Welcome!

I’m Dr. Carol Perlman, a licensed psychologist specializing in Cognitive Behavioral Therapy (CBT). I have been in the field for over 20 years, working in academic medical centers in the Boston area as well as private practice. As a cognitive behavioral therapist, I empower patients with skills and tools that enable them to change dysfunctional patterns in their life, reduce symptoms, and achieve their goals of a happier, more fulfilling life.

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 the book 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, and I began teaching all my patients these strategies. I was so struck by the profound effect this had on my patients’ quality of life that I decided to focus exclusively on teaching Time Management courses. I offer a general time management course, as well as time management programs tailored for specific audiences (i.e. corporate organizations, college students, nurses, writers, realtors, network marketing professionals, and more). I welcome the opportunity to work with you and your organization and create a program tailored to YOUR unique needs.

– Carol Perlman, Ph.D.

Time management is a key skill for every industry.

In today’s climate, most employees feel like they have more responsibilities than they can handle. They often feel overwhelmed and unsure how to prioritize their tasks, resulting in dramatic decreases in productivity. Furthermore, organizations are under greater pressure to complete projects in shorter time frames and with a reduced staff. Many employees are now working from home, or in a hybrid format, contributing to even greater distractions or inefficiency. Poor time management skills contribute to job dissatisfaction and decreased employee retention, which ultimately costs companies money and other valuable resources.

Investing in staff and providing training for this key competency can have a dramatic impact on an organization’s overall productivity, success, and employee satisfaction.

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 21 day time management course 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. 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:

5

“I am putting out fires all day and never have time to work on ongoing projects.”

5

“Coworkers stop by my office throughout the day and disrupt my work.”

5

“I have so much on my plate I don’t know where to start.”

5

“I am reacting to problems all day long with no plan for how to best spend my time.”

5

“I am burnt out- I work morning til night and have no time to take care of myself or spend time with my family.”

5

“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:

5

“I now know how to prioritize my tasks and work on the most important, not easiest, ones first.”

5

“I have learned how to set boundaries and expectations around coworkers stopping by my office throughout the day and disrupting my work.”

5

“I can better manage my workload because I have a plan for when everything will get done.”

5

“I am proactively creating time to work on long term projects while managing day to day problems as necessary.”

5

“I am setting better boundaries around my hours so I can take care of myself, exercise, and spend time with my family.”

5

“I am waking up feeling more excited about my day and confident about my productivity because I know how to plan my day.”

Sponsors of corporate programs have unanimously felt that the return on their investment in their employees was profound.

Books by Dr. Perlman

Workbooks by Dr. Perlman

Healthy Habits 4 Life Podcast

You can find me on iTunes hosting the Healthy 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.

What Clients Are Saying

“After taking the ‘It’s About Time’ course with Dr. Perlman and applying the principles to my nursing leadership practice and personal life, I shared my vision of bringing the course to the nurse leaders of Allegheny Health Network with Dr. Perlman. She immediately connected on the idea and developed a specialized course for this discipline of nurses by initially engaging a small cohort to assess needs. She created the perfect course tailored to our department’s needs, incorporating our own hospital branding.

Her collaborative work with us resulted in a pre-assessment of participants’ time management skills, a curriculum that addressed their unique needs, and a post-assessment of their learnings. The end product for our nurse leaders has been remarkable. They report improved time management skills which, as a result, contribute to better engagement with their employees, increased productivity, and better self-care.

These accomplishments assist us in reaching our department’s identified annual goals. I would highly recommend working with Dr. Perlman to develop your own specialized program!”

– Claire M. Zangerle, DNP, MSN, MBA, RN, FAONL, NEA-BC
Chief Nurse Executive, Allegheny Health Network

“I had the opportunity to work with Carol to develop a Time Management course for my clients/audience in 2020. I knew that I, along with my audience, would benefit from a structured course/program.

I worked with Carol to refine the idea, identity the needs and issues that my people were facing and create a customized course that addressed the common needs and struggles. The feedback I have received on the course is overwhelmingly positive and the results and improvements that the women experience is transformative.

The concepts behind Carol’s manageable, step-by-step approach of creating a system and daily habits- that fit your life – is just so logical and effective. Her approach and delivery makes it all do-able, and she’s a master at eliminating overwhelm and confusion – and excuses.

Her warm, relatable personality combined with her knowledge, experience and education makes her the perfect teacher/coach/motivator and accountability partner. And from a business perspective, she is a get-it-done person, keeping us on track, not wasting time or over-analyzing or getting bogged down – or distracted by – trivia.

I highly recommend Carol’s Time Management programs and I look forward to working with her on future projects!”

– Beth Roy, Founder/Owner, B.Styled Personal Styling

Credentials

PROFESSIONAL LICENSE
Licensed Clinical Psychologist, Health Service Provider, MA PY 7932

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, 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

Attention Deficit and Hyperactivity Disorder (ADHD)

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.

Recommended Reading