Last updated:

March 14, 2024


 min read

ADHD Treatment for Adults - Without medication

Explore effective non-medication techniques for managing adult ADHD symptoms, from cognitive behavioral therapy to mindfulness practices and social support.


There are many non-medication techniques and approaches that is helpful in controlling the symptoms of adult ADHD. However, it is important to note that medication plays an integral role in the treatment of ADHD.

It's crucial to remember that these methods' efficiency varies from person to person. It can take some trial and error to determine which one is best for you. Here are some non-pharmaceutical remedies and methods for controlling adult ADHD symptoms:

Cognitive Behavioral Therapy

CBT is a kind of psychotherapy that is systematic, goal-oriented, and focuses on recognizing and altering thinking and behavior patterns. People with ADHD benefit from CBT to better control their symptoms and functioning on a daily basis.

It's crucial to remember that CBT for ADHD usually requires cooperation between the ADHD patient and a qualified therapist. Depending on each patient's circumstances and treatment objectives, the number of sessions and particular procedures employed may change. Some of the areas in which CBT can help with are:

  • Impulse Management: CBT offers strategies for enhancing impulse management and lessening impulsive behaviors. Particularly in academic and professional environments, this can be significant.

  • Skills for Solving Problems: CBT helps on teaching people how to examine problems, find answers, and come to wise judgments. Using these skills can help overcome numerous obstacles in life.

  • Self-Monitoring and Self-Regulation: CBT promotes a increased awareness of thoughts, feelings, and actions. People with ADHD learn to identify how their symptoms are getting in the way of their ability to function. later, they can take action to self-regulate and manage those symptoms.

  • Better Executive Functioning: CBT can assist people with ADHD in improving their executive functioning abilities. Its main objective is to overcome weaknesses in time management, organization, planning, and impulse control. CBT improves these vital abilities by teaching useful approaches and strategies.

  • Organization: CBT helps people struggling with organization by teaching them techniques for cleaning up their physical spaces. it focuses on developing methods for keeping track of crucial data, and managing paper and digital files.

  • Managing distractions: People with ADHD frequently struggle with concentration. CBT assists people in recognizing typical distractions, creating plans to reduce them, and improving their capacity for sustained attention.

CBT can be especially beneficial when paired with other ADHD management techniques like medication, mindfulness, and lifestyle changes. The skills acquired via CBT can help people with ADHD more effectively manage the difficulties brought on by their diagnosis. It will ultimately enhance functioning and quality of life.


Gaining knowledge about ADHD and its impacts will help you comprehend your condition and create efficient coping mechanisms. This can involve acquiring knowledge about time management strategies, goal-setting procedures, and mindfulness exercises.

Psychoeducation gives people with ADHD and the others who support them the knowledge and skills necessary for long-term treatment. ADHD is a lifetime condition. This aids in maintaining progress and reducing how much ADHD affects day-to-day life.

It helps in managing difficulties associated with ADHD by learning practical skills. These abilities may include problem-solving methods, planning, organizing, and time management. It enhances the capacity of a person deal well in various life areas, such as education, employment, and relationships.

It can improve medication plan for patients. Following the recommended treatment plan helps people be aware of how medicines operate. It also reduces any possible adverse effects, and maximize the benefits they provide.

Mindfulness based practices

Using mindfulness based practices can help with emotional control and focus. With the help of these techniques, you may lessen impulsive behavior and stay in the present. Here are some easy mindfulness based practices that you can inculcate in your daily routine: 

  • Breathing mindfully: It means paying attention to each inhalation and exhale of your breath. Try this easy exercise anywhere, at any time, to be aware of the present moment.

  • Body scan: Scan your entire body slowly, paying attention to any physical tightness or sensations. This can aid in increasing your awareness of physical feelings and easing stiff body parts.

  • Guided meditation: Use guided meditation software or recordings to practize awareness. These frequently offer well-structured workouts to keep you in the moment.

  • Mindful walking: Walking mindfully involves taking a slow. Focus on a deliberate stroll by being mindful of each step. Try to feel the ground beneath your feet, and the noises and sights around you.

  • Mindful journaling: Journaling helps in writing down ideas, emotions, and observations allows to reflect on oneself and manage ones emotions.

  • MBSR stands for mindfulness-based stress reduction, which is a systematic program that uses methods to lower stress and improve wellbeing. It includes mindful movement exercises and guided meditations that is beneficial for people with ADHD.

  • Yoga and Tai Chi: Mind-body exercises like these combine attention with movement. They help people with ADHD gain better balance, concentration, and general health.


Studies have shown that regular exercise enhances cognitive function and attention. Jogging, swimming, or practizing yoga can all help to lessen restlessness and increase attention.

Anxiety and depression are two mood disorders that frequently coexist with ADHD. Excercize releases endorphins that can help improve mood and lessen the symptoms of various illnesses. Additionally, it can lower stress and anxiety levels, assisting those with ADHD in managing their mental health.

Planning, organizing, and problem-solving are executive tasks that can be difficult for people with ADHD. By stimulating the prefrontal cortex, the area of the brain responsible for executive processes, exercise can enhance these abilities.

Social Support

Creating a network of friends, family, or support groups can offer comprehension and motivation. It can be beneficial to exchange experiences and coping mechanisms with other ADHD sufferers.

Their friends, family, or support groups can provides a sense of understanding, acceptance, and encouragement to people with ADHD. It improves one's self-esteem and decrease feelings of loneliness and isolation to know that other people care about them.

Maintaining consistency is frequently helpful in managing symptoms and reducing disturbances. Those with ADHD benefits from social support in developing and upholding reliable routines and structures in their everyday lives. 

Time Management Strategies

Set aside particular time periods for various jobs or activities. This can assist you in keeping your concentration throughout focused work hours. To keep on track with tasks by utilizing time management strategies :

  • Pomodoro Technique (working in focused bursts and brief breaks) or
  • the two-minute rule (if a task takes less than two minutes, do it right away).
  • Use daily and weekly planners to record appointments and tasks. Divide more difficult activities into smaller, more doable segments. To feel accomplished, cross off the chores you've finished.
  • Make a daily to-do list with distinct priorities. Use digital tools or apps that let you create deadlines and reminders.

Mindful Technology Use

Excessive technology use brings constant notifications from social media and entertainment making it hard to focus on tasks. By reducing these distractions, limiting screen usage can help those with ADHD focus on things more easily.

Use tools or programs that block or restrict access to websites and apps that can be distracting when working intently.

Too much screen time might makes it harder to pay attention. It's because it trains the brain to seek for excitement all the time. Using less technology can increase attention span and sustained focus on tasks.


Divide big activities into smaller, more manageable phases and establish attainable objectives. Celebrate your progress along the road to keep yourself motivated.

Separate higher-level objectives into more achievable tasks. This makes the procedure less intense and easier to handle. It is important to remember that having ADHD does create problems. Therefore it's critical to set goals that take your particular situation into consideration.


In conclusion, while medication plays a vital role in treating adult ADHD, there are numerous non-medication techniques and approaches that can effectively manage symptoms and improve overall well-being. From cognitive behavioral therapy (CBT) to mindfulness-based practices, exercise, social support, time management strategies, and mindful technology use, individuals with ADHD have a variety of tools at their disposal.

Social support plays a crucial role in providing understanding, acceptance, and motivation, while time management strategies, mindful technology use, and goal-setting help individuals with ADHD stay organized, focused, and productive in their daily lives.

By incorporating these non-medication techniques into their treatment plans, individuals with adult ADHD can better manage their symptoms, improve their quality of life, and thrive in various life areas, including education, employment, and relationships.

Ready to explore personalized treatment options and support for adult ADHD? Contact Rocket Health today to schedule a consultation with our experienced mental health professionals. Our team is dedicated to providing comprehensive care and empowering individuals with ADHD to lead fulfilling lives. Start your journey to improved well-being with Rocket Health now!