Occupational Therapy for ADHD: Understanding ADHD and How OT Can Help Neurodivergent Adults
- Stella Billerey
- Oct 8
- 4 min read
Updated: 2 days ago
Living with ADHD as an adult can bring unique challenges, especially when you’re also navigating neurodivergence and queer identity. If you’re curious about how Occupational therapy (AKA OT) can support you, and what ADHD really means, this post breaks down the essentials in a supportive, affirming way.
Occupational Therapy for ADHD: What It Is and How It Helps Neurodivergent Adults
ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental difference, not a flaw or failing. It affects how your brain manages attention, impulses, and energy. ADHD is often misunderstood, but it’s more than just being “distracted” or “hyperactive.” It can show up as:
Difficulty organising tasks or managing time
Feeling overwhelmed by routines or changes
Struggling with focus, memory, or motivation
Experiencing emotional ups and downs
Many adults with ADHD are creative, dynamic, and deeply empathetic, yet may have spent years masking their differences to fit in. For queer and neurodivergent adults, masking can be especially exhausting, as you might feel pressure to hide multiple parts of your identity at once.
The Science Behind Occupational Therapy for ADHD
A growing body of research supports Occupational Therapy for ADHD. UK guidelines highlight the importance of flexible, client-led approaches that adapt to your unique needs and context. This means examining your daily life, routines, and sensory experiences, rather than reducing you to just your symptoms.
Breaking down big goals into manageable steps
Identifying sensory triggers and soothing strategies
Using time management and planning tools
Building emotional regulation techniques, such as mindfulness or grounding
How Occupational Therapy for ADHD Supports Neurodivergent Adults
Occupational therapy for ADHD is about helping you live life on your terms. For ADHD, OT can offer practical tools and gentle guidance to support:
Building sustainable routines and habits
Managing sensory sensitivities
Improving emotional regulation
Finding strategies for executive function challenges (like planning, prioritising, or starting tasks)
Creating environments that work for you, not against you
My approach is person-centred, trauma-informed, and neurodivergent-affirming. That means you’re met with understanding and care and never judgment or deficit language. Together, we explore what’s actually helpful for you, rather than pushing generic solutions.
Sensory Profiling in Occupational Therapy for ADHD
Many adults with ADHD experience the world in ways that are uniquely their own. Sensory profiling is an important part of Occupational Therapy; it’s about exploring how you process sights, sounds, textures, movement, and more.
What is sensory profiling?
Sensory profiling is a collaborative process where we look at the types of sensory input that help you feel calm, focused, or safe and those that might lead to overwhelm or shutdown. For example, some people with ADHD are extra sensitive to noise or light, while others might crave movement or touch.
Why does this matter for ADHD?
Understanding your sensory preferences can make a huge difference in daily life. When you know what supports your nervous system, you can:
Create environments that feel comfortable and safe
Build routines that include sensory “breaks” or calming activities
Advocate for your needs at work, home, or in relationships
How does OT use sensory profiling?
In OT, we might use questionnaires, creative activities, or simple conversations to map out your sensory likes and dislikes. Together, we develop practical strategies, like using noise-cancelling headphones, fidget tools, or calming scents, to help you manage sensory overload and thrive in your routines.
Sensory profiling isn’t about “fixing” you, it’s about celebrating your unique way of experiencing the world and finding what works for you. It’s a powerful step toward self-understanding and self-advocacy.
Real-Life Examples: OT in Action for ADHD
Occupational Therapy isn’t one-size-fits-all. Here are a few ways OT can support adults with ADHD:
Designing morning or evening routines that feel realistic (not overwhelming)
Creating visual reminders or using tech tools to manage appointments and commitments
Exploring sensory-friendly ways to unwind after a stressful day
Working through masking and unmasking in safe, affirming spaces
Lived Experiences: Neurodivergent and Queer Adults
For many queer, neurodivergent adults, finding an OT who “gets it” can be life-changing. You deserve support that honours your identity and lived experience. In my practice, I centre your strengths, values, and preferences, never pushing “normal” (because let's face it, what is that really anyway?!) and we move beyond deficit-based standards and language (because words matter).
Feel more confident in routines and boundaries
Navigate masking and unmasking in safe, affirming ways
Build self-advocacy skills for work, relationships, and healthcare
Why Affirming, Inclusive OT Matters
Many traditional approaches to ADHD focus on “fixing” or “overcoming” differences. In my practice, I celebrate neurodivergence and queer identity as strengths. Affirming, inclusive OT means:
Respecting your lived experience and self-knowledge
Recognising how societal pressures impact mental health and masking
Creating a space where you don’t have to hide any part of yourself
Frequently Asked Questions About OT and ADHD
Do I need a formal ADHD diagnosis to benefit from OT?
Nope! Many people who are self-identified or exploring their neurodivergence find OT helpful.
Is OT only about work or “productivity”?
Definitely not! OT is about your whole life, work, home, relationships, rest, and play.
How is OT different from coaching or therapy?
OT blends practical, real-world, holistic strategies with a deep understanding of mental health, sensory needs, and daily function. It’s hands-on and collaborative.
How to Get Started with OT for ADHD
If you’re curious, the first step is often a free discovery call. This is a chance to ask questions, share your experiences, and see if OT feels like a good fit.
You can book a call here, or explore more about OT & Yoga services.
With warmth,Stella
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