Welcome to Glynn Counselling. I'm Matthew Glynn, a Registered Social Worker providing online counselling to adults across Newfoundland & Labrador and Ontario.
Adult ADHD can make daily life feel like a constant battle between knowing what you want to do and struggling to put it into practice.
Whether you were diagnosed in adulthood or suspect you have ADHD, managing work, personal goals, and routine demands often requires more effort than it feels like it should; and many of the people I work with feel deeply frustrated by this gap between their intentions and their actions.
In my practice, I focus on practical, behavioural strategies grounded in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT) to help you build working routines that actually fit your neurodivergent brain.
Welcome to Glynn Counselling. I'm Matthew Glynn, a Registered Social Worker providing online counselling to adults across Newfoundland & Labrador and Ontario.
Adult ADHD can make daily life feel like a constant battle between knowing what you want to do and struggling to put it into practice.
Whether you were diagnosed in adulthood or suspect you have ADHD, managing work, personal goals, and routine demands often requires more effort than it feels like it should; and many of the people I work with feel deeply frustrated by this gap between their intentions and their actions.
In my practice, I focus on practical, behavioural strategies grounded in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT) to help you build working routines that actually fit your neurodivergent brain.
Welcome to Glynn Counselling. I'm Matthew Glynn, a Registered Social Worker providing online counselling to adults across Newfoundland & Labrador and Ontario.
Adult ADHD can make daily life feel like a constant battle between knowing what you want to do and struggling to put it into practice.
Whether you were diagnosed in adulthood or suspect you have ADHD, managing work, personal goals, and routine demands often requires more effort than it feels like it should; and many of the people I work with feel deeply frustrated by this gap between their intentions and their actions.
In my practice, I focus on practical, behavioural strategies grounded in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT) to help you build working routines that actually fit your neurodivergent brain.
Online Adult ADHD Therapy
Welcome to Glynn Counselling. I'm Matthew Glynn, a Registered Social Worker providing online counselling to adults across Newfoundland & Labrador and Ontario.
Adult ADHD can make daily life feel like a constant battle between knowing what you want to do and struggling to put it into practice. Whether you received a diagnosis early in life, were diagnosed in adulthood, or simply suspect you have ADHD, you may find that keeping up with work, personal goals, and routine demands often requires an exhausting amount of effort, far more than it seems to take for those around you.
Living with this persistent gap between your intentions and your actions naturally leads to frustration, burnout, and self-doubt. In my practice, rather than assuming you just need to "try harder" or follow generic productivity advice, I use practical, behavioural strategies grounded in Acceptance and Commitment Therapy (ACT) and Cognitive Behavioural Therapy (CBT). Together, we focus on understanding how your mind works and building flexible routines that actually fit your neurodivergent brain.
How Adult ADHD Shows Up in Daily Life
While childhood ADHD is often associated with physical restlessness, adult ADHD more commonly impacts executive functioning: the brain's internal management system responsible for planning, managing time, regulating emotions, and initiating action. When this mental management system operates differently, the daily routines that others take for granted can feel extraordinarily heavy.
(Learn more about understanding executive functioning and reducing self-blame here)
In everyday life, this might show up as:
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Task Paralysis & Procrastination: Feeling overwhelmed by where to start, leading to delay until deadline pressure or urgency kicks in. (Read my guide on: why task initiation and getting started feels so difficult).
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Consistency Challenges: Starting new organization systems, planners, or apps with high enthusiasm, only to struggle with long-term follow-through.
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Burnout & Self-Criticism: Working twice as hard as others to keep up with daily expectations, leading to chronic exhaustion and a sense of "not trying hard enough".
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Emotional Dysregulation: Experiencing intense frustration, stress, or rejection sensitivity when focus fades, plans derail, or mistakes occur.
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Time Blindness & Disorganization: Misjudging how long tasks take, struggling with transitions, or feeling perpetually behind schedule.
How Does ACT and CBT Therapy Help with Adult ADHD?
If you have tried using planners, downloading organization apps, or forcing yourself to "be more disciplined," only to watch those systems fall apart, you are not alone. Conventional productivity advice is designed for neurotypical executive functioning. When standard systems fail, it is easy to assume that you simply lack willpower or care.
In therapy, we recognize a fundamental truth about adult ADHD: it is not an information problem, it is a performance problem. Most adults with ADHD already know what they need to do. The struggle lies in executing those intentions at the specific moment performance is required, especially when facing tasks that feel boring, overwhelming, or complex.
By combining ACT with ADHD-focused CBT, our work together focuses on building both the emotional resilience and the practical behavioural strategies needed to bridge the gap between knowing and doing:
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Understanding Your Patterns: Identifying how attention, emotional states, and environmental factors influence your follow-through so we can reverse-engineer what gets in the way.
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Reducing Shame & Self-Criticism: Moving away from shame-based motivation and developing self-compassion while navigating daily frustrations.
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Building Flexible, Low-Friction Routines: Experimenting with realistic strategies for time management, prioritization, and task initiation that align with your actual energy levels and values.
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Managing Emotional Friction: Developing mindfulness tools to unhook from overwhelming emotions, perfectionism, or task-related anxiety before it leads to escape or avoidance
Frequently Asked Questions About Online ADHD Counselling
Do I need an official diagnosis to start ADHD therapy?
No. An official clinical diagnosis is not required to benefit from ADHD-focused therapy. If executive dysfunction, focus issues, task paralysis, or disorganization are impacting your daily life, work, or relationships, we can begin working on practical, behavioural strategies immediately. You do not need a formal assessment report to start making sense of your patterns.
How is ADHD therapy different from ADHD coaching or traditional talk therapy?
Traditional "talk therapy" often explores past feelings without providing concrete coping tools, while coaching focuses primarily on external organization. As a Registered Social Worker, my approach combines clinical psychotherapy with structured skill-building. We address both practical executive functioning strategies (time management, task initiation, environmental engineering) and underlying psychological factors, such as anxiety, burnout, perfectionism, and self-doubt, that sabotage follow-through.
How do online sessions work?
Virtual care eliminates travel demands, reduces scheduling friction, and allows you to attend appointments from a comfortable, familiar environment. Sessions are conducted securely via video for adults living anywhere across Newfoundland & Labrador and Ontario, adhering strictly to provincial telehealth and privacy standards.
Is direct insurance billing available for therapy sessions?
Yes. Services provided by a Registered Social Worker (RSW) are covered under most major extended health insurance benefit plans. Direct billing is available for many major providers including Sun Life, Canada Life, Medavie Blue Cross, Manulife, Green Shield Canada, Desjardins, TELUS Health, and Chambers Plan. Matthew is also a registered service provider with WorkplaceNL and the NIHB (Non-Insured Health Benefits) program.
Ready to Build Routines That Work for Your Brain?
Meaningful change isn't about getting everything right overnight or forcing yourself into neurotypical molds. It is about understanding what gets in the way and learning practical, flexible strategies to work with your brain rather than against it.
You don't need to have everything figured out before reaching out.