Cognitive Behavioural Therapy

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (CBT) is a structured, short-term form of psychological treatment that focuses on the relationship between thoughts, feelings, and behaviours. For people with ADHD, CBT helps in recognising unhelpful thinking patterns, improving self-management, and building practical coping strategies.


Unlike medication, which directly targets brain chemistry, CBT works by teaching individuals the skills to better manage everyday challenges. It is especially useful for adolescents and adults who may struggle with attention, organisation, emotional regulation, and impulsive behaviours.


CBT is evidence-based and is widely recommended in clinical guidelines, such as those from the Australian ADHD Professionals Association (AADPA) and resources provided by Healthdirect.

Who is Suitable for Cognitive Behavioural Therapy?

CBT can be suitable for many individuals with ADHD, but it is most often recommended for:

  • Adolescents and adults: Older teens and adults often benefit because CBT requires insight and reflection.
  • People with ongoing symptoms: Individuals who still experience difficulties with organisation, emotional regulation, or focus even while on medication.
  • Those preferring non-medication approaches: Patients who may not tolerate stimulant or non-stimulant medications, or who want to combine therapy with medication for stronger results.
  • Students and professionals: People managing the daily pressures of school, university, or work, where planning and time management are critical.
  • Individuals with co-occurring conditions: Such as anxiety, depression, or stress, which CBT can address alongside ADHD symptoms.

Benefits of Cognitive Behavioural Therapy

CBT offers a range of benefits for people with ADHD, including:

  • Improved attentional control: Learning how to focus better on tasks and manage distractions.
  • Better organisation and planning: Developing systems to keep track of responsibilities, assignments, and work tasks.
  • Enhanced emotional regulation: Identifying triggers of frustration, anger, or overwhelm and responding in calmer, more constructive ways.
  • Practical coping strategies: Skills to manage procrastination, impulsivity, and forgetfulness.
  • Improved self-esteem: By reducing negative self-talk and helping individuals see progress in their daily lives.
  • Support in daily functioning: Patients often report that CBT helps them feel more in control of both personal and professional aspects of life.


Types of Cognitive Behavioural Therapy

Different approaches within CBT can be tailored for ADHD:

  • Skills-based CBT: Focuses on teaching practical tools such as calendar use, task breakdown, and reminders.
  • Emotional regulation CBT: Helps individuals recognise emotions early and manage them before they escalate.
  • Mindfulness-integrated CBT: Combines CBT techniques with mindfulness strategies to improve focus and reduce impulsivity.
  • Group CBT: Offers patients opportunities to learn skills alongside peers, share experiences, and receive support.
  • Individual CBT: One-on-one sessions focusing on personalised challenges and goals.


Alternative Options to Cognitive Behavioural Therapy

While CBT is highly effective, it is not the only option for managing ADHD. Alternatives and complementary approaches include:

  • Pharmacological treatments: Stimulants (such as methylphenidate or dexamfetamine) and non-stimulants (such as atomoxetine) are commonly prescribed when appropriate.
  • Behavioural interventions: Particularly useful for children, these include parent training, classroom strategies, and structured routines.
  • Psychoeducation: Learning about ADHD and its impact on daily life can empower patients and their families.
  • Coaching and skills training: Practical one-on-one coaching to improve time management, organisation, and study/work performance.
  • Lifestyle supports: Sleep hygiene, regular exercise, and a balanced diet, which all play a role in symptom management.


What to do Before a Cognitive Behavioural Therapy?

Before beginning CBT, there are a few important steps to take:

  • Assessment: A comprehensive ADHD assessment by a qualified health professional (psychiatrist, psychologist, or GP with ADHD training) is recommended to ensure CBT is an appropriate therapy.
  • Set goals: Think about what challenges you want to improve — such as staying organised, reducing impulsivity, or managing emotional outbursts.
  • Medication review (if applicable): If you are already on ADHD medication, your doctor may review its effectiveness and see how CBT can complement it.
  • Prepare practically: Bring a diary, notebook, or planner to sessions. These tools are often used to track thoughts, feelings, and tasks.
  • Family involvement: For adolescents, parents may be included in the preparation phase to help reinforce strategies at home.


What Happens During Cognitive Behavioural Therapy?

During CBT sessions, the therapist works with the patient to identify unhelpful thought patterns and behaviours and replace them with more constructive ones. Common elements include:

  • Understanding ADHD challenges: Exploring how symptoms like distractibility, disorganisation, or impulsivity affect daily life.
  • Developing coping strategies: Creating practical solutions such as checklists, reminders, or step-by-step routines.
  • Cognitive restructuring: Learning to challenge negative self-beliefs (e.g., “I always fail”) and replace them with more balanced thoughts.
  • Problem-solving skills: Building structured ways to approach difficult tasks.
  • Emotional regulation training: Techniques to manage frustration, anger, or anxiety.
  • Homework tasks: Patients are often given small exercises to practise between sessions, which helps embed new habits.


Sessions are typically held weekly or fortnightly, lasting 45–60 minutes, and may span several months.


What to Expect After Cognitive Behavioural Therapy?

After completing CBT, patients often notice gradual but meaningful improvements:

  • Improved daily functioning: Better ability to manage time, tasks, and responsibilities.
  • Greater self-awareness: Recognising thought patterns that previously contributed to difficulties.
  • Enhanced emotional control: Feeling more balanced and less reactive in stressful situations.
  • Reduced reliance on crisis coping: More proactive, long-term strategies to prevent setbacks.
  • Boost in confidence: Many patients report greater self-esteem as they see their efforts paying off.


Progress may vary. Some people see changes quickly, while others may require ongoing or booster sessions.


Cognitive Behavioural Therapy Prognosis

The long-term outlook for individuals who complete CBT for ADHD is positive. Research shows that CBT can:

  • Lead to sustained improvements in attention, organisation, and mood regulation.
  • Complement medication, making both treatments more effective.
  • Reduce the impact of co-existing conditions such as anxiety or depression.
  • Provide lifelong coping strategies that can be used beyond the therapy sessions.


With consistent practice, many individuals find that CBT helps them feel more in control of their daily lives, both at home and at work or school.


Cognitive Behavioural Therapy Risks

CBT is generally considered a safe, non-invasive therapy, but there are some things to be aware of:

  • Emotional discomfort: Discussing personal challenges can initially feel overwhelming.
  • Frustration with change: It may take time to see improvements, which can feel discouraging.
  • Dropout risk: If therapy is not a good fit or progress feels slow, some people may stop early and miss the benefits.
  • Variable outcomes: Not everyone experiences the same level of benefit, particularly if ADHD symptoms are severe and untreated by other means.


Why Consider Cognitive Behavioural Therapy?

Delaying CBT may have several consequences:

  • Persistent difficulties: Problems with organisation, focus, and emotional control may continue to affect daily life.
  • Impact on school or work: Missed deadlines, academic underperformance, or workplace challenges may worsen.
  • Higher emotional stress: Without strategies, frustration, anxiety, or low mood may increase.
  • Reduced effectiveness of medication alone: While medications can improve attention, they may not provide the coping skills that CBT teaches.


Starting CBT earlier allows individuals to develop skills and confidence more quickly, which can make a significant difference in their long-term well-being.


Who We Support

Our practice offers ADHD support for children (aged six and above), students, and adults of all ages, including both males and females. We also care for women during pregnancy, ensuring treatment is carefully tailored to balance effectiveness and safety.


We take a collaborative approach, working closely with a psychologist trained in supporting patients with ADHD. This ensures that medical treatment, therapy, and day-to-day coping strategies are integrated into a comprehensive care plan.


As part of our service, we also provide letters of support for schools or employers where needed, helping children, students, and adults receive appropriate adjustments and understanding in their learning or work environments.


Every treatment plan is personalised, combining medical options with psychological and lifestyle supports to improve focus, reduce symptoms, and promote long-term well-being.