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Adulting with ADHD

Adulting with ADHD

 A 12-session structured group therapy program for ADHD adults. Share your stories, struggles, and learn non-medication strategies to improve functioning.

Use this quiz to test your how you deal with your ADHD

2 spots left!

Starts 19th Mar, 2024

12 Zoom sessions | Every Tuesday 8 PM IST

Confidential | Small group, 6-8 people

75-minute online video Zoom conversations

Led by a clinical psychologist Dr. Tanya Anand (NIMHANS)

Program Fee - INR 8000 for India-based participants | INR 15000 for participants outside India | INR 1000 Cashback for full attendance

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Goals of the group

Adulting with ADHD is a 12-session structured group therapy program for ADHD adults. The goals of the program are to enhance self-awareness and understanding of ADHD symptoms, develop practical skills for managing executive functioning challenges, improve time management and organization, enhance focus and attention, regulate emotions effectively, foster assertive communication and healthy relationships and facilitate goal-setting and progress evaluation.

Through psychoeducation, experiential exercises, and group support, participants aim to gain practical strategies for navigating daily life with ADHD, fostering personal growth, enhancing overall well-being, and fostering a sense of empowerment and resilience in managing ADHD-related challenges.

Who is the group for?

The group is designed for adults of 18 years and above, who have been diagnosed with ADHD and are looking for structured programs to improve functioning.

If you are experiencing symptoms impacting your daily functioning and suspect ADHD, pls get in touch and we will direct you to the right expert for diagnosis. Post the diagnosis, you can signup for the program and get started.

Glimpse of the regime

Cluster 1: Understand your ADHD

Session 1: Introduction and Goal Setting

• Introduction to ADHD and group therapy.
• Group members introduce themselves and share their goals for the program.
• Overview of session topics and expectations.
• Goal-setting exercise: Participants identify specific areas they want to improve during the program.

Session 2: Understanding ADHD

• Understanding the neurobiology of ADHD.
• Exploring the impact of ADHD symptoms on daily functioning.
• Psychoeducation about ADHD symptoms and how they manifest in adults.
• Sharing personal experiences and challenges related to ADHD.

Cluster 2: Routines, skills, and resources

Session 3: Time Management and Organization

• Identifying time management challenges associated with ADHD.
• Introduction to effective time management strategies.
• Techniques for prioritizing tasks and setting realistic goals.
• Introduction to organization systems and tools.

Session 4: Executive Functioning Skills

• Understanding executive functions and how they relate to ADHD.
• Developing strategies to improve planning and problem-solving skills.
• Techniques for managing impulsivity and regulating emotions.
• Group exercises and role-playing to practice executive functioning skills.

Session 5: Improving Focus and Attention

• Understanding attention difficulties in adults with ADHD.
• Techniques for improving focus and reducing distractions.
• Mindfulness and meditation exercises to enhance attentional control.
• Strategies for managing sensory overload and external stimuli.

Session 6: 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.

Cluster 3: Managing Impulsivity, Social Skills and Relationships

Session 7: Building Effective Communication Skills

• Understanding communication challenges associated with ADHD.
• Active listening techniques and assertive communication skills.
• Strategies for improving social interactions and relationships.
• Role-playing exercises to practice effective communication.

Session 8: Managing Impulsivity and Risky Behaviors

• Understanding impulsivity and its consequences.
• Techniques for pausing, reflecting, and making mindful decisions.
• Identifying common risky behaviors associated with ADHD.
• Developing strategies for impulse control and risk management.

Session 9: Navigating Relationships

• Exploring the impact of ADHD on relationships.
• Communication strategies for maintaining healthy relationships.
• Setting boundaries and managing expectations in relationships.
• Group discussion and sharing of personal experiences.

Cluster 4: Forging Ahead

Session 10: Stress Management and Self-Care

• Understanding the relationship between stress and ADHD symptoms.
• Techniques for managing stress and preventing burnout.
• Self-care strategies to promote overall well-being.
• Developing a personalized self-care plan.

Session 11: Goal Review and Progress Evaluation

• Reviewing individual goals set at the beginning of the program.
• Reflecting on progress and challenges encountered during the program.
• Celebrating successes and identifying areas for continued growth.
• Adjusting goals and action plans as needed.

Session 12: Integration and Next Steps

• 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.

  • Helped me become more aware of myself, helped me accept myself and my condition. It also helped me explain to my loved ones what I was going through.


    Have ADHD and lupus diagnosis

  • This group really made me feel like things are going to be okay. Its hard to remember that times like this are temporary.


    Have ADD - inatentive type

  • Participating in this group has been one of the most validating, eye opening, and encouraging things ever. I no longer feel stuck alone in my 'neurotic', hectic brain.


    Diagnosed with ADHD as an adult

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Meet your Facilitator

Dr. Tanya Anand (She/her)

Dr. Tanya Anand, an MPhil and PhD-qualified Clinical Psychologist based in India, is a distinguished professional with a strong background in mental health and clinical services. She is an alumna of NIMHANS, India's premier institute for mental health training and research, and a certified queer-affirmative practitioner. More than 9 years of work experience as a mental health professional.

MPhil and PhD in Clinical Psychology (NIMHANS)


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

What happens in a group session?

While the format can vary as per topic, here’s a flow that most sessions follow

Check In. Participants check-in with each others' feelings and answer the prompt given by the facilitator if any.

Conversation. Your facilitator will guide the group in a free-flowing conversation—with the goal of sharing openly, talking honestly, and deep emotional connection.

Check Out. Participants share what they're taking away from the session.

What am I going to get out of this?

Participants say that they feel heard, understood, more in control, and a feeling that you’ve got people rooting for you. By talking about your emotions and what's going on in your life, you'll realise that you're not alone and get ideas for how to improve your situation.

How long has SoulUp been around?

SoulUp was founded in Feb 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 effective, but also fun, social, and challenging.

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.

Find multiple groups relevant? Bundle up & save!

Save on 2 Groups

What you get:

  1. Sign up for ANY 2 SoulUp groups (except for those priced INR 4000 or more)
  2. For users in India, price of 2 group pack is INR 5500 (instead of INR 7000)
  3. For users outside India, price of 2 group pack is INR 8000 (instead of INR 10,000)
  4. Valid for 6 months: Book slots in any 2 groups within 6 months once you purchase the pack.
Get for 20% off  

Save on 3 Groups

What you get:

  1. Sign up for ANY 3 SoulUp groups (except for those priced INR 4000 or more)
  2. For users in India, price of 3 group pack is INR 7500 (instead of INR 10,500)
  3. For users outside India, price of 3 group pack is INR 11,500 (instead of INR 15,000)
  4. Valid for 12 months: Book slots in any 3 groups within 12 months once you purchase the pack.
Get for 30% off  

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