ADHD Support for Adults
Are You Struggling with Focus, Impulsivity, or Restlessness?
Do you often find that your mind moves quickly from one thought to another? Do you struggle to stay focused on tasks, even when they’re important to you? Or perhaps you experience feelings of restlessness, as if you’re always on the go? You’re not alone. Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodivergent condition that affects many people, both children and adults. Neurodivergence refers to natural variations in how the brain processes information and experiences the world, and ADHD is one of these variations. It can bring unique strengths and challenges, often impacting focus, impulse control, and emotional regulation.
At Introspective Collective, we recognize and honor neurodiversity in all its forms. We understand that ADHD is not a “deficit” but rather a different way of thinking, processing, and interacting with the world. We are here to offer compassionate support using evidence-based treatments, including Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), mindfulness, and neurodiversity-affirming approaches to help individuals thrive and embrace their neurodivergence.
What Contributes to ADHD?
ADHD is a multifaceted condition that arises from a blend of genetic, neurological, and environmental factors. The causes of ADHD are complex and vary from person to person, but we know that ADHD is not caused by poor parenting or a lack of willpower—it’s a neurobiological condition. Understanding its roots helps us provide compassionate, targeted care. Here are some key contributors:
Genetic Factors: ADHD tends to run in families, suggesting a strong genetic basis. If one parent has ADHD, their child is more likely to develop it. Research is increasingly uncovering specific genes linked to ADHD, showing that it’s deeply ingrained in our biology.
Brain Structure and Function: Neuroimaging studies show that in individuals with ADHD, certain brain regions, including the prefrontal cortex (responsible for decision-making and impulse control) and the basal ganglia (involved in motor activity and attention regulation), function differently. These differences are not deficits but rather variations in how the brain operates.
Neurotransmitter Imbalance: Key neurotransmitters like dopamine and norepinephrine play a crucial role in attention and focus. Imbalances in these chemicals can contribute to the challenges ADHD individuals face with impulse control, concentration, and emotional regulation.
Environmental and Developmental Factors: Prenatal exposure to substances like nicotine or alcohol, lead exposure, premature birth, or stress during early childhood may all increase the likelihood of developing ADHD.
Recognizing ADHD Symptoms in Neurodiverse Individuals
ADHD manifests in various ways, depending on the individual, but common symptoms include challenges with focus, impulsivity, and hyperactivity. However, many neurodivergent individuals with ADHD may also experience strengths like creativity, hyper-focus in certain areas, and out-of-the-box thinking. Here are some key signs and symptoms often seen in ADHD:
Inattention:
Difficulty staying focused on tasks or conversations.
Frequently making mistakes due to distractions.
Difficulty following through on projects or tasks.
Tendency to forget or misplace things frequently.
Easily distracted by external stimuli or irrelevant thoughts.
Challenges with organizing tasks and activities.
Hyperactivity and Restlessness:
Restlessness or constant fidgeting.
Difficulty sitting still, especially in structured environments (meetings, classes).
Feeling “on the go” or as though there’s always a need for movement.
Struggling with sedentary tasks or extended periods of focus.
Impulsivity:
Interrupting others during conversations.
Difficulty waiting for turns or delaying gratification.
Making impulsive decisions without considering consequences.
Acting without thinking, often leading to risk-taking behaviors.
Emotional Regulation:
Difficulty managing emotions, leading to outbursts or mood swings.
Frustration when faced with tasks that require sustained focus or organization.
Sensitivity to perceived criticism or challenges.
How ACT and CBT Can Help You Manage ADHD
When it comes to managing ADHD, combining Acceptance and Commitment Therapy (ACT) with Cognitive Behavioral Therapy (CBT) provides a powerful, multi-faceted approach. Together, these therapies offer tools to not only manage the symptoms of ADHD but also to create a meaningful, values-driven life.
ACT: Acceptance and Commitment Therapy
ACT focuses on acceptance, mindfulness, and commitment to values-driven action. Instead of striving to eliminate the symptoms of ADHD, ACT helps individuals embrace their ADHD-related experiences and make decisions based on what truly matters to them. This therapy encourages you to accept difficult thoughts, emotions, and behaviors—such as restlessness, distraction, and frustration—without allowing them to control your decisions.
ACT works by helping you:
Increase psychological flexibility—the ability to respond to your thoughts and emotions in a way that supports your core values and long-term goals, rather than reacting impulsively or avoiding uncomfortable feelings.
Mindfully observe your thoughts and emotions—ACT encourages you to notice your thoughts without judgment, helping you separate your identity from your ADHD. Instead of battling against impulsivity or distractibility, you’ll learn to accept these experiences and move forward with intention.
Commit to values-driven actions—ACT empowers you to take deliberate actions that align with your most important values, even when ADHD-related symptoms arise. This might mean working through restlessness, choosing tasks that feel meaningful, or setting boundaries despite impulsivity.
Reduce the struggle with symptoms—ACT teaches you that fighting against your ADHD symptoms often creates more frustration. By accepting ADHD as part of your neurodivergence and focusing on values-based behavior, you can reduce the internal conflict and move toward a more fulfilling life.
CBT: Cognitive Behavioral Therapy
CBT is another essential tool for managing ADHD. It helps individuals recognize negative thought patterns and replace them with healthier, more balanced ways of thinking and behaving. CBT works to break the cycle of procrastination, avoidance, and negative self-beliefs commonly seen in ADHD.
CBT focuses on:
Challenging negative thoughts—Many people with ADHD develop beliefs like, "I am lazy," "I will never finish tasks," or "I can’t focus." CBT helps challenge these thoughts by examining the evidence behind them, leading to healthier, more realistic perspectives.
Building practical skills—CBT teaches time management, organizational skills, and problem-solving strategies to help individuals manage their day-to-day tasks more effectively. These skills are invaluable for overcoming ADHD challenges in both personal and professional contexts.
Developing healthier habits—By breaking down larger tasks into manageable steps and using reinforcement strategies, CBT helps individuals create lasting, positive habits that reduce procrastination and boost productivity.
Improving emotional regulation—CBT helps individuals manage the emotional ups and downs that often accompany ADHD. Through techniques like cognitive reframing and emotion regulation skills, clients can experience greater emotional balance.
Negative Beliefs and Patterns of Avoidance in ADHD
People with ADHD often develop negative beliefs about themselves due to their unique neurodivergence. These beliefs can emerge over time, especially if they experience consistent challenges in areas like focus, organization, and time management. For example, individuals with ADHD might internalize feelings of failure, inadequacy, or laziness due to struggles with procrastination, missed deadlines, or incomplete tasks. These self-criticisms can be particularly damaging, as they reinforce the idea that there is something inherently wrong with their ability to succeed or manage everyday demands.
In addition to these negative self-beliefs, individuals with ADHD may develop a pattern of avoidance or procrastination. When faced with tasks that feel overwhelming or too difficult to manage, the brain's fear of failure or difficulty in organizing thoughts can trigger a fight or flight response, leading to avoidance. This avoidance becomes a coping mechanism, but it ultimately reinforces the cycle of stress, guilt, and self-criticism.
Through ACT and CBT, you’ll learn to break this cycle. ACT helps you accept your thoughts and feelings without judgment, while CBT provides strategies to challenge negative beliefs and develop healthier, more productive behaviors.
Supporting Neurodivergent Individuals with ADHD
At Introspective Collective, we take a neurodiversity-affirming approach to ADHD treatment, focusing on understanding and supporting each individual’s unique brain wiring. Instead of viewing ADHD as something to “fix,” we work together to build new strategies that harness the strengths of ADHD while addressing challenges. Treatment for ADHD often involves a combination of therapy, mindfulness practices, and self-compassion practices, including:
ACT Therapy: ACT helps individuals with ADHD accept their neurodivergence and work towards goals that reflect their values. It builds psychological flexibility and encourages mindful living, helping clients respond to challenges with awareness and intention.
CBT: CBT helps individuals with ADHD recognize negative thought patterns, challenge them, and replace them with more balanced and realistic perspectives. It also provides practical tools for time management, organization, and emotional regulation.
Mindfulness and Behavioral Strategies: Mindfulness techniques help individuals with ADHD manage restlessness, improve focus, and reduce impulsivity. Additionally, practical strategies like task organization, time management, and goal-setting provide structure and reduce feelings of overwhelm.
Self-Acceptance and Self-Compassion: We help individuals with ADHD understand that their neurodivergence is part of who they are and that they don’t need to change who they are to succeed. Through self-compassion, we aim to reduce negative self-talk and promote healthier self-beliefs.
Lifestyle Modifications: We encourage strategies such as regular exercise, improving sleep hygiene, and maintaining a balanced diet, all of which can help manage ADHD symptoms and improve cognitive function.
How ADHD Affects Daily Life in Neurodivergent Individuals
ADHD can present challenges in various areas of life, including work, relationships, and self-management. However, neurodivergent individuals with ADHD often possess unique strengths such as enhanced creativity, problem-solving, and hyper-focus in areas of interest. These strengths are crucial to recognize and nurture, as they can be powerful assets in managing ADHD.
At Introspective Collective, we work with each individual to embrace their neurodivergence and create strategies that utilize their strengths while addressing challenges. We help build healthier relationships with productivity, routines, and goals, ensuring that ADHD no longer becomes a barrier but a part of their unique identity.
Start Your Journey Toward Embracing Your Neurodivergence
If ADHD is affecting your life, it’s time to seek support. At Introspective Collective, we are here to support you in understanding, managing, and thriving with ADHD in a way that affirms your neurodiversity. Together, we’ll develop a personalized treatment plan that works for you, helps you build better relationships with your focus, and nurtures a compassionate relationship with yourself.
Contact us today to schedule your initial consultation. Let us help you embrace your neurodivergence and create a more balanced, fulfilling life where ADHD is not something that holds you back but an opportunity to thrive.