How can I improve my problem-solving skills with ADHD? 

Problem-solving can feel especially hard when you live with ADHD. It is not a lack of intelligence or motivation; it is how ADHD affects executive function, the part of the brain that helps you plan, prioritise, and manage complex decisions. According to NICE guidance (NG87, reviewed 2025), improving problem-solving requires structured, practical strategies that strengthen these skills over time. 

Use CBT to build practical problem-solving habits 

Cognitive behavioural therapy (CBT) remains one of the most effective ways to improve problem-solving in ADHD. NICE and NHS guidance recommend CBT for adults and older children who struggle with planning, emotional regulation, or following through on solutions. CBT teaches people to break problems into steps, identify unhelpful thoughts, and develop realistic action plans. A 2025 PubMed review found both digital and face-to-face CBT programs can enhance problem-solving and coping skills, especially when used alongside medication. 

Strengthen executive function through coaching and structured training 

Executive skills training helps people develop the mental tools needed to plan, organise, and stay on task. NHS and Royal College of Psychiatrists guidance highlight the value of group-based courses and structured occupational therapy, such as the NHS “SPARKS” model, which focuses on inhibition control, planning, and decision-making. Coaching and skill-based interventions, as discussed in NHS England’s ADHD Taskforce reports (2024–2025), can also help individuals set realistic goals, monitor progress, and practice real-world problem-solving routines. 

Therapy and coaching programmes such as Theara Change are developing evidence-based behavioural approaches to improve these everyday skills. 

Mindfulness and digital tools for focus 

Mindfulness training helps manage impulsivity and increase self-awareness during decision-making. According to a 2025 PubMed meta-analysis, mindfulness-based interventions (MBIs) are linked to moderate improvements in focus, emotional control, and flexible thinking, all essential for problem-solving. Emerging evidence from PMC 2025 also suggests that digital tools and apps can support executive training and concentration when used alongside structured therapy. 

Takeaway 

Improving problem-solving with ADHD is not about changing who you are; it is about working with your brain. Combining CBT, executive skills coaching, mindfulness, and (where appropriate) medication provides a balanced, evidence-based pathway to stronger decision-making. According to NHS and NICE guidance, progress happens gradually through practice, structure, and support. 

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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.