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What are effective coping strategies for ADHD? 

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Updated
ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Living with ADHD often means finding daily systems that help you stay organised, focused, and emotionally steady. According to NICE guidance, coping strategies work best when they’re structured, consistent, and tailored to the individual, ideally combined with environmental adjustments, education, and (where appropriate) medication. 

Discover if you have ADHD

Building structure and reducing overload 

Most NHS guidance recommends regular routines and clear structure as a foundation for coping. Setting fixed wake-up and sleep times, planning meals, and using visual timetables or digital reminders can reduce chaos and improve follow-through. The NHS Dorset ADHD support pack highlights practical aids such as planners, colour-coded lists, and whiteboards to compensate for working-memory gaps. These tools don’t remove symptoms, but they help turn intentions into action. 

Skills that support focus and organisation 

Evidence from CBT-based skills programmes shows that breaking tasks into short, timed steps, using checklists, and simplifying instructions can make day-to-day work more achievable. NICE recommends these strategies as part of psychological interventions for adults and behavioural programmes for children, often delivered through ADHD-informed CBT or parent-training sessions. Many adults also benefit from “body-doubling,” working alongside someone else to stay on task, and from coaching-style goal-setting to manage priorities. 

Mindfulness, movement and self-care 

Mindfulness-based interventions have moderate evidence for improving attention and emotional control, particularly when used with other therapies (PubMed 2025). Physical activity is another proven adjunct; exercise improved attention, cognitive flexibility, and inhibitory control in young people with ADHD. Consistent sleep routines and reduced screen exposure are also emphasised in NHS guidance as essential for concentration and mood regulation. 

Coping with emotions and stress 

CBT techniques such as cognitive restructuring and problem-solving can help manage frustration, anxiety, and low self-esteem that often accompany ADHD. Mindfulness or relaxation breaks, regular exercise, and social support are all commonly used by adults to reduce stress and prevent burnout. NICE reminds clinicians and patients alike that these strategies are most effective when part of an integrated plan of medication, where indicated, psychological support, and ongoing environmental modifications are needed. 

The takeaway 

There isn’t one “right” way to cope with ADHD, but most evidence supports structured routines, practical tools, and psychological skills that improve focus, organisation, and emotional balance. As NICE guidance notes, these coping strategies should be personalised, realistic, and supported by professionals familiar with ADHD, helping people build systems that make life feel calmer, not harder. 

For adults seeking structured behavioural support, upcoming programmes such as Theara Change are developing therapy-based coaching options aligned with NHS and NICE frameworks. 

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. 

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