ADHD in Adults: Psychosocial and Complementary Treatments in 2025

ADHD doesn’t disappear at 18. For many adults it shows up as missed deadlines, chaotic organisation, restless energy, or emotional whiplash. Medication helps, but it isn’t the whole story. The past few years of research have given us a sharper view of what else works—and how adults can manage ADHD with more than pills.

Cognitive-Behavioural Therapy (CBT)

CBT adapted for ADHD is now a cornerstone of adult treatment. These programmes teach concrete skills: breaking down tasks, managing procrastination, setting realistic goals. They also target emotional reactivity, which often derails relationships and work. Randomised controlled trials show medium-to-large improvements not just in symptoms but in overall functioning.

DBT-inspired approaches

When impulsivity and intense emotions are front and centre, therapies borrowing from Dialectical Behaviour Therapy (DBT) can be especially effective. Skills in distress tolerance, mindfulness, and interpersonal effectiveness help adults who might otherwise cycle between job loss, conflict, and burnout.

ADHD Coaching

Professional coaching has gained traction as a structured, accountability-driven method. Coaches work with clients on planning, organisation, and follow-through. Evidence is still smaller than for CBT, but growing studies suggest meaningful benefits in occupational and academic settings.

Exercise as treatment

Regular aerobic exercise—brisk walking, cycling, running—improves inhibitory control, working memory, and emotional regulation. Studies in adults show measurable cognitive gains after consistent, moderate-intensity workouts. For clients struggling with side effects of medication or comorbid mood issues, prescribing exercise is low-risk and high-yield.

Mindfulness and lifestyle tweaks

Mindfulness-based programmes offer small but steady benefits for attention and emotional regulation. Sleep hygiene interventions are often underrated: poor sleep exacerbates inattention and impulsivity. Nutrition—particularly omega-3 supplementation—produces modest benefits for some, though it’s an adjunct rather than a primary treatment.

Neurofeedback and cognitive training

These remain experimental. Some protocols show clinical promise, others little more than placebo. They may enhance lab-based attention, but transfer to everyday life is inconsistent. For now, they should be considered add-ons, not substitutes for established therapies.

The takeaway

In adults, ADHD is best managed through a multimodal approach: medication when appropriate, bolstered by CBT, coaching, DBT skills, and lifestyle strategies like exercise and sleep optimisation. Complementary treatments—mindfulness, nutrition, even neurofeedback—can add value when chosen carefully.

ADHD is not simply about paying attention; it’s about managing a life that can so easily run off the rails. Effective treatment means building systems, skills, and resilience that last long after the prescription bottle runs out.