Obvious truth of the day: You can’t understand your way out of unhelpful behaviors. You gotta do new actions.

A good therapist with a focused patient can help troubleshoot. You do the work during the week of practicing specific behaviors. The most important ones are sleep, diet, exercise, and some form of meditation to deal with emotions. The therapist may or may not be much help with that. A good adhd therapist will help you see patterns and risks you might miss and help you avoid disaster and will provide structure to therapy sessions.

With a less skilled therapist, you might just blow an hour on random ideas, or you’ll just hyperfocus all week on emotions and thoughts from therapy, another thing to think/journal/hyperfixate/post on Reddit about. This won’t help very much actions IRL like sleep diet and exercise.