How Occupational Therapy helped me take control of my ADHD

[GreenGrass24]

Hey everyone,

I wanted to share something personal with you all. Living with ADHD has always felt like I was running on a treadmill set to the wrong speed—constantly trying to catch up, but never quite getting there. For so long, I thought this was just how life had to be. But then I discovered occupational therapy, and it’s honestly changed everything for me.

Life Before OT

To be totally honest, I felt like I was failing at being an adult. I was forgetting important dates, misplacing things constantly, and struggling to stay on top of even basic tasks like paying bills or remembering to eat lunch. I’d beat myself up about it, which just made everything worse.

Medication helped a bit with focus, but it wasn’t enough. I needed more practical tools and strategies to help me feel like I had some control over my life. That’s when a friend suggested I look into occupational therapy, and I figured—why not? I had nothing to lose.

What Occupational Therapy Did for Me

Meeting my occupational therapist for the first time felt like a weight lifting off my shoulders. Instead of feeling judged or misunderstood (something I’d gotten used to), I finally felt seen. My therapist didn’t try to "fix" me. Instead, they helped me figure out ways to work with my ADHD, not against it.

Here’s how OT made a difference for me:

Getting Organized Without Overwhelming Myself

My therapist helped me create a system to organize my life—one that actually worked for me. I learned how to use simple tools like a color-coded calendar, sticky notes, and even alarms on my phone to keep track of things. Instead of feeling overwhelmed by everything I needed to do, I could finally see a clear path forward.

Managing Sensory Overload

I didn’t even realize how much sensory stuff was affecting me until OT. Crowded, noisy places would drain me, but I never knew why. My therapist showed me ways to manage it, like using noise-canceling headphones or taking breaks to recharge. Little things, but they’ve made such a big difference.

Building Routines That Work for Me

Before OT, I was constantly trying to stick to rigid schedules that I could never follow. It felt like failing, every single day. My therapist helped me create routines that fit my life—things like setting a morning “anchor” (making coffee and journaling) or breaking big tasks into smaller steps. It’s not perfect, but it works.

Learning to Be Kind to Myself

This was the biggest breakthrough for me. My OT didn’t just teach me strategies; they helped me change the way I talked to myself. Instead of beating myself up when I forgot something or got distracted, I learned to pause, reset, and keep going.

Where I Am Now

I’m not going to lie and say everything’s perfect now, but I feel like I’ve finally got my footing. I’m more organized, less stressed, and way kinder to myself. I can see my progress in small things—like remembering to pay my bills on time or actually finishing a project I started.

OT didn’t “cure” my ADHD, but it gave me the tools to live with it, instead of constantly fighting against it.

If you’re struggling with ADHD and feeling like you’re stuck in survival mode, I really recommend looking into occupational therapy. I used a platform called Melo (hellomelo.co/). It’s been a lifeline for me, and I think it could be for you too.

I’d love to hear from anyone else who’s tried OT or is thinking about it. What’s worked for you? Let’s share tips and support each other!

[ADJB]

Your experience is very good to hear. I have been on medication (50mg Elvanse - Vyvanse in the US) and seeing a psychotherapist since I was diagnosed - I've been seeing them for almost a year now. We've covered a lot of ground although it can sometimes feel like a drop in the ocean. However, I feel ready for the next step (alongside continuing psychotherapy) and I have been reflecting on what that could be. I hadn't thought about occupational therapy but I will put this on my list of options. I might have to do a bit of overthinking about it - old habits die hard.

Like you, I felt I was constantly trying to catch up, but never quite getting there. In my career, progress has seemed tougher than it should be. There was a feeling that climbing the ladder wasn't going well - getting off the bottom rungs of that ladder seemed virtually impossible. No matter how many rungs I seemed to climb, I never got much beyond the first few - just like an endless and very frustrating nightmare. A nightmare where cause and effect are de-coupled.

It's inspiring to hear of the positive change you've enjoyed through working with an occupational therapist and I look forward to seeing what difference it might make for me too if I go down that route. I hope things continue to improve for you, and that you can put an ever-increasing healthy distance between you and your past experience at the hands of ADHD

[GreenGrass24 in reply to ADJB]

Thank you for sharing your journey as well - it really sounds like you’ve put so much thought and effort into this. I know how frustrating it can be to feel like you’re working so hard but not getting where you want to be. I’m really glad you’re considering occupational therapy. It made such a difference for me, and I hope it can do the same for you too. You’ve come so far already - I’m rooting for you as you take this next step!

[WonderSher]

Great success advice! Is OT for ADHD covered by insurance?

[KentuckTD in reply to WonderSher]

Everyone’s insurance is different! Yours might cover it.

[GreenGrass24 in reply to WonderSher]

Yes if your plan covers it! I paid a copay for my sessions booked through Melo.

[adhdprocrastinator]

Thanks for sharing your experience in such detail! I always focused on the mobility aid aspects of OT, but this sounds a lot like what ADHD productivity coaching did for me. Glad to hear there are multiple treatment paths

[GreenGrass24 in reply to adhdprocrastinator]

Yes, totally - OT can feel a lot like ADHD coaching, but the big plus is that it’s often covered by insurance, unlike coaching, which can get really pricey. It’s such a great option as I was looking for something more affordable.

[ESP95]

Thank you for the information! I was looking into a life coach but this sounds like what I’m looking for! Did your psychiatrist refer you? Or how did you find your OT? Also curious (like another post) if your insurance covered the cost?

[GreenGrass24 in reply to ESP95]

I found my OT through this platform called Melo (hellomelo.co/) without any referral. And yes, I just paid a copay for my sessions.

[apelzl31]

Thanks for sharing. I'm going to look into OT now too. I really appreciate everyone who takes the time to post their experiences. It's so valuable and could be so impactful and even life-changing.

[Lanego]

Do you think this would work for a 12 year old? We've been down the medication route but too many side effects for her. The psychiatrist mentioned an executive function coach.

[GreenGrass24 in reply to Lanego]

Yes totally. OTs also help with executive function management which I think it's similar to what an EF coach does? OTs can also do more than that like sensory processing and it's covered by insurance, which is an important factor for me to consider my options.

[SoftLilac]

I want to thank you so much for having taken the time to share . My occupational therapist made me cry as Nd give up at the second visit . I will try all the tips you shared and please if you forgot something important keep sharing . It is a tremendous relief.

[LittleOl-Lady]

thanK you so much for sharing. I wonder how an OT is different from an ADHD coach. I tried a Life coach before I was diagnosed with ADHD, thinking it would help me find a better job. I spent a lot of money while on unemployment and I can't say it changed my life in anyway.

Having been diagnosed very recently and starting Ritalin, which has limited benefits, I still need help with executive dysfunctionality. I was going to try a professional organizer but have decided to look for an ADHD coach, instead. I will check out the melo site too. Thanks again.

[GreenGrass24 in reply to LittleOl-Lady]

I think they are similar in a way that both offer practical action-oriented coping strategies for managing ADHD. Both can help with executive function management etc. The big plus for OT is they are licensed healthcare professionals and the sessions can be covered by insurance. ADHD coaching is just too expensive for me.