Approaches to Treating ADHD in adults: Medication, Therapy, and Lifestyle

You might have recently received an ADHD diagnosis or have been wondering if you match the criteria. Either way, you're not alone, and understanding ADHD treatment in adults is your gateway to a more focused future. 

Without further ado, let us tell you what you can expect from the treatment for adult ADHD and the medical and non-medical approaches that are the most common and effective.

Short overview of ADHD in adults 

Attention deficit hyperactivity disorder is a neurodevelopmental disorder characterized by patterns of inattention, hyperactivity, and impulsivity. 

Among the most common symptoms are:

• poor academic and work performance
• inability to stay concentrated for long periods, especially when it comes to large tasks
• high procrastination
• poor time management and organization skills
• difficulty with following instructions
• restlessness, fidgeting
• poor impulse control that oftentimes results in risky behavior as people with adhd tend to choose immediate rewards over delayed gratification

You don’t have adhd if you experience some or all of these symptoms from time to time. However, these symptoms may point to ADHD when some or all of them interfere with your daily functioning significantly and persist for longer than 6 months. For instance, if you can’t finish tasks and projects in time up to the point where you can lose your job, it may be time to look for professional guidance. A few missed deadlines here and there don’t mean you’ve got ADHD, but if it’s a recurring pattern that interferes with your daily functioning and responsibilities, it might be a sign to take action.

Probably, you are frustrated and think ‘Why haven’t I been diagnosed earlier?’ We feel you — that’s unfair… And it might have happened because of this:

• There is less hyperactivity and impulsive behavior but way higher inattention in adults compared to children. So, a practitioner might think that your inattention is a result of stress or other life circumstances;
• One must show symptoms before age 12. Your parents and teachers might not have had a clue of what ADHD is. Or, your ADHD symptoms were less pronounced. If a child gets good grades but misbehaves, teachers might focus on the grades and overlook the behavior and symptoms;
• Gender. ADHD presents differently for men and women — it’s easier to detect a hyperactive boy than an inattentive symptoms in a girl in the classroom, right? Social expectations and differences in upbringing make things even more complicated;
• You have co-existing mental disorders, such as depression or anxiety disorders, which can mask ADHD or make its symptoms less noticeable.

The good news is that you now have an explanation for all the inattention, disorganization, and missed deadlines. The next step is to choose the effective treatment for ADHD in adults that works for you."

Before we proceed, please note that ADHD is a lifelong condition with no cure. But you can definitely feel better with the right approach, have lower symptom intensity, and a higher quality of life.

ADHD Medication in treatment for adult patients as a primary treatment approach

Please remember that medication DOESN’T cure ADHD but helps with the management of its symptoms greatly. 

There are two FDA-approved types of adult ADHD medications that influence neurotransmitter levels in the brain, particularly dopamine and norepinephrine. The types of ADHD medication are stimulants and non-stimulants. Both work slightly differently to improve attention and impulse control. 

60% of adults admit that their ADHD symptoms improve, adding to higher quality of life, once they start to treat ADHD with these FDA-approved stimulants or non-stimulants. 

Let’s find out how. 

The first category — Stimulants

Stimulant medications like methylphenidate (Ritalin, Concerta) and amphetamine (Adderall, Vyvanse) boost the level of dopamine and norepinephrine in the brain. Once the levels of these neurotransmitters go higher, a person can expect lower hyperactivity, increased attention span, and better impulse control.

In turn, there are immediate-release and extended-release stimulants. Immediate-release stimulants or short-term stimulants typically have an effect that lasts up to 4 hours. Once the effect wears off, a person might experience ‘the crash’ that includes low energy levels, moodiness, and hunger. 

Meanwhile, extended-release stimulants come with fewer side effects and a general effect that lasts up to 8-16 hours. 

The second category — Non-stimulants

Non-stimulants like atomoxetine (Strattera) increase the levels of norepinephrine in your brain and might have a 24-hour effect. It takes up to a month to see the treatment results, but the good part is that a non stimulant medication has a lower risk for one to develop dependency since they don’t directly affect dopamine levels like stimulants do.

Your healthcare provider would prescribe them to you if stimulants aren’t working or if you as an adult patient would like to treat ADHD more effectively.

Antidepressants as a complementary approach in treatment for ADHD adults

Please note that antidepressants (specifically certain types like bupropion or tricyclic antidepressants) have never been FDA-approved for ADHD treatment. But because they work in the same way as stimulants and non-stimulants do, a doctor might prescribe them to you in these cases:

• You don’t tolerate other stimulants/non-stimulants or these medications are no longer effective;
• You have a co-existing mental health condition like depression or anxiety disorder. Here, selective serotonin reuptake inhibitors (SSRIs) might be prescribed. They increase your serotonin levels, improve your mood, but don’t target ADHD directly. 

! To exclude the chance of substance abuse, please ensure regular communication with your doctor, as medication for ADHD needs a personalized approach and may require dosage adjustments.

Stimulants vs Non-stimulants vs Antidepressants: table comparison 

Sure, there can be a bit of trial and error. That’s why the key to success is to track your side effects and symptoms, and stay in touch with your mental health professional to make adjustments timely.

Non-medication approaches in ADHD treatment for adults

Drugs remain the first-line treatment for adult ADHD, but most of the time, a primary care provider would advise you to pair them with non-medication approaches such as therapy and lifestyle changes. Such a combination helps patients develop better long-term coping skills and healthier habits. 

So, here are the main non-medication ADHD treatments for adults.

This is how exercising benefits adults with ADHD

Well, there isn’t enough research that supports the idea of exercise being super-effective for managing ADHD symptoms in adults in their everyday life. But there is some research indicating that it can help adolescents and children with their health problems, particularly by improving sleep patterns and reducing hyperactivity. So, why did exercise aka physical activity end up on our list if it’s not THAT effective? Here is why:

• Exercising might be VERY helpful for adults, but we’re still waiting for science to prove it;
• Physical activity increases dopamine and norepinephrine levels (this is how remedies like stimulants, non-stimulants, and adult ADHD medications work, remember?);
• Exercising reduces stress and anxiety. Both are common coexisting conditions for adults with ADHD and often need additional medications;
• Exercising is a great outlet for restlessness and hyperactivity. In the end, your mind gets calmer, and you can concentrate more easily due to activities like yoga, running, or aerobic exercises. 

Sleeping can alleviate adult ADHD symptoms as well

Up to half of adults with ADHD report poor sleep patterns. Those might include insomnia of restless legs syndrome. 

If you’ve recognized yourself in the description, here are a few things to improve in this area as a part of your natural ADHD treatment for adults:

• Create a wind-down routine. Limit your screen time, avoid stimulants like caffeine, and incorporate activities that calm your mind (yoga, meditation, or reading are great options). Also, using deep breathing or progressive muscle relaxation before bed can help improve your sleep quality
• Add comfort to your sleep environment. Make sure your bedroom is dark, quiet, and has a comfortable temperature.
• The last resort —- over-the-counter or prescription sleep medications. If your sleep problems don’t go away, consider talking to a healthcare professional and exploring your options together.

One more thing. You might establish a consistent sleep routine and limit your screen time, but those would be not enough without proper medication treatments for adult ADHD. 

‘You are what you eat’ or how the food impacts your ADHD brain

Healthy nutrition isn’t a cure for ADHD, but it definitely alleviates ADHD symptoms and promotes overall well-being. So, which foods can support your brain health?

• The ‘brain’ food or nutrients. Fatty acids improve your cognitive function with time. You’d find them in fish, flaxseeds, and walnuts. Omega-3 fatty acids found in these products have a positive effect on memory, concentration, and mood regulation.
• Avoid foods and drinks that cause sugar spikes, followed by energy crashes. Adults with ADHD want to keep their energy levels stable. The worst scenario would be to add sugary snacks and drinks to your diet that would only increase restlessness. Yes, it’s better to swap that candy bar for a piece of fruit.
• Make sure your diet includes protein. First and foremost, protein plays a crucial role in producing neurotransmitters like dopamine and norepinephrine. Second, lean protein found in chicken, beans, eggs, and dairy will provide a steady supply of energy throughout the day.
• The power of micronutrients. Zinc, iron, and magnesium found in leafy greens, whole grains, and seeds help with mood regulation. They’re the little helpers that ensure your brain stays calm and focused. Meanwhile, their deficiency makes your ADHD worse.
• Herbal remedies. The research on the herbal treatment for ADHD in adults is still ongoing. But there are a few things you can do right now to improve your focus and mood regulation. You can start taking ginkgo biloba, valerian root, rhodiola rosea, or St. John’s Wort in the form of capsules, teas, or extracts.

Relaxation techniques as a part of natural treatment for ADHD in adults

Welcome to the world of adults with ADHD — thoughts race, tasks pile up, and stress builds fast. So, how can one relax or focus? Please keep in mind that a relaxation technique alone isn’t going to work without its combination with the medication treatment for adult ADHD. In fact, trying to meditate or take a yoga class will be a tall order if your symptoms are severe. 

• Meditation. Yep, the simplest and the most obvious form of relaxation. The key of meditation is to help ground your mind and reduce those overwhelming thoughts. If you’re a newbie and want to form a habit fast, apps like Calm and Headspace can guide you through the process with short sessions that include easy-to-follow instructions and soothing sounds.
• Yoga and Tai Chi. Now these are the outlets for the daily restlessness that will teach you how to blend gentle movement with mindfulness and mental focus. Once you engage in these activities, it would be way easier to create a mental environment that is less prone to distractions.
• Stretching and progressive muscle relaxation. Don’t underestimate these! All that anxiety builds up as muscle tension, and it desperately needs an outlet. Similar to mind-and-body connection practices, these techniques require you to focus on the present moment to anchor your thoughts. As a bonus, they help you increase your sleep quality.
• Journaling. Once you put pen to paper, you’ll find out that such a simple activity is a great way to reduce your anxiety and those annoying thought races. The best part — you don’t have to prepare for your writing sessions. Just put down on paper everything that comes to mind, whether it’s your thoughts, feelings, or even a to-do list.
• Art therapy. Drawing, painting, sculpting. The rule is simple — choose any creative activity that you love. Again, to create that amazing sculpture or paint a Monet-inspired landscape, you’ll have to stay grounded and focused, and that’s what art therapy is about. Molding helps reduce anxiety because it engages your fine motor skills and relieves stress in the process.

The place of therapy in ADHD treatment for adults

You already know that pharmacotherapy is the first line of treatment for adult ADHD. But the combination of a medical approach + therapy is more effective than solely taking ADHD pills. Up to 35% of adults with ADHD have a treatment plan that includes both medication and counseling or behavioral practice. 

Here are the available therapy options to choose from.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a gold standard when it comes to treatment of ADHD in adults. In a nutshell, it teaches adults with ADHD on how to change negative thought patterns and behaviors along with developing effective coping strategies in the long term. It also helps:

• Identify triggers. A therapist will help you identify specific situations or events that trigger ADHD symptoms, for instance, distractions at work or anxiety in social settings.
• Manage symptoms. You’ll learn how to manage impulsive behavior, inattention, and hyperactivity with mindfulness meditation training, structured routines, and impulse control strategies.
• Cultivate healthier habits. CBT will help you develop routines that support your well-being such as setting up a structured daily schedule.
• Gain insights into your thought processes. You’ll understand WHY you think the way you think and how to change the negative thoughts like ‘I'll never be good at this’ with a constructive thought ‘I’ll improve with practice.’

Other therapeutic approaches in treatment for ADHD in adults

Occupational therapy

This approach helps adults with ADHD develop skills for daily living, work, and social interactions. Occupational therapists can assess y0our unique challenges and create tailored interventions to improve your organization, time management, and sensory processing. 

Executive function coaching

Similar to occupational therapy, this approach helps you identify specific challenges related to organization, time management, and goal-setting. Commonly, a coach would create personalized plans and accountability structures so you can effortlessly navigate your daily life.

Group therapy and support groups

Now this is the place that fosters the sense of community and understanding. Yes, you’re not alone! 15.5 million American citizens have an adult ADHD diagnosis. Group therapy is a safe place to share your experiences and ask for advice. You’d quickly find out that there are people who’ve been through the same things but have found strength (and the right CBT therapist) to manage their daily lives. 

Helpful resources to add to your online ADHD treatment for adults

We don’t mean only local support groups or therapists. There is a whole world of online resources for adults with ADHD like global forums, educational websites, apps, and podcasts. 

Here is the list of the top ones according to our research. 

• Social media groups. We mean Facebook ADHD support groups and Reddit r/ADHD where you can join live discussions and get insights on how to manage your ADHD better.
• CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder). You’d find articles, webinars, and directories to connect you with local support groups and professionals.
• ADDitude Magazine. Your go-to source for expert insights, personal stories, and practical strategies tailored for adults with ADHD.
• Ever wondered, ‘Is there ADHD treatment for adults near me?’ You can find the answer on the NIMH website or on the Substance Abuse and Mental Health Services Administration (SAMHSA) website.

Building a comprehensive treatment plan for adult ADHD

Navigating life with ADHD can feel like steering a ship through turbulent waters. The good news? You’re not alone! Plus, as you’ve found in this article, there are both medication and non-medication approaches to help you chart a course toward smoother sailing.

So, what is the formula for an efficient treatment of ADHD for adults? As we’ve learnt, it is ‘Medication + talk therapy (preferably CBT) + online support.’ 

You can incorporate Liven into the last piece of the puzzle. Our CBT-based app helps you design your well-being journey with a personalized strategy tailored to your needs. 

This is how Liven helps you take control of your mental health:

• Set your own mental health goals. Do you want to beat procrastination? Reduce anxiety? We can help with that.
• Take CBT lessons on how to change your negative thought patterns with a science-backed approach and get hands-on practice.
• Boost self-awareness with a personalized well-being plan. Yeap, there are a lot of hidden things you haven’t discovered about yourself yet.
• Track your mood and discover what affects it.
• Manage your daily routine with Focus & Activities tools.

Join a community that understands your challenges and celebrates your victories. 

References

Centers for Disease Control and Prevention. (2024, October 10). Attention-deficit/hyperactivity disorder diagnosis, treatment, and telehealth use in adults - national center for health statistics rapid surveys system, United States, October–November 2023. Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/73/wr/mm7340a1.htm 

Treatment and management of ADHD in adults. AAFP. (2020, January 30). https://www.aafp.org/family-physician/patient-care/prevention-wellness/emotional-wellbeing/adhd-toolkit/treatment-and-management.html 

U.S. Department of Health and Human Services. (n.d.). ADHD in adults: 4 things to know. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/adhd-what-you-need-to-know