ADHD

The Short Version

ADHD (Attention-Deficit/Hyperactivity Disorder) is not just about being distracted or hyperactive—it’s about how the brain processes motivation, focus, and impulse control. People with ADHD often struggle with organization, time management, and emotional regulation, not because they lack intelligence or effort, but because their brains are wired differently.

ADHD can look very different from person to person. Some people primarily struggle with inattention (forgetfulness, losing things, difficulty focusing), while others have more issues with impulsivity and hyperactivity (restlessness, acting without thinking, difficulty sitting still). Many experience a mix of both.

Treatment involves a combination of structure, self-understanding, and skill-building. Medication can be helpful, but therapy—particularly CBT (Cognitive Behavioral Therapy), executive function coaching, and mindfulness techniques—tends to provide the best long-term results. ADHD is not about laziness or lack of discipline. People with ADHD often feel deep frustration, shame, and self-doubt from years of struggling with an environment that wasn’t built for them. My work focuses on helping clients understand their ADHD, develop strategies that work for their unique brains, and heal from the self-criticism that often comes with it.

The Long Version

What is ADHD?

ADHD is a neurodevelopmental condition that affects how the brain regulates attention, motivation, and impulse control. It’s not just about having a "short attention span"—it’s about difficulty directing attention effectively. ADHD brains tend to be interest-driven, meaning they struggle with tasks that aren’t inherently stimulating, even if they’re important.

Instead of thinking about ADHD as a "focus problem," it’s more accurate to say that ADHD affects executive function—the system in the brain responsible for organization, prioritization, self-regulation, and motivation. This is why people with ADHD can hyperfocus on certain activities they find engaging (like video games or creative projects) but struggle to start or complete tasks that feel boring or overwhelming.

Symptoms of ADHD

There are three main presentations of ADHD:

1. Primarily Inattentive Type

  • Frequently loses track of tasks or belongings

  • Easily distracted by unrelated thoughts or external stimuli

  • Struggles with organization and time management

  • Forgets appointments, deadlines, or daily responsibilities

  • Avoids or procrastinates tasks requiring sustained mental effort

  • Appears absent-minded, often "zoning out" in conversations

2. Primarily Hyperactive-Impulsive Type

  • Restlessness; difficulty sitting still for long periods

  • Frequent interruptions in conversations

  • Acts without thinking, leading to impulsive decisions

  • Speaks rapidly or excessively

  • Struggles with waiting in lines or following turn-taking rules

  • Often feels like they need to be "on the go"

3. Combined Type

A mix of both inattentive and hyperactive symptoms, often fluctuating depending on environment, stress levels, and personal interests.

How ADHD Affects Daily Life

ADHD is more than just a collection of symptoms—it influences how people experience work, relationships, and self-esteem.

  • Work & School: Difficulty with deadlines, staying organized, or following through on long-term projects.

  • Relationships: Impulsivity can lead to interrupting or difficulty listening, and forgetfulness may make partners or friends feel ignored.

  • Emotions & Self-Perception: Many people with ADHD experience rejection sensitivity—a heightened emotional response to perceived criticism. Years of struggling in systems not designed for ADHD brains can lead to shame, frustration, and self-doubt.

How I Work with ADHD

My approach to ADHD is not about forcing neurotypical productivity strategies onto an ADHD brain. Instead, I help clients:

1. Understand Their ADHD

Many people with ADHD feel like they are "bad" at life. They are not. They are simply trying to function in a system that wasn’t designed for their cognitive style. Therapy helps reframe ADHD as a difference, not a defect—one that comes with strengths (creativity, intuition, resilience) and challenges (time blindness, procrastination, impulsivity).

2. Build Practical Systems That Work

The best ADHD strategies are custom-built for each person. We explore tools like:

  • External structure: Planners, reminders, and breaking tasks into smaller steps.

  • Body-doubling & accountability: Using social presence to stay on task.

  • Time-blindness hacks: Timers, visual cues, and gamification to make tasks engaging.

  • Energy-based scheduling: Working with natural focus patterns rather than against them.

3. Heal from Shame & Self-Doubt

For many people, ADHD isn’t just about being distracted—it’s about feeling like a failure. Many clients come in carrying years of criticism, whether from teachers, parents, employers, or themselves. Therapy helps unpack that shame and replace it with self-compassion.

4. Address Emotional Regulation & Impulsivity

Many ADHD symptoms overlap with anxiety, depression, and trauma. Therapy provides tools for managing emotional ups and downs, addressing rejection sensitivity, and improving impulse control without suppressing creativity and spontaneity.

Treatment Options for ADHD

1. Therapy

Therapy is one of the most effective ways to manage ADHD long-term. I use:

  • Cognitive Behavioral Therapy (CBT): Helps with negative self-talk, time management, and impulse control.

  • Mindfulness-Based Techniques: ADHD brains benefit from meditation as a way to develop focus, impulse awareness, and emotional regulation.

  • Psychodynamic Therapy: Helps to address the damage to our self-concept that living a life with ADHD has done. Many adults, in particular, have had to endure years of shaming for not “being good enough,” or “living up to your potential.” Psychodynamic therapy can help to reframe our narrative, replacing self-loathing with self-compassion.

  • Executive Function Coaching: Helps build structure, routines, and effective strategies for staying on track.

2. Lifestyle Strategies

  • Exercise: Regular movement increases dopamine and improves focus.

  • Sleep hygiene: ADHD often disrupts sleep; managing screen time, caffeine, and bedtime routines helps.

  • Diet & Supplements: Omega-3s, protein-rich meals, and hydration support brain function.

  • Digital Hygiene: Managing social media, gaming, and other high-stimulation activities to prevent burnout.

Final Thoughts

ADHD is not a flaw. It is a different way of thinking and interacting with the world. My work focuses on helping clients understand their brains, develop strategies that work for them, and reclaim confidence in their abilities.

If you or someone you love has ADHD, the most important thing to know is: You are not alone, and you are not broken. There are ways to work with your brain, not against it.

Want to learn more? Reach out for a consultation—I’d love to help.