ADHD Therapy & Strategies |

Embrace strengths, navigate challenges – ADHD support for a balanced life!

~ Ralph Waldo Emerson

Person with ADHD feeling really disorganized and wishing they could get ADHD therapy.

Our ADHD therapy is designed to offer a compassionate, affirming space where you can explore your unique challenges and strengths.

At Thriving Spirit Counseling, we understand that living with ADHD can feel overwhelming, but we believe it doesn’t have to define you. We know that everyone’s experience with ADHD is different, so we tailor our approach to meet your specific needs, helping you develop practical tools to manage symptoms, improve focus, and reduce stress.

Whether you’re looking to boost organization, manage impulsivity, or enhance your relationships, we’re here to support you every step of the way as you discover solutions that work for you.

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ADHD Coaching

ADHD coaching is a collaborative approach designed to help individuals with ADHD navigate daily challenges, set achievable goals, and develop practical strategies for staying organized and focused. Through personalized support, ADHD coaching helps clients harness their strengths, manage time effectively, and build skills for long-term success.

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ADHD Parenting

Are you the parent of a child who has ADHD? Do you have ADHD and struggle with parenting? Maybe you are confused about parenting choices, getting support, or navigating the special education system. Parenting therapy is an opportunity to gain knowledge and resources from a parent who has been there.

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Accommodations

Are you struggling at work or at school because of your ADHD? Do you wonder if you need accommodations? Our therapists are specially trained to help identify the specific challenges you have and determine if accommodations are needed. We can write letters to help make the request and guide you through the process of asking.

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Looking for support for ADHD, autism, or other neurodivergence?

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Woman who has conquered her executive function challenges and learned how to overcome her ADHD issues with disorganization and procrastination.

ADHD Strategies

The following strategies can help with overcoming the executive function challenges that sometimes happen for people with ADHD, autism, or learning disabilities. They can help with

Time Management

Use a digital or physical planner – Helps with tracking deadlines, appointments, and goals.
Set time limits for tasks – Prevents tasks from dragging on and increases focus.
Try time-blocking – Schedule specific blocks for different types of tasks or activities.
Use alarms & reminders – Set multiple reminders for starting and stopping tasks.
Break tasks into chunks – Use the “Pomodoro Technique” or similar methods.

Organization

Declutter your space regularly – A clear space can help with a clear mind.
Use checklists – Prioritize tasks and check them off for a dopamine boost.
Color-code calendars or notes – Helps visually sort information by category or urgency.
Create dedicated “drop zones” – Always place keys, phone, wallet, etc. in the same spot.
Keep digital files organized – Use folders, naming conventions, and tags.

Focus

Set a clear goal for each session – Know what “done” looks like before you begin.
Eliminate visual distractions – Clear your desk or use a minimalist workspace.
Use noise-canceling headphones – Or play white noise, ambient music, or brown noise.
Limit digital interruptions – Silence notifications, block distracting apps, or use “Focus Mode.”
Stand or change your posture – Small physical shifts can help re-engage attention.
Use focus aids – Apps like Forest, Freedom, Cold Turkey, or even physical timers.
Take short movement breaks – Walk around, stretch, or do jumping jacks between work intervals.
Use fidget tools – Tactile input like a stress ball, spinner ring, or putty can help regulate attention.

Task Initiation

Use the “2-minute rule” – If a task takes less than 2 minutes, just do it.
Start with a micro-task – Break it down into the absolute smallest possible step.
Use a countdown – Count “3…2…1…go” to launch into a task without overthinking.
Create a starter ritual – Light a candle, play specific music, or grab a drink to signal the start of work.
Use “temptation bundling” – Pair a task with something enjoyable (e.g., listening to music while doing dishes).
Pre-decide your next task – End one task by choosing the next one, so there’s less thinking involved later.
Use scripts or prompts – If you feel overwhelmed, try a starter prompt like: “What’s one thing I can do next?”

Memory

Write everything down – Don’t rely on memory alone.
Use sticky notes or whiteboards – Visual reminders in high-traffic areas.
Create routines – Consistency reduces the load on memory.
Use mnemonic devices or acronyms – Helps encode and recall information better.
Set “double checks” – Always check your bag, planner, or to-do list before leaving or finishing.

Calming Down

Pause and breathe before reacting – Helps interrupt impulsive reactions.
Use grounding techniques – Like 5-4-3-2-1 for anxiety or overstimulation
Keep a journal – Track moods, triggers, and patterns.
Talk it out – A trusted friend, coach, or therapist can help process emotions.
Reward yourself – Celebrate small wins to boost motivation and positivity.