Attention-Deficit/Hyperactivity Disorder is often underdiagnosed in girls, particularly during childhood. Many teenage girls with ADHD are not identified until late, when academic, emotional, and social demands have already intensified. Unlike the stereotypical hyperactive presentation seen more often in boys, symptoms of ADHD in a teenage girl are more likely to be inattentiveness, internalized symptoms, and emotional dysregulation, often mistaken for anxiety or mood issues.
Early recognition and support of symptoms of ADHD in a teenage girl can make a significant difference in a girl’s academic confidence, self-esteem, and overall well-being. A good start is the teenage girls ADHD checklist below or more formal psychological testing. Then, therapy for ADHD in a teenage girl can make a huge difference.
Common Symptoms of ADHD in a Teenage Girl 
ADHD in teen girls may present in less overt ways than in boys. Symptoms of ADHD in a teenage girl may include:
- Inattentiveness
- Frequently daydreaming
- Struggling to complete assignments or stay organized
- Forgetting or losing things (homework, keys, etc.)
- Appearing “spacey” or disengaged
- Emotional Dysregulation
- Overwhelm or meltdowns from small setbacks
- High sensitivity to criticism
- Mood swings, irritability
- Impulsivity (less common but still present)
- Interrupting others or blurting out thoughts
- Difficulty waiting her turn
- Executive Dysfunction
- Procrastination despite good intentions
- Trouble planning, managing time, and staying on task
- Masking and Burnout
- Working hard to appear “together” but breaking down privately
- Mimicking peers to compensate for focus or social difficulties
Teenage Girls ADHD Checklist
Use this informal checklist as a starting point. It is not a diagnostic tool but can help identify potential areas of concern:
- Frequently forgets assignments or loses track of tasks
- Spends hours on homework but produces incomplete work
- Describes herself as overwhelmed, scattered, or anxious
- Has strong emotional reactions or frequent shutdowns
- Struggles with procrastination or motivation
- Desires to do well but can’t follow through consistently
- Easily distracted by internal thoughts or external stimuli
- Difficulty with sleep, often due to a racing mind
- Sensitive to rejection, criticism, or perceived failure
- Has been labeled “smart but lazy” or “too sensitive”
You can use this teenage girls ADHD checklist as a quick reference, but an actual diagnosis should involve a professional.
Teenage Girls with ADHD Treatment
There are many strategies for the treatment of symptoms of ADHD in a teenage girl, including:
Individual and Family Therapy
- Cognitive Behavioral Therapy for ADHD (CBT): Teaches teenage girls with ADHD practical coping strategies and reframing skills.
- Executive Function Coaching: Helps teenage girls with ADHD develop planning, organization, and study habits.
- Family or Parent Coaching: Supports better communication and structure at home.
Medication Possibilities
- Stimulants (e.g., Adderall, Vyvanse): Often the first line of treatment; can improve focus and impulse control.
- Non-stimulants (e.g., Strattera, Intuniv): Useful for girls with anxiety or side effects from stimulants.
Academic Accommodations for Teenage Girls with ADHD
- Extended time on tests
- Note-taking support
- Graphic organizers or task checklists
- Reduced homework load or flexible deadlines
- Preferential seating or quiet testing environments
Self-Help Strategies
- Use Visual Timers and Checklists: These tools help with time awareness and task completion.
- Break Tasks into Chunks: Small, doable steps reduce overwhelm.
- Body Doubling: Studying or working alongside someone can help maintain focus.
- Daily Routines: Create a structure for mornings, homework, and sleep.
- Positive Affirmations: Counteract low self-esteem and impostor syndrome.
Holistic and Lifestyle Approaches for Teenage Girls with ADHD
- Mindfulness Therapy and Practice: Yoga, meditation, or breathwork can improve emotional regulation for teenage girls with ADHD.
- Nutrition: Consuming balanced meals rich in protein, omega-3 fatty acids, and complex carbohydrates supports brain health.
- Movement: Regular exercise (even short walks or dance breaks) boosts dopamine and mood.
- Sleep Hygiene: Consistent sleep-wake times, screens off before bed, calming bedtime routine.
- Creative Counseling: Art, journaling, or music can help process emotions and reduce stress.
Therapy for Girls with ADHD
Understanding Methods, Outcomes, and Real-Life Benefits
Why Therapy for ADHD in a Teenage Girl Matters
Teenage girls with ADHD are often underdiagnosed or misdiagnosed, especially when symptoms present as inattentiveness, internal restlessness, emotional dysregulation, or anxiety. Therapy can provide much-needed support, skill-building, and emotional validation, especially for girls navigating academic, social, and emotional challenges during adolescence.
ADHD in girls often goes unrecognized until adolescence, when increased academic and social demands overwhelm their ability to compensate. While boys with ADHD are often identified due to hyperactive or disruptive behaviors, girls may mask symptoms with perfectionism, people-pleasing, or internalized anxiety. Therapy plays a crucial role in helping these girls understand their unique neurodivergent profile, develop strategies for managing life’s demands, and heal from years of misunderstood struggles.
Evidence-Based Therapy for Girls with ADHD
- Cognitive Behavioral Therapy for girls with ADHD
CBT helps girls recognize and reframe negative thinking patterns, build self-awareness around impulsive or inattentive behaviors, and learn strategies for time management, emotional regulation, and organization. - Executive Function Coaching:
Often integrated with therapy or provided separately, this focuses on building practical skills such as planning, task initiation, prioritization, goal-setting, and follow-through—areas often impaired in ADHD. - Mindfulness-Based Therapy for girls with ADHD:
Mindfulness practices improve attention, reduce emotional reactivity, and foster a calmer, more self-compassionate mindset—especially helpful for girls with both ADHD and anxiety. - Dialectical Behavior Therapy (DBT) Skills:
While DBT was developed for more severe emotional dysregulation, its core modules, such as distress tolerance, interpersonal effectiveness, and emotional regulation, are useful for teens with ADHD who also struggle with mood instability. - Family Therapy or Parent Training:
Helping parents learn how to support their daughter through consistent routines, limit-setting, collaborative problem solving, and positive reinforcement is often critical to long-term success. - Psychoeducation and Identity Work:
Girls who are diagnosed later may experience shame or self-doubt. Therapy often includes education about ADHD, validating neurodivergence, and building confidence in their strengths.
How Therapy for ADHD in a Teenage Girl Helps
- Academic Functioning: Improves organization, time management, and study habits.
- Self-Esteem and Identity: Reduces feelings of “being different” or “failing,” especially in girls who have masked symptoms.
- Emotional Regulation: Helps manage frustration, overwhelm, anxiety, and mood fluctuations.
- Social Relationships: Builds communication and assertiveness skills, supporting healthier peer and family interactions.
- Motivation and Self-Compassion: Therapy helps girls feel less alone and more empowered to handle setbacks.
Case Example 1: Symptoms of ADHD in a Teenage Girl who is also Gifted
Emma, 16, came from a high-achieving family and was described as imaginative and highly verbal. She loved to read, draw, and debate in class—but was chronically disorganized, emotionally sensitive, and overwhelmed by deadlines. Her symptoms were masked for years by her intelligence and a perfectionistic streak. She was labeled as “not living up to her potential.” After a mid-year academic crash in 10th grade and increasing anxiety, a comprehensive psychological evaluation confirmed ADHD-Inattentive Type.
Therapy for ADHD in a teenage girl:
- Cognitive Restructuring (CBT):
Emma worked with me to identify and reframe perfectionistic thoughts like “If I can’t do it perfectly, I shouldn’t start at all.” She learned to tolerate “good enough” work and use self-talk scripts to counter her inner critic. - Executive Function Coaching:
Sessions included hands-on skills training using a visual task board, time-blocking in a digital calendar, and Pomodoro study sessions. She practiced estimating how long tasks would take and “gamified” routines to build momentum. - Psychoeducation & Identity Work:
Emma had several sessions focused on understanding how ADHD shows up differently in girls. Through journaling and narrative therapy, she explored how internalized shame had shaped her self-concept, and began developing a more compassionate, neurodivergent-affirming identity. - Parent Collaboration:
I coached her parents on shifting from criticism (“Why didn’t you finish that?”) to supportive prompts (“What’s your first step?”), fostering a home environment of accountability without shame.
Outcomes:
After five months of weekly therapy, Emma became more consistent in turning in work, began advocating for extended time and scaffolded assignments, and described feeling “smarter and more normal.” Her anxiety reduced significantly, and she began mentoring a younger peer with similar challenges.
Case Example 2: Symptoms of ADHD in a Teenage Girl with Co-Occurring Depression
Maya, 14, had been diagnosed with ADHD-Combined Type at age 9. Initially treated with medication, she had never received therapy. In middle school, she began experiencing low mood, irritability, frequent crying spells, and withdrawal from friends. Her grades declined, and she started skipping assignments altogether. A reevaluation confirmed that Maya was now also experiencing Major Depressive Disorder, likely fueled by repeated failures and social isolation related to untreated executive function challenges.
Therapy Goals and Methods for ADHD and Depression in Teenage Girls:
- Behavioral Activation (for Depression):
Maya and I co-developed a “Mood Ladder” activity schedule, listing small, manageable behaviors she could complete each day (e.g., “text a friend,” “get dressed before 10 a.m.”). Positive reinforcement was used to rebuild reward pathways disrupted by depression. - CBT for Thought-Behavior Loops:
Therapy focused on identifying the vicious cycle of “I always screw up → Why try? → More missed assignments → More shame.” She practiced using CBT worksheets and an “evidence board” to argue against cognitive distortions like catastrophizing or overgeneralization. - DBT Skills for Emotion Regulation:
Given Maya’s tendency toward mood swings and frustration outbursts, I incorporated DBT-based techniques, especially TIPP skills (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation) and mindfulness exercises to tolerate distress. - Executive Function Support:
Maya started using color-coded folders, weekly planning check-ins, and a reward-based to-do list system. She and I role-played how to request help or extensions when overwhelmed. - Family Therapy Check-Ins:
Family sessions helped her parents differentiate between willful avoidance and emotional paralysis. They developed a system for daily check-ins without nagging, and practiced validating rather than minimizing Maya’s emotional experiences.
Outcomes:
Over the course of eight months, Maya’s PHQ-9 scores (a measure of depression) decreased from moderately severe to minimal. Her energy and interest returned, she rejoined her school’s art club, and her late work rate dropped dramatically. She gained confidence in her ability to function, even on hard days, and became a strong self-advocate during her IEP review.
Q&A: Therapy and Support for Teenage Girls with ADHD
Here are some common questions I receive:
Q: What are standard treatment options for teenage girls with ADHD?
ADHD treatment in adolescent girls is most effective when it’s multimodal, combining several approaches:
- Psychotherapy:
- Cognitive Behavioral Therapy (CBT) teaches emotional regulation, time management, and strategies for reframing negative thoughts.
- Executive Function Coaching focuses on planning, organization, and managing multi-step tasks.
- Dialectical Behavior Therapy (DBT) Skills can be helpful, especially when emotion dysregulation or impulsivity is present.
- Narrative Therapy supports identity development and combats shame from years of being misunderstood.
- Medication:
- Stimulants (e.g., Adderall, Vyvanse, Ritalin) and non-stimulants (e.g., Strattera, Intuniv) are often prescribed to improve focus, reduce impulsivity, and support mood regulation. Medication can be life-changing when paired with therapy and educational supports.
- Academic Accommodations:
- These might include extended time, use of planners, flexible deadlines, organizational coaching, and testing in a reduced-distraction setting. They’re usually provided through a 504 Plan or IEP.
- Parent Coaching / Family Therapy:
- Helping parents understand how ADHD uniquely presents in girls, and how to shift from frustration to support, is often critical to success.
Q: What are self-help strategies for teenage girls with ADHD?
Self-help strategies empower girls to manage their symptoms in daily life better. Some of the most effective include:
- Visual Schedules and Color Coding
Use color-coded notebooks, whiteboards, or planner apps to organize tasks by subject or priority. - Timers and Reminders
Set alarms for transitions, homework blocks (e.g., Pomodoro technique), or hydration breaks. Use smartwatches or phone alerts. - Body Doubling
Doing homework or chores alongside a friend, sibling, or parent increases focus and reduces overwhelm. - Checklist Systems
Break down large tasks into small, checkable steps (e.g., “Step 1: Open Google Docs. Step 2: Title the paper.”). - Self-Talk Scripts and Affirmations
Practice countering negative thoughts (e.g., “This is hard, but I can figure it out”) to reduce shame and anxiety. - Recharge Routines
Build in non-screen, calming activities such as drawing, journaling, taking a walk, or using fidget tools.
Q: What are holistic ideas for supporting teenage girls with ADHD?
Holistic strategies focus on the whole person, encompassing mind, body, emotions, and environment. These can be especially supportive for teen girls:
- Mindfulness and Meditation
Apps like Headspace, Insight Timer, or Mindful Teen offer guided practices to reduce reactivity and boost focus. - Yoga and Movement Practices
Activities such as yoga, martial arts, or dance can enhance body awareness, emotional regulation, and dopamine levels. - Dietary Support
Balanced meals rich in protein and omega-3 fatty acids may help improve focus and mood. Reducing excessive sugar or processed foods can also help with energy stability. - Nature and Green Time
Spending time in nature (even a walk in the park) has been shown to reduce ADHD symptoms and enhance mood. - Creative Outlets
Art, music, storytelling, or crafts provide a space for expression and a break from overstimulation. - Sleep Hygiene
ADHD often disrupts sleep patterns. A consistent wind-down routine, reduced evening screen time, and soothing rituals (e.g., warm tea and aromatherapy) can promote better rest.
Q: What does an attention deficit in adolescent girls typically look like?
In girls, ADHD, especially the Inattentive Type, can present very differently from the hyperactive patterns more commonly seen in boys. Here is another quick teenage girls ADHD checklist :
- Daydreaming or Spacing Out
She appears “in her own world,” especially during class or conversations. - Forgetfulness and Disorganization
Loses papers, forgets homework, misses deadlines, or leaves tasks half-finished. - Emotional Sensitivity
She may cry easily, become overwhelmed by small challenges, or react strongly to perceived criticism. - Overthinking or Anxiety
She ruminates and struggles to “turn off” her thoughts or worries excessively about underperforming. - Masking or Perfectionism
Works extremely hard to cover up difficulties, often resulting in burnout or internal shame. - Internal Hyperactivity
Instead of external movement, girls may feel “wired,” fidget mentally, or shift rapidly between thoughts.
Because these symptoms can be misinterpreted as anxiety, depression, or laziness, many girls go undiagnosed until their teen years, or even adulthood. Therapy, testing, and supportive care can be life-changing when these patterns are finally understood and addressed.
Do ADHD and depression in teenage girls often co-occur?
Yes, ADHD and depression in teenage girls often co-occur, and the overlap is both clinically significant and frequently underrecognized.
Why the co-occurrence of ADHD and depression in teenage girls happens
- Underdiagnosis of ADHD in Girls:
Girls with ADHD, especially the inattentive type, are often overlooked because they may appear more distracted or daydreamy rather than hyperactive. Without proper identification and support, these girls may internalize their struggles, leading to chronic frustration, poor self-esteem, and eventually depression. - Emotional Dysregulation:
ADHD often involves difficulty regulating emotions. Teenage girls with ADHD may experience intense emotional reactions, rejection sensitivity, and interpersonal struggles, which can contribute to depressive symptoms over time. - Academic and Social Challenges:
Executive functioning deficits (e.g., trouble with planning, time management, and organization) can lead to repeated failures or underperformance in school, which chips away at self-worth. Social difficulties, such as peer rejection or feeling “different,” can further increase the risk for depression.
Studies suggest that 25–50% of girls with ADHD also experience clinically significant symptoms of depression at some point during adolescence. Girls with ADHD are 2–3 times more likely to develop depression compared to girls without ADHD. This is why early therapy for ADHD in a teenage girl is so vital.
Final Thoughts
Teenage girls with ADHD often go unseen because their symptoms don’t always match the classic presentation. When understood and supported, these girls can thrive academically, socially, and emotionally. If you suspect ADHD, perhaps from the teenage girls ADHD checklist above, consider a formal evaluation with a licensed psychologist who specializes in adolescent assessment. Early intervention empowers girls to understand their brains, embrace their strengths, and build a path to success.
Therapy for ADHD in a teen girl is about much more than “fixing forgetfulness.” It’s about giving young women the tools, insight, and validation they need to thrive as their authentic selves. I also offer therapy for ADHD and depression in teenage girls, therapy for ADHD in teenagers in general, and natural ADHD treatment. These treatments can open the door to new skills, new self-understanding, and new possibilities
If you have any questions about therapy for girls with ADHD or my practice, please contact me or schedule a consultation anytime.
