CBT Exercises for ADHD – Examples and Techniques
Living with attention deficit hyperactivity disorder can be overwhelming sometimes. People with ADHD often have difficulty performing executive functions, and their emotional regulation is not set right.
Sometimes (before stimulants like Adderall or Vyvanse are prescribed), healthcare providers will try therapy sessions like ABA therapy or recommend CBT exercises for ADHD symptom management.
In this blog, we will cover seven CBT exercises you can perform with your counselor to keep the symptoms minimal and make it easy to lead your everyday life.
If you want to learn more about your diagnosis or contact an expert mental health professional to discuss your case, contact us at Therapy Fleet now.
How Cognitive-Behavioral Therapy Works?
CBT, also known as talk therapy, helps clients fight negative emotions and impulsive behaviors. Instead, it teaches them practical skills, strategies, and social skills. In this case, we are talking about CBT exercises for ADHD patients. CBT also teaches the individual to focus on two main components that trigger the symptoms;
- The Cognitive Element- it leads to negative thinking
- The Behavioural Element– it makes the person respond to situations driven by negative thoughts.
The goal is to challenge negative thought patterns, which change problematic behaviors. CBT also teaches an individual to manage time and develop social and organizational skills.
CBT techniques treat the core symptoms of ADHD in adults. It does this by improving their exercise functioning, teaching them how to control their impulses, and managing stress. People with ADHD also live with anxiety and depression. Thus, the treatment plan includes managing that along with ADHD symptoms.
List of CBT Exercises for ADHD
There are many CBT exercises for ADHD; for the sake of this blog, we will be covering seven. The effective treatment consists of therapy along with prescription drugs. For people with ADHD, their minds automatically navigate to negative self-talk.
CBT exercises for ADHD will change these automatic thoughts into positive ones by taking small, manageable steps. Over time, these positive behaviors will bring significant improvements and a positive change in people’s lives.
1. Self-Monitoring
The first step in self-monitoring is identifying problematic behaviors that need to be changed or improved. It could be procrastination, distractibility, or impulsive behavior. Once the behavior is upfront, the individual needs to record all the situations that relate to this behavior. Keeping a constant check is important.
For instance, what happened that led to this problematic behavior? What thoughts occurred to you? What feelings did it trigger, and what was the outcome? With time, the pattern begins to emerge.
The final step would be to review these notes on a regular basis and look for ways to replace this problematic behavior with more positive outcomes. This could involve using other techniques along with cognitive restructuring or problem-solving
2. Goal Setting
Often, people with ADHD leave tasks incomplete and procrastinate a lot. The second CBT exercise for ADHD individuals is goal setting. In this, the individual establishes realistic and achievable goals that can improve motivation and focus, helping them cope with ADHD.
The first step is to identify a goal that you want to achieve in the near future. It could be anything, such as time or waste management skills.
Once you identify the goal, break it into smaller goals and make sure each goal is specific, measurable, achievable, relevant and time-bound. This is called a SMART goal. Make sure to regularly review the progress of the smaller steps, as it can provide a sense of accomplishment and keep the level of motivation high
3. Cognitive Restructuring
The third exercise for CBT is cognitive restructuring, in which individuals recognize and challenge negative thoughts. It can be especially useful for people with ADHD who live with low self-esteem and negative perceptions of themselves.
Cognitive restructuring is becoming aware of the negative thoughts that automatically appear, and we subconsciously believe that. It is the result of those thoughts that pop up in our mind in response to different specific behaviors.
For example, someone with ADHD will think I’m always going to be disorganized. Can be changed in a more positive way, but I’m still capable of improving myself. This positive sentence at the end leads to positive feelings in the person.
4. Mindful Meditation
Mindful meditation clears your mind of the daily clutter of life. Find a comfortable place where you won’t be disturbed. You need to focus on your breathing and notice the sensation of air entering and leaving your body. There is no need to panic if your mind wanders, which is completely normal. Just guide your mind towards meditation gently. Acknowledge distractions and do not judge. Practice this daily for a couple of times and see the changes within yourself in a month or so.
First, find a quiet, comfortable space where you won’t be disturbed. Once settled, start by focusing on your breath, noticing the sensation of air entering and leaving your body. If your mind begins to wander, which is completely normal, gently guide your attention back to your breath.
5. Organizing and Planning
Most often, ADHD leads to a lot of disorganization. This CBT exercise teaches the individual on how to manage deadlines at work or keep the household chores at track. Once the area of problem is identified, different strategies are developed to tackle them.
Individuals find completing tasks overwhelming, thus, the CBT practitioner will create a visual chore chart that will break the tasks into small tasks.
6. Adaptive Thinking
Among the other CBT exercises for ADHD, adaptive thinking aims to foster convenient thinking patterns, which allows problem-solving skills and reduces frustration. It is beneficial for people who fall into ADHD paralysis, which eventually leads to a never-ending thought process.
Let’s say you are always thinking, ‘I cannot complete this task; Identify the problem here; I can’t change. Challenge yourself and alter the thought. Have you always failed to complete the task? If not, then you can go again. Now say, ‘I might struggle, but I have done it in the past.
7. Time Management
Finally, it all ends with managing your time; whether you need to complete deadlines or be on a lunch date on time, learning how to manage time makes life easier. Your CBT practitioner will recommend tools like a digital calendar or planner to schedule meetings and important dates.
Be realistic; make sure to add buffer times for unintentional delays.
Final Thoughts
Treating ADHD is important. There are various treatment options: stimulant medications, non-stimulants, caffeine to help with ADHD symptoms, over-the-counter Adderall alternatives, and then CBT and lifestyle modification. We just discovered a handful of CBT exercises for ADHD.
These CBT exercises for ADHD teach the individual skills and reduce the stress of daily life. Although it seems daunting at first to complete or put these exercises into action, you need to be patient and consistent. Soon, you will see visible changes in your life.
Small steps in your daily routine will ease anxiety disorders and help with emotion regulation. There are special ADHD drugs for people with anxiety. Make sure to visit an authentic and validated CBT counselor. Ask questions and be vocal about your concerns.
Everyone deserves a seamless life, and this includes You, too. Implementing this CBT exercise for ADHD today will make your daily lives easier and make daily functioning easier. Pick up a specific task now, and connect with a counselor now as its time to say goodbye to adhd-related challenges now.
Personalized strategies can transform challenges into strengths, fostering growth and productivity.
FAQs
1. When Can I Expect to See Results From CBT for ADHD?
It depends on the person. But, normally, CBT exercises for ADHD take around 10 to 12 sessions to show results. Typically, one session per week is recommended. Each session is one hour. Yes, it takes time, but be patient. People with other mental health conditions like anxiety, ADHD, or PTSD need more time. Open up, do your homework, and have faith.
2. Can CBT Be Combined With Medication for ADHD?
Yes, CBT is usually combined with ADHD medications. Medications or CBT alone is not a part of the treatment plan. There are various types of ADHD medications you will be given according to your condition. Generally, mindfulness-based CBT and motivational CBT work better with people with depression or anxiety.
3. Is CBT a Good Treatment Choice for Kids With ADHD?
Yes, CBT is the first-line treatment for kids. There are many CBT exercises for ADHD kids. Usually, the training is given to the parents so that they can deal with the kids at home. Children with ADHD are hyper and suffer from ADHD mood swings. They need behavioral management. So, the training to the parents, teachers and the kids is involved. For kids <6 years old, CBT opts as medications come with side effects.
