ADHD Management That Works WITH Your Brain, Not Against It
For years, you might have felt like you weren’t trying hard enough, or that you lacked focus or organization. But what if the real issue isn’t a lack of effort, but rather that your brain is simply wired differently? We believe you shouldn’t have to force your unique brain into systems built for everyone else. Instead, let’s work with your brain, not against it. We’ll help you understand its natural strengths and how it truly operates. From there, we’ll build personalized strategies, routines, and support that are designed to work with your unique neurobiology, not against it.
Our Approach is Neurodiversity-Affirming, Practical, and Tailored to How You Actually Think
We Start by Understanding Your Specific ADHD
ADHD shows up differently in everyone. Some people can’t sit still; others sit perfectly still but their minds are racing. Some struggle with hyperactivity; others battle inattention and internal restlessness. We don’t assume we know what your ADHD looks like—we learn how it specifically affects your life, work, and relationships.
We Build Systems That Match Your Brain, Not Fight It
Forget those organization systems that expect you to maintain color-coded calendars or remember to check your planner every day. We help you identify what naturally works for your brain and build sustainable systems around your existing strengths and patterns.
We Address the Emotional Side Too
ADHD isn’t just about focus and organization. It’s also about emotional regulation, rejection sensitivity, and years of feeling like you’re failing at things that seem easy for everyone else. We address the whole experience, not just the symptoms everyone can see.
We Don’t Try to Make You “Normal”
Your brain’s ability to hyperfocus, think creatively, see connections others miss, and bring energy to projects you care about—these aren’t bugs to fix. They’re features to understand and harness. We help you work with your ADHD brain, not against it.
What ADHD Actually Looks Like in Real Life
Attention Challenges
Dealing with attention challenges can mean a lot of things. You might find it tough to focus on tasks that are boring or repetitive, yet you can hyperfocus intensely on projects that grab your interest, sometimes even forgetting to eat! Conversations can be tricky too, as your own thoughts might pull your attention away. Plus, you might be a pro at starting new projects, but find it really hard to bring them to completion, often losing track of time entirely.
Executive Function Struggles
Executive function struggles often show up in daily life. You might genuinely intend to remember important tasks or appointments, but they still slip your mind. When everything feels urgent, prioritizing can be a real struggle. You might also find yourself procrastinating on crucial tasks, leading to a last-minute rush to get them done. Keeping things organized and remembering where your belongings are can be a constant battle, and even with great ideas, breaking them down into actionable steps can feel overwhelming.
Emotional Regulation Difficulties
Emotional regulation difficulties can make you feel emotions more intensely than others seem to. Criticism or even the perception of rejection can be incredibly overwhelming. You might also struggle to manage frustration when things don’t go exactly as planned, leading to impulsive reactions you later regret. Sometimes, it can feel like your emotions are simply “too much” for other people to handle.
Social and Relationship Impact
The impact on your social life and relationships can be significant. You might find yourself interrupting or finishing other people’s sentences, or struggling to truly listen in conversations because your mind is racing ahead. Forgetting social commitments or being late, even when you genuinely care, can be a common occurrence. You might also feel the need to mask or hide parts of yourself to fit in, and your relationships can be affected by forgotten anniversaries, missed calls, or inconsistent communication.
The Hidden Exhaustion
Beneath it all is often a hidden exhaustion. You might feel perpetually tired from the constant effort of trying to focus and stay organized. The mental fatigue from masking ADHD symptoms all day can be draining. There’s often a deep sense of shame and self-criticism about things that seem effortless for others, leaving you feeling like you’re always playing catch-up instead of getting ahead.
How We Actually Help You Thrive with ADHD
Rewiring Your Thoughts
Do you ever feel like your thoughts are working against you? We’ll help you spot those unhelpful thinking patterns—like assuming the worst when you make a mistake, or feeling fundamentally flawed because of your ADHD. Together, we’ll build kinder, more realistic ways of looking at yourself and the hurdles you face.
Boosting Your Executive Functions
We get that traditional advice for planning and organizing often falls flat for ADHD brains. That’s why we’ll teach you practical, ADHD-friendly skills for things like planning, prioritizing, organizing, and managing your time. The goal isn’t to fight your brain, but to find systems that truly work with its natural rhythms.
Mastering Your Emotions
Intense emotions, sensitivity to rejection, and frustration can be tough when you have ADHD. We’ll equip you with powerful strategies to manage these feelings, including mindfulness techniques, ways to cope with distress, and how to communicate your needs more clearly to others.
Setting Up Your Environment for Success
Sometimes, small changes in your surroundings can make a huge difference. We’ll collaborate to pinpoint environmental tweaks that boost your focus and productivity. This could mean optimizing your workspace, adjusting your daily routines, or setting up accountability systems that actually resonate with your ADHD brain.
Strengthening Your Relationships
ADHD can impact relationships in specific ways, and we’re here to help you navigate that. We’ll work on communication strategies, managing commitments, and helping your loved ones truly understand how they can best support you.
Unleashing Your Superpowers
ADHD isn’t just about challenges; it comes with some amazing strengths! We’ll help you identify and leverage your unique advantages—like your creativity, enthusiasm, out-of-the-box thinking, resilience, and energy. These aren’t just silver linings; they’re powerful assets that, when channeled effectively, can truly set you apart.
Step by Step, Building a Life That Works for You
Step by Step, Building a Life That Works for You
Comprehensive Assessment (Sessions 1-2)
We explore how ADHD shows up in different areas of your life, identify your specific challenges and strengths, and understand what you’ve already tried. We also discuss medication considerations if relevant.
Psychoeducation and Goal Setting (Sessions 3-4)
We help you understand how ADHD affects your brain and behavior, normalize your experiences, and identify specific goals for therapy. This isn’t about becoming someone else—it’s about becoming the best version of yourself.
Skill Building and System Development (Sessions 5-12)
We work together to develop practical strategies for your biggest challenges, whether that’s time management, emotional regulation, organization, or relationship issues. We test different approaches to find what actually works for your specific brain.
Implementation and Fine-Tuning (Sessions 12-20)
As you start using new strategies in real life, we troubleshoot what’s working and what isn’t. We adjust approaches based on your actual experience, not theoretical ideals.
Maintenance and Advanced Skills (Ongoing)
As life changes, your ADHD management needs might change too. We help you adapt your strategies for new situations and continue building skills for long-term success.
The Questions You're Probably Wondering About
“How do I know if I really have ADHD or if I’m just disorganized and lazy?”
ADHD is a neurobiological condition that affects executive function, attention regulation, and emotional control. If you’ve struggled with these issues consistently across different areas of your life since childhood, it’s worth exploring whether ADHD might explain your experiences.
“Will you tell me I need to get on medication?”
We’re not prescribing practitioners, but we can discuss how medication might fit into your overall management plan and help you think through the pros and cons. Many people benefit from a combination of therapy and medication, while others manage well with therapy and lifestyle changes alone.
“What if I’m successful despite my ADHD? Do I still need help?”
Many people with ADHD are high achievers who’ve developed workarounds for their challenges. But if you’re constantly exhausted from trying to keep up or feeling like you’re not living up to your potential, therapy can help you work smarter, not just harder.
“Can you help me even if I wasn’t diagnosed as a kid?”
Absolutely. Many people, especially women and people of color, are diagnosed with ADHD as adults. Late diagnosis doesn’t make your experiences less valid or your ADHD less real.
“What if my family/partner doesn’t believe ADHD is real?”
Unfortunately, ADHD stigma is still common. We can help you navigate these conversations and develop strategies for getting the support you need, even if not everyone understands your challenges.
“How long will it take to see improvement?”
Many people notice some improvements within the first few weeks as they gain understanding about their ADHD and start implementing small changes. Significant improvement in functioning usually develops over 3-6 months as you build and practice new skills.
When You’re Ready to Change, We’re Ready to Help
Living with unmanaged ADHD can feel exhausting and demoralizing. But with the right support and strategies, you can learn to harness your unique brain rather than constantly fighting against it. You can be productive without being miserable, organized without forcing yourself into rigid systems, and successful in ways that feel authentic to who you are.
Your first step is scheduling an initial consultation where we’ll explore how ADHD shows up in your life and discuss strategies that might help. This isn’t about changing who you are—it’s about removing the barriers that keep you from being your best self.
Call (917) 688-2446 to speak with Bibiana about scheduling your ADHD consultation. She’s available 10 AM to 2 PM and can answer questions about insurance coverage, scheduling options, and what ADHD-focused therapy looks like.
