Anxiety and ADHD can feel like a full-time roommate you never invited. Your brain races, tasks slip through the cracks, and every decision feels like a high-stakes drama. But here’s the good news: you don’t have to let your thoughts run the show. With CBT strategies, you can take back control, calm your mind, and start managing your life instead of just surviving it.
1. Identify the Thoughts That Trip You Up
Cognitive Behavioral Therapy (CBT) starts with awareness. Notice the anxious or distracting thoughts as they pop up: “I’ll never get this done” or “I can’t focus today.” Once you spot them, you can start challenging them instead of letting them spiral.
2. Challenge Negative Thinking
Ask yourself: Is this really true? What’s the evidence? CBT teaches you to replace “my brain is broken” thoughts with practical, reality-based alternatives. Changing your internal dialogue reduces anxiety and increases focus.
3. Break Tasks Into Small Steps
ADHD makes big tasks feel impossible. CBT strategies emphasize breaking goals into manageable pieces. Completing tiny steps not only boosts productivity but also builds confidence and momentum.
4. Use Behavioral Experiments
Test your anxious or distractible thoughts in real life. For example, if you think, “I’ll never finish this project on time,” try setting a 25-minute timer and focus only on one part. You might just discover your brain is more capable than you thought.
5. Build Routine and Structure
CBT highlights the power of consistent routines. Simple habits like morning planning, scheduled breaks, or evening reflection help your mind stay organized and reduce anxiety spikes.
6. Reflect and Adjust
Daily reflection is key. What worked? What didn’t? CBT encourages you to track progress, celebrate wins, and tweak strategies—turning small improvements into lasting habits.
Final Thoughts: You Can Manage Anxiety and ADHD
CBT isn’t a magic cure — it’s a toolkit. By practicing these strategies, you can manage anxiety, improve focus, and create routines that actually work. Over time, you’ll feel calmer, more in control, and ready to tackle life on your own terms.
💡 Bonus Tip: My CBT-based Daily Guide and Self-Belief Workbook include exercises to integrate these techniques into your everyday routine — making focus, calm, and confidence your new normal.
