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Therapy for ADHD in Houston and Across Texas

Therapy in Houston + Online Across Texas

A warm, safe space where therapy moves at your pace.

Being human is complicated.

All complicated humans are welcome here.

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Does it feel like you’re doing your best and still falling behind? Do you keep reading book after book on ADHD and hoping you’ll find the answer that unlocks the next level? We invite you to a safe space to explore your perspectives, experiences, and needs. We’ll explore how ADHD impacts all of those. In therapy, we’ll work toward acceptance and self-compassion, while also empowering you to navigate a world that may not always understand or accommodate neurodivergent brains.

Here at Roseate Therapy, we practice from a neurodiversity affirming approach. We embrace the neurodiversity inherent in each individual, acknowledging that there is no single “normal” way of experiencing the world.

Neurodiversity Affirming Therapy for ADHD

This approach recognizes that challenges many people with ADHD face—overwhelm, burnout, difficulty with focus, time management struggles, or chronic stress—often come from navigating environments not designed for neurodivergent brains.

Together, we create a safe, welcoming space where you are met with understanding and without judgment. Rather than asking you to conform to societal expectations, we help you navigate a world that can feel chaotic or out of sync with your needs. Our focus is on supporting your autonomy, resilience, and self-understanding on your own terms.

We center your lived experience, empowering you to thrive authentically and fostering a sense of belonging. At every step, we approach you with empathy, patience, and genuine respect—because you deserve to be seen, heard, and valued just as you are.

  • Collaboration: Therapy goals are built with you, not imposed on you.

  • Authentic Acceptance: No pressure to mask or “fit in”

  • Empathic validation: Your ADHD lived experience is honored and real.

  • Strengths focus: Let’s build on what your brain does well. 

  • Individualized: Let’s figure out what works for your unique brain.

  • Holistic: Let’s explore how ADHD affects your health as a whole, not just your brain.

  • Flexibility: We can step outside the box. Your therapeutic process doesn’t have to adhere to others’ standards.

  • Meaningful insight: Intentionally dive deep to gain wisdom 

Acceptance and Commitment Therapy for ADHD

Acceptance and Commitment Therapy (ACT) is a type of therapy backed by evidence for helping folks with ADHD. ACT focuses on helping people open up, be present, and do what matters to them in life. In therapy, our work together includes:

  • Learn to respond to strong emotions without getting stuck or overwhelmed.
  • Working to notice distractions without judgment and redirect attention to what matters to you.
  • Identify what truly matters to you and use it to guide decisions and behavior.
  • Extend kindness to yourself the same way you do to others.
  • Connect actions to personal values, helping goal setting feel meaningful rather than just adding one more planner to your stack.
  • Develop awareness of thoughts, feelings, and impulses to stop feeling pulled around by them.
  • Practice acceptance and compassion toward yourself and the unique way your brain works in this world

ACT is not about “fixing ADHD.” ACT is a non-pathologizing approach that doesn’t see ADHD as a failure or something to be remedied. It’s about supporting neurodivergent wellbeing, self-understanding, and personal empowerment.

A More Detailed Look (Sneak Peek!) into ACT Therapy for ADHD

Responding to Strong Emotions Without Getting Overwhelmed

Strong emotions can feel overwhelming for neurodivergent adults, especially those with ADHD. Therapy for ADHD and neurodivergence teaches strategies to notice feelings without judgment and respond thoughtfully instead of getting stuck or reacting impulsively. This skill supports emotional regulation in work, relationships, and daily life.

Through neurodiversity-affirming therapy, you learn to pause and observe intense emotions as temporary experiences rather than permanent states. Mindfulness and reflection exercises help you tolerate discomfort and respond in ways that align with your goals and values.

Over time, therapy helps reduce emotional reactivity, increase resilience, and build confidence in navigating challenging situations. You gain tools to respond to frustration, anxiety, or excitement without feeling controlled by your feelings, fostering empowerment and self-trust.

Noticing Distractions Without Judgment and Frustration

If focusing has always felt hard, you’re not alone. Many neurodivergent adults carry a lot of shame around distraction, unfinished tasks, or wandering attention. Therapy for ADHD helps you understand that distraction isn’t a moral failing — it’s part of how your brain works.

Rather than trying to force focus or criticize yourself when attention drifts, you’re supported in noticing distractions gently and redirecting yourself without shame. The goal isn’t perfect focus — it’s learning how to return to what matters in a way that feels doable and kind.

With practice, this approach can reduce frustration and burnout. You may find it easier to engage with tasks that matter to you, while feeling less defeated when your attention naturally moves elsewhere.

Identifying What Truly Matters to You

Many neurodivergent adults feel overwhelmed by expectations and unsure how to prioritize their energy. Therapy for ADHD and neurodivergence helps you clarify your values — the things that truly matter to you — and use them to guide decisions and behavior.

ACT-based therapy supports exploring values related to relationships, work, creativity, rest, and personal growth. Instead of setting goals based on what you “should” do, therapy helps you align your choices with what feels meaningful and authentic.

When daily actions are connected to your values, therapy for ADHD helps life feel more intentional and less exhausting. Values become a steady guide, especially during times of stress, transition, or overwhelm.

Extending Kindness to Yourself the Way You Do to Others

Many adults seeking therapy for ADHD are deeply compassionate toward others but extremely critical of themselves. Neurodiversity-affirming therapy helps you notice patterns of self-judgment and begin relating to yourself with more kindness and understanding.

Through ACT-informed therapy, you learn to respond to mistakes and challenges with curiosity rather than shame. This doesn’t mean ignoring difficulties — it means approaching them with the same empathy you naturally offer to people you care about.

As self-compassion grows, therapy for ADHD supports increased resilience, emotional regulation, and confidence. Being kinder to yourself opens up space to take risks, recover from setbacks, and keep moving toward what matters to you.

Connecting Actions to Personal Values (Beyond Another Planner)

Many neurodivergent adults have tried countless planners, systems, and productivity tools without lasting success. Therapy for ADHD takes a values-based approach, focusing less on rigid structure and more on meaning and motivation.

By connecting actions to personal values, ACT-based therapy helps goal-setting feel purposeful rather than overwhelming. Tasks become expressions of what matters to you, not just items on a to-do list.

This values-driven approach supports sustainable motivation and follow-through. Therapy for ADHD and neurodivergent adults helps you move toward goals in ways that respect your energy, attention, and nervous system.

Developing Awareness Without Feeling Pulled Around

Living with ADHD can feel like being constantly pulled by thoughts, emotions, and impulses. Therapy for ADHD helps you develop awareness of these experiences without feeling controlled by them. This can be tough for ADHDers. When your brain goes nonstop, it can be tough to pause with your emotions.

Mindfulness and acceptance practices in neurodiversity-affirming therapy support noticing thoughts and feelings without needing to act on them immediately. This creates space for choice and intentional response. If mindfulness sounds scary, start with a simple mindfulness exercise here.

With increased awareness, therapy for ADHD supports better decision-making, emotional regulation, and self-trust. You can pause, reflect, and act in ways that align with your values rather than reacting automatically.

Practicing Acceptance and Compassion for the Way Your Brain Works

ADHD brains often come with harsh inner critics. Because of this, a big part of our work includes self-compassion. We’ll spend time working with your inner critic and working toward minimizing self-judgment and maximizing taking actions toward a fulfilling life. We’ll work to identify how ADHD gets in your way of living a fulfilling life and work on skills to help you take steps to build the life you’ve wanted.

Our work may include increasing your self-compassion, building a toolbox full of skills that work for your unique brain, working through how ADHD impacts your daily life and relationships, or processing the stressors of being neurodivergent in a world built for neurotypical people.

photography of woman sitting on chair near window

What might you discover about yourself if you had a space to slow down, open up, and be met with understanding?

A Sensory-Friendly Therapy Space for ADHD

Whether you’re in Houston, Dallas, Austin, San Antonio, or anywhere else in Texas, we are dedicated to providing neurodiversity affirming care that centers your needs in a few different key ways.

ADHD adults often have a high need for movement. ADHD affirming therapy makes space for those needs without judgment. You are not expected to sit still. You are free to fidget, pace, rock, stretch, or doodle during sessions.Neurodivergent affirming therapy recognizes that movement often supports focus, emotional regulation, and clarity rather than distraction.

Many adults with ADHD have spent years masking — forcing focus, suppressing impulses, over-preparing, or hiding how much effort daily tasks require. Therapy for ADHD offers a space to gently explore unmasking at your own pace, without pressure to perform or “do therapy right.” As you begin to unmask, you may notice new needs around communication style, pacing, movement, or structure in sessions, and these needs are welcomed rather than pathologized. Neurodiversity-affirming therapy supports you in understanding what helps your brain function more sustainably, building self-trust, and creating ways of living that don’t require constant self-monitoring or burnout.

Adults with ADHD often have very different needs when it comes to how conversations flow, and therapy for ADHD honors your autonomy to choose the structure that works best for your brain. You might want timers to help contain stories, gentle interruptions to stay on track, or full permission to follow tangents and see where they lead. You can also choose a more structured, time-based approach — breaking sessions into clear segments, setting agendas, or revisiting goals at specific intervals. Neurodiversity-affirming therapy recognizes that there is no single “right” way to do therapy, and that meaningful progress happens when sessions adapt to your attention, energy, and processing style rather than asking you to conform

Therapy for ADHD should support your sensory needs, not ask you to ignore them. Neurodiversity-affirming therapy creates space for ADHDers to move, fidget, and settle in ways that help their nervous system feel regulated and focused. Want to sit criss-cross on the floor? Go for it. Really want to use a fidget? Grab one! Want dimmer lights? Lets open the blinds or turn on a lamp – whatever helps you feel present and comfortable. Honoring sensory needs in therapy for ADHD supports attention, emotional regulation, and self-trust, making sessions feel more accessible, sustainable, and human.

Read more about all the ways we practice neurodiversity affirming therapy in more detail here.

Who I Work With:

  • Are late-diagnosed or self-identified ADHD adults trying to make sense of their experiences
  • Feel burned out from masking, overcompensating, or holding it together for others
  • Struggle with emotional regulation, big feelings, or feeling “too much”
  • Experience executive functioning challenges like task initiation, follow-through, or time blindness
  • Feel stuck in cycles of self-criticism, shame, or perfectionism around productivity
  • Are tired of advice that focuses on fixing ADHD instead of supporting their nervous system
  • Feel overwhelmed by decision fatigue, sensory overload, or constant mental noise
  • Want to explore unmasking, authenticity, and self-trust at a sustainable pace
  • Are navigating identity shifts after an ADHD diagnosis in adulthood
  • Want support building a life aligned with their values, not just productivity goals
  • Need flexibility around session structure, communication style, movement, or sensory needs
  • Want therapy for ADHD that centers compassion, insight, and growth — not compliance

Our most frequently asked questions

Definitely not. Many adults seeking therapy for ADHD are self-identified or exploring whether ADHD fits their experience. A neurodiversity-affirming therapist can support you in understanding your patterns, challenges, and strengths whether or not you have a formal diagnosis. Read more about our views on self diagnosis here.

There’s no one size fits all approach here. Some ADHD adults prefer weekly sessions, while others benefit from biweekly or flexible pacing. Everyone has different financial, emotional, and time capacity. We honor that and work with you to decide the best pace together.

Absolutely! Everyone needs different types of support and your needs may change over time. We focus on flexibility, self-compassion, and meaningful action to work with your brain for long term shifts rather than quick hacks from TikTok (not to say those aren’t helpful! Discovering dopamine hacks can suddenly get all the dishes done!). Read more about our approach as a gradual process of discovery and compassion that leads to long term insight.

Totally normal, especially for autistic and ADHD adults. We can start with thoughts, sensations, metaphors, or “I don’t know” and go from there. Emotional clarity is something we build, not a prerequisite. We can work to find the way that works best for you in getting in touch with your feelings.

We’ve got you. There’s no “too much” here and there’s not one right way to do therapy. You can be the tangent king/queen in therapy. Tangents often carry important information and often provide levity when most needed. We can follow them, decide together if we want to gently redirect them, or use timers if that feels supportive.

In ADHD affirming therapy, you can move, stim, pace, and change seating positions as much as you need. Therapy doesn’t require stillness to be meaningful. There’s also room for pauses and you get to choose what we talk about in that hour. If talking about yourself feels daunting, we can start with something lighter.

Resources

To read more about how therapy can help with ADHD, find our blog here.

To access a free list of resources, click here.

Being present can be so tough for people with ADHD. I have a free 1 page resource to walk you through a gentle mindfulness exercise for neurodivergent brains, Feel free to grab this and then check out our resources for helpful books, podcasts, webinars, and more!

Free RESource

Roseate Therapy

Being human is complicated. All complicated humans are welcome here.