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Adult ADHD Support Group

Adult ADHD Support Group

A 12-week structured group therapy space for adults who want to better understand their ADHD, manage daily challenges, and build practical tools for focus, organization, and emotional regulation. The group blends psychoeducation, exercises, and real-life strategies in a safe, supportive setting.

Use this quiz to test how ADHD impacts your life. 

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Starts 6th January, 2026

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

Confidential | Small group, 6-8 people

Group Type: Therapy Group

Includes 3 Free Peer Calls*

Led by Psychologist

Rs. 8,000.00
Rs. 8,000.00
Starts 6th Jan Booked out
Platform fee
View full details

Who is the Group for?

  • Diagnosed or Suspecting ADHD

    For adults who have an ADHD diagnosis or experience symptoms of ADHD and want to understand it better. A formal diagnosis is not required to benefit from this group.

  • In or Outside of Therapy

    Whether you’ve been in individual therapy or are completely new to it, this group offers a complementary, structured space to learn and grow.

  • Seeking Structure and Focus

    If you often struggle with focus, organization, or routines, and want a guided, consistent space to build practical strategies for daily life.

  • Looking for Connection and Support

    For anyone who wants to meet others with similar experiences, share challenges openly, and feel less alone while learning tools to manage ADHD more effectively.

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Goals of the group

• Understand ADHD, its symptoms, and how it shows up in daily life.
• Learn about the ADHD brain and emotional regulation.
• Set realistic personal goals and track your progress.
• Build structure and routines that actually work for you.
• Improve time management and planning skills.
• Strengthen executive functioning — focus, organization, and follow-through.
• Manage impulsivity and reduce risk-taking behaviours.
• Develop mindfulness and attention control strategies.
• Communicate more clearly and confidently in relationships.
• Recognize emotional triggers and handle stress better.
• Build healthy self-esteem and self-compassion around ADHD.
• Create an ongoing self-care and support plan for life after the group.

Glimpse of the regime

Cluster 1: Understand your ADHD

Following each session, homework tasks will be assigned. Completion of these tasks are essential to achieving the maximum benefit from the program.

▸ Session 1: Introduction and Goal Setting
• Introduction to group therapy- what it is and what it is not
• Group members introduce themselves
• Sharing the overview of the 12 session topics: expectations and goals of sessions
• Learn how to set goals: Participants identify specific areas they want to improve during the program- short term, long term, formulation

▸ Session 2: Understanding ADHD
• What is ADHD?
• Understanding the neurobiology of ADHD
• Understanding the ADHD diagnosis
• Exploring the impact of ADHD symptoms on daily functioning across lifespan
• Psychoeducation about ADHD symptoms and how they manifest in adults
• Review of goal setting exercise

Cluster 2: Executive part of ADHD

▸ Session 3: Building a routine
• Importance of having a routine in ADHD
• Importance of sleep and sleep hygiene
• Importance of aerobic exercise
• Building a routine- exercise- how you do it vs how you should do it

▸ Session 4: Time Management and Organization
• Identifying time management challenges associated with ADHD
• Introduction to effective time management strategies- Pomodoro, Two-minute rule, Eisenhower Matrix
• Techniques for prioritizing tasks and setting realistic goals
• Introduction to organization systems and tools including using technology/apps

▸ Session 5: Executive Functioning Skills
• Understanding executive functions and how they relate to ADHD.
• Task Analysis
• Developing strategies to improve planning and problem-solving skills
• Techniques for managing impulsivity and regulating emotions.

▸ Session 6: Improving Focus and Attention
• Understanding attention difficulties in adults with ADHD
• Techniques for improving focus and reducing distractions.
• Metacognition, Mindfulness for attentional control
• Strategies for managing sensory overload and external stimuli.

Cluster 3: Emotions part of ADHD

▸ Session 7: Coping with Emotional Dysregulation
• Exploring emotional dysregulation and its impact on daily life.
• Identifying triggers and patterns of emotional reactivity.
• Developing coping strategies for managing intense emotions.
• Mindfulness-based stress reduction techniques

▸ Session 8: Managing Impulsivity and Risky Behaviours
• Understanding impulsivity and its consequences.
• Techniques for pausing, reflecting, and making mindful decisions
• Identifying common risky behaviours associated with ADHD.
• Let’s talk about substance use and other addictive practices
• Developing strategies for impulse control and risk management

▸ Session 9: Building Effective Communication Skills
• Understanding communication challenges associated with ADHD.
• Active listening techniques and assertive communication skills.
• Communication strategies for maintaining healthy relationships.
• Strategies for improving social interactions and relationships.

▸ Session 10: Navigating Significant Relationships
• Exploring the impact of ADHD on relationships.
• Setting boundaries and managing expectations in relationships.
• Group discussion and sharing of personal experiences- group brainstorming

Cluster 4: Forging Ahead

▸ Session 11: Stress Management and Self-Care
• Understanding the relationship between stress and ADHD symptoms.
• Techniques for managing stress and preventing burnout.
• Importance of self-care strategies to promote overall well-being in ADHD
• Developing a personalized self-care plan.
• How to feel good about yourself, ADHD and all that you need to do to effectively manage it. Answering the Why me?

▸ Session 12: Goal Review and Progress Evaluation
• Reviewing individual goals set at the beginning of the program; Adjusting goals and action plans as needed.
• Reflecting on progress and challenges encountered during the program.
• Celebrating successes and identifying areas for continued growth.
• Reflecting on the group therapy experience and lessons learned.
• Identifying resources and support networks for ongoing growth.
• Discussing strategies for maintaining progress and managing setbacks.

Meet your Facilitator

Dr Rachel Jayaseelan

• Years of Experience: 14 years
• Groups Facilitated at SoulUp: 5
• Relevant Expertise: Psychological and Educational Assessments, Developmental Delays, LD & ADHD Screening, Behavioural and Emotional Disorders, Relationship Security, Sleep and Emotional Intelligence

Dr. Rachel Jayaseelan is a Bangalore-based Clinical Psychologist with a rich academic and professional background at Christ University, where she taught psychological assessment and supervised clinical work for students across clinical, counseling and educational psychology programs for seven years. Over the course of her career, she has completed extensive training in NLP, Cognitive Analytic Therapy, Solution-Focused Brief Therapy, Career Counselling and Master Level Hypnosis, allowing her to bring an eclectic and highly customized approach to each client she supports. In addition to this, she is a certified Sleep Consultant and Emotional Intelligence Specialist and is deeply passionate about designing treatment using assessments that provide grounded clarity for both clients and families.

Her clinical expertise spans over 2,500 assessments conducted at Reach Clinic, including diagnostic work with ADHD, learning difficulties, behavioural and emotional disorders and developmental concerns. She has facilitated more than 200 workshops on topics such as mindfulness, anxiety, communication and well-being for over 50 leading organizations including IBM, LinkedIn, Royal Enfield and Harvard Publishing. She has been featured in the Times of India and Deccan Herald for her expertise, and continues to build mental health initiatives through her platform Wellness Within.

Through SoulUp’s Adult ADHD Support Group, Dr. Rachel supports individuals who may have spent years misunderstood or undiagnosed and are now learning how ADHD affects their everyday functioning, productivity, communication and relationships. Her focus is to help adults understand their unique strengths, self-regulation needs and executive functioning patterns. For her, this group represents a safe and encouraging space where individuals can release shame, gain self-awareness and build strategies that allow them to flourish personally and professionally.

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.
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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.

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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.