KNOW WHAT TO DO BUT CAN'T GET STARTED?
ADHD & Executive Functioning Therapy in Toronto
ADHD can make planning, starting tasks and keeping track of time harder than it looks from the outside. Learn how therapy can help with focus, organization and follow-through, and how to get started with one of our clinicians.
What It Can Feel Like
Executive functions are the mental skills that help you plan, prioritize, start and finish things. With ADHD, these skills work inconsistently, which can look like laziness from the outside even when you're trying hard. You might notice:​
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You know exactly what you need to do but can't make yourself start
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Time slips away, and deadlines sneak up even when you planned ahead
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You lose track of tasks, appointments or things you set down a minute ago
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Simple admin, like emails, forms or bills, piles up
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You focus intensely on things that interest you and struggle with everything else
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You start projects with energy, then lose steam halfway through
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Small frustrations hit harder than they should, and it's hard to calm down
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You've built workarounds for years, but they're getting harder to keep up
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You don't need a diagnosis to start therapy for these struggles.
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At One Psychology Clinic, our registered psychologists help teens and adults understand their ADHD and executive functioning, and build practical skills to stay organized, focused, and on track. We see clients in person in midtown Toronto, near Yonge and Eglinton, and virtually across Ontario, Quebec, Nova Scotia and New Brunswick.
ADHD & EXECUTIVE FUNCTIONING
What We Help With:
Adult ADHD
Including people diagnosed later in life who are making sense of years of struggling without knowing why
Work & School Performance
Managing workload, meetings, studying and exams
ADHD in Teens
School organization, homework, motivation and the move to more independence
Emotion Regulation
Frustration, overwhelm and rejection sensitivity that often come with ADHD
Procrastination & Task Initiation
Getting started on things that matter, without relying on last-minute pressure
Self-esteem
Untangling years of being called lazy, disorganized or "not living up to your potential"
Time management & Planning
Realistic systems for schedules, deadlines and priorities
Relationships
Missed plans, forgotten tasks and the tension they can create with partners, family and roommates
How We Work With ADHD
Therapy for ADHD is practical. Sessions focus on building systems that fit how your brain works, rather than trying harder at strategies that haven't worked before.
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Cognitive behavioural therapy (CBT) for ADHD: a structured, well-researched approach that combines planning and organization skills with tools for the frustration and self-doubt that often build up over time.
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Executive functioning strategies: breaking tasks down, using external reminders, planning your week and setting up your space so follow-through takes less effort.
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Acceptance and commitment therapy (ACT): focusing on what matters to you, so motivation comes from your values rather than pressure.
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Mindfulness-based strategies: noticing when your attention has drifted and bringing it back with less self-criticism.
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Your first sessions focus on what's getting in the way and what you'd like to change. If you're taking or considering medication, our clinician can work alongside your doctor so therapy and medication support each other.
Not Sure If It's ADHD?
Attention and organization problems can come from ADHD, but also from anxiety, depression, sleep problems or learning differences. A formal assessment helps clarify what's going on and is often needed for school or workplace accommodations.
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In Ontario, ADHD can be diagnosed by a registered psychologist. We offer ADHD assessments for teens 12 and up and adults, and therapy can begin before, during or after an assessment.
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Getting Started
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Fill out the New Client Form or contact us. Reach out and our team will match you with a clinician who fits your needs.
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Choose in person or virtual. Visit our office near Yonge and Eglinton, or meet by video from anywhere in Ontario, Quebec, Nova Scotia or New Brunswick. Virtual sessions can make it easier to fit therapy into a busy week.
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Use your benefits. Services from a registered psychologist are covered by many extended health plans, and we can direct bill many insurers. See Fees & Insurance for details.
ADHD & EXECUTIVE FUNCTIONING
Frequently Asked Questions
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What is executive dysfunction? It's difficulty with the mental skills that help you plan, start, organize and finish tasks, and manage time and emotions. It's common with ADHD but can also come with anxiety, depression or burnout.
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Do I need an ADHD diagnosis to start therapy? No. You can start therapy for focus, procrastination or organization without a diagnosis. If an assessment would help, your clinician can talk that through with you.
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Can therapy help if I'm already on ADHD medication? Yes. Medication can help with attention, but it doesn't teach planning or organization skills. Many people find therapy and medication work well together.
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Is this the same as ADHD coaching? There's some overlap, since both focus on practical strategies. Therapy also addresses the emotional side of ADHD, like anxiety, low mood, frustration and self-esteem, and is provided by regulated clinicians.
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How long does therapy for ADHD take? It varies. Many people see real change within 10 to 15 sessions of skills-focused work, and some continue longer for ongoing support.
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Do I need a referral from my doctor? No. You can book directly. Some benefit plans ask for a referral before they reimburse, so check your plan.
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Do you work with teens with ADHD? Yes. We see teens and adults. For teens, we'll talk with you about how parents or caregivers can be involved.
In-Person, Video, or Phone Sessions - Whatever Works Best For You
We provide in-person services in Toronto and virtual assessment services across Ontario, Quebec, Nova Scotia, and New Brunswick. Appointments are available by secure video, telephone, or in person, allowing you to access mental health care in the format that works best for you.
THE INTAKE PROCESS
How it works
