

Creating Systems and Routines That Work

The systems, routines, and habits you build in your daily life can work wonders in improving planning, organisation, and time management. 

When you incorporate these strategies, you won’t have to rely solely on memory or willpower to accomplish your goals. 

Time Management Tools

When it comes to time management, simple tools can make a big difference. 

Some helpful options include:

• Time blocking: Divide your day into blocks of time, each dedicated to a specific task or activity. 
• Visual timers: Using a physical or digital timer while working can help you stay focused and aware of how much time is passing.
• Alarms and reminders: Plan early and set alarms to prompt you when it’s time to start preparing for an event or activity. 
• Planners or apps: Digital or paper planners help map out your daily schedule, keep track of deadlines, and stay organised.

These tools provide structure and reminders, helping you stay organised and reduce the stress of last-minute deadlines.

Reducing Distractions

A distracting environment can easily derail your focus and slow your progress. To limit distractions and stay on track, you can:

• Use website blockers or “focus mode” apps during work sessions
• Maintain a tidy workspace and keep only the items you need for your current task on your desk
• Wear noise-cancelling headphones, especially in busy or noisy environments
• Request to work in a quieter area of your office, if possible
• Jot down unrelated thoughts as they pop up and come back to them once you’ve finished your task

Managing Tasks and Deadlines

It’s easy to feel overwhelmed when you have a never-ending to-do list. You can help yourself by making tasks clear, easy to manage, and possible to complete. 

Some helpful strategies to try include: 

• Breaking large tasks into smaller, more achievable steps
• Colour-coding your to-do list using the traffic light system, where red highlights the most urgent tasks
• Use reminders, apps, or a digital calendar to help you stay on top of deadlines

These simple approaches can help reduce ADHD paralysis, allowing you to manage your daily responsibilities with more confidence and ease. 

Emotional and Social Support

You might have the best strategies, routines, and healthy habits in place, yet still feel alone or unmotivated. 

That’s where building social support networks can play a huge role. They help reduce feelings of isolation, boost self-esteem, and keep you motivated towards your goals.

Peer Support Groups

Connecting with other adults who are on a similar journey can be incredibly empowering. It gives you the chance to share experiences, swap practical tips, and feel reassured that you’re not alone in your challenges.

In the UK, both online and in-person support groups are available for adults with ADHD. You can try both to see which one best suits your lifestyle and preferences.

Therapy and Counselling

Working with a therapist or counsellor empowers you to navigate challenges such as mood swings, low self-esteem, and relationship difficulties.

While general therapy can still be helpful, working with a professional who has experience or specialises in adult ADHD may lead to greater benefits, as they’re better equipped to understand your condition, thoughts, and emotions. 

You can seek counselling through the NHS, private therapists, or online directories in the UK. 

Tracking Progress and Staying Consistent

Managing ADHD is a long-term process. It will take time and patience to find what works best for you. 

One of the most effective ways to stay on track is to monitor your progress regularly. Tracking small wins and setbacks helps you notice patterns, adjust your approach, and celebrate improvements along the way.

Habit Tracking and Journaling

Simple tools, such as habit trackers or daily planners, can help you set goals, track progress, and identify what’s working.

You might find it helpful to track metrics such as:

• Mood
• Energy levels
• Focus levels during the day
• Exercise or movement
• Task completion
• Sleep quality

In addition to tracking, you can also take a few minutes each day to reflect and journal about what went well, what didn’t, and what could be improved. 

Building Long-Term Systems

It’s important to learn how to manage ADHD as a gradual process. Sustainable, healthy routines don’t develop overnight.

Start small by creating a simple routine for just one part of your day. For example, you might build a morning routine to help you get to work on time or create a short workday startup routine to feel more organised and focused. Begin with one or two steps, and once they become habits, you can slowly add more.

These small but consistent changes can help you build long-term systems that reduce the impact of ADHD on your daily life.

A Multi-Faceted Approach to ADHD Treatment

Medication is a common and effective way to treat ADHD, but it’s not the only option. Many adults also benefit from non-medication approaches, such as therapy, coaching, lifestyle changes, and establishing healthy routines.

It may take some time to try out and even combine different strategies to find what works best for you. Once you do, you’ll be able to build a personalised management plan to reduce the impact of ADHD on your daily life. 

Want to learn more about ADHD management? ADDA+ offers expert-backed resources, courses, and tools designed to help you better understand your symptoms and overcome your daily challenges. 

References

[1] Li, Y., & Zhang, L. (2023). Efficacy of Cognitive Behavioral Therapy Combined with Pharmacotherapy Versus Pharmacotherapy Alone in Adult ADHD: A Systematic Review and Meta-Analysis. Journal of Attention Disorders, 28(3). https://doi.org/10.1177/10870547231214969

‌[2] O’Nions, E., El Baou, C., John, A., Lewer, D., Mandy, W., McKechnie, D. G. J., Petersen, I., & Stott, J. (2025). Life expectancy and years of life lost for adults with diagnosed ADHD in the UK: matched cohort study. The British journal of psychiatry: the journal of mental science, 226(5), 1–8. Advance online publication. https://doi.org/10.1192/bjp.2024.199

[3] Liu, Chun-I., Hua, M.-H., Lu, M.-L., & Goh, K. K. (2023). Effectiveness of cognitive behavioural-based interventions for adults with attention-deficit/hyperactivity disorder extends beyond core symptoms: A meta-analysis of randomized controlled trials. Psychology and Psychotherapy, 96(3). https://doi.org/10.1111/papt.12455

[4] Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

[5] Yin, H., Yang, D., Yang, L., & Wu, G. (2022). Relationship between sleep disorders and attention-deficit–hyperactivity disorder in children. Frontiers in Pediatrics, 10. https://doi.org/10.3389/fped.2022.919572

[6] NHS. (2021). How to fall asleep faster and sleep better – Every Mind Matters. NHS.UK. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/

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