Get Started June 4th!
You can now register for Spring 2025. Don’t miss your chance to secure a spot! This group has a limit of 12 participants.
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Whether you acknowledged Adult ADHD, got a diagnosis or used medication, the knowledge and skills to feel better and get stuff done are essential.
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.
Adult ADHD Tweaks 101 supports you in identifying negative habits and starting essential lifestyle changes.
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 Optimization: $30.00 for a 30-minute coaching session to help you improve your experience or create a self-care plan for the future.
Companion: Agenda and bullet points sent via email before each meeting, with resources provided afterwards.
Admission Details: Adult ADHD Tweaks 101 welcomes 12 friendly adults with ADHD.
Pathways: ADHD Toronto offers additional evidence-based courses to help you understand your lifelong feelings and create a self-care plan that suits your lifestyle.
Check the Syllabus to see if Adult ADHD Tweaks 101 is right for you. If you think it is, you're in the right spot.
Your ADHD journey:
Setting realistic goals, understanding SMART goals, identifying different goal types, managing thoughts, creating an action plan, and establishing accountability.
Check-in
Share your ADHD experience.
Setting Goals
- Why it’s crucial to have realistic and achievable goals.
- SMART Goals – Quick Overview
- Know how to set SMART Goals
- Identify your small, medium and long-term goals
Managing Thoughts
- What tasks do I want to be accountable for?
- What is the main obstacle to achieving my goal?
- Is this goal achievable within the set time?
- What steps can I take to overcome this challenge and succeed?
- What does my future self want?
- What can I achieve in the next two years?
Action Plan
Start with a small goal, assess it, and implement the plan to reach it.
Accountability Agreement
Define roles and responsibilities and set communication expectations.
Action Plan
Can you create an effective action plan?
Self-Care Check-in
What activities do I engage in for my well-being?
Procrastination
Structure and Routine
Planning Steps
General Tips
Managing Thoughts
- What does being productive mean to me?
- What thoughts do I have that lead me to avoid tasks?
- What behaviours do I exhibit to avoid tasks?
- What causes my delays?
- How are my actions related to the tasks?
- In what ways do I focus on the negative aspects of a task?
- What can I do today to become more proactive 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
Understand your accountability needs and create a solid plan.
Check-in
- Were you able to connect with your accountability partner?
- What self-care and wellness activities did you engage in?
Improving Focus
Easy and effective methods to enhance attention and concentration.
Managing Thoughts
- What does it feel like to be focused? To be unfocused?
- When do I usually feel focused or unfocused
- What are my distractions and stressors? How can I minimize or eliminate them?
- What aids my focus? What hinders it?
- How can I recharge my energy?
- How can I eliminate obstacles and distractions?
Action Plan
- Ensure adequate sleep.
- Be an active listener.
- Set the tone and communicate your listening needs.
Accountability
Know your accountability needs and make an effective plan.
Check-in
- What self-care activities did you engage in?
- Did you connect with your accountability partner?
What are your next steps in self-care?
- Meditation. Mindfulness, Prayer
- Diet
- Exercise
- Sleep
Managing Thoughts
- Do I need to make changes?
- What can I do to ensure positive change?
- What needs to be adjusted to be more well-adjusted?
- What adjustments can help me feel better?
- What minor habits should I stop?
- What small step can I take today to move forward?
- What is easy for me to keep up with?
- What plans do I have?
- What can I do today to build resilience?
- When is the best time of the day for me to make decisions?
- Do I need to learn more about something specific?
Action Plan
Commit to improving by 1% daily, create a simple schedule, and prioritize well-being.
Secure Payment Options
Get the Adult ADHD help you need.
Start June 4, 2025!
Wednesdays, June 4 - 25, 2025
7:00 p.m. - 8:45 p.m. ET
This group is limited to 12 individuals.
Coaching Optimization 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.
Apple Pay, Credit, Debit (EFT), and Prepaid Cards.
Buy Four Week Course: $109.00Buy Course + Coaching Optimization: $139.00