Disclaimer:
This article provides general information about ACT and CBT therapies and should not replace professional advice. While ACT and CBT can be highly effective, it may not be suitable for everyone, especially without proper adaptations.
If you have concerns about whether ACT or/and CBT is right for you,
consult a qualified mental health professional who can help find the best approach for your needs. Therapy should feel empowering, not harmful!
😵💫 "I know what I need to do... So why can’t I just do it?!"
Meet Alex. Like many ADHDers, they struggle with procrastination, self-doubt, and emotional rollercoasters. 📉
One day they set a goal: finish an important project by the end of the week.
They start strong but soon their brain starts playing tricks on them.
❌ "I’ll do it later." ❌
❌ "This is too hard." ❌
❌ "I always mess things up anyway." ❌
Before they know it, the deadline arrives—and so does the guilt. Sound familiar?
If you’ve been stuck in this cycle, 🧘 ACT and 🔄 CBT might be the missing pieces of your ADHD puzzle. 🧩
Let’s dive in! 🚀
🧘 ACT vs. 🔄 CBT: What’s the Difference?
🔄 CBT: The Cognitive Shift
🔄 Cognitive Behavioral Therapy (CBT) focuses on changing unhelpful thoughts. The key approach here is recognizing and reframing negative self-talk. CBT uses structure, planning, and strategies to manage ADHD challenges, aiming to break bad habits and build better ones.
For example when feeling overwhelmed with a task, CBT would have you say:
“I failed before, but that doesn’t mean I’ll fail again. I can break this down into small steps.”
🧘 ACT: Embracing Emotions
🧘 Acceptance and Commitment Therapy (ACT) focuses on accepting your thoughts and taking action despite them. The key approach is accepting and letting go of the need to control your thoughts. ACT uses mindfulness and values-based actions to stay on track, helping you build emotional resilience.
For example, in the face of anxiety, ACT encourages you to say:
“I feel anxious about this task, but I’ll take action anyway because it aligns with my values.”
What Research Says
🔄 CBT and ADHD: A Proven Strategy
Cognitive Behavioral Therapy (CBT) is effective for ADHD, especially in reducing procrastination, improving emotional regulation, and boosting productivity. CBT helps ADHDers challenge self-sabotaging thoughts, improving executive function (Safren et al., 2005; Young & Kormondy, 2016). A meta-analysis shows CBT improves time management and organization (Knouse et al., 2017).
🧘 ACT and ADHD: The Power of Acceptance
Acceptance and Commitment Therapy (ACT) reduces ADHD-related stress, enhances focus, and improves emotional regulation. ACT boosts psychological flexibility, improving attention and impulse control (McHugh et al., 2014). Mindfulness, a key ACT component, also reduces impulsivity (Zylowska et al., 2008)
Which One Should You Use?
🔄 CBT is great if you struggle with negative self-talk and limiting beliefs, need structured strategies to improve productivity, and tend to get stuck in overthinking and perfectionism.
🧘 ACT is great if you feel overwhelmed by emotions and need a better way to manage them, often feel paralyzed by procrastination, and want to build self-acceptance and stop fighting your ADHD.
🔥 Best Option? Use Both!
🧘 ACT helps you accept your emotions and move forward, while 🔄 CBT helps you reframe your thoughts and build effective habits. The real magic happens when you use both. By combining the mindfulness and emotional flexibility of 🧘 ACT with the structured, problem-solving approach of 🔄 CBT you create a powerful ADHD-friendly toolkit that helps you work with your brain - not against it.
🛠️ ADHD Cheat Sheet: 🔄CBT + 🧘ACT in Action
ADHD Challenge: Procrastination
🔄 CBT Approach: “I can break this into small, manageable steps.”
🧘 ACT Approach: “I feel resistance, but I’ll take one small step anyway.”
ADHD Challenge: Negative Self-Talk
🔄 CBT Approach: “I failed once, but that doesn’t mean I’m a failure.”
🧘 ACT Approach: “I don’t need to believe everything my brain says.”
ADHD Challenge: Emotional Overwhelm
🔄 CBT Approach: “What’s the evidence that things are really this bad?”
🧘 ACT Approach: “I accept my emotions, but I won’t let them control me.”
ADHD Challenge: Focus Struggles
🔄 CBT Approach: “I can create a structured routine to stay on track.”
🧘 ACT Approach: “I’ll focus on what matters most, even if distractions pop up.”
💡 Recap: Why Choose When You Can Have Both?
Both 🧘 ACT and 🔄 CBT offer unique benefits:
🔄 CBT helps challenge negative thinking and build effective habits, while
🧘 ACT helps you accept your emotions and take action anyway.
Together, they create a comprehensive toolkit for managing ADHD more effectively.
📣 Final Thoughts
At the end of the day, it’s about working with your brain - not against it.
Whether you gravitate toward 🧘 ACT or 🔄 CBT or a combination of both, there’s no one-size-fits-all solution. By experimenting with both approaches and finding what works best for you, you’ll unlock new ways to manage ADHD with confidence.
Are ACT & CBT the Right Fit for Everyone?
ACT (Acceptance and Commitment Therapy) and CBT (Cognitive Behavioral Therapy) are effective, but they might not work for everyone. Some individuals may find them challenging, especially:
If you have autism: The abstract thinking and social norms in ACT and CBT can be hard to engage with.
If you have PTSD: CBT's focus on rational thought may feel invalidating;
ACT’s acceptance-based methods might be more supportive.
If you have ADHD: The structure and focus required for CBT and
ACT may be difficult to maintain.
If you experience severe depression: Low motivation can make active participation in both therapies feel overwhelming.
If you have BPD: Emotional dysregulation may require additional tools beyond the focus on thoughts in CBT and ACT.
If you face systemic issues: CBT's focus on individual thought change might not address the root causes of distress, such as discrimination or chronic illness.
If ACT or CBT feels overwhelming, a tailored approach may work better.
A skilled therapist can adapt techniques to your needs!
👉 If this article helped, don’t forget to:
💬 Share your experience with ACT and CBT – which one has helped you the most?
🔄 Share this with someone who might benefit.
👍 Follow or subscribe ADHD Wisdom Tools on Substack for more actionable strategies, tips, tricks, and resources.
Now it’s your turn!🚀
Rgds
Ludovic
📚 Resources & Books for ADHDers
Here are some excellent resources and books on
🧘 ACT and 🔄 CBT specifically for ADHDers:
Books on 🔄 CBT for ADHD:
🔄 The Adult ADHD Toolkit by J. Russell Ramsay
🔄Cognitive Behavioral Therapy for ADHD in Adults: A Guide to Practices
by Mary V. Solanto
Books on 🧘 ACT for ADHD:
🧘 The Happiness Trap: How to Stop Struggling and Start Living
by Russ Harris
🧘The Mindfulness Prescription for Adult ADHD by Lidia Zylowska
🧘 A Liberated Mind: Overcoming Anxiety, Depression, and Trauma to Feel Safe and Alive by Steven C. Hayes
I’m currently seeing a CBT therapist (who also has ADHD, so I can sometimes struggle with being able to complete what I’m trying to tell her without being interrupted and am starting to interrupt her back) and when she compliments me it’s difficult for me. I used to bite my tongue, possibly rolling my eyes, but more recently I’ve begun questioning her on it. How did you know, after meeting me for 30 seconds, that I’m smart? That I’m kind? You don’t really Know me, certainly not at that point.
I generally feel that people throw well intentioned but kind of disingenuous compliments around.
I guess I have some of that PTSD you mentioned, lol.