Empower your ADHD: Strategies for Every Struggle

Empower Your ADHD (Without Background Music): Strategies for Every Struggle

Learn to THRIVE with the first ADHD Program that describes and tackles every single ADHD struggle. It offers insight, solutions & strategies and enables you to feel empowered by validating & supporting you to become confident coaching yourself!

Get Indefinite Access Now

Everything you get AKA the course Curriculum

All things ADHD categorised into Chapters, subchapters and bite-sized lessons

1. Before we begin: How to speed up lessons
2. Before you start and jump all over the place: How you can work through the program and actually complete it
3. The last video before we jump in: How chapters are structured and which ones you can skip if you’re not interested part 2
4. Welcome to the first complete ADHD course developed by People with ADHD and Experts! I’m so happy you are here!
5. What is ADHD, why do we have it & how do ADHD brains work differently?
6. 0.2 - ADHD myths 101
7. 0.3 - How does ADHD impact your brain and how does it differ to neurotypical brains?
8. 0.4 - Why you don’t need to have an official ADHD diagnosis yet to benefit from this program
9. 0.5 - What ADHD types are there?
10. 0.6 - Symptoms of the predominantly hyperactive and impulsive ADHD type
11. 0.7 - Symptoms of the predominantly inattentive type ADHD
12. 0.8 - The ADHD brain’s hierarchy of priorities
13. What to expect in chapter 1
1. 1.0 - Why people with ADHD struggle with routines (It's a real catch 22 relationship)
2. 1.1 - Routine strategy 1: Journal?!
3. 1.2 - How you can fill in the ADHD journal (ADHD journal explained)
4. 1.3 - Bodydoubling - doing the ADHD Journal
5. 1.4 - Strategy 2 - How to create a healthy (& realistic) Routine for ADHD brains
6. 1.5 - Develop ADHD friendly routines based on your energy level
7. 1.6 - Routine strategies 3 & 4
8. 1.7 - Bodydoubling developing an ADHD friendly routine
9. 1.8 - Update on Laundry routine progress
1. Chapter 2.0 - Why do we struggle with Basic Needs?
2. 2.0.1 - ADHD struggles around Basic Needs: Water
3. 2.0.2 - ADHD struggles around Basic Needs: Food
4. 2.0.3 - ADHD struggles around Basic Needs: Sleep
5. 2.0.4 - ADHD struggles around Basic Needs: Hygiene
6. 2.0.5 - Visualisation practice- what are your current challenges and goals? Figure out where to start
1. 2.1 Basic needs: Water intro and strategy 1
2. 2.1. Basic Needs: Water strategies 2 and 3
3. 2.1.2 Basic needs: Water strategies 4-7
1. 2.2 Basic needs: Food intro
2. 2.2.1 Basic Needs: Introducing the 3 Tier Food System
3. 2.2.2 Basic needs: 3 Tier Food System explained further
4. 2.2.3 Basic Needs: 3 Tier Food System examples
5. 2.2.4 Body doubling Meal/Food Tier system
1. 2.3.0 Basic needs: Sleep Intro
2. 2.3.1 Basic Needs: ADHD & Sleep disorders clip
3. 2.3.2 Basic needs: ADHD & Sleep facts clip
4. 2.3.3 Basic Needs: Sleep Disorders with ADHD
5. 2.3.4 Basic Needs: Sleep solutions
6. 2.3.5 Basic Needs: Further Sleep Tips
1. 2.4 Basic needs: Exercise intro
2. 2.4.1 Basic Needs: Intentional movement
3. 2.4.2 Basic Needs: finding enjoyable movement
4. 2.4.3 Basic Needs: Getting consistent with Exercise
1. 2.5 Basic needs: Hygiene intro
2. 2.5.1 Basic Needs: Hygiene - Showering
3. 2.5.2 Basic needs: Hygiene - Teeth Brushing
4. 2.5.3 Basic Needs: Hygiene - Hand washing
5. 2.5.4 Basic needs: Hygiene - Laundry
6. 2.5.5 Basic needs: Hygyiene - final & general tips
7. 2.5.6 Bodydoubling - Creating an ADHD friendly Laundry Routine
1. 3.0 Chapter 3 intro
2. 3.0.1 Why its so hard to regulate emotions - ADHD or not?
3. 3.0.2 What is emotional dysregulation and what happens in ADHD brains
4. 3.0.3 What actually happens in your ADHD brain when you are dysregulated?
5. 3.0.4 3min Body Scan Meditation
6. 3.0.5 Download the Emotions Map
7. 3.0.6 How To figure out what exactly you are feeling using the Wheel of Emotions
8. 3.0.7 What are Slow Triggers and why do we need to know about them?
9. 3.0.8 Common Slow and Fast Triggers for People with ADHD
10. 3.0.9 Working through Emotional Dysregulation - Urge surfing
11. 3.0.10 Urge Surfing Alternative - Mindfulness of Current Emotions
12. 3.0.11 Intro to accessing guided recording to use Mindfulness of Current Emotions technique
13. 3.0.12 Supporting you through Emotional Dysregulation - Mindfulness of Current Emotions Recording
14. 3.0.13 What is a Skills Breakdown Point
15. 3.0.14 Strategies for when you are at Skills Breakdown Point
16. 3.0.15 Why we tend to have self critical thoughts and how they fuel Emotional Dysregulation
17. 3.0.16 Reframe Negative Thoughts Part 2
18. 3.0.17 Preemptive conversations
19. 3.0.18 When and how to do a Sensory reset
20. 3.0.19 Ground your five senses with me
1. 3.2.0 Intro to Rejection Sensitive Dysphoria
2. 3.2.1 Facts vs Opinion and Judge vs Jury Exercise
3. 3.2.2 Attachment Styles in people with ADHD and the connection to RSD
4. 3.2.3 Solitude Practice AKA spending quality time with yourself to tackle RSD
5. 3.2.4 Why Self Compassion is Key
6. 3.2.5 Why gathering Knowledge can help free you from RSD
7. 3.2.6 Gathering Knowledge AKA learning why people judge to help reduce RSD
8. 3.2.7 How you can cope when people are being critical or unkind to you
1. 3.3.0 Introduction to Unmasking
2. 3.3.1 Ways in which you might be Masking
3. 3.3.2 When Masking becomes an Issue and how you can start Unmasking
4. 3.3.3 More Tips to Unmask
1. 4.0 Introduction to ADHD Paralysis, Executive Dysfunction and Productivity
2. 4.0.1 Why ADHD Paralysis happens
3. 4.0.2 ADHD Paralysis Reasons 3 and 4: Overstimulation and Fear of Failure
4. 4.0.3 Coming up ADHD Paralysis Clips explained
5. 4.0.4 ADHD Decision Paralysis Clip
6. 4.0.5 ADHD Task Paralysis Clip
7. 4.0.6 ADHD Mental Paralysis Clip
8. 4.0.7 How can you get out of ADHD Paralysis?
9. 4.0.8 ADHD Strenghts Clip
10. 4.0.9 Shifting from a Fixed to a Growth Mindset
11. 4.0.10 ADHD Paralysis Strategies - Guiding you through breaking out of it Step by Step
12. 4.0.11 ADHD Paralysis Strategy Step 2: Organise your to do list and Step 3
13. 4.0.12 ADHD Paralysis Strategy Step 3: Alternative 5Ds
14. 4.0.13 ADHD Paralysis Strategy Step 4: Which task to start with
15. 4.0.14 ADHD Paralysis strategy: Chunk up Tasks
16. 4.0.15 Alternative Strategy Example - Clean and Tidy the entire House/Flat
17. 4.0.16 ADHD Paralysis Strategy Step 5-7
18. 4.0.17 ADHD Paralysis Strategy Step 8: Body Doubling
19. Body Doubling moving out of ADHD Paralysis -making a list
1. 4.2.0 Organising your Environment with ADHD - Intro
2. 4.2.1 How you can find a home for things + Organisation tools
3. 4.2.2 Intro to Decluttering with ADHD
4. 4.2.3 How to get Started and Actually Declutter
5. 4.2.4 Questions to ask yourself when decluttering
6. 4.2.5 How to deal with Paper Clutter
7. 4.2.6 Where to start when Decluttering - Step by Step guide
1. 4.3.0 Managing and Sorting out your Finances with ADHD - Intro
2. 4.3.1 Ways ADHD can impact finances clip
3. 4.3.2 How to Budget with aDHD
4. 4.3.3 How to build a financial routine and start saving
5. 4.3.4 How To avoid overspending and impulse purchases
6. 4.3.5 How to feel good about spending
1. 5.0 Intro to ADHD in your Environment and in this chapter: ADHD in conversations
2. 5.0.1 How ADHD Hyperactivity can show up in conversations as Language and Communication difficulties
3. 5.0.2 How ADHD Impulsivity can show up in conversations as Language and Communication difficulties
4. 5.0.3 How ADHD Inattention can show up in conversations as Language and Communication difficulties
5. 5.0.4 Common Communication difficulties and Solutions
6. 5.0.5 Communication Self Management Strategies
1. 5.1.0 Intro to ADHD in Relationships
2. 5.1.1 Ways ADHD can impact Relationships clip
3. 5.1.2 How You might be impacted in a Relationship where You are the one with ADHD
4. 5.1.3 Conversation Techniques for ADHD relationships
5. 5.1.4 ADHD and Intimacy
6. 5.1.5 More tips to boost intimacy in ADHD relationships
7. 5.1.6 Positives and Strengths that people with ADHD bring into relationships
8. 5.1.7 ADHD Strenghts in relationships continued
1. 5.2.0 Intro to Memory Difficulties with ADHD
2. 5.2.1 Strategies for Forgetfulness
3. 5.2.2 How you can improve your memory
1. 5.3.0 Intro to ADHD at work
2. 5.3.1 How ADHD might show up at work clip
3. 5.3.2 Intro to Time blindness
4. 5.3.3 What is timeblindness and what can we do about it
5. 5.3.4 Further Tips on how you can manage Time blindness
6. 5.3.5 What helps with focus
7. 5.3.6 What else can help with focus
8. 5.3.7 Strategies for Memory Difficulties at Work
9. 5.3.8 Creating an ADHD friendly Workplace
10. 5.3.9 Create a Work Flow & a Clocking out Routine
11. 5.3.10 Bonus routine and creating a non-distracting environment
12. 5.3.11 How to handle feedback and criticism
13. 5.3.12 Reasonable Adjustments for ADHD at work
14. 5.3.13 The Equality Act Explained
1. 6.0 - intro to parenting with ADHD
2. ADHD in parents
3. 6.0.1 - own experiences + practical tips for parents with ADHD
4. 6.0.2 Practical tips for parenting with ADHD + intro to emotional regulation
5. 6.0.3 tips and tricks and strategies
6. 6.0.4 Tips around parenting preschoolers when you have ADHD
7. 6.0.5 Tips for preschool Mums with ADHD
8. 6.0.6 More tips for preschool Mums with ADHD
9. 6.0.7 Tips for Mums with ADHD of elementary school children
10. 6.0.8 Tips for ADHD Mums when your child is in middle school
11. 6.0.9 Tips for ADHD Mums when your child is in secondary school
12. 6.0.10 What can make parenting a little bit easier
1. 6.1 Intro to Sensory Processing Difficulties - Overstimulation
2. Symptoms of overstimulation clip
3. 6.1.1 what can trigger overstimulation
4. 6.1.2 what to do against overstimulation
5. 6.1.3 what else can you do against overstimulation
6. 6.1.4 Intro to understimulation
7. Symptoms of understimulation clip
8. 6.1.5 why do we get understimulated
9. 6.1.6 what to do about under stimulation
10. 6.1.7 what to do about understimulation
11. 6.1.8 what to do against understimulation - dopamine menu
12. 6.1.9 dopamine menu
13. 6.1.10 dopamine menu add on
1. 6.2 intro to parenting a child with ADHD when you have ADHD yourself
2. 6.2.1 Tips on parenting a child with ADHD when you have ADHD yourself
3. 6.2.2 Intro to Positive Behaviour Support (PBS)
4. 6.2.3 Tips on parenting a child with ADHD who goes to school when you have ADHD yourself
5. 6.2.4 Tips on communication difficulties
6. 6.2.5 Tips around co-regulation and emotional regulation strategies
7. 6.2.6 Tips around co regulation and emotional regulation plus some insight into respectful/age appropriate/gentle parenting
8. 6.2.7 From one ADHD Mum to another
9. 6.2.8 Tips on parenting a child with ADHD at home when you have ADHD yourself (gentle parenting inspired)
10. 6.2.9 Tips on parenting a child with ADHD at home when you have ADHD yourself (gentle parenting)
11. 6.2.10 More general tips

About this course

184 lessons
15 hours of video content

What makes this ADHD Course unique?

And why this course is going to help so many people with ADHD

Extremely comprehensive - Tackling every single ADHD symptom with evidence based knowledge and strategies
The perfect mixture of expert advice and lived experiences to empower you to manage your ADHD struggles independently
Highly ADHD friendly using self-paced pre-edited bite sized 1-10min long clips alongside written material, worksheets and body doubling sessions
Purchase it once - always have access! This way you can always rewatch or go back over sections when you need a refresher or have had new struggles come up
Developed by Speech and language therapist, ADHD coach, ADHD advocate and Mum with ADHD to make ADHD support ACTUALLY accessible and affordable
Developed From People with ADHD for People with ADHD - with input from Mental Health Professionals, Healthcare Professionals, Psychologists, and certified and experienced ADHD Coaches from Shimmer
With the option to join a course based Community to help with accountability, problem solving and questions and to get peer support and a monthly live expert-led Q&A sessions
Option to pay price via 3 monthly instalments making it super affordable!

From Struggles to Strategies and Strengths

Learn how you can successfully manage your ADHD, become self-compassionate and let go of shame and guilt.

Get Access Now

Empower Your ADHD: Strategies for Every Struggle

Empower Your ADHD (Without Background Music): Strategies for Every Struggle

Everything you get AKA the course Curriculum

Chapter 0 - ADHD ABC (AKA The Basics)

Chapter 1 - Building ADHD friendly routines that actually work for you

Chapter 2 - Meeting your Basic Needs

Chapter 2.1 Basic Needs: Water

Chapter 2.2 Basic Needs: Food

Chapter 2.3 Basic Needs: Sleep

Chapter 2.4 Basic Needs: Exercise

Chapter 2.5 Basic needs: Hygiene

Chapter 3 - Emotional Dysregulation and how you can regulate your Emotions

Chapter 3.2 - Rejection Sensitive Dysphoria + Unmasking

Chapter 3.3 - How to unmask

Chapter 4 - Tackling ADHD Paralysis & Productivity

Chapter 4.2 - Organisation/decluttering with ADHD

Chapter 4.3 - ADHD & Managing Finances

Chapter 5 - ADHD in your environment - In conversations / Communication difficulties

Chapter - 5.1 ADHD in relationships

Chapter- 5.2 Memory difficulties in ADHD

Chapter 5.3 - ADHD at Work + Time blindness

Chapter 6 - Parenting with ADHD

Chapter 6.1 - Sensory Processing difficulties as a parent

Chapter 6.2 - Parenting a child with ADHD as an ADHD parent

About this course

What makes this ADHD Course unique?

From Struggles to Strategies and Strengths