Attention deficit hyperactivity disorder (ADHD) can impact all areas of a person’s life. It can affect school or work, relationships, and daily life tasks, like chores, self-care, or remembering a doctor’s appointment. ADHD can also come with rejection sensitivity, trouble regulating emotions, and co-occurring mental health conditions. Cognitive behavioral therapy (CBT) is a highly effective, evidence-based therapy used at Pacific Anxiety Group. It helps people understand how their thoughts, feelings, and actions are connected. It aids emotion regulation, behavior change, and interpersonal skills. With that being said, it may not surprise you that CBT can benefit people with ADHD.
What Are CBT Exercises for ADHD?
A lot of different CBT exercises might be helpful for a person with ADHD. The specific exercises a CBT therapist uses with you will depend largely on what you want to work on in therapy. Is it difficulty starting or finishing tasks? What about impulsivity? If you’re not sure what you want to work on, it’s okay. Your CBT therapist will help you identify common themes or patterns in your life and set goals accordingly. Our general psychotherapy clinic uses CBT for ADHD and other concerns.
While they’re certainly not the only strategies a therapist might use, here are five examples of common CBT exercises for ADHD.
Break tasks down
People with ADHD often tell us that they feel overwhelmed when they want to start a task. When you have a multi-step project (e.g., cleaning the house, writing a school paper), break it down into small, manageable, distinct steps to check off one at a time. For example, let’s say you’re writing a report. The first step could be writing an outline. The second step could be writing bullet points regarding what you’ll cover in each passage. When you separate these steps, they feel less intimidating. Focus on just one at a time. This is especially helpful for people who struggle with procrastination, need frequent breaks, or have trouble staying seated or focused for long periods.
Time management and organization techniques
One of the ways CBT can help a person with ADHD and related conditions is by providing practical skills for daily life. This often involves time management and organization strategies. In addition to breaking tasks down, these might include tools and techniques like:
- Calendars
- Task lists
- Alarms
- Problem-solving strategies (e.g., making lists of possible solutions)
A therapist using CBT for ADHD can help you find the tools and strategies that work for you. They can also guide you through how to use them in an ADHD-friendly way and work through any challenges or barriers you encounter along the way.
Cognitive restructuring
When we think of ADHD, a lot of people consider the core symptoms first. This makes sense. However, people sometimes overlook the co-occurring challenges that can come with it. That’s where difficulties like rejection sensitivity, depression, and anxiety can come in. Fantastic kids, teens, and adults come to us with ADHD, and they can be very hard on themselves. We often hear self-critical thoughts like, “I always screw things up!” Cognitive restructuring (thought reframe) is a core strategy used in CBT. Using that thought as an example, you can reframe it by saying, “I made a mistake, but I can do the next right thing.”
Distractibility delay
Do distracting thoughts pop into your mind when you are trying to get something done? If you have ADHD, the answer is most likely “yes.” Distractibility delay is one example of a CBT exercise for ADHD that can help with this. When you’re working on a task and a distracting thought pops up, write it down on a piece of paper to revisit later (e.g., in a half hour), set a timer, and go back to what you were doing until the timer goes off.
Impulse control strategies
Similar impulse-control strategies go by different names. One example is the STOP (Stop, Take a breath, Observe, Proceed mindfully) skill in dialectical behavior therapy, a popular subtype or evolution of CBT. The common thread among these strategies is pausing before you act, thinking mindfully about how to respond, and choosing the most constructive reaction after considering the consequences. You might use this in various situations. For example, if you have ADHD and tend to double-book or take on too much, you might use it to pause before you say yes to a task. Or, you might use it when you’re frustrated during a conversation and don’t want to react in a way you’d likely regret later.
Contact Pacific Anxiety Group to Learn More About CBT for ADHD Near You
Pacific Anxiety Group is a psychologist-led practice in California. Founded in 2011, we work with adults, kids, teens, and couples from all walks of life. We utilize the latest advances in treatment while emphasizing warmth, humility, and respect for each client’s individual path. If you’re interested in CBT for ADHD at PAG, get started by completing a short online questionnaire or by scheduling a free 15-minute phone consultation today. For help with any questions, visit our FAQ page, call us at (650) 762-8352, or contact us online.
FAQs
Who do CBT exercises for ADHD help?
CBT exercises for ADHD can be used for people of all ages. Pacific Anxiety Group offers CBT for kids, teens, and adults. The specific strategies used in CBT can be tailored to a person’s needs and age group. It’s a non-invasive therapy that plays a key role in many people’s treatment plans.
Which locations offer CBT for ADHD?
We offer CBT for ADHD at all of our locations, including Menlo Park, San Francisco, Belmont, Los Altos, and telehealth (virtual therapy), available statewide. Find a Therapist in our Bay Area Locations and via Telehealth.
How does mindfulness help ADHD?
Mindfulness is a core component of CBT. It can help people with ADHD reduce impulsivity, manage distractibility, and calm emotional reactivity, among other benefits.
Does CBT cure ADHD?
No. There’s no “cure” for ADHD. Treatments like CBT help people with ADHD manage symptoms and improve quality of life. CBT for ADHD is used for targeting executive dysfunction, reframing negative thought patterns, and teaching practical skills for daily life, such as time management and problem-solving skills.
Do I need a diagnosis to start therapy?
No. You do not need a diagnosis to start therapy. If you’re interested in getting an ADHD evaluation for a child or adult, please get in touch with us about neuropsychological assessments. We have psychologists on our team who provide comprehensive diagnostic assessments for ADHD and related concerns (e.g., learning disabilities).