Easy Adult ADHD Tweaks 101

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Adult ADHD Tweaks 101 will help you know simple ways to feel better and progress—a safe, non-judgmental space with a small group of Adult ADHD individuals.

Start making essential changes.​

June 11 - July 2, 2024!

Whether you acknowledged ADHD, got a diagnosis or used medication, the knowledge and skills to feel better and get stuff done are essential.​

Adult ADHD Tweaks 101 supports you in identifying negative habits and starting essential lifestyle changes.

  • Useful Strategies

     Gain essential understanding, practices and daily life approaches.

  • Community & Connection

    Meet other ADHD adults with shared experiences, and feel welcome and validated.

  • Self-Improvement

    Increase acceptance, motivation, self-awareness, self-esteem and confidence.

  • Encouragement

    You can start and complete small tasks with a weekly accountability partner.

Adult ADHD progress is established with connection, peer support and encouragement—transparent milestones and modifications that fit your lifestyle. The step of becoming accountable for small-scale achievements boosts success. Principally, the power of action breaks stagnation every time. And the payoff is enormous.

Location: ZOOM

Duration: 4 weeks x 100 minutes

Cost: $109.00 

Custom Optimisation: $30.00 for a 30-minute coaching session to fast-track your experience or ensure you’re set with a self-care plan moving forward.

Companion: Agenda and point-form Notes emailed before each meeting, Resources following.

Admission Details: Adult ADHD Tweaks 101 is open to 15 friendly Adult ADHD individuals. 

Pathways: ADHD Toronto offers additional evidence-based courses to help you clarify lifelong feelings and develop a personalised self-care plan that fits your lifestyle.

Please review the Syllabus to determine if Adult ADHD Tweaks 101 will benefit you. If you agree, you're in the right place.

Week #1

Check-in

  • What is your ADHD story?
Setting Goals

Managing Thoughts

  • What actionable items or tasks do I want to be held accountable for?
  • What is the biggest challenge preventing me from achieving this goal?
  • Is this goal realistically attainable in the time frame?
  • What three steps can I take to reduce or remove that challenge and succeed in reaching this goal?
  • What does my future self strongly desire?
  • What is possible in the next two years?

Action Plan

Accountability Agreement
  • Roles and Responsibilities
  • Communication Expectations

Action Plan

  • Could you make an effective plan?
Week #2

Check-in

  • What did you do for self-care and wellness?
Procrastination
  • Structure and Routine
  • Planning and Stages
  • General Tips 

Managing Thoughts

  • What does it mean to me to be productive?
  • What thoughts do I typically have that let me avoid a task?
  • What are my avoidance behaviours?
  • From where does the delay stem?
  • How are my behaviours connected with the task?
  • In what ways do I amplify the negative parts of a task?
  • What could I do today to get into the habit of being a go-getter and less of a daydreamer?

Action Plan

  • Reframe tasks and make them easier on yourself. 
  • Be curious and make it enjoyable.
  • Be realistic and reasonable, and don’t commit to overwhelm.

Accountability 

  • Know your accountability needs and make an effective plan.
Week #3

Check-in

  • Were you able to connect with your accountability partner? 
  • What did you do for self-care and wellness?
Improving Focus
  • Simple, proven ways to sharpen attention and focus. 

Managing Thoughts

  • How does it feel when I am focused? Unfocused? 
  • When am I typically unfocused? Focused? 
  • What are my distractions and stressors? How can I reduce or remove them? 
  • What helps me focus? What hurts my focus? 
  • What can I do to restore energy? 
  • How can I remove barriers and distractions?

Action Plan

  • Get proper sleep
  • Be a switched-on listener. 
  • Set the tone and advocate for your listening needs.

Accountability 

  • Know your accountability needs and make an effective plan.
Week #4

Check-in

  • What did you do for self-care and wellness? 
  • Were you able to connect with your accountability partner?
What’s next?/Self-Care 101
  • Meditation
  • Exercise
  • Diet
  • Sleep

Managing Thoughts

  • Do I need to change?
  • What do I need to maintain positive change and progress?
  • What needs to be adjusted to be more well-adjusted?
  • What minor adjustments could and would I make in my environment that would help me?
  • What small thing is it the time to stop and remove?
  • What small change or step can I make or take today to help me get unstuck?
  • What is natural and easy for me to maintain?
  • What steps do I have planned?
  • What could and would I do today to become more resilient?
  • What time of the day is it best for me to make decisions, and why?
  • Do I need to know more about an area of focus?

Action Plan

  • Commit to improving yourself by 1% each day
  • Create a simple daily schedule
  • Maintain well-being by prioritising roles and tasks

Start June 11th!

Get the Adult ADHD help you need.

Tuesdays, June 11 - July 2, 2024

7:00 p.m. - 8:45 p.m. ET

This group is limited to 15 individuals. 

Coaching Optimisation is one thirty-minute session to fast-track your experience before the course or ensure you’re set with a self-care plan moving forward.

If you prefer a transfer, please use the Contact Form.

Secure Payment

Adult ADHD Tweaks 101

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