In today’s fast-paced society, people struggling with Attention-Deficit/Hyperactivity Disorder (ADHD) have the added challenge of adapting to their surroundings while trying to cope with their symptoms. It can feel like they have to work extra hard to complete tasks, arrive on time, attend social functions, and meet societal expectations.
Cognitive Behavioral Therapy (CBT) is designed to help those struggling with ADHD, anxiety, depression, and other mood disorders reframe negative thought patterns and manage impulsive behaviors. Today, we’ll uncover actionable tips and CBT exercises for ADHD to help boost focus, manage symptoms, and leverage strengths to drive lasting change.
While these techniques aren’t intended to replace professional services administered by licensed providers certified in CBT, we hope you’ll find these applications helpful in your day-to-day life and in between therapy sessions.
What is CBT? Exercises for ADHD
Cognitive Behavioral Therapy (CBT) contains powerful tools and strategies to effectively manage a variety of mental health symptoms, including impulsivity, hyperactivity, emotional dysregulation, and inattention characterized by ADHD.
So, how does it work? The CBT model recognizes that thoughts, feelings, and behaviors are connected. This model highlights that your actions and emotions are responses based on interpretations and perceptions of what is happening rather than the situation.
CBT Techniques for ADHD
There are many types of ADHD CBT exercises you can implement to help navigate your thoughts and bring more balance into your day-to-day life.
1. Cognitive Restructuring
Individuals with ADHD can experience negative thought patterns, which can lead to feelings of frustration, procrastination, self-criticism, and burnout. One of the key components of CBT is cognitive restructuring. It brings awareness to the thoughts by challenging and replacing them with more positive, realistic, and solution-focused thinking.
Reframing Negative Thoughts Exercise: If you find yourself saying, “I can’t do this. I’ve never been good at anything.” Get out a pen and paper and write down 10 tasks or accomplishments you’ve completed and feel proud of.
The key is to find a better-feeling thought: “While I sometimes can’t complete tasks, I have completed plenty of things. Are there any resources or help that I can call upon to complete this task?”
Repetition is key. It’s common for people to want to give up on something after trying it a few times. While this strategy may seem like a quick tip to manage thoughts within the moment, the repetition of catching, noticing, and reframing negative thought patterns can help rewire your brain on how it reacts to situations long-term.
2. Breaking Down Large Tasks
Task paralysis is common for those struggling with ADHD and can stem from emotions of overwhelm. One effective CBT strategy is to break down these tasks into smaller, more manageable steps.
Let’s take cleaning a room in your house, for example. Thinking about cleaning your entire bedroom will feel too much to manage. Instead, try breaking down the task into smaller steps using a checklist.
For example, sorting the pile of clothes that’s been on your floor and moving them to the washer. Checking that item off of the list will help create a sense of reward, reduce anxiety, improve focus, and keep you on track to move on to the next task.
Minimizing distractions, such as putting your phone on silent, and building in periodical rest breaks can help get your mind to the finish line. When it comes to completing tasks, noticing and reframing negative thought patterns as they arise (cognitive restructuring) will continue to reinforce to your brain that all problems are solvable.
3. Impulse Control Techniques
The “Stop. Think. Act.” method refers to situations that require quick decision-making. “Stop” encourages you to pause and take a deep breath. “Think” encourages you to evaluate potential outcomes and consequences. “Act” implies making an informed or thoughtful decision based on the previous two steps.
With repetition, this tool becomes more automatic and helps you to pause and consider outcomes before acting impulsively, reducing the chance of making regrettable decisions or saying something that can be taken as offensive or inappropriate.
4. Mindfulness
Mindfulness is about being aware of what’s happening in the present moment. It involves noticing what’s happening and detaching from judgment. Sitting in stillness, doing quiet meditation, and focusing on deep breathing techniques will help bring awareness to the present moment. If a thought arises, you can notice the thought without entertaining it, similar to how a cloud passes by in the sky.
5. Journaling
The practice of writing down your thoughts will help bring awareness to thought patterns and reveal a black-and-white visual to evaluate their accuracy. Ask yourself, “Which of these thought patterns and emotions may be distorting my thoughts through a negative filter?”
6. Skill Building
There are CBT exercises that can empower you with tools to set you up for long-term success in daily tasks or reaching new goals. These exercises can address management and organizational needs.
Keeping a time tracking log to monitor your tasks and time spent on them can help bring awareness to any distractions and help you recognize what requires addressing.
CBT Exercises for ADHD: Kids Empowerment Tools
CBT exercises for children with ADHD may need to be adapted to their level of development; however, the core principles are the same, CBT can teach children emotional regulation, task completion, and impulse control skills.
1. Visual Schedules and Checklists
Visual cues to help children with ADHD stay on track, such as a visual schedule or a checklist to complete their daily routine. Incorporating a visual marker that allows them to check off their task allows the child to track their progress, build self-esteem, establish a routine, and feel a sense of accomplishment.
Reward systems can also be useful to motivate the child to accomplish tasks, such as adding a sticker to the chart when the task is done. We’ll cover that more below.
2. Reward Systems for Behavior Management
Another form of CBT exercise for children with ADHD is the use of reward systems. Positive reinforcement is a powerful CBT strategy for children with ADHD. When a behavior is linked to a reward, children learn to associate their positive action with a positive outcome.
Creating a Reward System: a simple reward system where the child can accumulate points toward a special outing, extra playtime, or earn stickers for good behaviors can encourage consistency and teach patience (delayed gratification).
Some items that can be rewarded include: completing tasks, practicing good hygiene, and following instructions.
3. The Balloon Breathing Technique
Emotional regulation and impulse control can be challenging for kids with ADHD. The balloon or bubble breathing technique is a creative and effective mindfulness activity that can help children slow down thoughts and emotions while bringing awareness to their surroundings.
Have the child sit down and imagine they are blowing up a balloon or bubble. As they inhale, encourage them to visualize filling the balloon with air, and as they exhale, release the air slowly. You can have them count to four as they inhale and exhale their breath as well. This exercise not only helps with mindfulness but also gives them a practical way to navigate frustration, anxiety, and excitement.
Considering CBT Therapy?
At the Associated Clinic of Psychology, we understand that every individual living with ADHD is unique. That’s why we offer personalized Cognitive Behavioral Therapy (CBT) services tailored to meet your specific needs. Request a consultation today to see how we can help.
