ADHD Strategy Plan

ADHD Strategy Plan

5-20 Sessions

Nearly 10% of Americans wrestle with Attention-Deficit/Hyperactivity Disorder (ADHD), one of the most heritable psychological conditions we know of. You might experience it as yperactivity/impulsivity, inattention, or both. When you struggle with focus, staying organized, or controlling impulses, frustration builds up that can actually make attention problems worse and chip away at your self-esteem. Over time, this difficult cycle often opens the door to anxiety and depression. 

Our ADHD Strategy plan begins with a comprehensive assessment of your unique symptom presentation—whether you have a formal diagnosis or simply recognize ongoing trouble focusing. From there, we create a personalized treatment plan that combines three evidence-based modalities: cognitive behavioral therapy to address unhelpful thought patterns, mindfulness practices to enhance attention and self-awareness, and strategic exposures to build skills in areas like procrastination and perfectionism.

Treatment ranges from 5-20 sessions, depending on your needs. For children, we focus on parent training and behavioral strategies, teens receive academic coaching to support planning and follow-through, and adults focus on workplace accommodations and creating organizational systems. 

Sessions are delivered virtually, with limited in-person availability. You’ll also receive between-session practice to help build long-term habits.

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When you have ADHD, you're a Ferrari with bicycle brakes. - Dr. Edward Hallowell

ADHD shows up differently for everyone, and its symptoms often change throughout your life. Many adults reach midlife without ever getting diagnosed, despite feeling scattered, forgetful, or disorganized for as long as they can remember. What looked like hyperactivity in childhood often transforms into inner restlessness, trouble focusing, or constant difficulty with planning and follow-through as an adult.

Maybe you feel overwhelmed by tasks others seem to handle effortlessly. Perhaps you're perpetually late despite your best intentions, or you've got a graveyard of half-finished projects and abandoned hobbies. If focus, organization, or impulsivity regularly interfere with your day-to-day life, this plan can help you understand what’s going on and build strategies tailored to how your brain actually works.

Common indicators for this plan include:

  • Difficulty focusing, staying on task, or completing projects
  • Frequent complaints from others that you’re not a good listener
  • Problems with time management and organization
  • Impulsivity in decision-making or social interactions
  • Hyperactivity that interferes with daily functioning
  • Procrastination or difficulty completing tasks
  • Mood swings and irritability
  • Low self-esteem related to ADHD symptoms
  • Recurring patterns in relationship or work problems
  • Challenges with executive functioning skills like self-control and planning
  • Legal or financial problems stemming from impulsive behavior
Why you might choose this plan
What to expect

Parents often spot ADHD differently depending on their child's age. In younger kids, it might be non-stop motion, trouble following directions, classroom disruptions, or difficulty sticking with tasks. Their grades might be all over the map depending on the teaching style, classroom environment, or how interesting they find the subject.

As kids hit their teen years, ADHD often turns inward. Your teenager might describe racing thoughts or feeling restless. They might act impulsively or take risks, or suddenly struggle to juggle assignments across multiple classes. Problems with organization, time management, and emotional control become more obvious, leading to frustration, arguments at home, or underperformance at school—even when you know they're bright and capable.

In-person, telehealth or both
How long does therapy take?

Evidence-based treatment for ADHD goes far beyond basic behavior management or study skills.. At Therapy Lab, we weave together CBT, mindfulness, and practical skills-building to address both the brain-based roots of ADHD and its emotional impact.

We'll start by assessing your unique strengths and challenges, then help you understand how ADHD specifically affects your daily life. From there, we tailor sessions to your specific needs: cognitive therapy helps you challenge the negative thought patterns that feed anxiety or depression; mindfulness techniques—modified for people who find traditional meditation nearly impossible—build awareness and self-regulation; and carefully designed practice opportunities help you apply new skills to everyday situations.

Since people with ADHD have higher rates of anxiety and depression, our clinicians are specifically trained to address these overlapping challenges with care. Throughout our work together, you'll develop greater self-awareness, improve your ability to monitor your own behavior, and build confidence in managing symptoms on your own.

With this plan, you can expect to see real improvements in focus, time management, impulse control, and daily functioning. Clients often report that their lives feel more structured and less overwhelming. 

Therapy Lab clinicians hold advanced degrees in clinical psychology, clinical child/adolescent psychology, and related science-based clinical practices. They also receive ongoing specialized training in evidence-based ADHD interventions for all age groups. To learn more about CBT for ADHD, please see the resources below. 

About Therapy Lab therapists
  • Bikic, A., Reichow, B., McCauley, S. A., Ibrahim, K., & Sukhodolsky, D. G. (2017). Meta-analysis of organizational skills interventions for children and adolescents with Attention-Deficit/Hyperactivity Disorder. Clinical psychology review, 52, 108–123.

  • Daley, D., van der Oord, S., Ferrin, M., Danckaerts, M., Doepfner, M., Cortese, S., Sonuga-Barke, E. J., & European ADHD Guidelines Group (2014). Behavioral interventions in attention-deficit/hyperactivity disorder: a meta-analysis of randomized controlled trials across multiple outcome domains. Journal of the American Academy of Child and Adolescent Psychiatry, 53(8), 835–847.e8475.

  • Lopez, P. L., Torrente, F. M., Ciapponi, A., Lischinsky, A. G., Cetkovich-Bakmas, M., Rojas, J. I., Romano, M., & Manes, F. F. (2018). Cognitive-behavioural interventions for attention deficit hyperactivity disorder (ADHD) in adults. The Cochrane database of systematic reviews, 3(3), CD010840.
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  • Young, Z., Moghaddam, N., & Tickle, A. (2020). The Efficacy of Cognitive Behavioral Therapy for Adults With ADHD: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of attention disorders, 24(6), 875–888.

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