Easy Adult ADHD Tweaks 101

adult adhd

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


  • 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


  • What did you do for self-care and wellness?
  • 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.


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


  • 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.


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


  • 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

Contact Us

Please send us a note using this form to get on the waiting list for the next group and ask questions.

    By clicking this form, you acknowledge that your information will be securely stored by ADHD Toronto. You will be placed on our email list with the option to unsubscribe at any time. We will not sell your information. For more information about our privacy practices please use this form. You agree that we may process your information in accordance with these terms.