Thriving with ADHD: Harnessing Your Strengths with Acceptance and Commitment Therapy

By Marcela Costanzo

Recently, alongside many colleagues at the Brisbane ACT Centre, I completed advanced training led by renowned ACT expert Dr Russ Harris on using Acceptance and Commitment Therapy (ACT) to support adults with Attention Deficit Hyperactivity Disorder (ADHD). This training reinforced my appreciation for how effectively ACT can help adults embrace their unique cognitive styles, enabling them to lead meaningful and fulfilling lives, despite the ongoing presence of ADHD symptoms.

Understanding and Embracing ADHD with ACT

Acceptance and Commitment Therapy offers powerful tools for managing ADHD symptoms by encouraging acceptance of these experiences and shifting focus toward meaningful actions guided by core values. Instead of aiming to eliminate ADHD traits, ACT supports individuals to live purposefully and fully alongside their challenges, fostering resilience and emotional well-being.

Valuing Your Unique Strengths

Individuals with ADHD often have distinctive strengths such as creativity, energetic enthusiasm, unique problem-solving skills, and heightened sensitivity to their environments. Rather than diminishing these strengths, ACT encourages you to harness them effectively in your daily life. Embracing these qualities can enhance self-appreciation, confidence, and overall life satisfaction.

The Six Core Principles of ACT for Managing ADHD

Acceptance: Acknowledging your ADHD-related experiences without harsh judgment or self-criticism.
Practical tip: Instead of blaming yourself for being distracted, gently acknowledge the distraction as part of your neurological makeup, then kindly refocus your attention without judgment.
Cognitive Defusion: Creating distance from unhelpful thoughts such as “I’ll never get this done.”
Practical tip: Label the thought (“I'm noticing the thought that I can't focus right now”) to detach and regain perspective.
Mindfulness: Remaining present and aware of your current experiences without immediate reaction.
Practical tip: Set aside brief daily moments for mindful breathing or meditation.
Self-as-Context: Viewing yourself from a broader perspective, recognizing you are more than your symptoms.
Practical tip: Remind yourself that you’re a multifaceted individual beyond ADHD traits.
Values Clarification: Clarifying what truly matters to you to provide direction.
Practical tip: Write down key life values (relationships, work, health) and revisit them regularly.
Committed Action: Breaking down meaningful tasks into small, manageable steps.
Practical tip: Use timers, planners, or digital reminders, and celebrate small achievements.

Integrating ACT into Your Life with ADHD

ACT isn't about “fixing” or eliminating ADHD. Instead, it's about developing a compassionate, flexible approach to your unique brain wiring. By acknowledging challenges without judgment, staying present, clarifying your values, and taking small, committed steps toward meaningful goals, you create a pathway to greater fulfillment and resilience.

Take the Next Step

If you're interested in exploring how Acceptance and Commitment Therapy can help you manage your ADHD symptoms while embracing your unique strengths, consider connecting with an ACT therapist who is specifically trained in supporting adults with ADHD. Reach out today to discuss how we can work together towards greater resilience, clarity, and fulfillment in your life.

About the Author

Marcela Costanzo - Central Brisbane Psychologist

Marcela is a clinical psychologist and ACT clinician who is passionate about using modern cognitive behaviour therapies, in particular Acceptance and Commitment Therapy (i.e. ACT!), to help ease many common human struggles. Marcela is a Board-approved supervisor and able to offer supervision to registrars (Clinical psychology).

Learn more about Marcela

Thriving with ADHD: Harnessing Your Strengths with Acceptance and Commitment Therapy

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