Rejection Sensitive Dysphoria

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.