Managing ADHD Symptoms Without Medication: Tips and Strategies

Jena Bus

One of the top concerns that parents of clients and adult clients have about ADHD is the concern about medications. Often, they come with a variety of side effects related to drowsiness, appetite effects, or even effects on mood. The clients will often come into therapy looking for strategies to help with ADHD treatment without medications. I try to be upfront and let them know that there are some children and some clients that really do need medications, but I do still try to honor and support trying to manage symptoms without medications first. Even for the clients that need medications, there is still the possibility that after working together and learning some skills, they may be able to come off their medications and utilize the skills. I am going to offer an overview of some of the skills I try to work on with clients while in therapy together.

Mindfulness-Based Practices

Mindfulness is one of the most effective ways to help individuals with ADHD improve focus, emotional regulation, and self-awareness. Mindfulness-based practices encourage clients to slow down and tune into the present moment. This can be particularly helpful for those who struggle with impulsivity and distractibility.

Some mindfulness techniques that I teach in therapy include:

  • Breathing exercises, such as belly breathing or starfish to calm the nervous system and increase focus. I incorporate play aspects like bringing in bubbles into the session to practice the breathing styles.
  • Mindful observation, where clients practice attentiveness to their surroundings to help with situational awareness. I often include items from the sensory box and help them notice how it makes them feel, incorporate the sand tray, or spend time just noticing what is going on outside the window.
  • Guided meditation, which can enhance emotional regulation and reduce stress. This can be a YouTube video I play or a meditation that I read during the session.
  • Body scans, which help clients become more attuned to bodily sensations and recognize when they are becoming overstimulated. I help the client’s just noticed different parts of their body and what they are experiencing and sometimes bring in the EMDR buzzers to help intensify the noticing.

Somatic Practices and Development of Body Control and Awareness

Many individuals with ADHD struggle with hyperactivity, restlessness, and difficulty staying attuned to their bodily needs. Somatic practices focus on enhancing body awareness and control, which can be incredibly useful for managing ADHD symptoms.

Some of the strategies I work on with clients include:

  • Yoga and movement-based therapy, which integrates mindful movement with breath awareness to improve self-regulation. In therapy I do not incorporate actual yoga poses but help clients with slow movements in the session, walking slowly to and from the office, and mindful-based movements like mindfully hitting a balloon.
  • Progressive muscle relaxation, which helps clients release physical tension and develop an awareness of how their body responds to stress. The clinician engages the client in identifying which parts of the body feels tight or where the stress is held and helps the client tighten and relax the body.
  • Grounding exercises, such as pushing feet firmly into the floor or using weighted blankets, to increase focus and reduce anxiety. I have a weighted blanket in the office, plants to help connect to nature, and allow the client to take their shoes off as needed to help connect to the softness of my rug.
  • Tactile stimulation, such as using fidget tools or textured objects, to help with sensory regulation and concentration. I encourage each session

Cognitive Restructuring and Self-Compassion

Many individuals with ADHD struggle with negative self-talk and feelings of inadequacy. Cognitive restructuring involves identifying unhelpful thought patterns and replacing them with more constructive ones. This process helps clients develop a sense of self-compassion and reduces the shame often associated with ADHD symptoms.

Techniques I utilize include:

  • Reframing negative thoughts, teaching clients to challenge self-defeating beliefs and replace them with positive affirmations. The clients will often hear all the things that they should not be doing or the things that they should be doing better. We work to build the strengths during the therapy session to help provide capable feelings and help the client work toward their strengths.
  • Journaling exercises, which help clients track their progress and recognize patterns in their thinking. Journaling can be in any form and I encourage even young kids to journal. They can use colors, pictures, or whatever they so choose to express themselves.
  • Self-compassion practices, encouraging clients to be kind to themselves rather than overly critical. We practice talking to themselves how they would talk to a friend.
  • Encouraging growth mindset, helping clients see challenges as opportunities for learning rather than failures. We identify how to let the setback motivate us to do better rather than keep us stuck.

Building Executive Functioning Skills

Executive dysfunction is one of the core challenges of ADHD, making it difficult for individuals to plan, organize, and follow through on tasks. Therapy can help clients develop strategies to enhance their executive functioning skills.

Some approaches include:

  • Time management techniques, such as using timers, alarms, and planners to stay on track.
  • Breaking tasks into smaller steps, making large projects feel more manageable.
  • Prioritization strategies, to determine what tasks are urgent and important.
  • Working memory exercises, such as chunking information or using mnemonic devices, to improve information retention.
  • Body doubling, where clients work alongside someone else to increase accountability and focus.

Helping to Make Environmental Modifications

For many individuals with ADHD, their environment plays a huge role in how well they can focus and stay organized. Simple environmental adjustments can make a significant difference in symptom management.

Some modifications I suggest include:

  • Creating structured routines, including morning and bedtime rituals to reduce overwhelm.
  • Decluttering workspaces, as a messy environment can contribute to distractions and mental clutter. I also educate parents that some messes are needed and are an ADHD person’s organization so let go of the need for clean.
  • Using visual cues, such as color-coded calendars and sticky notes, to reinforce important tasks and deadlines.
  • Implementing noise control strategies, such as white noise machines or noise-canceling headphones, to reduce sensory overload.
  • Setting up designated work and relaxation zones, to create clear boundaries between focused work time and rest time.

Conclusion

Managing ADHD without medication is absolutely possible for many individuals, though it requires a combination of strategies tailored to each person’s unique needs. While some may still need medication as part of their treatment plan, incorporating mindfulness-based practices, somatic exercises, cognitive restructuring, executive functioning skills, and environmental modifications can make a significant impact. The goal is to empower clients to take control of their symptoms in a way that fosters self-confidence, resilience, and long-term success. By implementing these techniques, many individuals find they can manage their ADHD effectively and improve their overall quality of life.