Five Tools for ADHD Management

Whether you are new to your diagnosis and are navigating coping skills, or have been managing your ADHD for quite some time, the tools in this course are designed to help you calm your overactive nervous system, aid in decompression, give you a different approach to intrusive thought spirals, and so much more.

Broken into five sessions, you will learn how to:

- calm the nervous system and deescalate adrenaline responses through bilateral stimulation
- combat catastrophization and intrusive thoughts through journaling
- use art based practices as a way to give a physical representation to the chaos inside
- elevate your dopamine by creating intentional spaces of joy
- become more organized through making lists for categorization

Having a well rounded toolkit for your ADHD is important for daily management of symptoms such as inattentiveness, disorganization, intrusive thought spirals, rapid thought cycling, emotional dysregulation, anxiety and overstimulation. This course strives to fill in the gaps where modern ADHD treatments fall short.

The tools taught in this course are meant to compliment your current ADHD management strategies, and are not suggested to be used in place of psychotherapy or medical treatment.

Lección 1: Bilateral Stimulation to Calm and Deescalate

The first tool for ADHD management that we are learning about in this course is that of Bilateral Stimulation - using breath, tapping and spoken word to anchor into present moment, calm the nervous system, and deescalate adrenaline responses.

For this session, I recommend having a notebook and pen handy for any notes that may be of particular interest, as well as a comfortable place to sit with your eyes closed so as to engage in some breathwork and visualization.

Lección 2: Challenging Intrusive Thoughts

A common symptom of ADHD is intrusive thoughts - a rapid spiral of thoughts that quickly shifts into catasrophization and makes room for hypervigilance and paranoia.

In this session, we will start by getting grounded with a Bilateral Breath practice, then shift into some guided journaling that seeks to challenge these intrusive thoughts.

Lección 3: Using Art to Represent an ADHD Brain

Art has an incredible way of giving a physical representation to emotion.

In our session today, you will be guided through a series of art activities rooted in the Elements and Principles of Art and Design to give a physical representation to your ADHD brain. We will focus on line, colour, shape and form for this lesson, and you will have time during the class to unleash your creativity while also considering the impact that this type of exercise has on your brain.

Lección 4: Creating Spaces of Joy to Elevate Dopamine

Our fourth tool for ADHD Management is rooted in the production of Dopamine.

Dopamine is the chemical associated with reward, self esteem, learning and pleasure. When dopamine is low, those with ADHD tend to go down the road of procrastination, fatigue, anxiety, hopelessness and experience mood swings.

A great way to elevate your dopamine is to create spaces of joy - focusing on the things you love simply because you love them and leaning into those things a foundational tool to begin each day.

Lección 5: Making Lists for Inattentiveness and Distraction

Distraction, forgetfulness, losing things, and inattentiveness are all common issues for those with ADHD. It can lead into feelings of unworthiness, doubting oneself and our abilities, and a vicious negative inner thought dialogue.

Using lists, we can categorize and prioritize tasks and things that need our attention, without feeling like we are a failure for forgetting or getting distracted.

Have your journal handy for this one, and begin the process of integrating this skill into your daily ADHD management.

Reviews

I’ve recently discovered, almost by chance that I’m not only living with ADHD, but also dyslexia.

Growing up, I was often labelled as stupid, lazy, or inattentive at school. Throughout adulthood, I struggled to complete courses, which affected my confidence and how I viewed my abilities.

I’m now in the process of understanding how my brain works and how I can continue to grow academically and personally in a way that suits me. This course has helped me better understand myself, and for that I’m truly grateful.

I’d love to know what other courses or learning paths you would recommend to help me continue this journey.
Thank you thank you. 🙏🏽

Loved it!
Need more help too….support group? Morning tools?
Thanks Shannon

This course has been excellent! It has helped me to see and work on the strategies I have been given. The list making is a game changer for me!!!
Thank you Thank you Thank you
♥️💖💙💗💜💕🥰

Wowee- practical, useful, easy to implement tools for ANYONE!
Thank you.

Sooo beneficial. All the things so relatable and spoken in a way that just makes sense. A few things that I already knew, such as how lists are so beneficial to an ADHD person, but learning ways to make it seamless and easy. I also knew that our brains tend to chase dopamine, so outlining the easy ways I already do this and finding ways to always incorporate them into scheduled, day to day life makes so much sense. Even the bilateral meditation technique- I know how beneficial meditation is but sometimes it’s a real grind. Yet the bilateral techniques I have used allll throughout my day every single day since I started this 5 day course. (And yes, that might sound like only 5 days, but I did the first 4 days about two weeks ago and only got to the last day today!! So on brand!!) thank you for this course 🤍

This is very helpful. I can’t be on medication and I need to have tools to manage myself better so this helps! I’ve lived with this for my entire life and it’s been a journey where I have spent way too much time feeling inferior to others. I know that I am not inferior I am just different.

Brilliant course, real, tangible, practical tools that really make a difference. The first hand lived exoerience shares are great. Thankyou, Thankyou, Thankyou 🙏🏽💕

This course was a joy to take. I have learned some helpful and valuable tools to help me manage my beautiful brain and feel less overwhelmed when I feel stimulated or elevated.

So useful info and tips to be more friend with myself, restlessnes and my busy mind.

Shannon,
Thank you for creating this course. I have been on IT for a while, and I have been praying and meditating daily since 2018. In that time I have not devoted any significant part of my practice to my ADHD management. Your course and practical approach have changed that for me. I love to have a tool that I can apply, it’s very soothing and again practical! I have used what I have learned here a little already in coping with some recent challenges. Thanks again!

Sam Ransom

Thank you for putting this course on Insight Timer. I’ll definitely go back to the lessons for the meditations. The bilateral stimulation technique is especially valuable. Is there any chance you could put this on Insight Timer as a meditation in its own right?

I’m new to the ADHD journey and found this course so interesting and helpful. It was very healing to identify with much of what the teacher shared and that the sessions were short and practical. The bi lateral tools from day 1 had a profound effect and I learned a lot from the other sessions that brought clarity and support. I would definitely recommend this course for anyone learning about their ADHD brain. Thank you for offering it.

This course offered useful techniques that can be applied to life in a practical and meaningful way. After the first session, I was using bilateral stimulation and it is extremely grounding and helpful.

Excellent course ! Thank you for the tangible tools that I can use immediately!