The best behavioral therapy for ADHD in adults

If you live with ADHD, you may feel frustrated or like you’re not meeting your full potential. ADHD can make life more difficult, but fortunately, there are treatment methods that can help.

On top of primary treatment methods like medication, research shows that certain types of behavioral therapy for ADHD in adults is effective. But not all behavioral therapy methods are created equal, and it’s critical to understand the differences. Let’s talk about the best behavioral therapy for ADHD in adults and what to expect when you choose ADHD therapy.

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Behavioral therapy options for ADHD in adults

There are several types of ADHD therapy options for adults. It can be confusing because some behavioral therapy methods, like cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), are psychotherapy methods that can only be delivered by licensed therapists. Others, like applied behavior analysis (ABA), aren’t considered psychotherapy and work primarily by helping you learn new skills.

Here are 4 popular types of behavioral therapy methods that may help with adult ADHD and what you need to know about each.

Cognitive behavioral therapy

CBT is the most widely used type of behavior therapy. It’s also one of the most effective types of therapy for adult ADHD. CBT combines the principles of behavior therapy with those of cognitive therapy. Specifically, it operates on the idea that our thoughts, behaviors, and emotions are interconnected.

If you’re an adult with ADHD, CBT can help you address unhelpful and distorted thinking patterns that may have come from, and contribute to, your ADHD symptoms. In addition, CBT has been found to be especially helpful for treating depression and anxiety, 2 mental health conditions that often co-exist with ADHD. Reports estimate that adults with ADHD are up to 6 times more likely to live with depression than those without ADHD. Read more about ADHD and depression.

For example, a CBT therapist might help you understand how your experience with ADHD affects your self-esteem. You may have thoughts like, “I’ll never be good enough,” that come from a lifetime of living with ADHD. But these thinking patterns can make you feel worse than you already do. CBT can help you address and change these thinking patterns.

Dialectical behavior therapy

DBT is a type of therapy that was originally created to help people facing suicidal thoughts manage intense emotions. It’s one of the best behavior therapy methods to help adults with ADHD deal with the emotional dysregulation that often comes along with ADHD.

Using DBT, your therapist can teach you new skills to manage intense emotions. Instead of having ADHD rage or emotional outbursts, you can learn to express your emotions in different, healthier ways. DBT borrows from principles like mindfulness and acceptance to help you manage intense waves of distress that can sometimes come along with ADHD. 

Research has found that learning DBT skills can significantly help with ADHD symptoms. For example, a 2011 Swedish study in Behaviour Research and Study found that a DBT-based skills group reduced ADHD symptoms in adults, as measured by the Current ADHD Symptom Scale — Self Report Form. 

Learn more about CTB vs DBT.

Applied behavioral analysis for adults with ADHD

Applied behavioral analysis (ABA) is known as a type of behavioral training for children with neurodevelopmental disabilities (most commonly autism spectrum disorder). But ABA can be helpful for adults with ADHD as well. 

Some ABA strategies that are helpful for adults with ADHD include positive reinforcement and self-monitoring. These strategies can help you reward yourself for appropriate behaviors and notice triggers before they upset you. You might work toward setting goals like managing your time better or controlling your impulses.

Keep in mind that it might be difficult to find an ABA therapist for adults with ADHD because this type of behavior therapy is typically used with autistic children. In addition, ABA has had some criticism over the years due to its focus on compliance with rules and expectations rather than autonomy. To truly manage ADHD, it’s important to know your unique needs, symptoms, and strengths rather than simply getting rewarded for following the “rules.”

It’s also important to know that ABA therapists may not be licensed mental health therapists, but individuals with a bachelor’s degree and training in the ABA method. If you’re looking for psychotherapy, then ABA may not be a good option for you.

Social skills training

Adults with ADHD social skills training (SST) is a type of behavioral therapy that focuses on interpersonal skills and relationships. Through SST, a behavioral therapist can teach you effective communication skills, active listening, how to take turns in a conversation (rather than interrupting), non-verbal cues in communication, and more. 

Although more research on the benefits of SST for adults is needed, studies have found that SST can be helpful for children and youth with ADHD, especially when applied in real-life scenarios (instead of just in roleplays). 

If you feel like your ADHD symptoms have affected your relationships, this type of behavioral therapy might help.

How behavioral therapy works for ADHD

Each type of behavioral therapy works differently. What they have in common is that they help you work toward changing or improving your behaviors. They do this by:

• Helping you set realistic goals for behavior change
• Using positive reinforcement to reward positive behavior
• Applying learning strategies like operant conditioning to help you adopt new behaviors
• Role-playing new skills and behaviors with you in session
• Teaching you the skills you need to apply new behaviors, like splitting bigger tasks into smaller steps or using organizational tools for ADHD
• Helping you self-monitor your behavior

The most effective types of behavioral therapy for ADHD, CBT and DBT, combine behavioral therapy with cognitive therapy, which helps you restructure your thinking patterns. Together, these strategies can be very powerful. 

The best behavioral therapy for ADHD in adults

The best behavioral therapy for you depends on your unique symptoms and needs. Some methods may work better for some people with ADHD than others.

Generally, CBT is considered to be the most effective type of therapy for adults with ADHD. An article from Innovation in Clinical Neuroscience on “Psychotherapy for Adult ADHD” points out that CBT was found to reduce ADHD symptoms like time management. It can also help improve daily functioning and overall well-being. An additional benefit of CBT for ADHD is that it can address mental health conditions like depression and anxiety, which often come along with ADHD. 

If you’re unsure about which behavioral therapy method will be right for you, ask a healthcare provider to explain your options.

Complementary and other treatments for ADHD

Behavior therapy is considered the most effective non-medication treatment option for adult ADHD. But, behavior therapy is often most beneficial alongside other effective treatment options. 

Medication

The first-choice treatment is ADHD medication. Specifically stimulants, like Ritalin and Adderall, have been found to be the most effective treatment option for ADHD. Up to 80% of people will see improvement in their ADHD symptoms with stimulant medication.

But, some people can’t or choose not to take stimulants. They can come with side effects, like rapid heart rate, loss of appetite, and trouble sleeping. Stimulants also carry the risk of abuse and addiction. There are also non-stimulant ADHD medications, like Strattera for ADHD, available that can help.

The combination of behavioral therapy and ADHD medication is typically effective, and can help you manage your symptoms and reduce its impact on your life.

Learn more about stimulants vs non-stimulants for ADHD.

Peer support

Peer support groups can be helpful for adults with ADHD. Although they can’t replace professional ADHD treatment, peer support can connect you with other adults who have similar experiences and can understand the nuances of what it’s like to live with this condition. 

Life with ADHD can be isolating, and you may have felt rejected throughout your life. Peer support groups can provide you with a safe and welcoming environment where you can show up as your full self.

You can look for support groups both online and in your local community. The Attention Deficit Disorder Association offers virtual support groups and workshops for adults with ADHD.

Coaching

ADHD coaching is a new way of supporting people with ADHD. It’s not the same as behavioral therapy – it’s not a form of therapy at all. But coaches may use similar techniques, like goal setting or breaking down tasks, to help you learn new skills and apply them to your life. ADHD coaching is still relatively new, but some early research has found that it could be a helpful addition to ADHD treatment.

If you’re interested in ADHD coaching, make sure to find a coach that’s been certified by the International Coaching Federation. 

Neurofeedback for ADHD

Neurofeedback is a type of biofeedback that can be used for ADHD. To put it simply, neurofeedback practitioners measure your brain waves through electrodes placed on your scalp, and teach you techniques to control your brain activity. For example, they might have you practice breathing exercises to help you feel more calm and focused.

Research on the effects of neurofeedback on adults with ADHD is limited, but some reviews have found that it can be effective in reducing symptoms like inattention and hyperactivity in children with ADHD. But, overall, the research has had mixed results. 

Mindfulness-based therapy

Mindfulness is a strategy borrowed from Eastern spiritual traditions, but have now made their way into mainstream Western medicine. It involves the practice of sitting still with every passing moment, and simply noticing thoughts and feelings instead of reacting to or fighting against them.

Therapy methods based in mindfulness, including mindfulness-based cognitive therapy (MBCT) and mindfulness-based stress reduction (MBSR), have successfully combined the principles of mindfulness with CBT to create treatment methods that are very effective for mental health conditions like anxiety and depression.

Research has found that mindfulness-based therapies can be effective for adults with ADHD as well. One study determined that MBCT is a promising treatment for adult ADHD because of the way mindfulness works on the areas of the brain affected by ADHD. 

Exercise and diet

Interventions that we typically think of as benefiting physical health are known to be effective in reducing ADHD symptoms. For example, exercise can be helpful for adults with ADHD, and you may see improvement in your symptoms after just one session of aerobic activity.

For ADHD, research supports the use of omega-3 fatty acids, zinc, and melatonin. The research behind all other supplements is mixed at best. Keep in mind that just because it’s “natural” doesn’t mean it’s safe. In addition, some over-the-counter (OTC) medications and supplements can interact negatively with prescribed ADHD medications. Always consult with your healthcare provider before starting a new supplement or medication.

What to expect from therapy for ADHD

If you choose to see a therapist for ADHD, be clear about your therapy goals. While stimulant medications can be most effective for directly treating ADHD symptoms, like inattention, therapy can help you manage ADHD-related effects on your life, like low self-esteem and depression. The length of therapy depends on your goals, needs, and the severity of your symptoms. 

It’s best to choose a therapist who has expertise and experience working with adults with ADHD. If you’re looking for therapy, make sure you choose a licensed mental health provider rather than a coach, ABA “therapist,” neurofeedback practitioner, or something else.

If you don’t already have a diagnosis, a licensed therapist can evaluate your symptoms to determine whether you have ADHD (or something else). They can make recommendations for the best treatment, including referring you to a medical professional who can prescribe medication for you if needed.

Key takeaway 

• Behavior therapy can be an effective supplemental intervention to help manage adult ADHD symptoms.
• A behavior therapist can help you learn new skills to manage life with ADHD and counteract the negative effects that it may have on your life.
• Medication is typically the most effective treatment method for adult ADHD, and other complementary treatment methods, like physical exercise and neurofeedback, can also help. Talk to a healthcare provider about the best treatment options for your symptoms.

Find a caring ADHD therapist today

No matter what type of ADHD treatment you’re interested in, you can find the provider you need on Klarity Health. Connect with an ADHD therapist on Klarity Health today!