“ADHD is just an excuse for laziness.”
“People with ADHD aren’t intelligent or capable.”
“ADHD is a result of poor parenting.”
 

These are just some of the harmful misconceptions that have contributed to the stigma surrounding ADHD for decades. But the truth is: ADHD is a neurodiversity. An ADHD brain is structurally different from a ‘neurotypical’ brain- but not less intelligent or less capable. The fact is people with ADHD are just as smart and talented as anyone else. Successful figures like Richard Branson, Michael Phelps, Adam Levine, and Emma Watson all have ADHD. Historians believe even Albert Einstein had ADHD- proof that brilliance and neurodivergence are not mutually exclusive.
 

The Real Challenge for ADHD

The real challenge lies in a world built in favour of neurotypical minds. School and work environments often demand structure, focus, and self-regulation- skills that can be especially difficult for those with ADHD, not due to lack of effort, but because of how their brains are wired. From a young age, many are misunderstood or punished for not conforming, leading to shame, low confidence, and a sense of failure that carries into adulthood.
 

ADHD Subtypes

ADHD presents differently in different people. Here are the three subtypes:
 

ADHD Inattentive Type (ADHD-I) (Formerly known as ADD):
 

Difficulty regulating attention

A tendency to make careless mistakes

Forgetfulness

Easily distracted

Struggling to organise and finishing tasks

Not being able to follow instructions

Difficulty with routine tasks

Appearing not to listen
 

ADHD Hyperactive and Impulsive Type (ADHD-H):
 

Excessive talking

Fidgeting

Trouble staying still

Interrupting others

Difficulty resting

Impatience & difficulty waiting turn
 

ADHD Combined Type (ADHD-C) is marked by:
 

A mix of inattention, hyperactivity, and impulsivity.

 

CBT (Cognitive Behavioural Therapy) is recommended by the National Institute for Health and Care Excellence (NICE) as a treatment for ADHD. However, in practice, many clients struggle to benefit from CBT when it isn’t tailored to the way ADHD minds function. A lack of therapist understanding, or flexibility can lead to ineffective sessions and a poor reputation for CBT- despite strong evidence supporting its benefits alongside medication.
 

The reality of living with ADHD can often mean difficulties with executive functioning, sleep issues, and difficulties in working memory. It is common for people with ADHD to experience low self-esteem and anxiety due to societal attitudes toward neurodiversity. CBT can help-not by changing who someone is, but by supporting them to live more comfortably and confidently.
 

Embracing, Not Erasing, Neurodiversity
 

My goal isn’t to “fix” someone with ADHD- because they’re not broken. The key to ensuring clients benefit from treatment is to take the time to develop a shared understanding of how their brain works and working together to identify the tools to help them thrive, and sometimes that means thinking outside the box. 
 

ADHD isn’t a flaw to be cured- it’s a different way of experiencing the world: often more creative, emotionally rich, and nonlinear. While this brings strengths, it also comes with real challenges.
 

CBT for ADHD
 

CBT for ADHD works best when it’s collaborative, flexible, and compassionate. Here are some key areas where I see it supporting my ADHD client:
 

1.Managing Emotional Intensity and Impulsivity
Those with ADHD often experience emotions with high intensity. We work on recognising early signs, practicing regulation strategies (like grounding or breathwork), and learning how to pause before reacting.
 

Example: A client with ADHD went from 0 -100 in seconds when frustrated. We worked on spotting early signs of escalation- such as muscle tension or rapid thoughts- and practiced grounding techniques that worked for them, like listening to binaural beats, diaphragmatic breathing, and using a weighted blanket. Over time, they learned to pause before reacting, which helped them respond more calmly in tough moments.
 

2. Challenging Harsh Self-Talk

Many clients hold negative thoughts and beliefs like “I always mess up” or “I’m not good enough,” often shaped by years of being misunderstood. CBT helps identify and challenge these beliefs, while integrating self-compassion.
 

Example: A former client experienced persistent negative thoughts such as “I always mess up”. We explored when this thought appeared and challenged it by gathering evidence of her successes and reframed the thought: “I make mistakes sometimes, but I often do well.” This reduced the shame she experienced and led her to become more confident in using behavioural methods that enabled her to approach new opportunities that she would have otherwise avoided due to a fear of messing up.
 

3. Creating ADHD-Friendly Structures

Traditional advice like “just make a to-do list” rarely works. Instead, we look at the tasks a person never misses and identify what makes those reliably happen. We then replicate that success by co-creating systems tailored to how the client thinks. These often include visual cues, body doubling, task chunking, and other dopamine-friendly strategies that feel intuitive and supportive.
 

Example: One client always remembered to feed their dog but struggled with remembering to take their medication. We established this task was non-negotiable due to their love of animals and the joy they bring. So, we attached the medication habit to the existing behaviour- placing the medication next to the dog food and setting a reminder on their phone. By pairing the new task with a familiar one, and making it visually and emotionally rewarding, they were able to start taking their medication consistently.
 

4. Rebuilding Confidence and Self-Awareness

One of the most rewarding parts of this work is helping clients reconnect with their strengths. CBT offers a framework for building insight and fostering a sense of agency so clients can live more in line with their values- not societal expectations or internalised shame.

 

Living Authentically with ADHD
 

ADHD is not something to be “fixed,” and therapy isn’t about becoming more “normal”. Your brain might work differently, but that difference holds value- and with the right support, you can live a life that feels both manageable and meaningful. It’s about understanding your brain, discovering what works for you, and learning to embrace who you are. Yes, neurodivergence brings its challenges, but when given the space to be explored and understood, it can be responsible for creativity, insight, and resilience.
 

CBT won’t change who you are. But in my experience, it can help make life more manageable, relationships more fulfilling, and your inner voice much kinder.

Living with ADHD can sometimes feel overwhelming, but you don’t have to manage it on your own. If you’d like to see whether CBT could support you in building focus, confidence, and practical strategies, I offer free, no-obligation consultations. It’s a chance to ask questions, get a feel for how I work, and decide whether CBT feels right for you- and if not, I’ll happily point you toward other support options. Either click here or fill in the form below to arrange your free telephone consultation.