Why choose a group program?

This module lays the foundation by exploring what ADHD actually is and how it shows up in daily life. You’ll learn about dopamine, the “now vs. not now” brain, and the three pillars that drive motivation—interest, novelty, and urgency. We’ll introduce how ADHD impacts self-care, productivity, leisure, and relationships, while also clearing up common myths through guided discussion. You will come away with practical tips and strategies to work with your brain. 

Executive functions are the skills that help you manage daily life—and this module breaks them down in a way that finally makes sense. You’ll learn how attention, focus, time management, impulse control, emotional regulation, motivation, planning, and prioritizing all fit together. Through real-life examples, you’ll see how these “adulting skills” impact everyday situations and why they can feel harder with ADHD. We will introduce some tools and strategies to help your conductor do their important work! 

This module, run by our physician, will focus on understanding ADHD medications. Whether you are currently taking medication or considering it, this week will provide you with valuable insights. We will cover the brain’s anatomy and physiology as it relates to ADHD, the science behind how these medications work, the various types available, and their potential side effects. By the end of the session, you will be equipped with comprehensive knowledge about ADHD medications, empowering you to make informed decisions regarding your treatment.

Working memory plays a huge role in staying organized, prioritizing, and managing daily life. This module explores how working memory challenges show up at home, work, and in relationships. You’ll learn practical strategies to “externalize” information and reduce mental overload so you can move through your day without dropping the ball. 

We get it—“just set an alarm” isn’t helpful advice when time management is genuinely hard with ADHD. Time is more complex than that, and it can often feel slippery or unpredictable. In this module, we break down why that happens by exploring time blindness and the “now vs. not now” experience. You’ll learn to use tools that actually support the ADHD brain, including backward planning, transition routines, time blocking, and the Pomodoro method, so you can reduce time-related stress and feel more in control of your day.

This module dives into how attention really works in the ADHD brain. You’ll learn about dopamine, hyperfocus, multitasking, and why focus can feel inconsistent. Instead of forcing concentration, you’ll explore strategies that support attention in a way that works with your brain.

When everything feels important, prioritizing can feel impossible. This module looks at how big-picture goals, FOMO (fear of missing out), and time management, can all affect decision-making. You’ll learn why interesting or urgent tasks often take over, explore tools like the Eisenhower Matrix to help complete the less interesting/less urgent tasks, and practice choosing just three true priorities.

Self-care isn’t about doing more—it’s about knowing when to pause. This module focuses on understanding your capacity, recognizing sensory needs, and using mindfulness in practical, ADHD-friendly ways. You’ll learn how to support your nervous system and care for yourself without guilt or overwhelm so you don't burn-out. 

Lifestyle factors have a powerful impact on ADHD and executive functioning. This module explores how sleep, movement, and nutrition affect focus, energy, and regulation. You’ll walk away with practical, realistic strategies you can start using right away.

In this module, we focus on managing emotions—something many adults with ADHD find especially challenging. ADHD affects how the brain handles emotions, which can make feelings feel bigger or harder to manage at times. We’ll talk about why this happens and how it shows up in everyday life. You’ll also learn practical, easy-to-use tools from Dialectical Behavior Therapy (DBT) that can help you pause, feel more grounded, and respond more intentionally instead of reacting in the moment.

Impulse control challenges are common with ADHD—and they’re not a character flaw. In this module, we explore how impulsivity shows up in everyday life and focus on building up the “brakes” that help slow things down. You’ll learn practical strategies, including mindfulness tools, to help you pause, respond more intentionally, and feel more in control of your actions.

This module tackles one of the most frustrating ADHD struggles: getting started. You’ll explore the relationship between motivation, procrastination, and initiation—and why “just trying harder” doesn’t work. You’ll leave with strategies that make starting tasks feel more doable, even when motivation is low.