How does ADHD therapy target forgetfulness habits?

PostedNovember 18, 2025

UpdatedJanuary 1, 2026

ByMy Patient Advice

Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Forgetfulness is one of the most common and frustrating symptoms for people living with ADHD. According to NICE guidance, therapies such as cognitive behavioural therapy (CBT) and structured behavioural coaching can help adults manage forgetfulness by strengthening practical skills like planning, organisation, and memory support (NICE NG87, 2025).

How CBT helps with forgetfulness

CBT for ADHD is not about simply “thinking differently”; it’s designed to change daily habits that drive forgetfulness. According to the Royal College of Psychiatrists, ADHD-adapted CBT helps people break down overwhelming tasks, use visual reminders, and build structured routines that make it easier to remember what needs doing (RCPsych, 2023).

A 2024 review in Frontiers in Psychology found that CBT sessions focusing on goal setting, time management, and cognitive restructuring can improve executive functioning and short-term memory. These techniques help individuals recognise attention lapses and create systems like checklists and alarms to stay on track.

Behavioural coaching and skills training

Many NHS and clinical services also recommend behavioural coaching, which focuses on executive function skills. This might involve task chunking, activity scheduling, and using visual cues or checklists to reinforce new habits (NHS Adult ADHD Support Pack, 2025).

Private services such as ADHD Certify provide assessment and ongoing clinical reviews that can work alongside therapy or coaching, supporting people to manage forgetfulness as part of a broader treatment plan.

Combining therapy and medication

Evidence from The Lancet Psychiatry (2023) suggests that combining medication with therapy leads to better improvements in organisation and forgetfulness than either approach alone. NICE also advises that therapy should be adapted for ADHD rather than borrowed from mood-focused CBT models, as this delivers more sustainable results.

Maintenance strategies; such as periodic skill refreshers or continued coaching are recommended to prevent relapse, as forgetfulness can return without reinforcement.

Takeaway

CBT and behavioural coaching are proven ways to help people with ADHD tackle forgetfulness. When therapy is structured around daily routines, task planning, and consistent reinforcement and combined with medication when appropriate, most people experience lasting improvements in memory, organisation, and everyday functioning.

Phoebe Carter, MSc

Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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.