ADHD Therapy
Focus, Motivation & Emotional Regulation
When your mind is fast, creative and full of ideas, everyday structure can feel harder than it should.
“ADHD traits can affect focus, motivation, emotional regulation and follow-through, not because you are lazy, but because your brain may need a different kind of support.” – Nicola Vanlint
As a ADHD therapist I support for adults who experience ADHD traits, including overwhelm, procrastination, emotional intensity, mental restlessness and difficulty maintaining structure.
Why Work With Me for ADHD Support?
I am a BACP Accredited Therapist, EMDR Practitioner, and Therapeutic Coach with over 20 years’ experience. I help individuals overcome psychological barriers and achieve meaningful change.
Alongside my professional expertise, I was diagnosed with ADHD later in life. This personal experience has given me a deeper understanding of the challenges many adults face, including overwhelm, procrastination, emotional intensity, overthinking, difficulties with focus, and the feeling of constantly working harder than everyone else just to stay on track.
My approach combines evidence-based therapy with practical coaching strategies. Rather than focusing solely on symptom management, I help clients understand how their ADHD interacts with confidence, relationships, career progression, emotional wellbeing, and day-to-day functioning.
I draw on a range of approaches including EMDR, Positive Psychology, Cognitive Behavioural Therapy (CBT),, and neuroscience-based interventions. This allows support to be tailored to each individual rather than applying a one-size-fits-all approach.
Over the years, I have worked with adults from a wide range of backgrounds who have struggled with attention, motivation, emotional regulation, self-doubt, perfectionism, overwhelm, and burnout. Some have
been professionals, business owners, creatives, and athletes, while others have simply been trying to navigate the everyday challenges of work, relationships, family life, and feeling overwhelmed by a busy mind.
My goal as a ADHD therapist is to help clients understand their unique patterns, build on their strengths, and develop practical strategies that improve both wellbeing and day-to-day functioning
If ADHD traits are affecting your focus, motivation, emotional regulation or ability to stay consistent, you do not have to work it out alone.
I offer ADHD therapy in London, including walk and talk therapy in Greenwich Park, as well as online and telephone sessions.
Book a free 15-minute discovery call to explore whether this support feels right for you.
About ADHD
ADHD traits can influence attention, motivation, emotional regulation, and the ability to maintain consistent structure. Many individuals recognise patterns such as difficulty sustaining focus, procrastination linked to overwhelm, or experiencing periods of high productivity followed by mental fatigue.
ADHD traits often exist on a spectrum, meaning individuals may identify with aspects of ADHD without necessarily having a formal diagnosis. The focus of therapy is not on diagnosis, but on understanding how attention, motivation, and emotional processing patterns influence daily life and performance.
Walk and talk therapy can be particularly supportive for individuals with ADHD traits. Movement can help regulate attention, reduce restlessness, and support cognitive processing. Many individuals find that thinking becomes clearer when walking, compared to sitting still in a traditional therapy setting.
Therapy provides a structured space to explore patterns influencing focus, emotional regulation, and motivation, helping individuals develop strategies aligned with how their mind works.
Understanding ADHD Traits
ADHD traits are often associated with differences in attention regulation, executive functioning, and reward processing. Research suggests ADHD involves differences in dopamine pathways linked to motivation, attention, and goal-directed behaviour (Volkow et al., 2011).
Individuals with ADHD traits may experience:
• difficulty maintaining focus on tasks lacking stimulation
• procrastination linked to feeling overwhelmed
• strong performance under pressure
• difficulty sustaining attention over longer periods
• fluctuating motivation levels
• mental restlessness
Importantly, ADHD traits are also associated with strengths such as creativity, adaptability, intuitive thinking, and the ability to generate novel ideas (White & Shah, 2006)
Therapeutic work focuses on understanding both challenges and strengths, helping individuals develop supportive structures that improve consistency and clarity.
Movement, Focus, & Cognitive Function
Physical movement has been shown to influence cognitive performance, including attention, working memory, and executive functioning (Hillman et al., 2008).
Walking can support attentional regulation by engaging neural systems involved in cognitive control and flexible thinking. Research suggests aerobic activity can enhance prefrontal cortex functioning, which plays a key role in planning, focus, and decision-making (Colcombe & Kramer, 2003).
Walk and talk therapy can help:
• improve concentration
• reduce mental restlessness
• support clearer thinking
• enhance cognitive flexibility
• reduce mental fatigue
Many individuals find that movement helps reduce internal pressure to maintain eye contact or remain still, allowing thoughts to flow more naturally.
Motivation & Dopamine Regulation
Motivation difficulties are commonly associated with ADHD traits due to differences in dopamine regulation. Dopamine plays a key role in reward sensitivity, effort allocation, and initiating action (Volkow et al., 2011).
Tasks perceived as repetitive or unstimulating may feel more difficult to begin, even when individuals recognise their importance.
Movement has been associated with increased dopamine activity, supporting motivation and engagement (Ratey & Loehr, 2011).
Walk and talk therapy can support motivation by:
• reducing inertia linked to starting tasks
• supporting behavioural activation
• creating a sense of forward momentum
• improving engagement with reflection
This process can help reduce procrastination cycles and support more consistent progress.
Emotional Regulation & ADHD Traits
ADHD traits are also associated with differences in emotional regulation, including experiencing emotions more intensely or finding it difficult to shift attention away from distressing thoughts.
Research suggests individuals with ADHD traits may experience increased emotional reactivity linked to differences in executive control processes (Shaw et al., 2014).
Developing emotional regulation strategies can support:
• improved stress tolerance
• reduced overwhelm
• greater cognitive clarity
• improved decision-making
• increased confidence
Movement-based therapy approaches can support nervous system regulation, helping individuals feel more grounded and able to process experiences.
An Evidence-Based Approach
Therapy integrates psychological and neuroscience-informed approaches supporting focus, emotional regulation, and adaptive thinking patterns.
Approaches may include:
• Cognitive Behavioural Therapy (CBT) supporting attentional strategies (Beck, 1976)
• EMDR-informed approaches supporting emotional regulation (Shapiro, 2018)
• Positive Psychology approaches supporting strengths and motivation (Seligman, 2011)
• behavioural strategies supporting structure and organisation
The aim is to develop practical strategies aligned with individual thinking styles, rather than attempting to apply rigid systems that may not feel sustainable.
Developing Supportive Structure
Developing structure does not mean eliminating flexibility. Instead, it involves identifying strategies that support consistency while allowing creativity and adaptability.
Therapy can support:
• improved focus and concentration
• clearer planning strategies
• increased motivation
• improved emotional regulation
• reduced overwhelm
• greater confidence in managing responsibilities
Over time, many individuals find they are able to harness strengths associated with ADHD traits while developing strategies that support clarity and consistency.
ADHD Traits Support
Working with me can support improved focus, motivation, and emotional balance when experiencing ADHD traits. Therapy and coaching is available via walk and talk therapy in Greenwich Park, as well as online or telephone sessions, providing flexibility alongside a structured, evidence-based approach to developing clarity and supportive structure.
Walk and talk therapy can be particularly beneficial for ADHD traits, as movement can support attention regulation, cognitive flexibility, and emotional processing.
Frequently Asked Questions
No. Many people seek support because they recognise ADHD-like challenges in their daily lives, whether they have a formal diagnosis or not. Therapy can help you understand your experiences, develop coping strategies, and improve confidence regardless of your diagnostic status.
Yes. While therapy does not “cure” ADHD, it can help you better understand how ADHD affects your thoughts, emotions, behaviours, relationships, and work life. Therapy can also provide practical tools for managing challenges such as procrastination, overwhelm, emotional regulation, organisation, and self-esteem.
Many adults experience difficulties with attention, focus, organisation, time management, emotional regulation, motivation, impulsivity, forgetfulness, and completing tasks. ADHD can also contribute to anxiety, burnout, low confidence, and feelings of underachievement.
Many people with ADHD grow up receiving repeated messages that they are lazy, disorganised, careless, or not trying hard enough. Over time, these experiences can contribute to self-doubt, perfectionism, imposter syndrome, and low self-esteem. Therapy can help challenge these beliefs and build greater self-acceptance.
Yes. Constantly trying to stay organised, meet deadlines, manage responsibilities, and compensate for ADHD challenges can be exhausting. Many adults with ADHD experience chronic stress, anxiety, and burnout. Therapy can help reduce overwhelm and develop more sustainable ways of working and living.
Both. ADHD affects practical day-to-day functioning as well as emotional wellbeing. My approach combines therapeutic support with coaching and solution-focused strategies, helping you understand underlying patterns while also developing practical tools that can be applied in everyday life.
Yes. ADHD can influence communication, emotional regulation, listening, organisation, and managing responsibilities. These challenges can sometimes create misunderstandings or frustration within relationships. Therapy can help improve self-awareness and develop healthier ways of relating to others.
The goal is not to change who you are. It is to help you better understand how your brain works, build on your strengths, develop effective coping strategies, and reduce the impact ADHD may be having on your confidence, wellbeing, relationships, and daily life.
Academic References
Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
Colcombe, S., & Kramer, A. F. (2003). Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14(2), 125–130.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65.
Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood. Translational Journal of the American College of Sports Medicine, 3(1), 30–38.
Seligman, M. E. P. (2011). Flourish. Free Press.
Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy (3rd ed.). Guilford Press.
Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276–293.
Volkow, N. D., Wang, G. J., Fowler, J. S., & Tomasi, D. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16(11), 1147–1154.
White, H. A., & Shah, P. (2006). Uninhibited imaginations: Creativity in adults with ADHD. Personality and Individual Differences, 40(6), 1121–1131.