Welcome:

Introductions, our ADHD Journeys, and setting personal goals for the program.

Identity and Self Talk:

Essential insights about identity and how self talk impacts us. We will start to look at the thoughts we often don’t even notice, and ask if they are helping or hindering us.

How to Flourish:

Mindset shifts that help us to take action and feel good about what we do, for a more authentic and meaningful life.

We will start out by getting to know each other and ourselves better.

We will explore:

• who we are: what is ADHD and what is ‘me’?

• what we believe about ourselves;

• what is important to us; and

• who we would like to become.

We will learn:

• about ADHD and answer your questions;

• how our beliefs about ourselves play out in our actions;

• common reasons why we feel ‘stuck’; and

• ways we can become ‘unstuck’

The heart of confidence:

All about ADHD emotions

Tackling Perfectionism and Procrastination:

Finding your self worth in actions rather than outcomes.

Rejection Sensitivity:

How to tackle rejection sensitivity and feelings of shame.

WILDCARD WEEK:

The group decides on a topic to explore or extend

In part two we build on our exploration of identity and beliefs and take a deep dive into the thoughts that fuel how we feel about ourselves.

We will explore:

• what are emotions and how can they help or hinder us?

• how emotions are often at the heart of common difficulties like perfectionism, procrastination, and rejection sensitivity.

We will learn:

• why emotional regulation is difficult for people with ADHD;

• why we try to avoid feeling our emotions, or might become overwhelmed by them;

• how to recognise the warning signs of rising emotion, or emotional shut-down; and

• skills and strategies for better emotional self-regulation.

Beyond Time and Space:

ADHD friendly time management and personal organisation strategies

Sleep:

Why it matters, why we struggle, and strategies that help us get the rest we need.

Money Management:

How to manage money with your ADHD brain.

Self Advocacy:

How to advocate for yourself, with and without disclosing your ADHD.

Looking back, looking forward:

In the last week we will look back, answer any lingering questions, and try to anchor the most useful things we’ve each learned. It’s an opportunity to reflect on how far we’ve come and celebrate our successes, as we each look to what comes next.

It’s time to get practical and talk about how to manage ourselves in the world.

We will explore:

• what areas we each struggle with, and why we find those things hard;

• how our brains and nervous systems are all unique, and need to be taken into account; and

• what we can do to overcome, or work around, our difficulties.

We will learn:

• about executive skills

• what it means to ‘scaffold’ or ‘support’ our weak executive skills

• about strategies that support us to design and implement routines and habits that make life easier