Adult ADHD-Focused Therapy
Evidence-based psychotherapy specifically designed for adults with ADHD
Start TherapyWhy ADHD-Specific Therapy?
While medication helps manage ADHD symptoms, therapy addresses the practical, emotional, and behavioral challenges that medication alone cannot fix. Traditional talk therapy often isn't enough for adults with ADHD—you need specialized strategies that account for how your ADHD brain works.
Our ADHD-focused therapy combines proven techniques from Cognitive Behavioral Therapy (CBT), mindfulness, skills training, and coaching to help you build practical systems that actually work with your ADHD, not against it.
What Makes Our ADHD Therapy Different?
ADHD-Specific
Strategies designed specifically for ADHD brains, not generic therapy approaches
Skills-Based
Learn practical tools you can implement immediately in daily life
Structured & Focused
Clear agendas, actionable homework, and measurable progress tracking
Compassionate
Understanding therapists who get ADHD from the inside out
What We Address in ADHD Therapy
We help adults with ADHD overcome challenges in multiple life areas
Work & Career Issues
- Chronic procrastination on important projects
- Missing deadlines despite working hard
- Difficulty with time management and prioritization
- Trouble with boring but necessary tasks
- Poor organization of work materials and emails
- Challenges in meetings (staying focused, speaking impulsively)
- Underachievement relative to intelligence
- Job instability or frequent career changes
Home & Daily Life
- Chronic disorganization and clutter
- Difficulty maintaining routines (morning, evening, exercise)
- Forgetting appointments, bills, or commitments
- Trouble completing household projects
- Financial disorganization (late bills, impulsive spending)
- Poor time awareness and chronic lateness
- Difficulty with meal planning and preparation
- Sleep problems and irregular sleep schedule
Relationships
- Partner frustration with forgetfulness or inattention
- Interrupting or not listening in conversations
- Emotional reactivity and impulsive comments
- Difficulty following through on commitments
- Defensiveness when receiving feedback
- Unequal distribution of household responsibilities
- Social difficulties (missing social cues, talking too much)
- Isolation due to feeling different or misunderstood
Emotional Regulation
- Mood swings and emotional sensitivity
- Low frustration tolerance
- Difficulty managing stress and overwhelm
- Shame and negative self-talk about ADHD struggles
- Anxiety (especially related to deadlines or performance)
- Depression or low motivation
- Impulsive reactions you later regret
- Difficulty "letting go" and relaxing
Our Therapeutic Approach
We integrate multiple evidence-based approaches specifically adapted for ADHD
Cognitive Behavioral Therapy (CBT) for ADHD
The gold-standard treatment for adult ADHD. We help you identify and challenge unhelpful thought patterns that worsen ADHD struggles.
What We Work On:
- Identifying cognitive distortions ("I always fail," "I'll never get this done")
- Challenging negative self-talk and ADHD shame
- Developing realistic, balanced thinking patterns
- Breaking overwhelming tasks into manageable steps
- Building problem-solving skills
- Cognitive restructuring for procrastination and avoidance
Skills Training & Behavioral Strategies
Learning practical, concrete skills to manage the daily challenges of adult ADHD.
Skills We Teach:
- Organization Systems: Simple, ADHD-friendly systems for papers, emails, and belongings
- Time Management: Using timers, calendars, and estimating time realistically
- Planning & Prioritization: Daily planning rituals, prioritization matrices, breaking down projects
- Task Initiation: Overcoming procrastination and getting started on difficult tasks
- Sustained Attention: Working in focused sprints, managing distractions, building focus stamina
- Memory Compensation: External reminder systems, habit stacking, environmental cues
Mindfulness & Self-Regulation
Mindfulness practices adapted for ADHD to improve focus, emotional regulation, and impulse control.
Techniques We Use:
- Brief, ADHD-friendly mindfulness exercises (3-5 minutes)
- Mindful awareness of ADHD patterns and triggers
- Urge surfing for impulsivity
- Grounding techniques for emotional overwhelm
- Present-moment awareness to reduce racing thoughts
- Self-compassion practices to counter ADHD shame
Behavioral Activation
Systematically increasing engagement in rewarding activities to combat procrastination, avoidance, and depression.
What This Involves:
- Activity scheduling to build structure and routine
- Identifying values-based activities that are personally meaningful
- Breaking through avoidance patterns
- Building momentum with small, achievable actions
- Using rewards and positive reinforcement strategically
- Tracking mood and energy patterns
Interpersonal Skills
Improving relationships by addressing how ADHD impacts communication and social interactions.
Relationship Skills:
- Active listening techniques that work for ADHD
- Managing impulsive comments and interrupting
- Communicating ADHD needs to partners, family, and employers
- Setting boundaries and saying no
- Repairing relationships after ADHD-related conflicts
- Reading social cues and context
Strength-Based Approach
Recognizing and leveraging the unique strengths that often come with ADHD.
ADHD Strengths We Cultivate:
- Creativity and thinking outside the box
- Hyperfocus ability when interested
- Energy and enthusiasm
- Quick thinking and spontaneity
- Ability to see connections others miss
- Resilience from overcoming challenges
What to Expect in Therapy Sessions
Our sessions are structured, focused, and action-oriented
Check-In (5-10 min)
Review the past week, celebrate wins, discuss challenges, and check homework from last session.
Agenda Setting (5 min)
Collaboratively set the agenda for today's session based on your priorities and treatment goals.
Skill Building (30-35 min)
Learn new strategies, practice skills, problem-solve challenges, and work on treatment goals.
Homework Planning (5-10 min)
Agree on specific, realistic homework to practice new skills between sessions.
Session Details
Frequency
Weekly sessions initially (45-50 minutes), tapering to bi-weekly as skills develop
Duration
Most clients work with us for 3-6 months, though some continue longer for ongoing support
Format
Available in-person or via secure video (telehealth)
Materials
Worksheets, tracking tools, and resources provided throughout treatment
What You Can Expect from ADHD Therapy
With commitment and practice, most clients experience significant improvements
Better Organization
Develop systems that keep your space, schedule, and tasks organized with less effort
Improved Time Management
Arrive on time, meet deadlines, and have realistic time awareness
Reduced Procrastination
Start tasks more easily and follow through to completion
Enhanced Focus
Sustain attention on important tasks despite distractions
Better Emotional Control
Respond thoughtfully rather than react impulsively in challenging situations
Stronger Relationships
Communicate more effectively and reduce ADHD-related relationship conflicts
Increased Self-Esteem
Replace shame and negative self-talk with self-compassion and confidence
Work Success
Improve performance, productivity, and career satisfaction
Life Balance
Create routines that support health, relationships, and personal goals
Who Benefits from ADHD Therapy?
Working Professionals
Struggling with productivity, organization, or time management at work. Want to advance in career without ADHD holding you back.
Graduate Students
Managing complex long-term projects, research, writing, and multiple deadlines with ADHD.
People in Relationships
ADHD is causing relationship conflicts. Want to improve communication and reduce partner frustration.
Stay-at-Home Parents
Managing household responsibilities, children's schedules, and daily routines with ADHD.
Those on ADHD Medication
Medication helps with focus but doesn't teach organizational skills or address emotional issues.
Late-Diagnosed Adults
Recently diagnosed and need to understand ADHD, develop coping skills, and process years of struggles.
Frequently Asked Questions
Do I need an ADHD diagnosis to do ADHD therapy?
Ideally, yes. If you haven't been formally diagnosed, we can provide an evaluation first. ADHD therapy is most effective when we know for certain you have ADHD.
Can I do therapy if I'm also taking ADHD medication?
Absolutely! In fact, the combination of medication + therapy is more effective than either alone. Medication helps with focus and attention, while therapy teaches practical skills.
How is ADHD therapy different from regular therapy?
ADHD therapy is more structured, skills-focused, and action-oriented. We focus on practical strategies rather than just insight. Sessions have clear agendas and homework assignments.
How long does ADHD therapy take?
Most people see significant improvement in 12-24 sessions (3-6 months). Some continue longer for ongoing support, while others taper to monthly check-ins after learning core skills.
Is ADHD therapy available online?
Yes! Virtual ADHD therapy via secure video is just as effective as in-person and often more convenient for adults with ADHD.
Will I have homework between sessions?
Yes. Practicing new skills between sessions is crucial for progress. We keep homework realistic and manageable for people with ADHD.
What if I'm not good at "doing homework"?
We get it—homework completion is hard for ADHD! We'll start small, problem-solve barriers, and help you develop systems to follow through. No judgment if you don't complete it.
Ready to Thrive with ADHD?
Learn the skills and strategies that will transform how you manage your ADHD