Living with ADHD can sometimes feel like juggling flaming swords—distracting, overwhelming, and definitely not something you want to try while barefoot. While there’s no “cure” for ADHD, the good news is that there are effective strategies for managing the symptoms and making life a little easier. But sometimes, it’s not just about managing the symptoms; it’s also about addressing the emotional and psychological impact of ADHD. That’s where therapy can play a huge role in boosting self-esteem, building confidence, and helping us better understand our unique struggles. Here’s how therapy and self-help strategies can work together to create a more manageable and fulfilling life.
Counseling and Therapy: A Foundation for Self-Understanding
Therapy—specifically Cognitive Behavioral Therapy (CBT)—is often a game-changer for adults with ADHD (Liu et al., 2023). CBT helps address executive dysfunction (that pesky inability to organize and follow through on tasks), emotional regulation, and the negative patterns of thinking that can make everyday challenges even harder.
When we’re living with ADHD, we can sometimes feel like we’re perpetually failing or falling short of expectations. Therapy helps us understand why we might struggle with things like time management or emotional outbursts. By understanding the why behind these behaviors, we can develop healthier coping strategies. Therapy can also guide us in differentiating between what’s a challenge due to ADHD and what’s simply a part of our personality or circumstances.
In my last post ADHD in Adults: Why It’s Often Misunderstood and Missed, I mentioned how creating external reminders like alarms and visual schedules can be a great strategy for managing ADHD (Grandusky, 2025). But therapy goes deeper—it’s about learning to be kinder to yourself and recognizing that the way you approach the world isn’t “wrong”; it’s just different. It’s about reframing your thoughts and learning to accept your ADHD struggles with compassion instead of self-criticism.
Acknowledging Your Strengths and Creating a Self-Esteem Foundation
A huge part of therapy is identifying and embracing your strengths. ADHD doesn’t just come with challenges—it comes with a unique perspective, creativity, and energy that others might not have. But when you’ve been dealing with the frustrating side of ADHD for so long, it’s easy to overlook these strengths. Therapy can help you see them again.
Alongside therapy, here are some simple ways you can actively work on boosting your self-esteem:
- Journaling positive affirmations: Write down your achievements, no matter how small, and remind yourself that you’re doing the best you can. Even completing one task or staying focused for 15 minutes is worth celebrating!
- Keep a “win” journal: This is where you write down every little victory—whether it’s a productive day, a social interaction that went well, or even just managing to get through a stressful situation without spiraling. Over time, this journal becomes a powerful reminder of how much you’ve accomplished, despite ADHD-related setbacks.
Therapy can help you challenge the harsh self-talk that often accompanies ADHD, replacing it with a more balanced and understanding view of yourself.
The Power of Routine and Structure
Routines might sound like something only the most organized, type-A people can pull off—but that’s a myth. For adults with ADHD, creating structure can actually be one of the most effective ways to build confidence. Routines reduce decision fatigue and bring a sense of predictability to our day, which can help keep us from feeling overwhelmed.
When I first started implementing a routine, I didn’t just focus on big tasks. I started small: organizing my morning routine, setting times to eat lunch, and scheduling “check-in” moments throughout the day to ensure I wasn’t losing track of time. Over time, those small changes became the foundation for a more structured day.
When you have ADHD, routines don’t need to be rigid or boring. Make them work for you! Try setting up a routine that feels flexible but reliable. You could even include fun activities or rewards for sticking to your schedule.
Embracing Accountability and Seeking Support
While self-help strategies are important, sometimes it helps to have an extra layer of support. Whether it’s through body doubling (working alongside someone for mutual focus) or having an accountability partner, asking for help doesn’t make you weak—it makes you proactive.
Therapy can help you identify supportive people who understand ADHD’s challenges, whether that’s a partner, a friend, or even a support group. In fact, therapy can help you communicate your needs more effectively, so that you don’t feel isolated or misunderstood. When you’re struggling, having someone who’s “got your back” can make all the difference.
Self-Care and Managing Stress
Self-care isn’t just about relaxation—it’s about managing stress in a way that works for you, especially when ADHD adds that extra layer of challenge. Good self-care practices can improve mood, reduce anxiety, and help you maintain confidence.
Here are a few ADHD-friendly self-care practices:
- Mindful breathing exercises: These can help calm a racing mind, especially when you’re feeling overwhelmed. Even five minutes of deep breathing can reduce stress and improve focus.
- Exercise: Physical activity can help manage restlessness and boost mood. It doesn’t have to be intense—just a walk around the block or a dance session to your favorite song can help reset your mind.
- Sleep habits: People with ADHD often struggle with sleep, but making sleep a priority can help improve mood and productivity. Try setting a bedtime routine or using a calming app to help signal to your brain that it’s time to wind down.
Ultimately, self-care isn’t about being perfect—it’s about finding simple, manageable ways to reduce stress and maintain a healthy balance. As your confidence grows from implementing these strategies, you’ll start to see the benefits in other areas of your life.
Wrapping Up
Living with ADHD doesn’t mean living in chaos. With the right combination of therapy and self-help strategies, you can improve your self-esteem, enhance your confidence, and build a life that works for you—on your terms.
Remember, the journey to managing ADHD is unique for everyone, and that’s okay. Therapy can help you understand your struggles and teach you tools to overcome them. But don’t forget that you have the power to make changes too, and by embracing strategies that work for you, you can take control of your daily life. And most importantly, be kind to yourself along the way.
References
Grandusky, A., (2025, February 14). ADHD in Adults: Why It’s Often Misunderstood and Missed. Blog. https://bluebonnetacs.com/adhd-in-adults-why-its-often-misunderstood-and-missed/
Liu, Chun-I., Hua, M.-H., Lu, M.-L., & Goh, K. K. (2023). Effectiveness of cognitive behavioural-based interventions for adults with attention-deficit/hyperactivity disorder extends beyond core symptoms: A meta-analysis of randomized controlled trials. Psychology and Psychotherapy, 96(3). https://doi.org/10.1111/papt.12455