ADHD Therapy for Teens and Adults in Sandy, Utah
Your brain isn't broken. It just works differently, and that deserves support, not shame.
"If I could just try harder..."
You've probably heard it your whole life, from teachers, parents, bosses, or the voice in your own head. You're so smart, if only you'd apply yourself. Why can't you just get it done? Why do you always wait until the last minute?
So you tried harder. You bought the planners, downloaded the apps, set the 14 alarms. And some of it worked for a while, until it didn't.
Here's the thing: ADHD isn't a motivation problem or a character flaw. It's a difference in how your brain handles attention, focus, time, and emotions. And when you've spent years being told it's your fault, the ADHD usually isn't the only thing that needs care. The shame does too.
Maybe this sounds familiar
You know exactly what you need to do, but you just... can't start
Time slips away. "Five minutes" turns into two hours
You lose focus on boring stuff, but can hyperfocus for hours on something that interests you
Your emotions come on fast and strong, especially frustration or feeling rejected
You feel overwhelmed by things that seem easy for everyone else
Your space, inbox, or schedule feels chaotic no matter how hard you try
You start a lot of things and finish fewer than you'd like
Underneath it all, there's a quiet belief that you're lazy, flaky, or just not good enough
If you're nodding along, you're not alone, and none of this means you're failing at life. Many adults with ADHD went undiagnosed for years, especially if they did "well enough" in school or learned to mask it.
Therapy for ADHD isn't just about productivity
Plenty of ADHD advice stops at "use a calendar." Tools can help, and we'll definitely find ones that actually work for your brain. But real change usually means working on the deeper stuff too.
Practical strategies that fit how you think. We'll work on things like getting started, managing time, breaking big tasks into doable pieces, and building routines that don't fall apart the second life gets busy. I use tools from Cognitive Behavioral Therapy (CBT) adapted for ADHD.
Handling big emotions. Emotional intensity is a huge part of ADHD that doesn't get talked about enough. I use DBT skills to help you notice what's happening in your body and come down from frustration, overwhelm, or the sting of feeling rejected.
Healing the shame. Years of being criticized or misunderstood can leave deep wounds. Using Internal Family Systems (IFS), we get to know the parts of you that carry that shame, and the inner critic that's been trying to "fix" you, so you can start treating yourself with more kindness.
Untangling ADHD and trauma. ADHD and trauma often overlap, and some symptoms look a lot alike. If both are part of your story, we can work on them together.
ADHD and religious upbringings
If you grew up in a religious community that emphasized order, obedience, and perfection, ADHD can come with an extra layer of guilt. Missing meetings, forgetting responsibilities, or struggling to sit still might have been treated as spiritual or moral failings, not as how your brain works. If that's part of your experience, there's room to work on it here.
Teens with ADHD
Being a teen with ADHD is hard. School demands are high, and it can feel like everyone is frustrated with you. In therapy, we work on practical skills for school and home, managing emotions, and building confidence. Just as importantly, we work on helping you feel understood instead of constantly corrected.
In person in Sandy, or online anywhere in Utah
My office is in Sandy, and I also offer online therapy for anyone in Utah. A lot of people with ADHD find online sessions easier, since there's no commute and no rushing to get out the door on time.
I take commercial Select Health and commercial United Healthcare plans, and I can provide superbills if you're using out-of-network benefits.
Common questions
Do I need an ADHD diagnosis to work with you?
No. Whether you've been diagnosed, suspect you might have ADHD, or just relate to a lot of this, we can start working on what's getting in your way.
Do you prescribe medication?
No. As a therapist, I don't prescribe medication, but therapy works really well alongside it. If you're interested in medication, I can talk with you about next steps for connecting with a prescriber.
Can adults have ADHD even if they weren't diagnosed as kids?
Yes. Many adults, especially women and people who did fine in school, aren't diagnosed until later in life. Getting answers as an adult can bring a lot of relief.
Is therapy different from ADHD coaching?
Coaching usually focuses on goals and accountability. Therapy can include that, but it also goes deeper into emotions, shame, relationships, and any trauma underneath. I offer both, so we can figure out which fits what you need.
You're not lazy. You deserve the right kind of support.
If this sounds like you, let's talk. I offer a free 15-minute phone consultation so you can ask questions and see if we're a good fit. No pressure, no commitment. (And yes, I'll send a reminder.)
Jared Barker, LCSW
White Willow Therapy · Sandy, UT · Online across Utah
(801) 380-2819