How can I develop better problem-solving skills with ADHD? 

Problem-solving can be particularly challenging for individuals with ADHD due to executive dysfunction, which includes difficulties with planning, organisation, and emotional regulation. These struggles make it harder to break down problems into manageable steps and persist through frustration. However, there are evidence-based strategies that can help improve problem-solving skills in ADHD. 

How to improve problem-solving with ADHD 

According to NICE guidance (NG87), developing problem-solving skills in ADHD requires structured interventions, including task chunking and the use of external supports such as visual organisers and planners. Cognitive Behavioural Therapy (CBT), as recommended by NHS, teaches ADHD adults step-by-step problem-solving techniques, including managing emotional responses and using planning tools to stay on track. 

Practical strategies for problem-solving 

To improve problem-solving, break tasks into small, manageable steps and use visual aids like checklists or mind maps to organise thoughts. Timed work sessions, such as the Pomodoro Technique, help structure focus and pacing. CBT-based exercises encourage identifying the main problem, brainstorming solutions, and creating action plans. Also, emotional regulation techniques, like mindfulness and deep breathing, can help manage frustration during problem-solving. 

Having a coach or accountability partner can provide structure and feedback, helping refine problem-solving strategies and build long-term skills. You can also explore affordable online ADHD assessments with ADHD Certify, a trusted UK-based provider for adults and children. 

Key takeaway 

Developing better problem-solving skills with ADHD involves using structured approaches, visual tools, and emotional regulation techniques. These strategies, combined with professional support like CBT and coaching, can significantly improve executive functioning and the ability to navigate daily challenges. 

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.