– by Elaine Collins, Registered Psychologist MAPS, BPS, PSI
Summary: This article considers the unique challenges faced by adults with Attention Deficit Hyperactivity Disorder (ADHD) and highlights Cognitive Behavioural Therapy (CBT) as an evidence-based approach for managing symptoms. CBT offers practical strategies to enhance organisational skills, time management, emotional regulation, and self-esteem. The article underscores the efficacy of combining CBT with other treatments, such as medication and mindfulness practices, to achieve comprehensive symptom management. It also introduces Brain Training Australia’s self-paced online CBT program, tailored specifically for adults with ADHD, providing flexible learning and expert guidance. Emphasising the importance of accessible support, the article encourages individuals to take proactive steps in managing their ADHD symptoms to improve daily functioning and overall quality of life.
Introduction
Living with Attention Deficit Hyperactivity Disorder (ADHD) as an adult presents unique challenges, from managing daily responsibilities to maintaining relationships and professional commitments. While medication is a common treatment, it’s not the only path to managing ADHD symptoms effectively. Cognitive Behavioural Therapy (CBT) has emerged as a powerful, evidence-based approach that equips individuals with practical tools to navigate the complexities of adult ADHD.
Understanding Adult ADHD
ADHD in adults often manifests as difficulties with attention, impulsivity, time management, and emotional regulation. These symptoms can lead to challenges in various aspects of life, including work performance, relationships, and self-esteem. Recognising these patterns is the first step toward effective management.
ADHD symptoms in adults may differ from those in childhood, as hyperactivity may decrease and impulsivity may be less evident. In contrast, adults with ADHD often have symptoms of:
- inattention
- difficulty concentrating
- distractibility
- forgetfulness of tasks
- problems completing projects
- difficulty organising their time
- difficulty organising daily activities
- difficulty maintaining order in their environment
- emotional problems such as anxiety, depression and low self-esteem
In contrast to children with ADHD, adults may have developed compensatory strategies or masking to cope with their symptoms but may still experience significant difficulties in their daily lives.
The Role of Cognitive Behavioural Therapy (CBT)
CBT is a structured, goal-oriented form of psychotherapy that focuses on identifying and modifying negative thought patterns and behaviours. For adults with ADHD, CBT offers strategies to:
Enhance Organisational Skills: Developing systems to manage tasks and responsibilities.
Improve Time Management: Learning to prioritise and allocate time effectively.
Regulate Emotions: Implementing techniques to manage frustration, anxiety, and impulsivity.
Boost Self-Esteem: Challenging negative self-perceptions and building confidence.
Research indicates that CBT can significantly reduce ADHD symptoms and improve overall functioning in adults. For instance, a study by Safren et al. (2005) demonstrated that CBT led to substantial improvements in organisation, time management, and emotional regulation among adults with ADHD.
Integrating CBT with Other Treatments
While CBT is effective on its own, combining it with other treatments can enhance outcomes:
Medication: Stimulant and non-stimulant medications can help manage core symptoms, and when used alongside CBT, they may offer comprehensive relief.
Mindfulness Practices: Incorporating mindfulness can aid in increasing awareness and reducing impulsivity.
Support Groups: Engaging with others facing similar challenges can provide encouragement and shared strategies.
It’s essential to consult with healthcare professionals to determine the most suitable combination of treatments based on individual needs.
Brain Training Australia's CBT Program for Adult ADHD
Recognising the need for accessible and tailored support, Brain Training Australia offers a self-paced online CBT program specifically designed for adults with ADHD. This program provides:
Flexible Learning: Access modules at your convenience, allowing you to learn at your own pace.
Practical Tools: Engage with exercises and strategies that address real-life challenges.
Expert Guidance: Benefit from content developed by experienced psychologists specialising in ADHD.
Whether you’re newly diagnosed or have been managing ADHD for years, this program offers valuable resources to support your journey.
Taking the First Step
Managing adult ADHD is a continuous journey, but with the right tools and support, it’s entirely achievable. CBT provides practical strategies to navigate daily challenges, and Brain Training Australia’s online program makes these resources readily accessible.
If you’re ready to take control of your ADHD symptoms and enhance your quality of life, consider exploring our CBT program. Empower yourself with the knowledge and skills to thrive.
References
Safren, S. A., Sprich, S., Chulvick, S., & Otto, M. W. (2005). Cognitive behavioral therapy for ADHD in medication-treated adults with continued symptoms. Behaviour Research and Therapy, 43(7), 831-842.
Brain Training Australia. (2025). Cognitive Behavioural Therapy (CBT) for Adult ADHD. Retrieved from https://www.braintrainingaustralia.com/cbt-for-adult-adhd/
Useful Podcasts on Adult ADHD
Podcasts are a great resource when you have ADHD. You can listen and learn about the latest ADHD research (even while performing another task, like housework). Here are four compelling ADHD podcasts:
ADDitude ADHD Experts Podcast
Leading experts in the ADHD world share their knowledge.
Distraction with Dr. Ned Hallowell
The Distraction podcast is hosted by Dr. Edward Hallowell, ADHD expert, author and psychiatrist.
ADHD reWired with Eric Tivers
Hosted by coach and therapist Eric Tivers.
Adult ADHD ADD podcast
Hosted by Bahman Sarram and ADHD coach Michael Joseph Ferguson.
Useful books on Adult ADHD
Natural Relief for Adult ADHD: Complementary Strategies for Increasing Focus, Attention, and Motivation With or Without Medication
by Stephanie Sarkis, PhD
People are usually very curious about whether ADHD can be treated naturally. In this book, the author offers a comprehensive overview of the different options, all backed by the latest research.
The Queen of Distraction: How Women with ADHD Can Conquer Chaos, Find Focus, and Get More Done
by Terry Matlen, MSW
This book addresses the problems women have with ADHD, including how hormones affect ADHD symptoms and the different stages of life.
ADD and Your Money: A Guide to Personal Finance for Adults with Attention-Deficit Disorder
by Stephanie Sarkis, PhD, and Karl Klein, JD
ADHD symptoms can make organizing personal finances very challenging. This book gives practical ideas and solutions so you can pay your bills on time and plan for the future.
Fast Minds: How to Thrive if You Have ADHD (Or Think You Might)
by Craig Surman, MD, Tim Bilkey, MD, and Karen Weintraub
A practical guide to help you and your loved ones understand ADHD symptoms and develop strategies to put a stop to being chronically overwhelmed.
The ADHD Effect on Marriage: Understand and Rebuild Your Relationship in Six Steps
by Melissa Orlov
Untreated ADHD symptoms such as forgetfulness or impulsivity may cause conflict in marriages. This book addresses these patterns and offers six steps to rebuild a relationship.
The Mindfulness Prescription for Adult ADHD
by Lidia Zylowska, MD
Mindfulness can help adults with ADHD improve focus and attention. In this book, Dr. Zylowska explains the benefits and how to practice mindfulness in your life.
