Many adults with ADHD describe a persistent feeling of “being stuck”, even when they’re trying their best. According to NHS England’s response to the ADHD Taskforce, long waits for assessment, fragmented support, and inconsistent care can make it harder to build momentum or see progress. These challenges are common and often linked to how ADHD affects executive functioning, rather than a lack of effort or ability.
Executive dysfunction plays a major role. The NICE NG87 guideline explains that difficulties with planning, follow-through and emotional regulation can make progress feel unpredictable, even when someone is motivated. The Independent ADHD Taskforce also highlights that emotional dysregulation and daily overwhelm can disrupt routines and make small setbacks feel bigger than they are (Taskforce Part 1).
Strategies that make progress visible again
Support organisations such as Mind UK emphasise the importance of step-by-step planning, pacing, and using tools like checklists, reminders and simple routines. NICE recommends CBT-based strategies and behavioural activation to support consistency and emotional resilience. Building predictable structure and celebrating small milestones can help adults with ADHD notice progress they would otherwise overlook.
Key Takeaway
Feeling like you’re not making progress is a common and understandable experience with ADHD. Often, the issue lies in the condition’s impact on executive functioning and support not your capability. With structured strategies and the right guidance, meaningful progress becomes far easier to see and sustain.
Written by
Avery Lombardi, MSc
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.
Reviewed by
Dr. Rebecca Fernandez, MBBS
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.
