Adult ADHD therapy on the Central Coast
Structured, evidence-based support for adults who feel capable but inconsistent — in Gosford, Hornsby, or via telehealth.
Evidence-based support for adults with ADHD on the Central Coast
Adult ADHD often isn't a lack of intelligence or motivation. Many people I see are high-functioning, conscientious, and driven — but feel like they're constantly fighting their own attention, energy, and follow-through.
Therapy for ADHD is not about "trying harder". It's about changing the system: building practical scaffolding, reducing avoidance patterns, improving emotional regulation, and creating routines that actually fit how your brain works.
Many adults with ADHD also experience chronic stress and burnout, perfectionism, and anxiety-related difficulties. We work on the full pattern — not just a label.
Although based in Gosford, I support adults with ADHD from across the Central Coast and in Hornsby using structured, evidence-based therapy.
What brings adults with ADHD to therapy
ADHD in adulthood often shows up as chronic inconsistency — not necessarily "hyperactivity." Common experiences include:
- Procrastination until panicDoing everything last minute, even things that matter
- Inconsistent follow-throughStarting strong then fading — great for 3 days, then it falls apart
- Time blindnessUnderestimating how long things take, losing track of time
- Emotional reactivityFrustration, shame spirals, rejection sensitivity
- Masking and overcompensationAppearing organised externally while feeling chaotic internally
- Burnout cyclesOverperformance followed by collapse, repeated over years
If anxiety, burnout, or sleep problems are also part of your experience, we can address these alongside ADHD-related patterns.
Changing the system, not just trying harder
Many high-functioning adults with ADHD have developed sophisticated ways of coping — relying on urgency, overworking to prevent mistakes, or holding themselves to higher standards than everyone around them. From the outside this looks like competence. Internally, it often feels like constant pressure.
In therapy, we don't remove your strengths. We reduce the cost of maintaining them. The goal is sustainable consistency — not adrenaline-driven productivity.
The "overwhelm → avoidance → sprint" loop
Many high-functioning adults with ADHD aren't lacking care or effort — they're stuck in a learning pattern where short-term relief (avoidance) plus time pressure (panic) becomes the engine. Tap a step to see what's happening, what it costs, and what therapy targets.
The cycle
Ring colour = rising and falling emotional pressure
Structured, practical, evidence-based
ADHD therapy at MindSure Psychology draws on CBT, ACT, and ADHD-informed executive functioning strategies. We focus on the patterns keeping you stuck — then build systems that hold on low-energy days, not just perfect ones.
- We make the next action concrete, small, and time-bound — and test it
- We use realistic time estimates, buffers, and "if/then" plans that survive real life
- We build action before urgency — so you don't need crisis to function
- We replace harsh self-talk with motivation that doesn't require shame
- We integrate ADHD work with anxiety, burnout, and perfectionism
Who this service is designed for
This service is designed for adults with ADHD and adults exploring whether ADHD-style patterns fit their experience, including those who:
- Feel capable but chronically inconsistent
- Rely on urgency or panic to get things done
- Are experiencing burnout from years of compensating
- Struggle with emotional reactivity, shame, or rejection sensitivity
- Want practical strategies — not just a label
- Are exploring whether ADHD might explain long-standing patterns
You don't need a formal diagnosis to start. If you're not sure where to begin, you're welcome to get in touch or simply book a first appointment.
Meet James in 2 minutes
A warm, evidence-based approach
James Wightman is a Registered Psychologist and Clinical Psychology Registrar providing therapy for adults on the Central Coast and in Hornsby. He offers a warm, collaborative, and evidence-based approach, helping clients build practical strategies that support meaningful and lasting change.
He has worked across Queensland Health, Aurora Healthcare, Griffith University Psychology Clinic, and private practice in Sydney, the Gold Coast, and the Central Coast.
Good therapy should be structured, respectful, and supportive in a way that helps you move forward. You'll leave sessions with something practical to try, and we'll work at a pace that feels manageable for you.
Many of my clients are men, though I work with adults of all genders. If you're specifically looking for a male psychologist, I provide a grounded, collaborative approach that respects your pace and goals.
Learn more about James's approach →What happens in your first few appointments
The early sessions are about understanding your personal ADHD pattern and beginning to build practical strategies at a pace that feels manageable.
Understanding your patterns
We begin by understanding your goals, strengths, and current challenges — including your relationship with procrastination, overwhelm, and consistency.
By the end of this session, or early in the second, we usually introduce the first practical strategies so you have something useful to take away immediately.
Building systems that hold
Together, we clarify the loop keeping you stuck — and start targeting the specific points that maintain it: unclear next steps, avoidance-as-relief, and panic-based motivation.
You'll build realistic scaffolding: time-blocks, routines, and "if/then" plans designed to work on low-energy days, not just perfect ones.
Many people notice improvements within a few weeks once the "avoidance → sprint" cycle starts changing.
ADHD therapy across the Central Coast and in Hornsby
MindSure Psychology is based in Gosford CBD (Suite 112, 159 Mann St — inside John's Place), making it easy to access from across the Central Coast. In-person sessions are also available at our Hornsby location, serving clients across the Upper North Shore including Wahroonga, Waitara, Asquith, Normanhurst, and Thornleigh.
Gosford appointments: Wed, Fri 2–7:30pm · Sat 11am–5pm · Sun 9am–7pm
People often search for ADHD support in their own suburb — for example, 'ADHD psychologist Erina', 'ADHD therapy Terrigal', or 'adult ADHD Woy Woy'. Many clients choose Gosford because it's centrally located with flexible appointment times.
Telehealth, anywhere in Australia
Telehealth works particularly well for adult ADHD therapy — especially for executive functioning work and real-world planning. Secure video sessions mean you can stay connected with your psychologist even when your routine changes, you're travelling, or in-person feels like too much friction.
- No travel time required
- Same evidence-based approach
- Medicare rebates apply
Transparent pricing
$141.05 per session
Out-of-pocket cost on weekdays with a Medicare rebate
Full session fee is $240 per 50-minute appointment. A Medicare rebate of $98.95 applies with a GP Mental Health Treatment Plan. Weekend sessions incur a $20 surcharge.
Common questions
Questions people commonly ask before getting started with ADHD therapy at MindSure Psychology.
Do I need an ADHD diagnosis to start therapy?⌃
No. If you identify with ADHD-style patterns, therapy can help you build skills and reduce the cycles that keep you stuck. If diagnosis is important for medication or formal supports, that typically involves your GP and/or psychiatrist.
Is ADHD therapy covered by Medicare?⌃
Medicare rebates apply to psychological treatment sessions delivered by a registered psychologist under a GP Mental Health Treatment Plan. Some people refer to practical ADHD support as "coaching." In this practice, sessions are delivered as structured, evidence-based psychological therapy.
What if I mainly struggle with anxiety or burnout?⌃
That's extremely common. We can integrate ADHD-informed work with anxiety treatment and burnout recovery so you're not treating symptoms in isolation.
How long does treatment usually take?⌃
Many adults benefit from a focused block of therapy (often 6–12 sessions), with longer support if the patterns are entrenched or there are significant comorbidities.
Do you offer telehealth?⌃
Yes. Telehealth works very well for adult ADHD therapy, especially for executive functioning work and real-world planning.
My GP referral is addressed to another psychologist — is that okay?⌃
Yes — that's completely fine. If you have a valid GP Mental Health Treatment Plan, you can still attend sessions at MindSure Psychology and claim Medicare rebates, even if the referral is addressed to a different psychologist or practice. This is very common.
How quickly can I get an appointment?⌃
Most clients are able to book an appointment within 2–7 days, often in the same week. You can check live availability and book directly online, or call (02) 4313 1656.
Could it be ADHD and autism?⌃
Some adults relate to both ADHD and autism traits — sensory sensitivity, social fatigue, rigidity in routines, difficulty with transitions. If that's relevant, therapy can support you in ways that respect your neurotype. You can read more about late-identified autism in adults, or visit our autism therapy page for service-specific information.
Book your first session
You don't need a diagnosis or a perfect plan to get started. If ADHD-style patterns are affecting your work, relationships, or confidence — support can help.