Whether you’re someone living with attention-deficit/hyperactivity disorder (ADHD) or supporting a loved one who is, it’s important to know that managing ADHD without medication is possible—and that there are compassionate, effective strategies available. However, finding the proper ADHD treatment for your case can feel challenging.

Northeast Health Services believes in treatment that supports you and meets you where you are. If you’re exploring ADHD treatment outside of medication, we’re here to help. Call 508.794.8711 to connect with our caring team today.

What are the signs of untreated ADHD?

Patterns of inattention, impulsivity, and hyperactivity often characterize attention-deficit/hyperactivity disorder. These symptoms can affect daily life in ways that aren’t always obvious. Many people go undiagnosed for years—especially women, people of color, and adults—because their symptoms don’t match outdated stereotypes.

Here are some of the signs of untreated ADHD that may show up in day-to-day life:

• Difficulty focusing or staying on task—even with activities you enjoy
• Chronic procrastination or trouble finishing projects
• Feeling easily overwhelmed or disorganized
• Forgetting important dates, tasks, or conversations
• Struggles with time management or being consistently late
• Impulsive decisions that lead to conflict or regret
• Emotional dysregulation—feeling things more intensely than others

When ADHD goes unmanaged, it can contribute to challenges with self-esteem, relationships, and work. Adults with untreated ADHD are more likely to experience anxiety and depression.¹ The good news is, there are non-medication approaches that can help you thrive.

Can you manage ADHD without medication?

Yes, many people are managing attention-deficit/hyperactivity disorder without medication by using behavioral tools, structured support, and therapy. Current research has found that behavioral interventions are effective in helping people improve executive functioning and emotional regulation, primarily when supported by therapy and coaching.²

This approach may appeal to those who have experienced side effects with stimulant medications or who prefer a more holistic or therapy-focused path. At Northeast Health Services, our therapists work closely with you to explore what combination of tools will work best—because treatment on your terms is what matters most.

6 helpful strategies for managing ADHD without medication

Everyone’s experience with attention-deficit/hyperactivity disorder is different, which is why it’s essential to find what works best for you. These non-medication approaches are backed by research and can offer meaningful support.

1. Cognitive-behavioral therapy (CBT)

CBT is an evidence-based therapy that helps people build skills to manage impulsivity, emotional regulation, and negative self-talk. While CBT alone isn’t a “cure” for ADHD, it can make a meaningful difference in managing symptoms and improving daily functioning. Our therapists also use other modalities, and we’ll always tailor treatment to your needs—not just a single approach.

2. ADHD coaching

Coaching helps build the executive functioning skills ADHD tends to disrupt: planning, prioritizing, goal setting, and follow-through. A coach can work with you to create accountability systems and routines that work for your lifestyle, not against it.

3. Environmental modifications

Making changes to your physical environment can significantly reduce distractions and boost productivity. This might involve using noise-canceling headphones, organizing your workspace into specific zones, or incorporating visual cues such as color-coded calendars and task lists. Digital tools like timers, task management apps, and calendar reminders can also be helpful. Similarly, physical tools such as whiteboards, sticky notes, labeled storage, and visual schedules can keep you organized and focused. Even minor adjustments can significantly impact your ability to concentrate and feel more in control.

4. Mindfulness practices

Mindfulness and meditation can help slow racing thoughts and bring awareness to impulsive patterns. Mindfulness-based apps offer guided sessions specifically for focus and attention. Studies have shown that mindfulness can help reduce hyperactivity and increase emotional regulation in adults with ADHD.

5. Exercise and movement

Regular physical activity has been shown to improve concentration, mood, and executive function in people with ADHD. You don’t need to run marathons—anything that gets you moving counts, from dancing and yoga to biking and walking. Studies show moderate aerobic activity can significantly improve attention and reduce ADHD symptoms.³

6. Therapy and support systems

Living with ADHD can be isolating, especially when others don’t understand what you’re going through. Therapy offers a space to unpack those experiences, build coping skills, and reconnect with your strengths. Group therapy or ADHD support groups can also provide a sense of belonging and shared understanding.

What if you’re not sure whether you have ADHD?

It’s more common than you might think. ADHD often goes unnoticed in adults, especially in people who have learned to “mask” symptoms or compensate in other ways.

If you’re noticing patterns of distractibility, emotional overwhelm, or chronic disorganization, it might be worth exploring with a mental health professional. Northeast Health Services doesn’t provide diagnostic services for ADHD, but we can help support you with therapy, behavioral strategies, and medication management if you already have a diagnosis.

What to do when ADHD feels overwhelming

It’s easy to feel defeated when your brain seems to be working against you. You may think, “Why can’t I just get it together?” But attention-deficit/hyperactivity disorder isn’t a matter of willpower. It’s a neurodevelopmental condition that affects how your brain processes information and organizes behavior.

The critical thing to remember is that you’re not alone, and some people understand what you’re going through. Managing ADHD without medication is not about doing more. It’s about doing things differently in a way that works for your mind, your goals, and your life.

Connect with Northeast Health Services and get started on ADHD treatment that works for you

Northeast Health Services is proud to serve our local communities throughout Massachusetts with therapy, psychiatric care, and support services that honor each person’s unique strengths. You don’t have to navigate ADHD alone. Our experienced team can work with you to find a non-medication approach that supports your daily functioning and mental well-being. We believe in treatment that supports you and is on your terms. Give us a call today at 508.794.8711 to learn more.

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.

Footnotes:

1. PubMed Central. “The prevalence of psychiatric comorbidities in adult ADHD compared with non-ADHD populations: A systematic literature review.” Accessed July 9 2025.
2. PubMed Central. “A review of recent treatments for adults living with attention-deficit/hyperactivity disorder.” Accessed July 9 2025.
3. PubMed Central. “Emerging Support for a Role of Exercise in Attention-Deficit/Hyperactivity Disorder Intervention Planning.” Accessed July 9 2025.