CBT for Adult ADHD
Finally make sense of your ADHD brain - and learn what to actually do about it. An 8-week psychotherapist-led course built specifically for adult ADHD minds.Introduction
If you’ve spent years wondering why everything feels harder than it should, you’re in the right place.
Many of us arrive at an ADHD diagnosis as adults, carrying years of confusion, self-criticism, and the quiet exhaustion of trying to keep up with a world that wasn’t designed for our brains. Understanding your ADHD is only the beginning – the real shift comes when you start to work with your brain rather than against it.
This evidence-based programme adapts Cognitive Behavioural Therapy specifically for adults with ADHD. Rather than offering a generic approach, we focus on the real, daily challenges that ADHD creates – executive functioning, emotional regulation, impulsivity, task completion, and the self-defeating thought patterns that build up over years of setbacks.
Over 8 weeks, you will gain practical tools, genuine insight into your own unique wiring, and a community of people who understand exactly what you are navigating – because they are navigating it too.
Join Us
April 15th 2026
10am - 12:00pm or 7pm - 9pm
8 Weeks
15th April, 2026
€320 (or 2 x €160)
Course Overview
This course exists because traditional CBT, while effective, doesn’t always account for the way ADHD brains actually work. We have designed this programme to meet you where you are – practical, experiential, and built around real ADHD lives.
Each week we focus on a specific theme, working through it together in live sessions that combine psychoeducation, discussion, and tools you can actually use. There is no homework, no pressure, and no expectation of perfection. Progress with ADHD is rarely linear, and this course is designed with that in mind.
What most participants tell us they didn’t expect is the power of the group itself. Sitting in a room – even a virtual one – with people who immediately understand your experience, without explanation or justification, is something many of us have never had before.
“I found that your CBT sessions quite literally changed my life because they changed my thoughts. I can never express how vital this discovery was to me, I am so glad that our paths crossed and am very grateful to you Jane 🙏🙏🙏”
What We Cover
- Understand your ADHD and identify how it uniquely affects you
- Build coping strategies and modify behaviours that are getting in your way
- Tackle procrastination, time management, and task completion with practical, ADHD-friendly tools
- Create an organisational system that actually works for your brain
- Identify and overcome self-defeating thoughts and the fear of failure
- Recognise the patterns that keep you stuck and learn how to interrupt them
- Understand how your thoughts and feelings shape your behaviour and your view of yourself
What Is Included
- 8 live sessions with Jane, including group discussion time
- Session replays and written notes after every week
- Slides and printable resources for every tool we cover
- Lifetime access to the Thriving Divergent community on Heartbeat
- All future updates to the course – we refresh it every time we run it with new research, insights, and resources
Your place is a one-time investment. Long after the 8 weeks are over, the community and the course content remain yours.
the Faces Behind The Course
Your Instructor
Jane Hehir
Jane is a fully qualified Psychotherapist and holds a BA (Hons) Degree in Couns/Psych and Professional diploma in Psychotherapy, a prot cert from Maynooth University in Counselling skills and is an accredited member of the Irish Association of Counselling & Psychotherapy (IACP)
She has a unique experience of the complexities and issues that may arise with ADHD both as an Adult with ADHD and parent of ADHD kids. She uses CBT for ADHD both through individualised one-to-one sessions and also in online courses and workshops.
Community Lead & Course Co-Creator
Orla Fitzmaurice
Orla is the co-creator of this course and the person who keeps everything running behind the scenes – and quite a lot in front of them too. As a creative strategist, web designer, and advocate for ethical, human-centred technology she is always juggling multiple projects and ideas. Orla also has ADHD herself and draws on her own lived experience throughout the course and the community, as well as her experience parenting two children, one of whom has ADHD. Professional curiosity and real-life chaos in equal measure.
If you are an ADHDer navigating self-employment, building something online, or just trying to make your technology work for you rather than against you, she would love to hear from you.
Ready To Join Us?
Morning Session
If you’re an early riser and Wednesday mornings could be your thing – join the 10am to 12pm group.
Evening Session
More of an evening person?
Night owls very welcome from 7pm – 9pm.
Please note that the sessions are recorded. The replay of the slides/content is accessible to all past students but the discussion is only accessible to members enrolled on this session. For full details see our Privacy Policy and our Code of Conduct.
If you have any problems or would like to ask any questions email orla@thrivingdivergent.com
Frequently Asked Questions
Are the sessions recorded?
Yes. Each session produces two separate replays. The main content recording is made available to all Thriving Divergent community members, so you always have access to the most current version of the course. The group discussion recording is shared exclusively with the cohort it was recorded with, to protect everyone’s privacy.
Do I need a formal ADHD diagnosis to join?
No. While many participants have a formal diagnosis, others are self-identified or in the process of being assessed. What matters is that you recognise yourself in the ADHD experience and are looking for practical tools and understanding.
Is this therapy?
No. This is a psychotherapist-led, evidence-based skills course. It is educational and practical in nature. It is not a substitute for individual therapy or medical treatment, though many participants find it works well alongside those.
Do I need any prior knowledge of CBT?
Not at all. The course introduces CBT concepts from the ground up and adapts them specifically for the ADHD brain. No background knowledge is required.
What if I miss a session?
Not a problem. All sessions are recorded and the replay is available within 48 hours, so you will not fall behind. The community is also there between sessions if you want to discuss anything.
Is the course suitable if I was recently diagnosed?
Yes, and it is often particularly valuable at that stage. Many participants come to the course shortly after diagnosis trying to make sense of their experience. The course provides both understanding and practical tools to help you move forward.
What if I was diagnosed a long time ago?
Also yes. Many participants have lived with their diagnosis for years but find that the combination of CBT tools, community, and a space to be genuinely understood brings breakthroughs they haven’t found elsewhere.
How much time do I need each week?
The live sessions run for two hours. Beyond that, there is no formal homework. You are encouraged to try out the tools in your daily life, but everything is designed to fit around real ADHD lives – which means flexible, low-pressure, and entirely your own pace.
Is there support between sessions?
Yes. You will have access to the Thriving Divergent community on Heartbeat throughout the course and beyond, where you can connect with your cohort, ask questions, and stay engaged between sessions.
What is the difference between the morning and evening session?
The content is identical. Both sessions cover the same material with Jane. The two time slots are offered simply to suit different schedules and commitments. There can be flexibility on request to move between the sessions if scheduling issues arise.
Will medication affect how much I get from the course?
No. The course is suitable whether you are medicated or not. CBT skills are valuable regardless of where you are with medication, and many participants find the two approaches complement each other well.
What is your refund policy?
We want you to feel confident booking your place on the CBT for Adult ADHD course. Here is how we handle refunds:
If you request a cancellation more than 7 days before the course start date, we will issue a full refund with no questions asked.
If you request a cancellation within 7 days of the course start date but before the first session, we are happy to transfer your place to a future cohort at no extra charge.
Once the course has begun, we are unable to offer refunds as course content will have been accessed. However, if you are unable to continue due to exceptional circumstances, please get in touch and we will do our best to find a solution that works for you.
To request a refund or transfer, please contact Orla at orla@thrivingdivergent.com.