From Overwhelm to Action: How ACT Can Help You Navigate ADHD | Seanna Crosbie, LCSW-S Therapist in Austin, Texas & California

If you live with ADHD, you know it’s more than just being “easily distracted.” It can feel like your brain is always running in different directions, making it tough to stay organized, focused, or follow through on what matters most to you. Maybe you struggle with time blindness, impulsivity, or the emotional rollercoaster that comes with navigating daily life. And, if you’re like many people with ADHD, you’ve probably tried to “fix” yourself—only to end up feeling frustrated, stuck, or exhausted.

But what if the goal wasn’t to “fix” yourself? What if, instead, you learned how to work with your brain rather than against it? That’s where Acceptance and Commitment Therapy (ACT) comes in. ACT isn’t about changing who you are—it’s about helping you build a life that aligns with what truly matters to you, even when ADHD throws challenges your way.

What is ACT?

ACT is a form of therapy that helps you accept the thoughts and feelings you can’t control, commit to actions that align with your values, and develop psychological flexibility—the ability to adapt, stay present, and move toward what’s meaningful to you, even in the face of difficulty.

Instead of battling your ADHD symptoms, ACT helps you develop a different relationship with them. Rather than constantly trying to “fix” or eliminate struggles, you learn to make space for them while still taking action toward what matters.

How ACT Can Help You with ADHD

1. Strengthening Executive Functioning

ADHD affects executive functioning—the mental skills that help you plan, prioritize, and complete tasks. You might struggle with organizing your day, managing your time, or following through on responsibilities. ACT helps by shifting the focus from perfectionism and self-judgment to acceptance and flexible problem-solving. Instead of beating yourself up for struggling, you learn to adapt and create strategies that work for you.

2. Managing Rejection Sensitivity Dysphoria

Many people with ADHD experience rejection sensitivity dysphoria (RSD)—intense emotional pain triggered by real or perceived rejection or criticism. This can lead to avoiding challenges, over-apologizing, or feeling crushed by feedback. ACT helps by teaching you to notice these reactions without letting them control your decisions. Instead of being overwhelmed by the fear of rejection, you learn to stay connected to your values and take action even when RSD flares up.

3. Defusing from Unhelpful Thoughts

Your mind constantly tells stories about who you are: “I’ll never get anything done,” “I’m a failure,” or “I can’t handle this.” ACT helps you recognize that these thoughts are just thoughts—not facts. By learning to step back from unhelpful thinking patterns, you create space to respond differently.

One ACT technique is cognitive defusion, where you practice observing your thoughts rather than getting caught up in them. Instead of “I’m so disorganized,” you might reframe it as “I’m having the thought that I’m disorganized.” This small shift creates room for a different perspective.

4. Improving Focus by Grounding in the Present

One of the biggest struggles with ADHD is maintaining focus, especially on tasks that feel boring or overwhelming. ACT incorporates mindfulness techniques that help you anchor yourself in the present moment, making it easier to redirect your attention to what truly matters. By practicing present-moment awareness, you can catch yourself when your mind wanders and gently bring your focus back without self-judgment.

5. Identifying Your Values and Using Them as a Guide

Many people with ADHD get caught in cycles of frustration, avoidance, and procrastination. ACT helps you reconnect with what’s most important to you—your values. When you’re clear on what truly matters (whether it’s creativity, connection, helping others, or personal growth), it becomes easier to make decisions and take action, even when ADHD makes things difficult.

Rather than focusing on productivity for the sake of being productive, you start to focus on living in alignment with your values. This shift can make everyday tasks feel more meaningful and less like a battle.

6. Overcoming Motivation Struggles with Committed Action

A common frustration for people with ADHD is waiting to feel motivated before starting a task. But motivation often doesn’t come first—action does. ACT encourages you to take committed action—not by trying to tackle everything at once, but by taking small, meaningful steps toward what matters. Even if progress is slow, every step forward counts.

Bringing It All Together: ACT in Daily Life

Imagine you have a messy home office, and every time you try to start cleaning, you feel overwhelmed and shut down. An ACT approach might look like this:

• Acceptance: “I feel stuck and frustrated looking at this mess, and I know that’s a normal reaction. I don’t have to like it, but I can still take a small step forward.”

• Defusion: “My mind is telling me I’ll never get this under control, but that’s just a thought—not a fact.”

• Values: “I value having a calming space to work and think.”

• Committed Action: “I’ll start by clearing just one corner of my desk for five minutes.”

By practicing these steps, you learn to move forward despite challenges rather than waiting to feel “motivated” or “ready.”

Final Thoughts

ADHD can make life feel chaotic, but you are not broken. ACT offers a powerful way to stop fighting against yourself and start working with your brain. By practicing acceptance, stepping back from unhelpful thoughts, clarifying your values, and taking small committed actions, you can build a life that feels meaningful and fulfilling—exactly as you are.

If you’re ready to explore ACT for ADHD, therapy can help you develop these skills in a supportive space. You deserve a life that works with your brain, not against it.

For more information on how ACT can help you with ADHD, feel free to contact me here.

Seanna Crosbie, LCSW-S

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