Managing ADHD with CBT: Overcoming Avoidance, Procrastination & Disorganization

Living with ADHD can feel overwhelming at times—unfinished tasks pile up, deadlines loom, and the mental to-do list never seems to shrink. You may find yourself procrastinating, avoiding important responsibilities, or struggling with organization no matter how hard you try. If this sounds familiar, you're not alone. ADHD isn’t about laziness or a lack of motivation—it’s a difference in how the brain manages attention, time, and executive functioning.

I use Cognitive Behavioral Therapy (CBT) to help individuals with ADHD develop practical strategies to navigate these challenges with confidence.

How CBT Can Help with ADHD

CBT is an evidence-based approach that focuses on identifying unhelpful thought patterns and behaviors that contribute to disorganization, procrastination, and avoidance. Together, we work on building skills to improve focus, manage time effectively, and reduce feelings of frustration and self-doubt.

Key Areas of Support

✔ Overcoming Procrastination & Avoidance
ADHD often leads to putting things off, especially when tasks feel overwhelming or unstructured. Using CBT, we break down tasks into manageable steps, identify mental roadblocks, and develop strategies to take action—even when motivation feels low.

✔ Improving Organization & Time Management
Difficulty with organization and time perception is common with ADHD. We work on creating routines, using external tools (like planners, apps, or visual reminders), and developing systems that work with your brain, not against it.

✔ Reducing Negative Self-Talk & Frustration
Many individuals with ADHD experience feelings of guilt or self-criticism when they struggle with focus or productivity. CBT helps challenge these negative beliefs and build self-compassion while reinforcing effective coping strategies.

✔ Increasing Follow-Through & Task Completion
Getting started is one challenge—staying on track is another. We explore techniques to sustain attention, manage distractions, and boost follow-through so you can finish what you start.

A Strength-Based Approach

ADHD also comes with unique strengths, including creativity, problem-solving, and the ability to hyperfocus on things that truly matter to you. My goal is to help you harness these strengths while equipping you with the tools to navigate daily life more effectively.

If you’re ready to build skills to manage ADHD-related challenges, I’m here to help. Let’s work together to create a system that works for you.