Practical tools, real understanding, lasting change.
If you’ve ever thought, “I know what I need to do, I just can’t seem to do it,” you’re not alone. This group is designed for adults with ADHD who want more than just information you’ll leave with tools you can actually use in real life.
Over the course of the program, you’ll learn how ADHD affects attention, memory, emotions, and organization and how to work with your brain instead of against it. We focus on strategies that are flexible, realistic, and tailored to your needs.
What makes this group different?
- It’s practical: You’ll try strategies in real time and adapt them to your life.
- It’s supportive: Learn alongside others who get it.
- It’s empowering: We focus on strengths, not just struggles.
By the end, you’ll have a toolkit for managing ADHD challenges, boosting productivity, and improving daily life without the pressure to be “perfect.”
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.
Structure
- Format: Check-in, psychoeducation, applied breakout activities, reflection, and wrap-up
- Virtual format (province-wide access)
- Six weekly sessions (approx. 1 hour 50 minutes each)
- Closed group format (same participants throughout)
Who this group is for
- Adults who experience ADHD symptoms (formal diagnosis not required)
- Folks who want structure, accountability, and a supportive pace
- People who prefer hands-on strategies vs. theory only
What you’ll learn (high-impact skills)
- Time & task management: plan realistically, break down tasks, combat procrastination
- Organization systems: externalize memory, set up calendars, lists, and capture routines
- Focus & follow-through: cueing, environmental design, and distraction management
- Emotion regulation: fast resets, de-escalation, and “good enough” completion
- Impulsivity tools: pause prompts, decision frameworks, and urge surfing
- Habits that stick: tiny start rules, implementation intentions, and reward loops
What to expect each week
- Foundations & wins – ADHD brain basics, quick wins, and group agreements
- Time made visible – scheduling that actually gets used, realistic planning
- Do the thing – task breakdowns, anti-procrastination playbook
- Declutter the mind – external systems, inbox zero(ish), and capture habits
- Steer the nervous system – emotion regulation & impulse tools you’ll use
- Make it durable – habit scaffolding, relapse planning, and personal playbook
You’ll leave with printable tools and a simple, personalized “ADHD Skills Playbook.”
Results people report
- Less overwhelm; more day to day closure
- Fewer dropped balls; more predictable routines
- Better emotional steadiness and self-talk
- Systems that survive busy weeks (not just slow ones)
How it works
This is a closed, guided cohort led by a ShiftGrit therapist with a co-facilitator. Sessions are structured, practice-heavy, and supportive. You’ll try tools in session, then apply them during the week with light accountability the next time we meet.
Coverage & fees
Most extended benefit plans cover group therapy delivered by (provisional) psychologists. We can direct bill where allowed by your insurer. Full fee details and dates are shown in the panel on this page.
How to join
Spots are limited to keep the group effective. A brief screening ensures fit and safety. Ready?
