ADHD Therapy Near Me – Key CBT techniques

Therapy Strategies for ADHD: CBT for Predominantly Inattentive Type

Types of ADHD According to Predominant Symptoms

Attention-Deficit Hyperactivity Disorder (ADHD), a neurodevelopmental condition, might manifest differently in different people, and several cognitive-behavioural (CBT) techniques have been developed to manage the disorder depending on its type and on whether it is an individual therapy or ADHD treatment in a couples setting. The disorder is commonly divided into three types, depending on which symptoms are most prominent: Predominantly Inattentive, Predominantly Hyperactive-Impulsive and Combined Type.

ADHD Predominantly Inattentive Type

This ADHD type is marked mainly by difficulties with attention rather than hyperactivity or impulsivity. People with this type often struggle to sustain focus, forget everyday tasks, make careless mistakes and have trouble organising activities. In addition, people with ADHD tend to procrastinate, avoid tasks that require prolonged mental effort, get easily distracted, lose things frequently and find it hard to follow through on instructions.

ADHD Predominantly Hyperactive-Impulsive Type

This ADHD type is characterised by symptoms such as restlessness, difficulty staying seated, excessive talking, interrupting others and acting without thinking, with less emphasis on inattention.

ADHD Combined Type

This type includes symptoms of both inattention and hyperactivity-impulsivity and is the most commonly diagnosed ADHD form in both children and adults.

Five Key Cognitive Behaviour Therapy (CBT) Techniques for ADHD, Predominantly Inattentive Type

1. Time Management

• Break down large or overwhelming tasks into smaller, manageable steps.
• Learn to prioritise tasks to focus on what’s most important first.
• Use planners, to-do lists, and calendars consistently to organise daily activities.
• Improve awareness of time by estimating how long tasks take and timing activities.

2. Activation and Motivation

• Observe your day and identify avoidance behaviour patterns (they often stem from anxiety or fear of failure).
• Encourage task initiation by starting with small, easy steps.
• Use the “Just 5 Minutes” rule—commit to working on a task for only five minutes to overcome procrastination.
• Set timers or alarms to create structured work periods and breaks.
• Visualise the rewards and positive feelings that come from completing tasks.
• Use personal rewards, like listening to music, to reinforce progress.

Connect tasks to personal values and meaningful goals—this will sustain motivation.

3. Distraction Control

• Identify all distractions in the environment or within oneself.
• Make changes to the workspace to remove distractions (e.g.,  turning off TV, mobile phone or other devices, using noise-cancelling headphones).
• Practise mindfulness: regularly (every 20 min) focus your attention on your breath for 1 minute to train refocusing when your attention drifts (I’d suggest you set reminders for this).

4. Cognitive Restructuring

• Recognise negative or automatic thoughts that interfere with motivation.

For instance, I’ve never managed to finish reading a book; I have no evidence that I can complete that; I’m always failing at that.

• Challenge and reframe these thoughts to reduce emotional barriers.

It can be achieved through EMDR therapy for ADHD or CBT exercises targeting cognitive distortions.

• Use analogies, like thinking of negative thoughts as a “bad coach,” to help manage them.

5. Bad Coach CBT Exercise for ADHD

Imagine a bad coach who constantly criticises and undermines your efforts, making you doubt your abilities and feel discouraged before you even start. Your negative thoughts (identify them!) are your bad coach, who focuses on mistakes and failures and ignores progress and strengths. Consequently, that hinders motivation.

Then imagine a good coach who supports you, helps you recognise your strengths and builds confidence. Identify some positive thoughts that challenge the negative ones. Your positive thoughts are your good coach, encouraging you to keep trying, celebrating your progress, and guiding you towards achieving your goals.

Visit the blog of Diana Tutschek, psychologist and counsellor, on Psychology Today: Solving the Relationship Puzzle