1 3

ADHD in the Workplace

ADHD in the Workplace

A therapist-led group for professionals with ADHD to explore workplace challenges, build focus and organization skills, and develop strategies to thrive at work.

Use this quiz to test how ADHD impacts your life. 

Starts 20 January, 2026

4 Zoom sessions | Every Tuesday at 8:00 PM IST | 75 minutes

Confidential | Small group, 6-8 people

Group Type: Support Group

Includes 3 Free Peer Calls*

Led by Therapist

Rs. 3,000.00
Rs. 0.00 Rs. 3,000.00
Starts 20th Jan Booked out
Platform fee
View full details

Who is the Group for?

  • Diagnosed or Suspecting ADHD

    For anyone with a formal ADHD diagnosis or who relates to ADHD traits and wants to better understand their patterns — diagnosis is not required to join.

  • Struggling with Focus & Follow-Through

    If you often find it hard to stay organized, manage deadlines, or sustain attention at work.

  • Facing Stress or Self-Doubt at Work

    If you experience burnout, rejection sensitivity, or self-criticism around performance and productivity

  • Seeking Strategies & Support

    If you want to learn evidence-based tools, share experiences, and connect with others navigating similar challenges.

1 4

Goal of the Group

• Understand how ADHD shows up in professional settings and affects focus, organization, and communication.
• Learn practical tools for time and task management, reducing procrastination and overwhelm.
• Build awareness of personal strengths and challenges unique to ADHD.
• Develop communication and boundary-setting skills for healthier workplace interactions.
• Learn self-advocacy strategies to express needs and request accommodations confidently.
• Strengthen emotional regulation and coping around rejection sensitivity and burnout.
• Explore ways to improve productivity while maintaining well-being and balance.
• Create a personalized “ADHD at Work” playbook to support long-term success."

Glimpse of the regime

Session 1: Understanding ADHD at Work & Building Awareness

Goals:
• Create a safe group space and set expectations
• Normalize adult ADHD experiences in the workplace
• Identify personal strengths and challenges

Activities:
• Group introductions + "What’s your biggest work struggle?"
• Psychoeducation: ADHD symptoms & executive functioning at work
• Self-reflection: “How ADHD shows up for me”
• Group norms & confidentiality

Takeaway: Awareness worksheet – My ADHD profile at work

Session 2: Focus, Time & Task Management

Goals:
• Tackle procrastination, time blindness, and overwhelm
• Introduce practical focus and task tools

Activities:
• Group check-in: Which tasks trip you up the most?
• Tools overview: Pomodoro, time-blocking, checklists, prioritization hacks, Eisenhower matrix
• Mini-planning challenge: Build your weekly rhythm

Takeaway: Try 1 new productivity tool before next session

Session 3: Communication, Boundaries & Self-Advocacy

Goals:
• Address difficulties in workplace communication and collaboration
• Build confidence in expressing needs and asking for support

Activities:
• Discussion: Common patterns (interrupting, oversharing, forgetting)
• Role-play: Boundary setting, requesting accommodations, giving/receiving feedback
• Self-advocacy scripting: “How to talk to my boss/team”

Takeaway: Write your own workplace needs script or email template

Session 4: Emotional Regulation & Moving Forward

Goals:
• Explore emotional triggers, imposter syndrome, and burnout
• Reflect on growth and plan for long-term support

Activities:
• Group check-in: “What’s changed since Session 1?”
• Strategies: Managing emotional dysregulation, RSD (Rejection Sensitive Dysphoria), and self-compassion
• Create your personal “ADHD-at-work” survival kit or playbook

Takeaway: Resource list + self-support plan + peer encouragement circle

Meet your Facilitator

Palkee Baruah

• Years of Experience: 7+ years
• Groups Facilitated at SoulUp: 10
• Relevant Expertise: Adult ADHD, Self and Identity Issues, Anxiety, Emotional Regulation, Workplace Stress, Queer-affirmative and Trauma-sensitive Practice

Palkee Baruah is a Senior Clinical Psychologist with more than seven years of experience working with adults navigating anxiety, depression, obsessive-compulsive disorder, workplace stress, emotional dysregulation, trauma, self-esteem issues and neurodivergence including adult ADHD and autism. She holds an M.Phil. in Clinical Psychology and integrates evidence-based therapies such as CBT, DBT, ACT and Compassion-Focused Therapy, along with mindfulness and expressive techniques, depending on client needs. Her work is deeply informed by an intersectional, feminist, caste-conscious, trauma-sensitive and queer-affirmative approach. She believes therapy is most effective when therapist and client collaborate as equals, and she builds warm, non-judgmental spaces where individuals feel validated, supported and empowered in their growth. She is fluent in English, Assamese and Hindi, which enables her to connect meaningfully with diverse communities.

Her interest in ADHD in professional settings comes from witnessing how organisational pressures, overstimulation, masking and executive functioning challenges can affect confidence, productivity and self-worth. Through SoulUp’s ADHD in the Workplace Support Group, she supports professionals in understanding their patterns better, strengthening regulation, communicating assertively and embracing strengths rather than overfocusing on limitations. For her, this group is a space where neurodivergent adults can share openly, feel less alone and build strategies that help them thrive while staying true to who they are. When she is not working, you may find her travelling or enjoying her comfort food, aloo pitika. A quote she stands by: Therapy: Because even superheroes need a sidekick for their mental battles.

Interested in multiple groups? Access at 60% off

What you get:

  • Unlimited Support Groups – Join any eligible group throughout the year at no extra cost.
  • Exclusive Weekly Series – Join our weekly Women/Men Unfiltered sessions on relationships, career, identity, and mental health.
  • 24 Free Peer Calls – Connect one-on-one with other members for support and shared experiences.
See details!  

Unsure which groups to join?

Receive suitable recommendations based on your profile

Get started 

FAQs

What are SoulUp Groups?

At SoulUp, you'll meet people who get what you're going through and might be living some of the same realities. People looking for extraordinary conversations, just like you.

✔️ Small group, 6-8 people

✔️ Every meeting led by a world-class facilitator

✔️ Weekly 75-minute online video sessions

How is confidentiality maintained in Groups?

Confidentiality in Support Groups is maintained using secure meeting links and enabling waiting rooms to control participant access. Participants are bound by mutual confidentiality clause within the group. and sessions are not recorded without explicit consent.

Are Group sessions done on video?

Yes, all group sessions are conducted on video via Zoom.

While participants are allowed to use pseudonyms - they need to be on video to make the most of the session.

What is SoulUp's refund policy on Groups?

1. After you have registered for the group and you'd like to opt out:
- Full refund if you cancel 30 days before the group start date.
- 50% refund if you cancel 16-30 days before the group start date.
- No refund if you cancel 0-15 days before the group start date.

2. If SoulUp cancels a group, we will refund the entire signup fee.

3. If SoulUp reschedules a group by more than 2 weeks, we will inform you and give you an option to opt out and get a full refund.

4. SoulUp reserves the right to remove participants from a group if found unsuitable to the group. In such cases participants are given the option of claiming the pro-rata amount left as a refund or using it for another service on SoulUp.

Can I use multiple discounts while signing up for a group?

You can use only 1 type discount while signing up for a group. Cash backs cannot be coupled with discounts either.

* Are FREE Peer calls available to everyone who signs-up for this group?

You can book 3 Peer calls for FREE as part of signing up for this group.

Please note: This is only available to first-time participants of a SoulUp group (those trying a SoulUp group for the first time).

How long has SoulUp been around?

SoulUp was founded in 2022 by Punita Mittal and Mahak Maheshwari - a team of IIT Delhi and IIT Bombay with more than 20 years of combined healthcare experience. SoulUp is redefining mental health through groups that are not only effective but also fun, social, and challenging.

Join the Support Group

Gift this group!

More about Support Groups & Therapy Groups:

1. What is an online therapy or support group?

Online therapy groups or support groups are structured, therapist-led sessions where participants gather virtually to discuss and work on specific mental health or personal growth topics.

These groups offer a supportive environment and help members learn coping strategies and relevant techniques from the therapist. Participants offer each other encouragement, share advice, and provide emotional support, helping one another feel less isolated.

2. What benefits can I expect from joining an online therapy group or support group?

Participants in online therapy groups often experience improved mental health, a greater sense of connection, and enhanced coping skills. Group therapy provides structured guidance from a therapist, which can lead to valuable insights and personal growth.

3. How does online group therapy compare to one-on-one therapy?

One-on-one therapy is personalized, focusing solely on your needs, which can be ideal for in-depth, private work with a therapist.

Online group therapy, however, offers a sense of community and shared experience. In addition to learning from the therapist, members get to connect with others facing similar challenges. Group settings provide diverse perspectives and reduce isolation, which participants find valuable.

4. Are online groups effective?

Yes, studies show that online groups can be as effective as in-person groups. The online format provides convenience and accessibility while offering the same structured therapeutic benefits, especially for those who prefer the comfort of their home environment.

5. Will I have to share my personal journey in the group?

Sharing is encouraged but never forced. Participants are free to share only what they feel comfortable with, and many find that opening up gradually is natural and helpful for their own growth.

6. How do online therapy groups or support groups handle difficult emotions that arise?

The therapist leading the group is trained to manage challenging emotions. They provide tools and strategies for coping, helping participants process feelings safely.

7. Can I attend online therapy groups if I’m already in individual therapy?

Yes, many people find that group therapy superbly complements individual therapy, providing additional insights and social support, thus accelerating their healing. Also, users often join group therapy for a topic that they are not focusing on in their individual therapy sessions. Often, therapists themselves recommend their clients to group therapy for a specific area of their life.

8. How do I know if a support group is right for me?

If you’re looking for shared experiences and emotional support rather than structured therapeutic guidance, a support group may be ideal. Otherwise, consider a therapy group for a more structured approach.

You can also join more than one group if you feel it will benefit you, especially if each group focuses on a different aspect of your mental health journey.