What if the problem was never your effort?
Maybe the tools just never fit the way your brain works.
CBT for ADHD
Free 15-minute consult · No pressure · 100% online
“I cannot recommend this practice enough. They helped my husband as well as myself, and their therapies are the first ones I have found helpful. I also did ADHD testing with them and found it to be incredibly helpful. If you're looking for where to start in therapy, I highly recommend them!”
“Thanks a million for all you have done. I am so grateful for your help. It is such a relief to be getting the help that is needed. You have been an amazing support and I am so grateful for you.”
“PRGRS Therapy provided an excellent space to explore, identify, and optimize my behaviors and beliefs about myself. Working with Gabby allowed me to talk and reflect on life events I hadn't felt safe disclosing before. I highly recommend them to anyone looking to try DBT.”
You're capable. The follow-through is where it falls apart.
You can see exactly what needs to happen. You've made the list — maybe three versions of it. And you still find yourself frozen in front of the one task that matters while the day quietly disappears.
The procrastination
You know what to do. You just can't seem to begin it.
Lists that don't stick
You build the system. It works for a week, then slides.
The second job
It's a full-time job just trying to stay on top of your responsibilities.
Barely staying afloat
You get everything done at the last minute, which causes enormous stress.
It's not that you don't care. It's that the gap between knowing and doing is where ADHD lives — and most advice skips right over it. "Make a schedule." "Just start." You've heard it. You've tried it.
After a while, you start to think you'll just always be like this — that nothing will ever change. It feels like you're always holding your head just above the surface, hanging on by a thread. We're here to tell you there's good news.
CBT for ADHD, built around how your brain runs
Standard cognitive behavioral therapy assumes the problem is mostly what you think. For ADHD, thoughts are part of it — the shame, the "what's wrong with me" spiral — but the bigger piece is the behaviors. The actions. What you actually do. So we don't just address the thoughts — we take action. Action designed to help with the ADHD stuff you're actually living with: the procrastination, the lack of motivation, and the other executive function issues.
Does CBT work for ADHD? Yes — and it works best when it's built around action, not just insight. That's exactly how we do it here.
Think of it like building a staircase
We're not just talking about where you want to end up. We build it one step at a time — and we make sure each step holds your weight before we add the next. That's the work here.
What we actually work on
Starting
Breaking the freeze on the task you keep circling. This is the big one — the gap between sitting down and actually beginning — and it's where we usually start, too.
Time
Closing the gap between "five minutes" and the two hours it actually took.
Focus
Working with your attention instead of fighting it for control.
Follow-through
Finishing the thing — not just starting six new things.
The pile
The emails, the paperwork, the half-done projects that keep stacking up.
The shame
Quieting the running commentary that says you should have this handled by now.
We build the tools together, test them in your real week, and adjust what doesn't fit — because a system you won't use isn't a system.
Meet the team
PRGRS isn't a solo practice — it's a team of therapists who all work with the same thing: adults with ADHD. CBT for ADHD sits at the core of how we work, blended with DBT and ACT skills when they fit what you're dealing with.
When you start, you're matched with one therapist who stays with you the whole way — not a rotating cast. And because we train together and meet every week, your therapist has the whole team's thinking behind them. So you get one steady relationship, backed by a group that already knows the patterns, the workarounds, and the places people get stuck. No one here is learning ADHD on your time.
What's quietly different here
You leave with something to try
A lot of therapy is a place to process. Here, you leave a session with something to do — and we start the next one by looking at what actually happened when you did.
Built narrow on purpose
Adults, ADHD, online. The approach isn't a general toolkit with an ADHD chapter bolted on — that focus is the whole point.
One less reason to skip it
Let's be honest — the drive, the parking, the waiting room. Sometimes that's the exact stuff that makes you cancel. Since we meet by video, all of that just goes away. You show up from your couch, and the appointment actually happens.
What sessions actually look like
Sessions are fully online — video, from wherever you are in New York. No commute, no waiting room.
We don't start with a worksheet. The first couple of sessions, we get specific about where your week breaks down and pick one place to start — not all of it at once. From there it's practical: a tool to try, a check on what worked, and an adjustment to what didn't.
Progress here usually shows up in small, real ways first — the task that got started, the email that got sent — before it shows up anywhere big. We begin with a free consult to make sure it's a good fit.
Not ready to book? Ask us anything first.
Message usHow to get started
Book a free consult
A short call to hear what's going on and whether this is the right fit. No pressure, no intake marathon.
Map your sticking points
The first few sessions, we get specific about where your week breaks down — and pick one place to start.
Build tools that hold
Session by session, we put real skills in place and adjust them to fit your life, so progress sticks.
Frequently asked questions
Does CBT really work for ADHD?
How is CBT for ADHD different from regular talk therapy?
Do I need an official ADHD diagnosis first?
Can therapy really work over video?
Is CBT for ADHD covered by insurance?
What's the out-of-pocket cost?
Ready to try CBT for ADHD?
One free call. We'll figure out where to start — no pressure either way.
Book a Free Consult