How can I improve self-monitoring with ADHD? 

Self-monitoring is the ability to notice what you are doing, how you are feeling, and whether you need to adjust your behaviour. Many adults with ADHD find this challenging because the brain systems responsible for attention, inhibition, and working memory function differently. According to the NHS, this can make it harder to stay aware of progress, recognise mistakes in the moment, or pause to reassess a task. 

Executive function and emotional regulation 

Self-monitoring relies on working memory, inhibitory control, and cognitive flexibility. Research from PubMed on executive function in ADHD shows that differences in the prefrontal cortex and dopamine pathways reduce a person’s ability to track their behaviour in real time. Time blindness, attention drift, and impulsivity make it harder to notice when you are going off course. The Mayo Clinic also highlights that emotional regulation challenges can disrupt reflection and make it difficult to adjust your approach during stressful tasks. 

Strategies that support self-monitoring 

According to the NICE NG87 guideline, structured supports can make self-monitoring much easier. Visual tools such as checklists, progress trackers, and whiteboards help compensate for working memory gaps. External cues like alarms, reminders, and phone alerts can prompt regular check-ins. CBT-ADHD teaches pause techniques and reflective habits, helping people “reset” when distracted. ADHD-focused coaching and behavioural activation add accountability and step-by-step support. 

 Medication may improve attention and inhibition, making moment-to-moment awareness easier to maintain. Private services such as ADHD Certify offer assessments and medication reviews aligned with NICE standards. 

Key takeaway 

Improving self-monitoring with ADHD is possible with the right structure. External tools, consistent routines, psychological strategies, and appropriate treatment can all help you stay more aware, make timely adjustments, and feel more in control of your day. 

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.