Cognitive Behavioural Therapy (CBT) For ADHD

Improved Organisation and Time Management

Enhanced Focus and Reduced Distraction

Healthier Thinking Patterns and Greater Emotional Resilience

Increased Motivation and Task Initiation

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Cognitive-Behavioral Therapy (CBT) Exercises for ADHD

Living with ADHD often means juggling competing impulses, distractions, and disorganisation. CBT offers a hands-on, structured way to develop skills that help manage these challenges in daily life.

Rather than focusing purely on “talking about problems,” CBT emphasises practical strategies that can be applied immediately—both in therapy sessions and out in the world.

This page describes how CBT works in ADHD, key domains and exercises, and what benefits clients may experience.

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How CBT Applies to ADHD

CBT is founded on the principle that thoughts, emotions, and behaviours are interconnected.

For individuals with ADHD:

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    Unhelpful thinking patterns (e.g. “I’ll never finish this”) can fuel procrastination and frustration.

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    Behavioural strategies (routines, planning, structuring environment) can compensate for executive function difficulties.

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    Through consistent practice, clients learn to break the cycle of avoidance and dysfunction.

In adult ADHD models, CBT is often modular — combining psychoeducation, organization/time management, reducing distractibility, and adaptive thinking (cognitive restructuring) as core modules.

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What Clients Can Expect

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    Structured sessions with agendas: Each session typically begins with reviewing recent efforts, introducing one or more new skills, and planning homework.

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    Homework and real-life application: Clients practise CBT exercises between sessions, applying them in daily life to reinforce skills.

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    Tailoring to individual needs: Therapists adjust pace, module emphasis, and tools according to the client’s symptom profile, strengths, and challenges.

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    Skill consolidation over time: Repetition and reinforcement lead to greater automaticity in using these strategies.

Frequently, a typical program involves 12–15 sessions, though length may vary depending on complexity and goals.

Core Domains & Sample CBT Exercises

Below are key domains addressed by CBT for ADHD and illustrative exercises suited for private or clinical practice.

Domain

Purpose

Example Exercises

Organization & Planning

To provide external scaffolding for tasks and reduce overwhelmingness

Develop a unified system: a daily calendar + “to-do” list; prioritisation of tasks; break large projects into discrete steps

Reducing Distractibility

To manage impulsivity, wandering attention, and environmental triggers

Use environmental modifications (e.g. minimise clutter, block distractions), schedule “focus windows”, practice brief attention exercises

Adaptive Thinking / Cognitive Restructuring

To identify and shift negative or automatic thoughts that undermine engagement

Thought-recording, challenging unhelpful beliefs (“I always fail”), replacing with balanced alternatives

Procrastination & Task Initiation (optional module)

To address avoidance and inertia

The “5-minute rule” (commit to beginning a task for 5 minutes), micro-tasking, reward systems

Relational / Partner Involvement (optional)

To foster external support and accountability

Educating partners or family about ADHD, jointly planning task support, encouraging positive communication patterns

Organization & Planning

Purpose: To provide external scaffolding for tasks and reduce overwhelmingness

Example Exercises: Develop a unified system: a daily calendar + “to-do” list; prioritisation of tasks; break large projects into discrete steps

Reducing Distractibility

Purpose: To manage impulsivity, wandering attention, and environmental triggers

Example Exercises: Use environmental modifications (e.g. minimise clutter, block distractions), schedule “focus windows”, practice brief attention exercises

Adaptive Thinking / Cognitive Restructuring

Purpose: To identify and shift negative or automatic thoughts that undermine engagement

Example Exercises: Thought-recording, challenging unhelpful beliefs (“I always fail”), replacing with balanced alternatives

Procrastination & Task Initiation

Purpose: To manage impulsivity, wandering attention, and environmental triggers

Example Exercises: The “5-minute rule” (commit to beginning a task for 5 minutes), micro-tasking, reward systems

Relational / Partner Involvement

Purpose: To foster external support and accountability

Example Exercises: Educating partners or family about ADHD, jointly planning task support, encouraging positive communication patterns

Benefits of CBT Exercises for ADHD

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    Strengthened executive functioning (planning, task initiation, time management)

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    Reduced procrastination and increased productivity

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    Improved emotional resilience, less frustration when challenges arise

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    Shift from self-criticism or defeatist thinking toward more adaptive, constructive self-talk

These benefits support not only symptom management but also improved quality of life, relationships, and daily functioning.

Begin Cognitive Behavioural Therapy for ADHD

For those ready to explore CBT as part of their ADHD treatment journey, working with a therapist who understands both neurodiversity and evidence-based behavioural strategies can be life-changing. CBT empowers individuals to develop practical coping tools, strengthen focus and organisation, and build lasting confidence — creating a foundation for sustainable growth and wellbeing.

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Our Specialised ADHD & Autism Therapy Programmes

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR has been shown to reduce trauma symptoms, which are more prevalent in neurodivergent individuals due to social and sensory stressors (Lobregt-van Buuren et al., 2019). This therapy helps process difficult experiences that may be contributing to current challenges.

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    Processing of traumatic experiences

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    Reduced anxiety

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    Improved confidence

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    Decreased emotional triggers

Cognitive Behavioral Therapy (CBT)

CBT helps individuals manage anxiety, low mood, and emotional regulation challenges commonly associated with ADHD and Autism. Research by Sukhodolsky et al. (2013) demonstrates its effectiveness in developing practical coping strategies and reshaping challenging thought patterns.

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    Improved anxiety management

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    Better emotional regulation

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    Enhanced problem-solving skills

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    Increased self-awareness

Dialectical Behavior Therapy (DBT)

DBT is especially effective for emotional dysregulation and impulsivity—key features of ADHD and Autism (Fleischhaker et al., 2011). This approach combines acceptance and change strategies to help clients develop mindfulness, distress tolerance, and interpersonal effectiveness.

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    Enhanced emotional regulation

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    Reduced impulsivity

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    Improved relationships

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    Better stress management techniques

Dyadic Developmental Psychotherapy

This attachment-focused therapy strengthens the parent-child bond and develops co-regulation skills. Particularly helpful for younger children, dyadic therapy builds emotional resilience and improves family relationships through enhanced understanding and connection.

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    Stronger parent-child connections

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    Improved attunement

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    Enhanced co-regulation skills

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    More secure attachment patterns

Systemic Family Therapy

Supporting the whole family system, this approach improves communication and reduces stress by addressing relational patterns that affect everyone (Carr, 2019). It helps families understand how ADHD and Autism impact family dynamics and develop strategies that work for everyone.

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    Improved family communication

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    Reduced household stress

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    Better understanding of neurodivergent needs

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    Practical strategies for family harmony

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Who Can Benefit?

Our therapy programs are designed for:

  • Children with ADHD and/or Autism

  • Teenagers navigating school and social challenges

  • Adults seeking better symptom management

  • Parents and carers looking for effective support strategies

  • Families adjusting to a new diagnosis

  • Individuals with or without formal diagnosis who identify with ADHD or Autism traits

Why Choose Our Programmes?

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Evidence-Based: backed by scientific research

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Family-Centered: We support  parents, carers, and family members

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Convenient: Available online via secure video call

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Specialised: therapists are trained in neurodevelopmental conditions

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Flexible: 12-week programs booked in manageable 6-session blocks

adult adhd assessment

Book Your Therapy Appointment

Book your first appointment by selecting a date and time below and filling out some quick details.

We book our therapy sessions in groups of 6, your remaining 5 appointments will be scheduled with your therapist in your first appointment.

Got a Question?

Not sure about booking an appointment just yet? Need more info about the process? Ask us anything using our contact form below!

You can also call us on 020 39897789 or email at  info@privateadhd.com

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FAQs

A few of our frequently asked questions about our ADHD and Autism Therapies

How do I know which therapy is right for me or my family member?

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During our initial consultation, we'll assess your specific needs and goals to recommend the most appropriate therapy approach. Many clients benefit from a combination of approaches tailored to their unique situation.

Is a 12-week program really necessary?

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While the program runs for 12 weeks, we split it into two manageable 6-session blocks. This structure provides the consistency needed for lasting change, especially for neurodivergent individuals who often benefit from routine and structured support.

Do you offer in-person sessions?

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Currently, all our sessions are delivered via secure video call. This allows us to provide flexible, high-quality support without travel, which works particularly well for clients with sensory sensitivities or busy schedules.

Will these therapies work without medication?

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Our therapeutic approaches can be effective both as standalone treatments and as complements to medication. We work with your existing medical providers to ensure coordinated care.

How are parents and family members involved?

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Depending on the therapy type and client's age, family involvement varies. For children and teens, parents are often integral to the therapy process. For adults, family participation is optional but encouraged when beneficial.

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The doctor was very nice and I had a great experience with him. During our online appointment. He was incredibly helpful and efficient getting me a quick appointment and understanding that the medication i'm on now isn't right, and ordering the right medication without any hassle. What really stood out was how clearly he explained ADHD in a way that other doctors haven't. He made me have a much clearer understanding of the next steps in my treatment. I truly appreciate his calm...
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I’ve known I had ADHD for years. When I used to work in a college, my Head of College told me, and that was quite significant because I assumed he was quite knowledgeable. Fast forward a few years, I discovered self-development, therapy, and spent 10 years deep in that. A few years later, I thought, let’s get assessed. I never thought I needed to do this, especially as someone who has achieved financial success. But this time, I considered it because I realized I needed to slow down mentally and be more strategic. I did a lot of research into private ADHD clinics. What I found from places like Reddit is that most do the assessment within a week, but the diagnosis takes another week, and then nearly a month for treatment because that’s a separate appointment. Some of them are even inefficient, you still need to go to the GP for a blood pressure check, even though I can do this at home and record it on video. Then I came across Private ADHD. I booked a same day appointment, 1 PM for a 6 PM slot. Before booking, I had a few questions, which were answered quickly. Unlike other sites where you’re stuck with slow chat boxes, I got responses straight away via WhatsApp, which made things so much easier. Once I booked, they sent me a long form to complete. That actually put me at ease because I knew they were properly considering everything before making a decision. My mum even completed part of it, which added more insight. A few hours later, I was on a live call. He went into detail, asked me a lot of questions, and of course, I already knew I had ADHD. I was very nervous about taking medication, but they answered all my questions. He even referenced scientific studies I could read or watch, which helped a lot. He explained the treatment options, and the next day, I had my medication, all thanks to their private prescription and links to same day delivery pharmacies. Since taking the medication, my life has completely changed. \t•\tI’m not impulsive, I can literally sit at my desk without constantly getting up. \t•\tI’m getting tasks done without procrastinating. \t•\tMy focus at work is deep, I can lock in and actually finish things. \t•\tI’m driving sensibly instead of being all over the place. \t•\tI have so much control over my emotions. For years, I thought therapy was the key to getting my emotions in control. I didn’t need therapy, I needed medication. I used to be all about the holistic approach, but my view on medication has completely changed. He made a great analogy, he said I’m like a Ferrari, going from 0 to 100 instantly, but now, I’m learning to go slower and use other gears. This has other benefits I never even considered. I’m so grateful that I can now access the full part of my brain that I never knew I could. On top of that, they offers WhatsApp support, which is incredible. From appointment to treatment was less than 24 hours. I’m genuinely so thankful. If you’re thinking about getting an ADHD assessment, I highly recommend Private ADHD
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"Very helpful doctor. His deep understanding of the unique challenges that come with ADHD is evident in every interaction and his support extends beyond just medical treatment - for eg. he routinely discusses and offers practical strategies to manage daily life. He takes the time to understand each patient’s individual needs and provides tailored advice that makes a real difference. For anyone seeking a comprehensive, well-rounded approach to ADHD treatment, I would highly recommend Dr. Kooner."
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