Whether you're new to therapy or it's missed the mark before, I draw on the approaches with the strongest research base for ADHD, then tailor them to how your brain actually works.
Short version: yes, especially for the parts of ADHD a prescription can't reach.
A strong fit if you can't take medication, would rather not, or want skills and self-understanding that stay with you. It builds the systems and mindset a pill can't.
For many adults, the most powerful combination: medication can open a window of focus, and therapy builds what you actually do with it.
Completely normal, and you don't need it figured out to begin. I help you weigh it up and work in step with whatever you and your doctor decide.
I don't prescribe medication; the work runs alongside your physician or psychiatrist.
ADHD isn't a willpower problem, it's a difference in how the brain manages attention, time, emotion and follow-through. These approaches have the strongest research base for adult ADHD, and each works directly on those mechanics. Tap through to see how, and what fits you.
Disorganization, trouble starting, time blindness and unfinished tasks are core to ADHD. CBT builds external systems and skills around exactly these everyday mechanics, not vague “motivation”, and challenges the “I always fail” thinking built up over years.
The most-studied talk therapy for adult ADHD. UK (NICE) and Australian guidelines recommend CBT-based psychological work as part of evidence-based care — alongside medication, or as the route when medication isn't wanted or isn't enough on its own.
What this means for youYou build real systems for starting, organizing and finishing tasks, and start trusting yourself again.
Safren et al. (2010), JAMARejection sensitivity, overwhelm and big feelings hit ADHD brains hard. DBT skills, mindfulness, distress tolerance and emotion regulation, give you concrete, practised ways to bring the volume down in the moment.
Improved focus, emotion and quality of life in an RCT, holding at six months.
What this means for youYou get practical, repeatable tools to steady big emotions before they take over a moment, day or relationship.
Multicentre RCT (2022), BMC PsychiatryYears of “just try harder” build deep self-criticism. ACT and mindfulness help you meet ADHD with acceptance instead of blame, building self-acceptance and flexibility so you stop fighting your brain and move toward what matters.
The evidence here is earlier-stage than for CBT: a small but growing set of studies links ACT to reduced procrastination and improved mood, and mindfulness-based work for ADHD has randomized-trial support.
What this means for youYou stop fighting your brain, ease the shame cycle and put your energy toward what actually matters to you.
Munawar et al. (2021), Heliyon · Janssen et al. (2019), Psychological MedicineHowever these methods get combined, the delivery is adapted for ADHD. Structured sessions, small and specific between-session practice, and reminders built in rather than assumed.
How ADHD actually shows up for you: what's hardest, what already works, and what you want to be different.
We pick two or three goals and start on the approach that fits them, alongside a couple of concrete systems for the things slipping day to day. Some of this early time goes to ADHD psychoeducation, how attention, memory and motivation actually work, so the strategies make sense rather than arriving as rules.
Once the basics hold, we go into the parts underneath: emotional intensity and rejection sensitivity, the shame that built up over years, how all of it plays out with the people close to you.
We meet weekly, at a standing time. That rhythm does some of the executive-function work for you: a fixed slot to plan around, follow-up on what you tried, and built-in accountability.