Several non-pharmacological strategies can help improve the cognitive symptoms of attention deficit hyperactivity disorder (ADHD) in adults, including inattention and excessive talking. Some evidence-based interventions include:

• Cognitive-behavioral therapy. It helps develop strategies to improve attention, self-regulation, and verbal impulsivity.
• Mindfulness. It has been shown to improve sustained attention and reduce verbal impulsivity in people with ADHD.
• Coaching for ADHD . It can help you take a more practical and structured approach to improving organization and time management.
• Physical exercise. Regular aerobic exercise (running, swimming, dancing) improves executive function and working memory by increasing dopamine and norepinephrine levels in the brain. Strength training has also been linked to improvements in cognitive function.
• Diet and nutrition: The Mediterranean diet, rich in antioxidant acids and fiber, is associated with improved cognitive function and a lower risk of neurological decline; omega-3 (EPA/DHA) has shown improvements in attention and emotional regulation; and reducing ultra-processed foods and refined sugars helps stabilize energy levels and concentration.
• Get enough sleep. Sleep problems are common in adults with ADHD and affect attention and impulse control. A structured sleep routine and good sleep hygiene can help minimize the symptoms of the disorder.
• Cognitive stimulation applications . Tools such as Sincrolab, Cogmed, or Lumosity can strengthen cognitive skills.
• Environmental and organizational adaptations . The use of to-do lists, alarms, and visual organizers to improve attention and the establishment of structured routines.
• Pause and reflection techniques to reduce impulsive verbosity.

A comprehensive approach that includes several of these strategies is recommended to maintain good long-term cognitive health. Consult an ADHD specialist, who will advise you on the most appropriate treatment for your specific case.