Can therapy reduce forgetfulness and spacing out?

PostedOctober 17, 2025

UpdatedOctober 18, 2025

ByMy Patient Advice

Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you find yourself frequently spacing out or struggling with forgetfulness due to ADHD, therapy can be an effective way to manage these symptoms. ADHD therapy, particularly cognitive-behavioral therapy, helps address the cognitive and emotional aspects of ADHD, that is attention and memory improvement.

While medication can help manage the neurological side of ADHD, therapy offers valuable support in developing coping strategies and skills that can lead to more sustainable improvements. CBT focuses on identifying negative thought patterns, managing distractions, and implementing practical strategies to improve focus and memory.

How therapy helps with forgetfulness and spacing out

Here’s how ADHD therapy can help reduce forgetfulness and spacing out:

Developing organisation skills

Therapists teach organisational techniques, like breaking tasks into manageable steps or using reminders, which can help you stay on track and reduce forgetfulness.

Cognitive restructuring

CBT helps you identify unhelpful thought patterns that may contribute to zoning out or forgetting tasks. By shifting these patterns, you can improve your focus and reduce mental distractions.

Attention training

Therapists use exercises designed to improve concentration and attention span, which helps you stay engaged with tasks and prevent spacing out.

Stress management techniques

ADHD symptoms can worsen with stress, leading to more frequent zoning out. Therapy teaches relaxation techniques that help reduce mental overload, promoting better focus.

In conclusion, while therapy is a valuable tool in managing ADHD, it is often most effective when combined with other treatments, such as medication and lifestyle changes.

Visit providers like ADHD Certify for personal consultations and expert guidance tailored to your unique situation.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Zoning out & Forgetfulness in ADHD.

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.