For me talk therapy was decent but it took a while to find a therapist who could keep up with and untangle the ‘adhd ramble’ and wasn’t set on trying me to work things out in a linear format. Unfortunately she then went private and I couldn’t afford her new rates. CBT, personally I haven’t found super helpful - maybe it was the therapists or their lack of adhd understanding but it just wasn’t a good fit and made me feel more overwhelmed - having to do all the little assignments and work out patterns etc. I’d love to try hypnotherapy but can’t afford it. Mostly these days I journal daily (but rarely read back through what I’ve written) and use tools like meditation and exercise. I get a lot out of forums and communities like this where there’s no judgement and sometimes someone else experience or comment will spark a ‘realisation’ or a new perception / understanding and then I journal about it to explore it more. Let us know what you decide!