I think this is where things diverge depending on what troubles the ADHD brings you. It's kinda like debugging a program except the program is your brain - and yeah in the UK it's medication only by default, had to sort out the CBT side of things myself when I realised the meds were helping but not quite doing enough alone.
I originally went for help with low confidence which expanded out to digging into and addressing self-esteem, confidence, social anxiety, procrastination, and perfectionism.
If I'd taken one general thing from it though it's "do I have evidence or is this an assumption?" - if I have no evidence (that I'm terrible at my job, I did bad, that guy hates me, etc) then I should reevaluate if it's even accurate before doing anything with the thought
Writing things down when things go wrong was a big part of it too - what's the situation, what led to the situation, is it possible to view the situation in a better light, if not how can I fix the situation, if I can't fix things myself is there anyone that can help me with this situation rather than wallowing in it. That sort of thing.
As I say I imagine it'll differ from person to person so other people may have an entirely different experience with it, I'm not sure. Definitely worked for my systems/coding flavoured brain though, really was like debugging faults in a program. Figure out the underlying issue, try a fix, did it work? y/n? If no, try another fix. If yes, work on the next problem.
I originally went for help with low confidence which expanded out to digging into and addressing self-esteem, confidence, social anxiety, procrastination, and perfectionism.
If I'd taken one general thing from it though it's "do I have evidence or is this an assumption?" - if I have no evidence (that I'm terrible at my job, I did bad, that guy hates me, etc) then I should reevaluate if it's even accurate before doing anything with the thought
Writing things down when things go wrong was a big part of it too - what's the situation, what led to the situation, is it possible to view the situation in a better light, if not how can I fix the situation, if I can't fix things myself is there anyone that can help me with this situation rather than wallowing in it. That sort of thing.
As I say I imagine it'll differ from person to person so other people may have an entirely different experience with it, I'm not sure. Definitely worked for my systems/coding flavoured brain though, really was like debugging faults in a program. Figure out the underlying issue, try a fix, did it work? y/n? If no, try another fix. If yes, work on the next problem.