Adulting with 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

▸ 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.

▸ 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

▸ 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.