This 6-week ADHD Skills & Strategies Group is designed to help you understand your ADHD brain and build practical tools to make life easier. Each week focuses on a specific challenge and gives you concrete, real-world strategies you can start using right away. You can attend all sessions for the full experience, or choose the weeks that address your biggest challenges.
Session 1 – Foundations & Goal Setting
- Learn how ADHD affects focus, memory, planning, and emotions.
- Set personal goals for the program so you can track your progress.
- Understand how ADHD is neurologically based (not a willpower issue).
Session 2 – Emotional Regulation & Impulse Control
- Learn why ADHD makes emotions feel more intense.
- Strategies to pause before reacting.
- Tools to manage frustration, overwhelm, and rejection sensitivity.
Session 3 – Managing Distractions & Focus
- Identify your biggest distraction triggers.
- Learn focus-boosting techniques like time-boxing, body doubling, and environmental tweaks.
- Practice ways to stay engaged without burning out.
Session 4 – Time Management & Planning (optional if you don’t need time strategies)
- Understand “time blindness” and why ADHD brains lose track of time.
- Learn flexible, visual planning tools.
- Build daily “anchor points” to keep your day on track.
Session 5 – Working Memory & Organization
- Learn why ADHD makes it hard to remember steps and keep things in order.
- Create a “second brain” system to store and retrieve important info.
- Declutter your physical and digital spaces to reduce overwhelm.
Session 6 – Integration & Maintenance
Plan how to keep using them long-term so progress sticks.
Review all strategies learned and combine them into a personal toolkit.
Identify which tools work best for your lifestyle.
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