When effort never seems to match output

ADHD Therapy

Navigate ADHD with clarity, manage executive strain and build sustainable systems. Expert adult ADHD counselling available online and in person.

Clinical Overview

ADHD therapy London

ADHD is a neurodevelopmental configuration that influences how you allocate attention, regulate impulses, and manage the complex logistics of adult life. Rather than a lack of ability, it is often a difference in how the brain prioritises incoming demands. Many of our clients arrive seeking clarity after years of feeling that their internal effort rarely matches their external outcomes. Our approach blends psychoeducation, executive strategy, and emotional support to help you move from a place of chronic strain toward a more manageable, authentic way of living.

Prevalence

Around 2.5–4% of adults

Gold-standard treatment

CBT-informed therapy, coaching and psychoeducation

Typical recovery

Often 10–16 focused sessions

NICE informed

CBT and psychoeducation are recommended alongside medical care

Late diagnosis aware

Support for adults discovering ADHD after years of coping alone

NICE NG87 ADHD guideline

2.5–4%

Adults are estimated to live with ADHD traits or diagnosis

Late

Many adults only recognise ADHD after burnout, career strain or parenting

10–16

Sessions often help with focused ADHD strategy work

Quick check

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DM
Dr Martina Paglia

Clinically reviewed by

Dr Martina Paglia

Founder & CEO of Mind a Porter

HCPC-registered Clinical Psychologist

Special interests include anxiety, depression, trauma, OCD, burnout, workplace stress, relationship difficulties and high-performance mental wellbeing.

Last reviewed: 13 August 2026

All health information on Mind a Porter is clinically reviewed by our clinical lead. These resources are educational and do not replace professional advice.

AI-ready summary

ADHD therapy in London helps adults whose effort never seems to match their output, where executive strain, time blindness, procrastination, emotional dysregulation or burnout make daily life harder than it looks from the outside. ADHD is a neurodevelopmental difference, not a character flaw, and many adults only recognise it after burnout, career strain or parenting. Therapy combines ADHD-adapted CBT, coaching-style strategy work and emotional regulation support, with focused work typically spanning 10 to 16 sessions.

Navigating your neurotype

How therapy bridges the ADHD gap

ADHD is far more than occasional distraction. It represents a fundamental difference in how your nervous system engages with tasks, experiences the passage of time, and manages the friction between intentions and actions. Many clients who come to us describe a profound sense of inconsistency: the ability to excel in bursts of hyperfocus while feeling paralysed by the mundane logistics of daily living. Therapy here is not about correcting a 'broken' brain, but about understanding your unique cognitive architecture so you can stop relying on shame as a motivator.

Living with ADHD in a city like London, where the pace is relentless, often creates a cycle of compensatory over-effort followed by inevitable depletion. You might find yourself juggling impressive professional responsibilities while struggling to maintain the 'invisible' work of self-care and administration. When old coping strategies—like adrenaline-fueled last-minute panic—stop being sustainable, it is a sign that your current systems are under too much pressure. Our work together focuses on disentangling your actual capabilities from the performance anxiety that years of being misunderstood can foster.

Receiving a diagnosis in adulthood can be a pivotal, often complex experience. It may bring immense relief, but also a grieving process for the years spent struggling without explanation. Whether you are newly diagnosed or simply recognising your own patterns, therapy offers a space to process these findings. We help you move past the 'shoulds' of neurotypical expectations to build structures that respect your specific energy profile, rather than fighting against it.

Ultimately, this is a collaborative partnership. We integrate ADHD-adapted CBT, habit design, and nervous system regulation to help you cultivate a life that is functional and kind. By addressing both the practical hurdles and the emotional weight of neurodivergence, we provide the tools to help you work with your mind, not against it.

Understanding causes

What contributes to adhd

Adhd rarely has a single cause. It usually builds up from a combination of biological, psychological and environmental factors, and understanding your own pattern is an important part of finding the right support.

Biological factors: Genetics, brain chemistry, physical health and sleep patterns can all play a role in how adhd develops and is experienced.

Psychological factors: Thinking styles, past experiences, personality traits and learned coping patterns can maintain or worsen adhd over time.

Environmental factors: Stress, relationships, work pressure, life transitions and broader social or cultural factors often contribute to when and how adhd surfaces.

Benefits

The benefits of ADHD Therapy

A clearer understanding of what is keeping your adhd going and why

Practical tools from cbt-informed therapy to manage triggers and setbacks in daily life

Reduced intensity and frequency of adhd symptoms as the work progresses

Better sleep, focus and energy as adhd stops dominating your day

More confidence in social, work and relationship situations

A therapeutic relationship you can return to whenever things feel harder

Patterns of executive strain

Common ADHD markers in adulthood

Recognising how ADHD shows up in your specific context is the first step toward finding relief from the cycles of exhaustion and frustration.

  • Difficulty sustaining attention for routine or low-interest tasks
  • Chronic procrastination, task initiation problems or avoidance of admin
  • Time blindness, lateness or repeated underestimation of how long things take
  • Disorganisation, clutter and inconsistent follow-through
  • Impulsivity in spending, speaking or decision-making
  • Emotional dysregulation, rejection sensitivity or rapid overwhelm
  • Cycles of hyperfocus followed by exhaustion or dropped responsibilities
  • Persistent shame about not performing to your actual ability

When to seek help

When is it time to seek therapy for adhd?

It is worth reaching out when adhd is starting to affect your daily life, relationships or wellbeing. You do not need to wait until things feel unmanageable. These are the signs that professional support could help.

  • difficulty sustaining attention for routine or low-interest tasks
  • chronic procrastination, task initiation problems or avoidance of admin
  • time blindness, lateness or repeated underestimation of how long things take
  • disorganisation, clutter and inconsistent follow-through
  • impulsivity in spending, speaking or decision-making
  • emotional dysregulation, rejection sensitivity or rapid overwhelm

Recognise any of these signs?

You don't have to figure it out alone. A 15-minute £1 discovery call can help you make sense of what's happening and what kind of support might help. Therapy for adhd is available online or in person in London.

Clinical approaches

What helps ADHD feel more workable day to day

We provide an integrative approach that treats the whole person, balancing practical structural adjustments with compassionate internal work.

CBT adapted for ADHD

Refining cognitive strategies to address executive hurdles and replace shaming self-talk with practical, effective habits.

Learn more

ADHD coaching-style support

Developing custom-built systems for time management, organisation and accountability that align with your specific brain.

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Emotional regulation work

Learning to navigate rejection sensitivity and high-intensity emotions that often surface during high-pressure moments.

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Assessment and medication collaboration

Providing comprehensive support to navigate the assessment journey and, if applicable, collaborate with your psychiatric care.

Learn more

Fees & booking

Transparent pricing for adhd therapy

50-minute sessions, online or in person across London
Fees set by each therapist and shown before you book
Private insurance accepted by many clinicians

Clients never pay more with us than going direct, and our therapists offer their best rates.

What to expect

What does a first ADHD therapy session look like?

A first ADHD session usually starts by understanding how your executive functioning actually works rather than assuming it matches the people around you. Your therapist will ask about task initiation, time blindness, hyperfocus, working memory, emotional dysregulation, rejection sensitivity and the gap between your capability and your daily output.

You may also explore whether you were diagnosed in childhood or only recognised ADHD after burnout, parenting or career strain, and what coping systems you have built, including masking, adrenaline or last-minute panic. Shame about not performing to your apparent potential often comes up because it is so central to the adult ADHD experience.

By the end of the session you should have a clearer understanding of your specific executive profile, what ADHD-adapted CBT or coaching-style support would involve and what systems might work with your brain rather than against it. Most people leave feeling more understood and less ashamed of the gap.

Ready to take the first step?

Book a £1 discovery call, or browse therapists near you for adhd therapy. Online and in-person sessions across London.

Why Choose Us

Why neuroaffirming therapy feels different

We offer a sanctuary where your neurodivergence is met with clinical rigour, genuine empathy, and a focus on practical, sustainable change.

Qualified clinicians

BACP, HCPC and UKCP-registered therapists with neuroaffirming training and strong experience of executive strain, burnout and late recognition.

Personalised care

Support is tailored to your goals, nervous system, executive profile and life context.

Real-world support

Useful for work, study, parenting, relationships and the pace of London life.

Focused on outcomes

Therapy is practical, measurable and designed to improve day-to-day functioning.

ADHD Specialists

£1 Discovery Call
Aanu Jide-Ojo
Easy Booking
WomanOnline via Google Meet

Ms Aanu Jide-ojoClinical Psychologist

M.Sc. Organisational Psychiatry and Psychology · M.Sc. Clini…7+ years of experience

I am an HCPC-registered Clinical Psychologist with seven years of professional experience. My academic background includes a B.Sc. in Psychology, an M.Sc. in Clinical Psychology, and an M.Sc. in Organisational Psychiatry and Psychology. I provide a comprehensive range of clinical services, including individual therapy, couples and family counselling, and autism assessment. My practice is informed by an extensive breadth of modalities, such as CBT, ACT, DBT, Internal Family Systems, the Gottman Method, and Somatic Therapy. I work with a diverse client base, supporting teenagers, adults, and seniors through complex challenges including PTSD, personality disorders, neurodivergence, and relationship dynamics. By integrating trauma-informed and LGBTQ+ affirmative approaches, I offer a tailored, professional space designed to address the unique intersections of identity and life experience. My clinical commitment is to provide expert, evidence-based psychological support that empowers you to navigate significant transitions, workplace pressures, and personal growth with confidence and clarity.

English
From £120 /session
£1 Discovery Call
Param Singh Sahni
Easy Booking
Man Sudbury HillOnline via Google Meet

Mr Param Singh SahniPsychotherapist

MSc · PGDip · BA10+ years of experience

I am a UKCP-registered and BACP-accredited psychotherapist with over a decade of clinical experience, offering a warm, collaborative space for adults seeking meaningful change. My practice is informed by an MSc and a breadth of specialist training, allowing me to support clients through a diverse range of challenges including anxiety, depression, neurodivergence, addiction, and complex trauma. As a British Punjabi Sikh therapist, I bring a unique depth to my work, carefully considering the intersections of culture, race, faith, and identity. My expertise spans individual and online therapy, where I integrate modalities such as Cognitive Behavioural Therapy, Internal Family Systems, and Somatic Therapy to meet your specific needs. Whether we are navigating life transitions, relationship dynamics, or professional burnout, my aim is to facilitate genuine understanding. I am committed to providing an inclusive, non-judgemental environment where you can explore your personal history and current experiences to foster lasting emotional growth and wellbeing.

EnglishHindiPunjabi+1
From £120 /session
£1 Discovery Call
Simone Ellington
WomanOnline via Google Meet

Ms Simone EllingtonPsychotherapist

Level 4 Counselling3+ years of experience

I am a qualified psychotherapist with three years of professional experience, holding a Level 4 qualification in Counselling. As a registered member of both the BACP and the NCPS, I provide a professional, non-judgemental space for adults and teenagers navigating complex personal challenges. My practice is grounded in an integrative framework, utilising individual therapy, Cognitive Behavioural Therapy, Gestalt, and attachment-based approaches. This diverse clinical toolkit allows me to support clients across a broad spectrum of needs, including ADHD, autism, addiction, bipolar disorder, and the multifaceted nature of bereavement, abandonment, and life transitions. I also work extensively with individuals managing workplace stress, burnout, chronic pain, and relationship difficulties. Whether you are addressing symptoms of depression, insomnia, or concerns regarding self-esteem and trust, I offer a secure, considered environment designed to help you explore your experiences and facilitate meaningful change at a pace that is appropriate for you.

English
From £65 /session
£1 Discovery Call
Sarah Jane Sellors
WomanOnline via Zoom

Sarah Jane SellorsPsychotherapist

MA7+ years of experience

I am an HCPC-registered Integrative Arts Psychotherapist with seven years of clinical experience supporting adults, teenagers, and children. My practice is built upon a relational foundation, providing a confidential space for clients to explore their challenges at their own pace. Drawing on a diverse toolkit—including psychodynamic, attachment-based, and cognitive behavioural therapies, alongside Gestalt and narrative approaches—I provide bespoke support for a wide range of needs. My professional background spans the NHS, education, and public services, where I have developed a deep understanding of the pressures inherent in modern life. I possess particular expertise in supporting clients through neurodivergence, bereavement, life transitions, and workplace burnout, as well as recovery from trauma and domestic abuse. By integrating my background in art therapy with traditional counselling, I offer a flexible, human-centred environment that encourages curiosity and genuine connection, helping you navigate complex experiences and personal growth.

English
From £100 /session
£1 Discovery Call
Ashley Box
Easy Booking
WomanOnline via Google Meet

Ms Ashley BoxPsychotherapist

MA3+ years of experience

I am a BACP registered psychotherapist with three years of experience, offering private online therapy to adults across the UK. My clinical foundation was established through my MA in Psychotherapy and Counselling at Regent’s University London, and I maintain a commitment to the highest professional standards through my membership with the British Association for Counselling and Psychotherapy. I provide a dedicated, confidential space for individuals navigating complex life transitions, workplace stress, burnout, and the challenges of modern life. My practice encompasses a broad range of clinical specialisms, including work with depression, anxiety, ADHD, loneliness, and relationship issues such as codependency and abandonment. Whether we are addressing specific symptoms like panic attacks or broader themes of low self-esteem and perfectionism, I work collaboratively with my clients to foster meaningful change.

English
From £110 /session
Ronak Motlagh
Easy Booking
WomanOnline via Google Meet

Ms Ronak MotlaghPsychotherapist

Masters in Counselling · Psychotherapy · Bachelors in Social…9+ years of experience

I am a registered psychotherapist with nine years of clinical experience, dedicated to providing a secure and reflective space for adults navigating complex personal challenges. Holding a Masters in Counselling and Psychotherapy alongside a Bachelors in Social Work, I integrate a range of modalities including Psychodynamic, Gestalt, Person-Centred, and Attachment-Based therapies. My practice is informed by a deep understanding of how past experiences and relational history shape our present-day behaviours. Throughout my career, I have supported clients through a wide spectrum of concerns, including anxiety, trauma, neurodivergence, and the impact of narcissistic abuse. Whether we are addressing chronic pain, workplace burnout, or the challenges of life transitions, my approach is tailored to your specific needs. I am fully accredited by the BACP and offer sessions in English, Farsi, and German, providing both individual and online therapy to ensure you feel supported throughout your process of change and self-discovery.

EnglishFarsiGerman
From £129 /session

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Resources

Trusted ADHD resources

These resources offer reliable information on adult ADHD, diagnosis and treatment alongside therapy.

What people usually ask about ADHD therapy

Our clients often ask how they can bridge the gap between their potential and their day-to-day experience. Here are some of the most common questions we hear.

Can therapy really help if ADHD is neurodevelopmental?

While ADHD is a lifelong neurodevelopmental status, therapy is transformative in how you manage it. We help you build adaptive tools that support your executive functioning and emotional wellbeing, effectively reducing the friction that leads to burnout and the erosion of self-esteem.

What if I have only just been diagnosed with ADHD as an adult?

Receiving this news later in life is often a profound turning point. It is normal to feel a mix of relief, grief, and reflection, and our therapists are highly skilled in helping you process this identity shift. We use this clarity to design a path forward that finally honours the way your brain works.

Do I need medication as well as ADHD therapy London support?

Many clients find that a combination approach is most beneficial, but it is certainly not a requirement. Therapy provides essential psychological tools and structural habits that work independently, and also serves as a strong foundation for managing life alongside medication if that is part of your journey.

Could my procrastination actually be ADHD?

It is very common for procrastination to be a sign of executive dysfunction rather than a simple lack of willpower. When the brain struggles to sequence or initiate steps, it defaults to avoidance to manage the discomfort of the task. We carefully explore these patterns to see if ADHD is an underlying driver.

Can I use insurance for ADHD therapy London?

We work with a variety of insurance providers. Coverage depends on your specific policy and the way the treatment is categorised within your plan. Our team is available to assist you in checking your eligibility and preparing for your initial session.

When should I seek therapy for adhd?

It is worth considering therapy when adhd is becoming persistent, distressing, or harder to manage on your own, especially if it is affecting work, relationships, sleep, confidence, or day-to-day functioning. You do not need to wait until things feel severe before asking for support. Early therapy can help you understand what is driving the pattern, reduce symptoms sooner, and decide whether focused online treatment, in-person therapy in London, or a broader clinical review is the most appropriate next step.

This page is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. If you are concerned about adhd, please speak with a qualified therapist or your GP. In a crisis, call 999 or Samaritans on 116 123.

The right therapist for ADHD Therapy
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Book a session with a specialist who understands ADHD and can provide the practical, compassionate support you deserve.

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£1 discovery call
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Insurance accepted