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How can individuals with ADHD develop healthier thinking habits? 

Posted
Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

People with ADHD often describe patterns of self-criticism, black-and-white thinking, and feeling “behind” compared with others. According to NICE guidance, psychological approaches such as ADHD-informed CBT can help people understand how symptoms influence their thoughts and develop more balanced, compassionate thinking habits (NICE NG87). These shifts in thinking are linked with better mood, stronger self-esteem, and more confident daily functioning. 

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Understanding where unhelpful thoughts come from 

Many unhelpful thinking habits in ADHD grow out of repeated experiences with missed deadlines, overwhelm, or emotional intensity. Research shows adults with ADHD often overestimate their difficulties and underestimate their abilities, partly due to metacognitive challenges such as misjudging their own performance (metacognition study). This means healthier thinking is not about “positive thinking”, but about learning to notice patterns and check them against reality. 

ADHD-informed CBT: building clearer, calmer thinking habits 

ADHD-informed CBT teaches skills that help people understand and reshape their thoughts. According to the Royal College of Psychiatrists, effective CBT programmes combine psychoeducation, problem-solving, emotional regulation and cognitive restructuring (RCPsych guidance). 

A 2025 meta-analysis found that CBT significantly improves ADHD symptoms, emotion regulation, depression, anxiety and quality of life, with cognitive restructuring included in almost every protocol (CBT meta-analysis). 
A BMJ Open trial also reported that CBT added to medication improved self-esteem and reduced emotional symptoms, including negative self-talk (BMJ Open RCT). 

Helpful CBT-based thinking tools include: 

  • Thought monitoring: noticing automatic thoughts like “I always fail” 
  • Spotting thinking errors: catastrophising, perfectionism, overgeneralising 
  • Testing the evidence: what actually happened? What is the pattern? 
  • Reframing: building a more balanced interpretation linked to ADHD patterns, not personal flaws 

Metacognitive habits: observing and adjusting your thinking 

Metacognitive approaches focus on understanding how you think, not just what you think. A telehealth RCT of the Work-MAP programme found adults improved goal setting, self-monitoring and work performance by practising planning and reviewing their progress (Work-MAP trial). These skills help people notice when thoughts drift into “I can’t do this” and adjust with more accurate self-appraisal. 

Practical metacognitive habits include: 

  • Reviewing what went well and why 
  • Separating skill gaps from global self-judgements 
  • Checking whether expectations were realistic 
  • Identifying which ADHD traits (e.g., time-blindness) influenced the outcome 

Emotional regulation and healthier thoughts 

Strong emotions can quickly drive harsh self-talk. A 2025 review highlights emotional dysregulation as a core ADHD feature that can fuel shame and pessimistic thinking (2025 review). Understanding emotional patterns and learning strategies like cognitive reappraisal and problem-solving can help interrupt spirals of “I’ve messed up again”. 

Self-compassion and strengths: powerful antidotes to self-criticism 

Research shows adults with ADHD often score lower on self-compassion; yet higher self-compassion predicts better mood, wellbeing and resilience (self-compassion study). Strengths-based studies also show that recognising abilities like creativity, energy and hyperfocus is linked with better wellbeing and fewer symptoms (strengths study). 

Simple habits that support healthier thinking include: 

  • Speaking to yourself as you would to a friend 
  • Identifying traits you use successfully (creativity, problem-solving) 
  • Noticing when ADHD strengths show up in everyday life 
  • Reframing challenges as patterns to manage, not evidence of inadequacy 

Getting support 

CBT and coaching are available through NHS Talking Therapies in some areas, though ADHD-specific options vary. Some individuals explore private routes for assessment and medication management, private services such as ADHD Certify provide ADHD assessments and medication reviews by qualified clinicians, while psychological therapies are delivered through other providers. 

Key takeaway 

Healthier thinking habits in ADHD grow from knowledge, practice and self-kindness, not willpower. By learning how thoughts arise, examining them fairly and building more balanced interpretations, people with ADHD can move away from long-standing self-criticism towards a clearer, calmer and more confident sense of themselves. 

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. 

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