ADHD CBT Programme for Adults | The ADHD Reframe Programme

CBT Therapist & ADHD Specialist. Perthshire, Scotland | Online Worldwide

Medication Helped. But You're Still Struggling.

Book Your Free 15-Minute Discovery Call

You got the diagnosis. Maybe you are on medication. You expected things to get easier. And in some ways, they did.

But you are still missing deadlines. Still cannot keep track of tasks. Still avoiding the things you know you need to do. Still thinking "I can't do this" before you have even started.

Because here is what nobody told you: medication can help with attention and impulsivity, but it does not teach you how to organise your life. It doesn't give you systems for time management. And it doesn't change the unhelpful thinking patterns and avoidance behaviours you have developed over years of struggling.

That is where this programme comes in.

Does This Sound Familiar?

• You constantly lose track of appointments, tasks, and deadlines

• Your time management is chaotic - you underestimate how long things take and always feel behind

• You avoid tasks you find difficult or boring, even when they're important

• You struggle to prioritise when everything feels equally urgent

• Your paperwork, emails, and life admin are overwhelming

• You start organisational systems but abandon them within weeks

• You think "I can't do this" or "what's the point in trying" before you've even begun

• You feel like you're underachieving at work despite your intelligence and effort

If you are nodding along, you have found the right place.

The Real Problem (Hint: It's Not You)

ADHD is a neurobiological disorder that affects executive functioning - your brain's ability to plan, organise, manage time, and regulate behaviour.

Medication can reduce core symptoms like inattention and impulsivity, but the majority of adults on medication still face significant difficulties in:

• Organisation and time management

• Task completion and follow-through

• Managing household tasks and daily routines

• Employment and educational performance

• Interpersonal relationships

These real-world impairments need skills training, not just medication. You need practical tools and strategies specifically designed for how your ADHD brain works.

This isn't about trying harder. It's about learning the right skills.

What Changes Everything

This is a structured CBT programme that teaches you evidence-based skills proven to help adults with ADHD. Not random tips. Not generic advice. A systematic approach that targets both your behaviours AND your thinking patterns.

From Chaotic → To Organised Build systems for managing appointments and tasks that actually work for your brain.

From Time-Blind → To Time-Aware Develop realistic time management skills and stop underestimating how long things take.

From Avoiding → To Doing Learn to break through task avoidance and actually complete what matters.

From Distracted → To Focused Master techniques to reduce distractibility and stay on track.

From "I Can't" → To "Here's How" Challenge unhelpful thoughts and replace them with realistic, helpful thinking.

From Quick Fixes → To Lasting Skills Build strategies that stay with you long after the programme ends.

The Structured Programme That Actually Works

This isn't open-ended therapy. It is a skills-based programme with clear structure, measurable progress, and practical tools you will use every day. Each module builds on the last, and you will practice new skills between sessions to ensure lasting changes.

Module 1: Organisation and Planning (Weeks 1-5)

The Struggle: Your life feels chaotic. Tasks slip through the cracks. You can't keep track of what needs doing or when.

What You Will Learn:

• Understand ADHD as a neurobiological condition, not a character flaw

• Build a calendar and task list system that works for YOUR brain

• Learn to prioritise and manage multiple tasks effectively

• Create organisational systems for paperwork and daily admin

• Break overwhelming projects into manageable steps

• Optional: Education session with partner or family member

What Changes: You will have external systems you can trust. Less mental chaos, better follow-through, more control over your daily life.

Module 2: Reducing Distractibility (Weeks 6-7)

The Struggle: You sit down to work and two hours later you have done everything except what you meant to do.

What You Will Learn:

• Identify YOUR specific attention span and work patterns

• Master techniques to delay responding to distractions

• Modify your environment to reduce triggers

• Use external cues and structures to stay on task

What Changes: You will work with your natural attention patterns and have concrete strategies for staying focused when it matters.

Module 3: Adaptive Thinking (Weeks 8-10)

The Struggle: You think "I can't do this," avoid difficult tasks, and have developed unhelpful patterns of thinking about yourself and your abilities.

What You Will Learn:

• Identify automatic unhelpful thoughts that keep you stuck

• Challenge thinking patterns like "I can't do this" or "what's the point"

• Develop realistic, helpful ways of thinking about tasks and challenges

• Recognise when overly optimistic thinking sets you up for failure

• Reduce avoidance behaviours

What Changes: You will learn to catch unhelpful thoughts before they derail you and replace them with thinking that actually helps you take action.

Module 4: Tackling Procrastination and Maintaining Progress (Weeks 11-12)

The Struggle: You avoid tasks, put things off, and struggle to maintain any system long-term.

What You will Learn:

• Apply all your new skills specifically to procrastination

• Create your personalised relapse prevention plan

• Identify early warning signs when you're slipping

• Develop strategies for getting back on track

• Build long-term maintenance of your progress

What Changes: You will have specific tools for your procrastination patterns and a concrete plan for maintaining your gains after the programme ends.

How This Works in Practice

Your Transformation Journey

Free Discovery Call (15 Minutes) We'll discuss your specific challenges and whether this structured programme is right for you. No pressure, no obligation.

Weekly 50-Minute Sessions Every week, same time, via Zoom. Each session follows a clear structure: review your progress, learn new skills, plan your practice for the week ahead.

Between-Session Practice Real change happens between sessions. You'll use your workbook to practice skills at home - this is essential for building lasting habits and ensuring the strategies actually stick.

Track Your Progress Complete validated ADHD assessments regularly. Watch your scores improve. See concrete evidence that this is working.

Build Skills That Last By week 12, you will have practical systems, proven techniques, and helpful thinking patterns that stay with you for life.

Investment

The ADHD Reframe Programme: £780

Or £700 if paid upfront (save £80)

What's Included:

• 12 x 50-minute individual Zoom sessions

• Evidence-based client workbook with worksheets and exercises

• Structured homework for building new habits

• Regular progress tracking with validated assessments

• Optional partner or family education session

• Practical strategies tailored to your specific challenges

• Relapse prevention plan for long-term success

Payment Plans Available:

• £300 deposit + 2 monthly payments of £240

• Or 3 monthly payments of £260

Just ask and we will find an option that works for you.

Ready to build skills that actually stick? Book Your Free Discovery Call

Frequently Asked Questions

How is this different from your ADHD coaching?

Coaching (6 sessions, £550) is flexible and tailored to whatever challenges you're facing right now. We work on what you bring to each session.

This CBT programme (12 sessions, £780) is more structured. It follows a specific curriculum that builds systematically across modules. It also includes cognitive restructuring - using CBT techniques to change unhelpful thinking patterns and avoidance behaviours, not just practical strategies.

Choose coaching if: You want flexible support for current challenges. Choose this programme if: You want a comprehensive, structured approach that addresses organisation, distractibility, thinking patterns, and procrastination systematically.

Do I need to be on medication?

This programme is designed to complement medication for adults who still have residual symptoms. However, it can also be used as a standalone intervention if you are not on medication or prefer non-pharmaceutical approaches.

Do I need a formal ADHD diagnosis?

A diagnosis is helpful but not essential. If you are on the NHS waiting list but strongly identify with ADHD symptoms, this programme can still help. The skills work for anyone struggling with organisation, time management, and executive function.

What if I have tried apps and planners before and they didn't work?

This is different. We don't just give you another system - we teach you HOW to build and maintain systems that work for your specific brain. Plus, the cognitive module addresses the thinking patterns that cause you to abandon systems in the first place.

How much time do I need between sessions?

Plan for 15-30 minutes of daily practice using your workbook. This between-session work is essential - it is where the real skill-building happens. The programme won't work if you only engage during our sessions.

What if I miss a session?

Sessions can be rescheduled with 24 hours notice. However, consistency matters - each module builds on the last, so we will work together to maintain momentum.

How quickly will I see results?

Most clients notice improvements in organisation within the first few weeks. The cognitive changes (thinking patterns) develop over the middle modules. Research shows gains are maintained at 6 and 12-month follow-ups, meaning this is not a quick fix - it is lasting change.

Does this help with anxiety or depression too?

Yes. Research shows participants experience improvements in associated symptoms of anxiety and depression alongside ADHD symptom reduction. The cognitive restructuring and behavioural strategies benefit multiple areas.

Do you work with clients outside Scotland?

Yes! I work with English-speaking clients throughout the UK and Europe via secure online sessions.

Worldwide for ADHD Coaching.

Ready to Build Skills That Actually Last?

You have spent years trying to force your ADHD brain into neurotypical systems. You have blamed yourself for struggling with organisation and time management. You've started over more times than you can count.

It is time for a different approach. One that's structured, evidence-based, and targets both your behaviours AND your thinking patterns.

Your future self - the one with systems that work, tasks that get done, and strategies that stick - is waiting.

Book your free 15-minute discovery call today

Let's explore whether this structured programme is the right next step for you.

Book Your Free Discovery Call → https://therapy-reframe.selectandbook.com/

Structured CBT Programme for Adult ADHD | Qualified CBT Therapist | Perthshire, Scotland | Online sessions worldwide

About Your Therapist

I am a qualified CBT Therapist and certified ADHD Coach based in Perthshire, Scotland. I specialise in working with adults who are tired of the endless cycle of starting over and struggling with systems that were not designed for their brains.

This structured programme combines cognitive and behavioural techniques specifically designed for adult ADHD, giving you both the practical skills AND the cognitive tools you need to create lasting change.

My approach is simple: stop trying to fix your ADHD and start building skills that work for it. When you combine the right systems with helpful thinking patterns, real-world improvements become possible.