CBT for ADHD in Gainesville Florida
Feel More Focused. Feel Less Overwhelmed.
If you’re struggling with focus, routines, motivation, or emotional ups and downs, you’re in the right place.
This guide will explain CBT (Cognitive Behavioral Therapy) and give you clear, practical tools to make daily life feel easier.
You can also read my full ADHD therapy overview if you want a broader picture of how all the tools fit together.
I offer ADHD-focused counseling in Gainesville and through telehealth across Florida. Learn More Below:
What CBT Looks Like for ADHD
CBT is simple, structured, and action-based. We look at what’s getting in the way and build routines that actually work.
CBT helps with
• procrastination
• task paralysis
• racing thoughts
• negative self-talk
• emotional overwhelm
• motivation swings
• organization and follow-through
You do not need a diagnosis to benefit. I also have a guide on ADHD motivation and task paralysis that explains why starting tasks can feel so physically heavy
Common ADHD-Related Challenges CBT Can Help With
Unsure if you have ADHD? check out my page on ADHD evaluations.
Trouble starting tasks
Your brain knows the steps, but you can’t get yourself to begin.
Losing focus fast
You start strong… then drift, scroll, or shut down.
Feeling overwhelmed
Small tasks feel huge. Big ones feel impossible.
Intense emotions
Frustration, shame, or guilt hit hard and quickly.
Motivation that comes and goes
Some days you’re unstoppable. Others feel like you’re stuck in mud.
Forgetfulness and disorganization
You’re trying — it just isn’t consistent.
CBT breaks these patterns down into small steps you can actually use. If you want a deeper look at how these patterns show up in adulthood, you can read my adults with ADHD guide.
How CBT Helps You Build Structure
Think of CBT as a toolbox.
It helps you
• build routines you can maintain
• break tasks into tiny, doable steps
• reduce distractions
• improve time management
• strengthen executive functioning
• calm emotional spikes
• stay organized in a way that fits your brain
• replace self-criticism with realistic encouragement
You’ll leave each session with one or two clear steps — not a huge list to remember.
7 Skills You Can Use Right Away
These are the types of tools we practice together.
Don’t get overloaded! Pick only one to try for 3 days and see if it helps.
1: The Done List
A better motivator than traditional to-do lists.
At the end of the day, write down what you completed — even tiny things.
ADHD brains respond well to visible proof of progress.
This builds confidence instead of shame.
3: Externalize the Task
Get things out of your head and into the world.
ADHD brains struggle with holding multiple thoughts at once.
Use one
• sticky note
• whiteboard
• short list
• simple note app
Make the list short, or your brain will shut down.
4: Screen Reset for ADHD
A small reset that reduces digital overload.
Try
• closing all open tabs
• turning off one notification
• placing your phone out of reach for ten minutes
• moving distracting apps to page two
You don’t need to quit screens. Just reset your brain’s stimulation level.
5: The Five Minute Rule
Reduces pressure and creates momentum.
Tell yourself you only have to work for five minutes.
If you stop after five minutes, that’s okay.
If you keep going, great — your brain made the switch.
This removes the activation barrier.
2: Break the Task Down
A simple, powerful way to beat task paralysis.
Instead of doing the whole task, choose the first visible action.
Examples
• open the document
• put clothes into one pile
• write one sentence
• open the calendar
Your brain can start tiny steps even when the whole task feels overwhelming.
7: Body Doubling
Tasks get easier when someone else is there.
Try working while another person is present
• a friend
• a study buddy
• coworking space
• virtual body-doubling session
Your nervous system stays more regulated, and your brain enters “work mode” faster.
6: If–Then Planning
Build automatic responses to common ADHD roadblocks.
If my phone distracts me, then I put it out of sight.
If I feel overwhelmed, then I take a two-minute reset.
If I forget something, then I add it to the same note every time.
This prevents decision fatigue and makes responses automatic.
A short section on DBT skills
Some ADHD struggles are rooted in emotional intensity rather than focus alone.
If you deal with quick frustration, rejection sensitivity, or difficulty calming down, DBT tools can help you stay steady.
DBT Skills for Emotional Intensity
ADHD emotions can hit fast and hard. These DBT tools help you steady your system.
For a deeper dive, I also have a page dedicated to DBT for ADHD and emotional intensity.
Slow exhale
Breathe out longer than you breathe in.
Five-senses grounding
Notice
• five things you can see
• four things you can touch
• three things you can hear
Cold water reset
Briefly splash your face or run wrists under cool water.
Name the emotion
Saying “this is frustration” helps your brain shift out of panic.
These tools blend naturally with CBT so you build emotional and cognitive balance.
What Sessions Are Like
Therapy is structured but not stressful.
You can expect
• collaborative goal-setting
• weekly or biweekly sessions
• short, targeted strategies
• real-life tools to try between sessions
• steady support
• adjustments until the tools fit your brain
Most clients feel relief simply having a plan that makes sense.
Do You Need a Diagnosis First?
No. You can start ADHD-focused therapy without a formal evaluation.
If you want or need a diagnosis, I can help you find appropriate providers in Gainesville (psychologists, psychiatrists, testing centers).
Therapy still helps with focus and daily structure whether you’re diagnosed or exploring symptoms.
Why Choose CBT with Brooks Counseling and Wellness
• calm, non-judgmental approach
• ADHD-friendly pacing and structure
• tools that work in real life
• specialization in focus, motivation, and tech distraction
• warm, supportive counseling style
• Gainesville-based with Florida telehealth
My goal is to help you feel more capable, confident, and in control.
Serving Gainesville and All of Florida: I offer in-person counseling in Gainesville and secure telehealth sessions statewide.
If you want more details on scheduling click below!
CBT for Adults vs Teens
Adults
• work stress
• burnout
• productivity struggles
• balancing responsibilities
• digital distractions
Teens
• school routines
• homework structure
• emotional regulation
• screen boundaries
• confidence and motivation
CBT is flexible and adapts to your life stage.
CBT and Digital Distraction
ADHD + modern screens = a tough combo.
Social media, gaming, notifications, and constant stimulation make focus even harder.
CBT helps you
• understand what triggers distraction
• reduce scrolling loops
• set screen limits that stick
• build healthier tech habits
• strengthen impulse control
You can also explore my ADHD and technology overload guide for more tools on managing screens and overstimulation.