Problem solving skills for people with ADHD

Problem Solving in ADHD
Site Icon

ADHD is a nuanced neurological condition with three distinct subtypes — inattentive, hyperactive/impulsive, and combined type. The first line therapies for ADHD are pharmacological therapies. There are no current first line behavioural based therapies specifically for ADHD. Behavioural based therapies often come into play when someone has comorbid problems such as depression and anxiety. However there are psychological strategies that can aid someone with ADHD. One psychological strategy is problem solving.

Living with ADHD can be challenging, especially when it comes to managing day-to-day tasks and responsibilities. One of the most effective ways to cope with ADHD is to develop problem-solving skills that can help you overcome obstacles and achieve your goals. Here are some practical tips for using problem-solving skills on a day-to-day basis:

  1. Identify the problem: The first step in problem-solving is to identify the problem. Be specific about what the problem is and why it’s a problem. Write it down if that helps you clarify things.
  2. Brainstorm solutions: Once you’ve identified the problem, brainstorm as many possible solutions as you can think of. Don’t worry about whether they’re realistic or not – just get them down on paper.
  3. Evaluate the solutions: After you’ve come up with a list of solutions, evaluate each one. Consider the pros and cons of each option, and think about how each solution would impact your life.
  4. Choose the best solution: Based on your evaluation, choose the solution that seems like the best fit for your needs and goals.
  5. Take action: Once you’ve chosen a solution, take action. Make a plan for how you’re going to implement the solution, and break it down into smaller steps if necessary.
  6. Evaluate the outcome: After you’ve implemented the solution, evaluate how it worked. Did it solve the problem? If not, why not? Use this information to adjust your approach for next time.

Using problem-solving skills can be incredibly helpful for people with ADHD, but it’s not always easy to do on your own. If you’re struggling to manage your ADHD symptoms, it might be helpful to seek professional support. The Centre for Clinical Psychology in Melbourne offers evidence-based treatment for some of the common comorbid problems that occur with ADHD, such as depression and anxiety. Similarly we can help with other interventions or psychological strategies  that can help you manage your symptoms and achieve your goals.

Our experienced therapists can work with you to develop problem-solving skills and other coping strategies that can make a real difference in your life. To book an appointment, call us on 03 9077 0122 or visit our website at Don’t let ADHD hold you back – take action to improve your life today.


American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: Author.

Australian ADHD Professionals Association (2022) Australian EvidenceBased Clinical Practice Guideline For Attention Deficit Hyperactivity Disorder (ADHD)