Adult ADHD Support
ADHD can affect far more than attention. It may show up as procrastination, overwhelm, difficulty getting started, losing track of time, forgetfulness or the exhausting feeling that everyday life takes more effort than it should.
You may manage some things brilliantly while struggling with tasks that seem simple for everyone else. Or perhaps ADHD has only recently come onto your radar.
At Two Birds Psychology in Bondi Junction, I provide adult ADHD support for people exploring whether ADHD may be part of their story, and those who already have a diagnosis.
My approach is practical, evidence-based and neuroaffirming. We work towards understanding what gets in the way and developing strategies that fit your brain and your life.
Could it be ADHD?
Adult ADHD does not always look like obvious hyperactivity. You might recognise:
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Difficulty starting or finishing tasks, even when they matter to you
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Procrastination, inconsistent motivation and reliance on last-minute urgency
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Forgetfulness, losing things, or difficulty with planning and organisation
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Distractibility, restlessness or impulsive decisions
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Becoming deeply absorbed in an activity and losing track of time
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Feeling overwhelmed by competing demands
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Anxiety and overthinking
Some people also experience emotional intensity, sensitivity to criticism and exhaustion from trying to keep up. These experiences are not diagnostic on their own. Anxiety, trauma, depression, sleep difficulties and chronic stress can create similar difficulties or occur alongside ADHD.
ADHD in women and late diagnosis
ADHD can be overlooked when someone appears capable or has developed ways to compensate. Perfectionism, detailed routines and working much harder than others may conceal the effort involved.
Questions about ADHD sometimes emerge as demands increase through study, parenthood, work or midlife. Some women notice changes around perimenopause. Hormonal changes, sleep and stress may all be relevant; a change in concentration alone does not establish ADHD.
Recognising ADHD later in life can bring relief, grief, anger and a re-evaluation of past experiences. Therapy provides space to make sense of that without reducing your whole story to a diagnosis.
ADHD support
A diagnosis can explain a lot, but it does not automatically tell you what to do next. Psychological support can help with:
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Task initiation, procrastination and prioritising
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Planning, time management and realistic routines
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Emotional regulation, anxiety and overwhelm
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Perfectionism, self-criticism and confidence
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Burnout, boundaries and competing demands
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Relationships, communication and everyday systems.
We can also explore beliefs built up before diagnosis, such as “I’m lazy”, “I’m unreliable” or “I should be able to do this”. Understanding the pattern can make room for a more useful and compassionate explanation.
ADHD, anxiety and burnout
Sometimes worry creates urgency, urgency gets things moving, and the whole system eventually becomes exhausting. You might recognise a cycle of overwhelm, avoidance, last-minute effort and exhaustion.
We look at what makes tasks difficult, what helps you engage and how your environment can reduce unnecessary friction. Support is tailored to your needs, including coexisting anxiety, trauma or mood difficulties.
A neuroaffirming approach
Neuroaffirming therapy recognises individual differences while taking real difficulties seriously. We explore your strengths, interests, needs and environment, and work on the areas that are making life difficult without treating your personality as something to fix.
Frequently asked questions
Do I need an existing ADHD diagnosis?
No. You can come because you already have a diagnosis or because you are beginning to wonder. We can discuss whether assessment or therapy is the most useful starting point.
Do I need a GP referral?
You can contact the practice directly. Medicare rebates for eligible psychological treatment generally require a valid referral and Mental Health Treatment Plan or another eligible referral pathway. Diagnostic assessment and report fees are separate; please check costs and rebate eligibility before booking.
What if it is anxiety rather than ADHD?
ADHD and anxiety can overlap and can occur together. Assessment explores when difficulties began, how they affect different settings and what else may be contributing.
ADHD support in Bondi Junction and online
I work with adults in Bondi Junction, Sydney’s Eastern Suburbs, with telehealth appointments available Australia-wide.
You do not need everything figured out before getting in touch. I offer a free 10-minute introductory call to discuss what you are looking for and whether Two Birds feels like the right fit.