Non-medication approaches

Medication is one option, not the only one. Non-medication approaches can be highly effective, particularly when used alongside or in place of medication.

Cognitive behavioural therapy adapted for ADHD

Targets the patterns of thought and behaviour that compound ADHD difficulties: procrastination, all-or-nothing thinking, time blindness, and emotional reactivity.

ADHD coaching

A structured, action-focused partnership that translates insight into daily systems: routines, calendars, task management, and accountability.

Psychoeducation

Structured learning about how ADHD shows up for you and how to work with your brain rather than against it. Often the single biggest shift in the first year after diagnosis.

Lifestyle foundations

• Consistent sleep, including a bedtime that protects your alarm.
• Daily movement, even short walks, to support attention and mood.
• Regular meals to stabilise focus and energy.
• Reduced cognitive clutter at home and at work: fewer choices, clearer surfaces, simpler systems.

Where to find support

Many of these are available privately and via the NHS. Your written diagnostic report includes signposting to relevant services. Combinations work best for most people: medication plus coaching, or therapy plus lifestyle change.