Adult ADHD:

Psychological Therapy & Coaching

Understand yourself. Find your own way forward.

You may have plenty of ideas, clear ambitions and a good understanding of what needs to happen, yet still find it difficult to get started, stay on track or manage the demands of everyday life.

Perhaps you appear to be coping, while behind the scenes you are overwhelmed, overthinking or exhausted from the effort of keeping everything together. You might have spent years wondering why things that seem straightforward for others take so much out of you.

At Mind Nav, I offer psychological therapy and coaching for adults with ADHD, bringing together space for reflection with practical support. Together, we can explore what gets in the way, recognise your strengths and develop ways of living and working that fit your needs.

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Making sense of your experience

ADHD can affect much more than attention and organisation. Your experience may also involve frustration, self-doubt, relationship difficulties or a persistent feeling of falling short, despite how hard you try.

You might recognise:

Knowing what you need to do but feeling unable to begin.
Moving between intense focus and difficulty sustaining attention.
Losing track of time, overcommitting or relying on last-minute pressure.
Feeling deeply affected by criticism or perceived rejection.
Trying to compensate through perfectionism, people-pleasing or working beyond your limits.
Struggling to switch off, rest or feel satisfied with what you have achieved.

These experiences deserve curiosity and understanding. We can explore how ADHD, your life experiences and your current circumstances interact, and identify where support could make a meaningful difference.

Psychological therapy: understanding the patterns beneath the struggle

Therapy offers space to explore the emotional impact of living with ADHD and the experiences that have shaped how you see yourself.

Repeated criticism, misunderstandings or difficulties meeting expectations may have contributed to beliefs such as “I’m unreliable,” “I’m too much,” or “I’m never good enough.” These beliefs can continue to influence your confidence, relationships and choices.

Our work may focus on:

Self-esteem and self-compassion: developing a more balanced understanding of yourself and responding differently to mistakes.
Emotional overwhelm: recognising what triggers strong feelings and building ways to respond with greater steadiness.
Anxiety and overthinking: exploring worry, avoidance, reassurance-seeking and the pressure to get everything right.
Relationships and boundaries: communicating your needs, managing misunderstandings and reducing patterns of overextending yourself.
Stress and exhaustion: recognising your limits and creating a more sustainable balance between demands and recovery.
Identity and adjustment: making sense of a diagnosis and what it means for your understanding of your past, present and future.

I draw on approaches including Cognitive Behavioural Therapy (CBT), compassion-focused work and other therapeutic methods appropriate to your needs. We develop a shared understanding of your difficulties and agree how best to work towards the changes that matter to you.

ADHD coaching: turning understanding into everyday action

Coaching provides a practical, collaborative space to work towards specific goals and explore what helps you follow through.

Perhaps you have tried planners, routines and productivity advice, only to find that they become another source of pressure. Together, we can look at why a strategy is difficult to use and adapt it to your attention, energy, environment and responsibilities.

Coaching may help you to:

Break overwhelming tasks into manageable starting points.
Prioritise when everything feels equally urgent.
Develop realistic ways to plan and keep track of time.
Create reminders and systems that reduce the load on your memory.
Explore approaches to procrastination, distractions and task-switching.
Set boundaries around work and build rest into your routine.
Recognise and use your strengths with greater confidence.

We treat strategies as experiments. You can try them in everyday life, reflect on what happens and adjust them with support. A useful approach is one you can return to, including when life becomes demanding.

Therapy, coaching, or a combination?

Therapy focuses on psychological distress, emotional experiences and recurring patterns that affect your wellbeing.

Coaching focuses on agreed goals, practical strategies and the steps that help you move towards them.

You may benefit from both. For example, difficulty starting a task might involve planning challenges alongside fear of criticism or a belief that your work must be perfect. We can consider these different elements together, while keeping the purpose and focus of our work clear.

You do not need to decide which approach is right before getting in touch. The initial appointment gives us an opportunity to discuss your needs and agree a suitable way forward.

Support after an adult ADHD diagnosis

Receiving a diagnosis in adulthood can bring relief, validation, grief, frustration or uncertainty. You may find yourself revisiting earlier experiences and asking what might have been different with greater understanding and support.

There is room for all of these responses.

We can explore what the diagnosis means to you, reconsider longstanding assumptions about yourself and identify what you want to carry forward. This might include learning to ask for support, making changes to your environment or giving yourself permission to approach things in a way that works for you.

A collaborative approach, shaped around you

You bring knowledge of your own life. I bring therapeutic skills, psychological understanding and a thoughtful, practical approach.

Together, we identify your priorities, set meaningful goals and review how the work is helping. Sessions can be adapted through clear summaries, manageable steps and opportunities to revisit ideas.

Appointments are available online and face to face, with sessions offered in English or Polish.

Take the next step

You do not need to have everything organised or know exactly what to say before your first appointment. We will begin with what feels difficult now, what you would like to change and what support could be helpful.