Managing ADHD Without Medication

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Managing ADHD Without Medication

Managing ADHD Without Medication

19 September 2025 (updated 26 September) ·

A guide to living well with ADHD using practical, supportive, and empowering strategies

Understanding ADHD

ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental condition that affects how people focus, organise, and regulate their impulses and energy. While medication can be very effective for many, it’s not the only path to living a full and meaningful life with ADHD.

Plenty of people—some without ever knowing they had ADHD—have lived rich and successful lives by developing skills, seeking support, and leaning into their strengths. This leaflet offers an overview of the non-medication tools and strategies that can help you thrive.

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ADHD IN THE WORKPLACE

Creating an Inclusive Environment Where Adults with ADHD Can Thrive

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1. Psychological Support

Talking therapies and coaching approaches can be deeply helpful:

CBT (Cognitive Behavioural Therapy): Helps challenge unhelpful thought patterns and build practical strategies around time, mood, and task management.
ADHD Coaching: Structured support with goal setting, planning, and follow-through.
Mindfulness-Based Therapies: Improve awareness, focus, and emotional regulation.
Trauma-Focused Therapy: For those whose past experiences continue to affect present functioning.
Person-Centred and Integrative Therapies: A space to explore your experience and build emotional resilience.

2.Social and Emotional Support

Connection can be transformative:

Peer Support Groups: Share experiences with others who understand your challenges.
Family Education: Help those close to you understand ADHD and support you meaningfully.
Psychoeducation: Learn how ADHD works—knowledge really is power.

3.Time and Task Management Tools

Effective time and task management can reduce overwhelm and build momentum:

Visual timers and alarms: Help track time and stay on task.
Break tasks into small, visible steps: Makes things more manageable and less intimidating.
Prioritise clearly: Try systems like the Eisenhower Matrix or “Must-Should-Could” lists.
Externalise your memory: Use whiteboards, planners, or task apps to keep thoughts visible.
Body-doubling: Work alongside another person—even virtually—to boost focus.

Techniques to Try:

Pomodoro Technique: Work in focused 25-minute blocks (“Pomodoros”) followed by a 5-minute break. After four Pomodoros, take a longer break. This rhythm improves concentration and stamina.
Pro-MoDo Method (Procrastination–Motivation–Do): Set a timer for just 15 minutes and commit to starting the task. The goal isn’t to finish, just to begin. Often, this is enough to build momentum.

4.Occupational and Lifestyle Strategies

Simple lifestyle adjustments can enhance everyday functioning:

Stick to a routine: Regular sleep, meals, and activity help regulate energy and focus.
Tidy your environment: Reducing visual clutter can calm the ADHD brain.
Create structured work environments: Use quiet spaces, checklists, and clear expectations.
Negotiate job accommodations: Like flexible hours, written instructions, or frequent feedback.
Exercise regularly: Physical movement supports focus, mood, and sleep quality.

5.Leaning Into Your Strengths

ADHD brings its own set of unique advantages:

Creative, divergent thinking
Spontaneity and humor
Strong intuition and quick reactions
Deep focus when interested
Persistence in adversity

ADHD doesn’t define your worth. Many have learned to channel their traits into strengths—and you can too.

Support from HealthHeroes

At HealthHeroes, we believe that ADHD care should be comprehensive, personalised, and grounded in understanding.

We offer:

Rolling Psychoeducation and Peer Support Groups every six weeks, led by a trained counsellor.
Psychological Services, including:
- CBT
- Coaching
- Mindfulness-based therapy
- Trauma-focused therapy
- Person-centred and integrative approaches

Our admin team can help you explore options and connect you to the right support at the right time.

Final Thoughts

Choosing to manage ADHD without medication is a valid and empowering decision. Whether it’s your preference, or you’re unable to take medication for any reason, you can still thrive. Many people do—with insight, the right tools, and support tailored to you.