ADHD support beyond medication

Medication is only one part of the picture. Practical support, new strategies and the right adjustments can make a real difference to everyday life, with or without medication. For many people, the first step is simply learning how ADHD works. Understanding why some things have always felt harder can bring relief, and it makes the other strategies easier to use.

ADHD coaching

Coaching focuses on the practical side of ADHD: planning, organisation, time management and follow-through. A coach works with you on strategies that fit how your brain works, and helps you stick with them.

Coaching is not therapy, and it isn’t regulated in the UK. Before you choose a coach, ask about their training, their experience with ADHD, and whether they belong to a professional body.

If ADHD affects you at work, Access to Work may help fund coaching (see below).

CBT for ADHD

Cognitive behavioural therapy (CBT) adapted for ADHD focuses on practical skills: planning, prioritising, managing procrastination, and changing unhelpful thought patterns that build up after years of struggling.

It’s usually delivered in a set number of weekly sessions, one to one or in a group. It can be used alongside medication, but doesn’t have to be.

How to access it:

  • Through the NHS, ask your GP. In England you can also refer yourself to NHS Talking Therapies, though ADHD-specific CBT isn’t available everywhere.
  • Privately, look for a therapist accredited by the BABCP who has experience working with ADHD.

Adjustments at work

Small changes at work can make a big difference. Examples include:

  • flexible hours or adjusted start times
  • a quieter workspace, or noise-cancelling headphones
  • written instructions and clear deadlines
  • regular check-ins with your manager
  • software for reminders, focus or note-taking

Under the Equality Act 2010, ADHD can count as a disability if it has a substantial, long-term effect on daily life. If it does, your employer has a legal duty to make reasonable adjustments. A diagnosis isn’t always required, but your report can support a request.

Access to Work is a government scheme that can fund practical support at work, such as coaching or specialist equipment. It covers England, Scotland and Wales. Northern Ireland has its own scheme.

Help with the knock-on effects

Living with ADHD, especially when it hasn’t been diagnosed, can take a toll. Some people also experience:

  • anxiety or depression
  • burnout
  • difficulties with alcohol or drugs
  • strain on relationships

These deserve support in their own right. Your GP is a good first step, and in England you can refer yourself to NHS Talking Therapies.

Need help now? If you’re in crisis or worried about your safety, call 999 or go to A&E. For urgent help that isn’t an emergency, call NHS 111. You can talk to Samaritans any time, free, on 116 123, or text SHOUT to 85258.