Research-backed ADHD Therapies: Hear from the Professionals

It is estimated that around 7 million children and over 15 million adults in the US have been diagnosed with ADHD. While medication helps reduce symptoms, it doesn’t teach the skills needed to handle everyday challenges effectively.

In this article, we’ll explore peer-reviewed forms of therapy for ADHD, including innovative approaches like neurofeedback and remediation therapy. These therapies target specific symptoms and aim to make daily routines more manageable.

10 Types of Effective ADHD Therapies

ADHD therapy encompasses various approaches that aim to manage symptoms and improve functioning. Here are the most effective types:

1. Behavioral Therapy

Behavioral therapy focuses on teaching skills and strategies to reinforce positive behaviors while minimizing disruptive ones. According to the CDC, behavioral therapy is the recommended first-line treatment for kids under 6 years old.

Adults with ADHD can also benefit from behavioral therapy, but the focus shifts to personal accountability and building strategies for managing work, relationships, and daily life. Unlike children, adults apply the strategies themselves without parental or caregiver involvement.

Here’s why it works so well for kids:

Feedback, rewards, and consequences

Immediate feedback helps them see the connection between their actions and the results right away. When paired with meaningful rewards, it makes positive behaviors worth repeating. At the same time, consequences are applied consistently to discourage negative behaviors.

Researchers at Northwestern University wanted to see how feedback and reward size affect working memory in boys with ADHD compared to those without. For boys without ADHD, their performance was high across all the conditions–whether there was feedback or not, or whether the reward was big or small. They were consistent.

But for boys with ADHD, things were different. They only performed as well as their peers when feedback and big rewards were both in play. When rewards were smaller or feedback was missing, their performance dropped.

Structured routine

Kids do best when they know what to expect, and behavioral therapy helps by setting up clear and predictable systems for rewards and consequences. No yelling, no drama, just clear expectations.

Parental involvement

A huge part of behavioral therapy for kids involves teaching parents, teachers, and other caregivers how to manage ADHD behaviors effectively. This creates a supportive environment and helps reinforce positive changes.

2. Cognitive Behavioral Therapy (CBT)

CBT is a structured, goal-oriented form of psychotherapy. Unlike behavioral therapy, which is all about actions, CBT addresses thoughts and emotions. It’s about understanding why you feel or act a certain way and learning how to change that. It’s especially helpful for teens and adults with ADHD who can reflect on their thought patterns and want to work on emotional regulation.

CBT is one of the best types of therapy for ADHD, as it offers several advantages, including:

• Managing strong emotions like frustration or anxiety in healthier ways.
• Teaching strategies to cut down on procrastination and get more done.
• Encouraging systematic problem-solving, which is great for managing impulsive moments.
• Replacing negative self-talk with constructive thoughts to build self-esteem and resilience.
• Providing tools to handle ADHD-related challenges beyond therapy sessions.

In a 2023 meta-analysis, researchers found that beyond improving ADHD symptoms in adults, CBT also helped reduce emotional difficulties like anxiety and depression. Participants also reported feeling better about themselves and their lives overall. When compared to other approaches, such as usual care or being on a treatment waitlist, CBT consistently outperformed them in reducing symptoms.

3. Dialectical Behavior Therapy (DBT)

DBT emphasizes the idea that both acceptance and change are essential for growth. It means accepting yourself, your emotions, and the challenges that come with ADHD, while also actively working to change the behaviors and patterns that may be causing distress.

It was originally developed to treat borderline personality disorder (BPD) and is now considered the gold-standard treatment for the condition. DBT can be particularly effective for individuals with ADHD who also struggle with mood disorders, substance use, or self-destructive behaviors.

A study found that DBT-based group therapy was effective for adults with ADHD. Participants in the DBT group showed a mean score reduction of 12.8 on the BRIEF-A questionnaire. This tool measures executive functioning in adults, where a higher score indicates more difficulty. Significant reductions highlight meaningful improvements in managing daily challenges. In contrast, the standard treatment group only saw a score reduction of 0.37.

Emotional regulation took time but improved over six months. They also reported a better quality of life, feeling more in control of their symptoms and daily struggles. Best of all, these benefits lasted, remaining strong even six months after therapy ended.

4. ADHD Coaching

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ADHD coaching is all about practical strategies–think time management, organization, and staying on top of your goals. Coaches help you create routines and systems that simplify your life, like setting reminders, using planners, or organizing your space to make things flow more smoothly.

Need a little nudge to stay on track? Regular check-ins with your coach can provide that extra push to follow through on your goals. They can also teach you strategies to narrow your focus and tackle even the toughest or most boring tasks.

5. Neurofeedback Therapy

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Neurofeedback therapy, also known as brain training, involves using sensors placed on your scalp to monitor brain activity and gives you real-time feedback. During a session, you might watch a movie or play a video game while the neurofeedback system monitors your brainwaves.

Imagine controlling a character in a game using only your ability to focus. When your brainwaves indicate you’re concentrating, the character moves forward. If your attention drifts off track, the character slows down or stops. This encourages your brain to adjust and maintain steady attention for longer periods. Over time, it helps your brain learn to produce the right kinds of brainwaves, while reducing the ones tied to daydreaming or impulsivity.

A systematic review examined the effectiveness of neurofeedback therapy for patients with ADHD and found that it leads to significant, long-term improvements in ADHD symptoms.

6. Occupational Therapy (OT)

OT helps individuals with ADHD develop the skills they need to perform everyday tasks effectively and independently. It’s commonly used for children to help them succeed in school, improve motor skills, and create structured routines at home.

Studies have shown that OT can be beneficial in several areas, including:

• Managing time effectively
• Developing play skills
• Enhancing social play interactions
• Improving organizational abilities
• Strengthening executive functioning skills

OT also supports adults in building organizational skills. A 2019 study found that a 7-week occupational therapy program focused on routines and time management was highly beneficial for women with ADHD. Participants reported the following outcomes:

• A reduction in stress levels
• A decrease in ADHD symptoms
• An improvement in their ability to perform daily roles and activities
• Greater satisfaction with how they managed their responsibilities

These improvements were much larger than those seen in the control group.

7. Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines mindfulness practices with cognitive behavioral techniques. It was originally developed to prevent relapse in individuals with depression but has since been adapted to address other conditions, including ADHD.

MBCT teaches you how to:

• Focus on the present moment
• Notice your thoughts and emotions without judgment
• Respond to challenges in a healthier way

A study explored the use of a 6-week MBCT program as a treatment for college students with ADHD. Findings revealed that those who received MBCT had better outcomes, with treatment response rates of 57% to 71%, compared to 23% to 31% in the no-intervention waiting list group.

MBCT participants also experienced less anxiety and depression, improved mindfulness, and better neuropsychological performance, including sustained attention.

8. Play Therapy

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Play therapy is a fun therapeutic approach that uses play as a way for children to express their emotions, thoughts, and experiences. It’s recommended for children who may struggle to articulate their feelings or experiences verbally.

This type of therapy provides a safe and structured environment where children can work through challenges, develop coping skills, and improve emotional and behavioral regulation.

9. Social Skills Training (SST)

People with ADHD often struggle to build healthy social skills, and it can be an ongoing challenge from childhood into adulthood. In fact, about 50-60% of children with ADHD feel rejected by their peers.

If you or your child struggle with things like interrupting others, misreading social situations, or finding it hard to keep friends, SST can be a game-changer. SST equips participants with practical skills to succeed in social settings through role-playing and guided exercises.

10. Cognitive Remediation Therapy (CRT)

CRT is a structured, skills-based treatment that involves targeted exercises and activities that help "train the brain" to work more effectively. It is designed to improve cognitive functions, such as:

• Memory
• Attention
• Problem-solving
• Executive functioning

A study in 2018 conducted CRT sessions for children and teens diagnosed with ADHD. Each session lasted 40 minutes and was held once a week for about 14 weeks. After completing the program, participants were faster and more accurate in completing tasks, especially in challenging situations requiring focus and control.

First-Line Treatments for ADHD

The recommended first-line treatment for ADHD depends on factors like age, symptom severity, and individual needs. Let’s break it down by age group:

• Children Under 6 Years Old: For little ones under six, behavioral therapy takes the lead. Medication is usually avoided unless the symptoms are severe or behavioral strategies aren’t enough.
• Children Aged 6 and Older: Once kids hit school age, medication often becomes the go-to treatment. Stimulants like methylphenidate (Ritalin) or amphetamines (Adderall) are commonly prescribed because they’re helpful with reducing ADHD symptoms like inattention and hyperactivity. Pairing medication with behavioral therapy can provide an even stronger foundation for managing symptoms.
• Adults: When it comes to ADHD in adult therapies, many find that combining medications with CBT is particularly helpful. CBT can tackle challenges like anxiety, depression, or organizational struggles, helping manage ADHD in daily life.

Combining Therapies for ADHD

There’s no one-size-fits-all approach to ADHD treatment. Combining multiple therapies, such as medication, behavioral interventions, and lifestyle changes, often yields better results. These include:

1. Better Symptom Control: Medication helps with focus and reduces hyperactivity, but therapy adds practical tools to manage daily challenges.
2. Tackling Other Challenges: ADHD often comes with anxiety, depression, or emotional struggles. Therapy can help address these, while medication keeps core symptoms in check.
3. Building Life Skills: Therapy focuses on teaching skills like staying organized, managing time, and improving relationships—things medication alone can’t do.
4. Support in Every Setting: Whether it’s at school, work, or home, a combined approach ensures support where it’s needed most. Therapy complements medication by helping people thrive in their environment.
5. Long-Term Success: Medication works quickly, but therapy provides strategies that stick. This combo helps with both short-term relief and long-term growth.
6. Personalized Care: Combining treatments allows for a plan that fits your unique needs, making adjustments as things change over time.

In short, combining treatments makes managing ADHD more practical and well-rounded.

Final Thoughts

Managing ADHD effectively requires finding what therapy works best for you or your child. Therapies like behavioral therapy provide structure and consistency, while options such as CBT focus on helping you manage emotions.

For practical, everyday challenges, ADHD coaching or occupational therapy can make a real difference. Combining these approaches with medication often delivers the most well-rounded results, offering both immediate relief and lasting tools for success.

If you’re feeling unsure where to start, reach out to a healthcare provider or therapist who can guide you explore these options.

FAQs on ADHD Therapies

How long does it take for ADHD therapies to show results?

The timeline varies. Medications often show results within hours, while behavioral and psychosocial therapies may take weeks or months to build and reinforce lasting skills.

Are ADHD therapies covered by insurance?

In many cases, therapy for ADHD is covered by insurance, but it depends on the specific policy and the type of therapy. It's best to check with your insurance provider for details about coverage and co-pays.

Can online therapy be effective for ADHD?

Yes. A 2023 study investigated the effectiveness of internet-based cognitive behavioral therapy (iCBT) and internet-based applied relaxation training (iART) as psychological interventions for adults with ADHD. Results showed that both iCBT and iART are promising options as add-ons to ADHD medication. They improved ADHD symptoms and maintained benefits for up to a year.