Carol Perlman, Ph.D.
Licensed Psychologist
Optimize Consulting
Welcome!
Welcome! I’m Dr. Carol Perlman, a licensed psychologist specializing in Cognitive Behavioral Therapy. I have worked in the field of psychology for 25 years in a variety of settings including the Boston and Bedford Veterans Administration Medical Center, Massachusetts General Hospital, Brigham and Women’s Hospital, and Harvard University Psychology Department. I have owned a private practice since 2005 and an online habit coaching business, Healthy4Life by Carol Perlman, since 2014. In 2020 I launched a consulting practice to help employees in organizations achieve greater work-life balance and improve employee engagement and retention.
In my work as a cognitive behavioral therapist, I help patients break free from symptoms and reach their goals by empowering them with skills and tools that enable them to change dysfunctional patterns in their life. I teach patients about the powerful connection between situations, thoughts, feelings and behaviors, and how they can create positive changes. My areas of expertise include treating anxiety and mood disorders and adult ADHD, as well as helping patients use CBT skills to create lifestyle changes and manage chronic illnesses such as obesity and diabetes.
I am the co author of a book called Managing Your Adult ADHD, a Cognitive Behavioral skills-based workbook and therapy guide. I have worked with hundreds of individuals with ADHD over the years and taught them systems for managing their time and improving their productivity.
Through this work, I realized that time management is a critical skill for EVERYONE.
Time management determines whether you get your work done and meet all your deadlines.
Time management determines whether organizations reach their goals and retain thriving employees.
Time management determines if your kids and family members get all their needs taken care of.
Time management determines if you eat healthy meals each day and allow time for daily exercise.
Time management determines if you make economical choices and are able to allocate our money how you want to, or we waste money in fees and convenient options.
Truly, time management is behind creating peace of mind, achieving ALL your goals and living the life you want to live.
I have seen this play out with my patients as I started teaching EVERYONE skills for better time management. I was so struck by the profound effect these skills had on my patients’ quality of life that I decided to focus my practice exclusively on teaching Time Management skills.
I have read numerous books and taken many training classes on time management and how to CREATE consistent habits. I noticed that they all have one common flaw. While they include many good strategies, they don’t teach people HOW to create the habit of actually USING the skills on a consistent basis. They operate on the assumption that people will read the materials and then instinctively know how to implement them moving forward. This doesn’t happen, because many people buy a course and never get around to reviewing the materials, or they read the materials but then lose interest or get sidetracked by something else that feels more important. They don’t PRACTICE using the skills long enough for them to become automatic.
I sought to address these shortcomings and created a unique approach to teaching participants HOW to create the habit of using time management strategies every single day. The results have been astounding. I knew this course would add value, but did not expect to hear the feedback that it was truly LIFE CHANGING. Participants have gone from ending their day with sadness and despair because yet again nothing got done to waking up with excitement about using their planner, making progress on their goals, creating time for self care, and feeling in control of their life.
As a consultant, I have created Time Management programs tailored to the unique needs of each organization. I have guided hundreds of participants through the program with equally astonishing results. Employees went from “putting out fires” all day to creating time for long term projects and making dramatic improvements in daily productivity and job satisfaction. Sponsors of my programs have unanimously felt that the return on their investment in their employees was profound.
Time Management is a key skill for every industry.
I welcome the opportunity to work with you and create a program tailored to your unique needs and look forward to hearing from you.
– Carol Perlman, Ph.D.
MY UNIQUE APPROACH:
Other classes on time management have one common flaw. While they may include many good strategies, they don’t teach participants HOW to create the habit of USING the skills on a consistent basis. In fact, many people buy a course and never review the materials or implement the skills long enough for them to become automatic.
My unique approach to consulting on time management combines the literature on time management, habit creation, and behavior change and teaches participants HOW to create the habit of using time management strategies every single day. With all my programs I provide an interactive component for 21 days to increase accountability for daily assignments as well as offer ongoing guidance on how to implement new skills. I teach key problem solving strategies so participants are equipped to handle disruptions, distractions, and other challenges that interfere with productivity.
THE RESULTS:
The results to date have been astounding. In my previous courses, participants have reported the following at the start of the program:
“I am putting out fires all day and never have time to work on ongoing projects.”
“Coworkers stop by my office throughout the day and disrupt my work.”
“I have so much on my plate I don’t know where to start.”
“I am reacting to problems all day long with no plan for how to best spend my time.”
“I am burnt out- I work morning til night and have no time to take care of myself or spend time with my family.”
“I go to bed discouraged each night because yet again I had an unproductive day.”
By the end of the 21 day program, participants have reported the following:
“I now know how to prioritize my tasks and work on the most important, not easiest, ones first.”
“I have learned how to set boundaries and expectations around coworkers stopping by my office throughout the day and disrupting my work.”
“I can better manage my workload because I have a plan for when everything will get done.”
“I am proactively creating time to work on long term projects while managing day to day problems as necessary.”
“I am setting better boundaries around my hours so I can take care of myself, exercise, and spend time with my family.”
“I am waking up feeling more excited about my day and confident about my productivity because I know how to plan my day.”
Data from past programs illustrate 3 key markers of improvement: skills acquired, habits formed, and overall ratings of competency and effectiveness.
WHAT TO EXPECT:
Interested in workbooks and other time management resources?
Books by Dr. Perlman
Courses and Workbooks by Dr. Perlman
Healthy Habits 4 Life Podcast
You can find me on iTunes hosting the Healthy Habits 4 Life Podcast. Each week I share my best strategies for creating and sustaining daily habits for a healthy lifestyle. I cover topics such as time management, implementing nutrition plans, creating a daily exercise routine, developing a positive mindset, and more. I share interviews with other experts in the health and wellness industry as well.
Testimonials
Credentials
PROFESSIONAL LICENSE
Licensed Clinical Psychologist, Health Service Provider, MA PY 7932, RI PS02131
EDUCATION
Ph.D., Clinical Psychology, University of Miami
M.S., Clinical Psychology, University of Miami
B.A., Emory University (Magna Cum Laude in Psychology)
Boston University Psychology Internship Program
(London, England)
CLINICAL EXPERIENCE
Staff Psychologist, Department of Psychiatry, Cognitive Behavioral Therapy Program & General (Bariatric) Surgery, Brigham and Women’s Hospital, Boston, MA
Owner, Carol Perlman, Ph.D., P.C., Franklin, MA
Owner, Healthy 4 Life by Carol Perlman, Franklin, MA
Staff Psychologist, Department of Psychiatry, Cognitive Behavioral Therapy Program, Massachusetts General Hospital, Boston, MA
Assistant Director/PostDoctoral Fellow, Cognitive Behavioral Therapy Center, Edith Nourse Rogers Memorial VA Medical Center, Bedford, MA
Psychology Intern, Boston Consortium in Clinical Psychology (APA accredited), Boston, MA
Psychotherapist, University of Miami Psychological Services Center, Coral Gables, FL
Staff Clinician, Psychsolutions, Miami, FL
Intake Coordinator. The Hub Counseling and Education Center, Tucker, GA
Crisis Counselor, Emory University Helpline, Atlanta, GA
Staff Psychologist, Department of Psychiatry, Cognitive Behavioral Therapy Program, Brigham and Women’s Hospital, Boston, MA
Owner, Carol Perlman,Ph.D., P.C., Franklin, MA
Owner/Health Coach, Healthy4Life by Carol Perlman, Franklin, MA
RESEARCH EXPERIENCE
Instructor in Psychology, Department of Psychiatry, Center for Anxiety and Traumatic& Stress Related Disorders, Cognitive Behavioral Therapy Program, Massachusetts General Hospital/Harvard Medical School, Boston, MA
Project Director, Department of Psychology, Harvard University, Cambridge, MA
Clinical Specialist, Harvard Bipolar Research Program, Boston, MA
Clinical Fellow, Schizophrenia Research Program, Freedom Trail Clinic, Boston, MA
Project Coordinator, Treatment and Research Program for Depression and Bipolar Disorder, Department of Psychology, University of Miami, Coral Gables, FL
Research Assistant, Department of Psychiatry, Veterans Administration Medical Center, Miami, FL
Research Assistant, Department of Psychology, Emory University, Atlanta, GA
TEACHING EXPERIENCE
Massachusetts General Hospital/Harvard Medical School, Boston, MA
Tufts University, Boston, MA
Edith Nourse Rogers Memorial Veterans Administration Medical Center, Bedford, MA
Emerson College, Boston, MA
University of Miami, Coral Gables, FL
PROFESSIONAL AFFILIATIONS
Anxiety Disorders Association of America
Massachusetts Psychological Association
American Psychological Association
(Division of Clinical Psychology, Division of Psychologists in Independent Practice)
Association for Advancement of Behavior Therapy
Association for Behavioral and Cognitive Therapies
Publications
Safren, S., Sprich, S., Perlman, C., & Otto, M. (2017). Mastery of your adult ADHD: A cognitive behavioral treatment program, 2nd edition. New York, New York: Oxford University Press.
Safren, S., Sprich, S., Otto, M., Perlman, C. (2017). Therapist guide to mastery of your adult ADHD: A cognitive behavioral treatment program, 2nd edition. New York, New York: Oxford University Press.
Safren, S., Duran P., Yovel I, Perlman C., Sprich S. (2007). Medication Adherence in psychoparmacologically treaded adults with ADHD. Journal of Attention Disorders, Feb;10(3):257-60.
Safren, S., Perlman, C., Sprich, S., Otto, M. (2005). Therapist guide to mastery of your adult ADHD: A cognitive behavioral treatment program. New York, New York: Oxford University Press.
Safren, S., Otto, M., Sprich, S., Perlman, C., Wilens, T., & Biederman, J. (2005). Cognitive-behavioral therapy for ADHD in medication-treated adults with continued symptoms. Behaviour Research and Therapy, 43(7), 831-842.
Safren, S., Sprich, S., Perlman, C., Otto, M. (2005). Mastery of your adult ADHD: A cognitive behavioral treatment program. New York, New York: Oxford University Press.
Bipolar Disorder
Perlman, C., Johnson, S., & Mellman, T. (2006). The prospective impact of sleep duration on depression and mania. Bipolar Disorders, Jun; 8(3): 271-4.
Johnson, S., Cueller, A., Ruggero, C., Perlman, C., Goodnick, P., White, R., Miller, I. (2008). Life events as predictors of mania and depression in bipolar 1 disorder. Journal of Abnormal Psychology, May 117(2): 268-277.
Depression
Kamholz, B. W., Hayes, A. M., Carver, C. S., Gulliver, S. B., & Perlman, C. A. (2006). Identification and evaluation of cognitive affect regulation strategies: Development of a new self-report measure. Cognitive Therapy and Research, volume 30, pages227–262.
Cognitive Behavioral Therapy
Otto, M., Reilly-Harrington, N., Kogan, J., & Winett, C. (2003). Treatment contracting in cognitive-behavior Therapy. Cognitive and Behavioral Practice, 10(3), Summer.
Childhood Sexual Abuse
McNally, R., Perlman, C.A., & Ristuccia, C. (2006). Memory for autobiographical facts and events in adults reporting continuous or recovered memories of childhood sexual abuse Journal of Consulting and Clinical Psychology, Apr 74(2):237-42.
Post Traumatic Stress Disorder (PTSD)
Otto, M. W., Perlman, C. A., Wernicke, R., Reese, H. E., Bauer, M. S., & Pollack, M. H. (2004). Posttraumatic stress disorder in patients with bipolar disorder: A review of prevalence, correlates, and treatment strategies. Bipolar Disorders, 6, 470-479.
Pollack, M.H., Otto, M.W., Fagiolini, A, Simon, N.M., Pitman, R., McNally, R., Wisniewski, S., Sachs, G., Perlman, C.A., Ghaemi, N., Thase, M., Nierenberg, A. Persistent PTSD in bipolar patients following September 11th (under review).
PROFESSIONAL PRESENTATIONS
Attention Deficit and Hyperactivity Disorder (ADHD)
Safren, S.A., Otto, M.W., Sprich, S., Perlman, C., Wilens, T. &Biederman, J. (2004, November). CBT for residual ADHD in adults. Paper presented at the annual meeting of the Association for Advancement of Behavior Therapy, New Orleans, Louisiana.
Safren, S.A., Otto, M.W. , Sprich, S., Perlman, C., Wilens, T. & Biederman, J. (2004, May). CBT for residual ADHD in adults. Paper presented at the annual meeting of the American Psychiatric Association, New York , New York.
Perlman, C., Safren, S., Sprich, S., Chulvick, S., Wilens, T., Biederman, J., & Otto, M. (2003, November). Medication adherence and symptom severity in medication – treated adults with ADHD. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Boston, Massachusetts.
Sprich, S., Safren, S., Perlman, C., Chulvick, S., Wilens, T., Biederman, J., & Otto, M. (2003, November). Functional impairments and quality of life in medication –treated Adults with ADHD. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Boston, Massachusetts.
Bipolar Disorder
Johnson, S.L., Kizer, A., Ruggero, C., Perlman, C.A., Goodnick, P., Miller, I. (2004, September). Life events as a predictor of mania and depression. Paper presented at the annual meeting of the European Association for Behavioral and Cognitive Therapy, Manchester, United Kingdom.
Otto, M., Pollack, M., Henin, A., Perlman, C., Hirshfeld-Becker, D., Reese, H., Biederman, J., Sachs, G., & Rosenbaum, J. (2003, November). September 11 and vulnerable populations: Predictors of PTSD symptoms in response to indirect exposure to trauma. Paper presented at the annual meeting of the Association for Advancement of Behavior Therapy, Boston, Massachusetts.
Winett, C., Johnson, S., & Mellman, T. (2001, November). The connection between life events, insomnia, and depression and mania: Implications for cognitive behavioral therapy. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Philadelphia, Pennsylvania.
Winett, C., Johnson, S., & Mellman, T. (2001, June). The short- and long- term impact of insomnia on depression and mania. Poster presented at the Fourth International Conference on Bipolar Disorder, Pittsburgh, Pennsylvania.
Johnson, S., Meyer, B., Winett, C., & Small, J. (1999, October). Social support, self-esteem, and the course of bipolar disorder. Paper presented at the annual meeting of the Association for Clinical Psychosocial Research, Boston, MA.
Johnson, S., Meyer, B., & Winett, C. (1999, June). A polarity-specific model of psychosocial factors and the course of bipolar disorder. Paper presented at the Third International Bipolar Conference, Pittsburgh, PA.
Johnson, S., Winett, C., & Mellman, T. (1998, November). The role of sleep in bipolar disorder. Poster presented at the annual meeting of the Society for Research in Psychopathology, Boston, MA.
Rosenberg, D., Winett, C., & Johnson, S. (1998, November). An examination of the recovery definition in bipolar disorder. Poster presented at the annual meeting of the Society for Research in Psychopathology, Boston, MA.
Winett, C., & Johnson, S. (1998, November). The role of social support on social and occupational functioning in bipolar disorder. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Washington, D.C.
Johnson, S., Winett, C., Meyer, B., & Fingerhut, R. (1998, November). Vulnerability to life events in bipolar disorder. Presentation as part of Biopsychosocial Approaches to Course and Treatment in Bipolar Disorder, Chairpersons: Sheri Johnson and David Miklowitz. The annual meeting of the Association for Advancement of Behavioral Therapy, Washington, D.C.
Johnson, S., Winett, C., Meyer, B., Miller, I., Keitner, G., Ryan, C., & Solomon, D. (1997, November). The impact of psychosocial factors on course in bipolar disorder. Paper presented at the annual meeting of the Association for Advancement of Behavior Therapy, Miami, FL.
Winett, C. & Johnson, S. (1997, October). The differential impact of components of social support on changes in symptom severity in bipolar disorder. Poster presented at the annual meeting of the Society for Research in Psychopathology, Palm Springs, CA.
Winett, C., Johnson, S., & Miller, I. (1996, October). The relation between life events, social support, and time to recovery in bipolar disorder. Poster presented at the annual meeting of the Society for Research in Psychopathology, Atlanta, GA.
Depression
Hayes, A.M., Laurenceau, J.P., Feldman, G., Beevers, C., & Perlman, C.A. (2004, November). Do the principles of exposure apply to the treatment of depression? Paper presented at the annual meeting of the Association for Advancement of Behavior Therapy, New Orleans, Louisiana.
Wolfsdorf, B., Hayes, A., Winett, C., & Steffen, P. (1999, November). Early maladaptive schemas, mood, and coping. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Toronto, Canada.
Winett, C., Hayes, A., Wolfsdorf, B., & Steffen, P. (1998, November). The role of social rhythms and healthy exercise, sleep, and diet patterns in depressive symtomatology, depressed mood, and psychological well-being. Poster presented at the annual meeting of the Association for Advancement of Behavior Therapy, Washington, D.C.
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