I’m only a few months into treatment for the first time at 46. I too have not landed on an effective medication or therapy. I’ve seen improvements, but not enough to feel that I can improve the quality of my life.
Adult ADHD is a relatively new discovery compared to childhood ADHD. And as such, there’s more to learn about it. Currently, the treatment provided is just the same treatment that works for children. I suspect we will eventually learn that those of us that are diagnosed later in life have unique challenges that current treatments don’t address. For example, we have decades of ADHD reinforced bad habits that children simply do not yet have.
Cognitive therapy is a good idea. I doubt that it alone will be helpful, but perhaps combined with the medication that worked the best it will be.