ADHD & Your Inner Critic: A Guide to Conquering Goals with CBT
Posted on August 21, 2025 by Michael Zone, One of Thousands of Life Coaches on Noomii.
Don't let your inner critic derail you. This guide helps ADHD clients use CBT-REBT principles to reframe thoughts, manage impulses & crush their goals
Managing ADHD & Achieving Your Goals: A CBT-REBT Guide
For those with ADHD, goal setting often feels like a roller coaster. One day you’re full of great ideas, and the next you’re stuck in a cycle of procrastination and self-criticism. This is where your mind—and what you tell yourself—can either be your greatest ally or your biggest obstacle.
Cognitive-Behavioral Therapy (CBT) and Rational-Emotive-Behavior Therapy (REBT) provide a powerful framework for managing this. These approaches teach you that your thoughts don’t just happen to you; you have the power to challenge and change them.
1. Identify the ‘Thought Traps’
The first step is to become a detective of your own thoughts. ADHD brains are often prone to certain “thought traps” that lead to inaction and frustration. When you feel overwhelmed or stuck, ask yourself what you’re thinking.
“All-or-Nothing” Thinking: “If I can’t do this perfectly, I shouldn’t even start.”
Catastrophizing: “I messed up one time, so this entire project is ruined, and everyone will think I’m a failure.”
Emotional Reasoning: “I feel overwhelmed, so this task must be impossible.”
These thoughts aren’t facts; they’re just old, unhelpful mental shortcuts. Recognizing them is the first step toward gaining control.
2. Disputing & Reframing Your Thoughts
Once you’ve identified a thought trap, you can challenge it. This is the heart of CBT-REBT. You’re not trying to force yourself to be a happy-go-lucky person. You’re simply looking for a more rational and realistic perspective.
Ask for the Evidence: When you think, “I’ll fail anyway,” ask yourself: “What is the concrete evidence for this thought? What evidence is there against it?” You’ll often find your belief is based on a feeling, not a fact.
Reframe the thought: Instead of “This is too hard,” try a more rational belief like, “This is a challenging task, but I can break it down into smaller, more manageable steps.” This shifts your focus from a feeling of being stuck to a plan of action.
3. Strategic Action & Accountability
Thoughts lead to feelings, and feelings lead to action (or inaction). By changing your thought process, you can create a more positive feedback loop.
The D-E-F Model:
D (Disputing): Actively challenge the unhelpful thought.
E (Effective New Belief): Create a more rational, helpful thought.
F (New Feeling): Your new belief leads to more productive feelings.
Start Small & Build Momentum: The most effective way to combat ADHD-related procrastination is to take small, consistent action. Use your newfound rational beliefs to tackle a tiny step. For example, if you need to clean your room, your new belief might be, “I can’t clean the whole room, but I can pick up five items.”
By applying these principles, you’ll find that the true challenge isn’t your ADHD, but how you talk to yourself about it. By becoming a coach for your own thoughts, you can navigate life’s challenges with greater clarity and a far stronger sense of purpose.
