Individual Therapy | In-Person in Asheville and Online in NC, DC, VA, & CO

Adult ADHD support via telehealth in Washington, D.C. is built for brains navigating dense schedules, constant context-switching, and high expectations for output. We focus on executive-functioning skills that hold up under District pressure — organization, follow-through, emotion regulation — in sessions you can attend from wherever you already are in the city.

ADHD therapy and executive functioning support may explore how you think about focus, organization, motivation, and follow-through. This work is individualized and collaborative and can be helpful whether or not you have a formal ADHD diagnosis, since many people experience executive functioning challenges related to stress, anxiety, burnout, or overwhelm. In therapy, we'll explore the specific areas that feel most challenging for you, such as starting tasks, sustaining attention, managing time, prioritizing responsibilities, remembering commitments, or feeling consistently overwhelmed by daily demands. Together, we'll identify what tends to get in the way and what patterns may be reinforcing these difficulties. Feel free to use fidget toys or other sensory tools in session, whatever you need to help you stay at ease and focused. "ADHD isn’t a disorder of knowing what to do. It’s a disorder of doing what you know at the right time." Together, we can work on breaking the avoidance/shame cycle with compassionate self-talk and task exposure. Treatment often combines practical skill-building with deeper exploration of thoughts, emotions, and behaviors that contribute to procrastination, avoidance, perfectionism, or difficulty initiating tasks. This may include breaking tasks down into smaller, more workable steps, identifying unhelpful all-or-nothing thinking and what a more balanced perspective may look like, and exploring how avoidance and overwhelm can interrupt follow-through. We may also look at ways to externalize planning and memory—such as using reminders, calendars, and written supports—so that responsibilities are not solely dependent on internal recall or motivation. Insight alone won’t create action. We also work on understanding how anxiety, self-criticism, and emotional overload can interact with executive functioning challenges and make tasks feel more difficult to approach or complete. In these moments, therapy may involve building awareness of overwhelm as it arises, increasing tolerance for discomfort, and together, exploring ways to re-engage with tasks without relying on perfection or ideal conditions. Sessions focus on understanding current challenges in real time and collaboratively, developing strategies that are realistic and sustainable for your life. The goal is not to create a “perfect system,” but to reduce overwhelm, and strengthen self-understanding and accountability, while decreasing shame and self-criticism.

Treatment approach is the same across locations; what differs is how we meet (in-person in Asheville or telehealth where licensed) and the local context you bring into the room.

Please note: Telehealth clients must be physically located in Washington, D.C. at the time of session.