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Support the low mood and the effort of doing things
When everything becomes evidence against you
Unfinished jobs, missed messages and repeated criticism can feed a sense that you are failing. Depression can make these experiences feel like a judgement on your whole life.
Take one recent example to therapy. ‘I did not answer the message’ is an event. ‘I am a terrible friend’ is a conclusion. Explain the ADHD barrier as well: perhaps the message left your mind as soon as you closed it. The aim is to find an accurate explanation and a workable repair, not argue yourself into being cheerful.
Recover activity without creating another impossible list
Behavioural activation is a depression treatment that helps you rebuild activities offering connection, enjoyment or a sense of achievement. With ADHD, the planning can become the obstacle before the activity even begins.
For a short walk with a friend, arrange where to meet and ask them to call when they are ready. For cooking, start with a familiar meal whose ingredients are already there. Agree a manageable version with your therapist instead of making recovery depend on organising a whole new lifestyle.
Use what happened, not a homework score
If an agreed activity did not happen, bring the point where it stopped: choosing it, remembering it, starting it or finding enough energy. A phone note such as ‘remembered, but could not get dressed’ may explain more than an empty worksheet.
Ask to rehearse the next step in the session or involve someone you trust, with your agreement. Help with starting is different from being told the activity matters.
Keep depression visible during ADHD treatment
If concentration improves but you still feel persistently low or cannot enjoy anything, tell your GP or prescriber. Do not assume that better ADHD control should have resolved everything. Ask what support is being offered for the depression and when you will review it.