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You may already understand ADHD.
You know why you procrastinate, lose track of time or struggle to begin something you genuinely want to do.
But knowing what is happening and knowing what to do when it is actually happening are two different things.
The Adult ADHD Foundations Program™ is a psychologist-developed, self-paced online program designed to help you build practical skills across five areas that can make everyday life with ADHD harder.
Emotional Regulation • Executive Function • Goal Setting • Time Management • Rejection Sensitive Dysphoria
5 core modules • 13+ hours of content • 5 comprehensive workbooks • 12 months access€749 / Payment plan available
PRE-BOOK / JOIN THE ADULT ADHD FOUNDATIONS PROGRAM WAITLIST →
Online worldwide • Self-paced • Psychologist-developed • Educational program, not therapy
You start the day with a plan, but somehow the important task still does not get done.You put things off until urgency finally creates enough pressure to begin. You build new routines that work brilliantly for a week and then seem to disappear.Perhaps emotions escalate quickly, criticism stays with you longer than you want it to or the gap between wanting to do something and actually doing it feels frustratingly large.Difficulties with executive functioning and self-regulation are well documented in adults with ADHD and can affect planning, inhibition, organisation and goal-directed behaviour (Boonstra et al., 2005; Barkley, 2010).
This program is designed to help you work on that gap between knowing and doing.
Which ADHD Pattern Is Affecting Your Daily Life Most?
ADHD does not look the same for everyone.You might struggle most with emotional overwhelm. Perhaps organisation and getting started cause the most difficulty.
Maybe time constantly gets away from you, goals are difficult to follow through or criticism affects you more deeply than you would like. And often, several of these patterns overlap.
Take the short Adult ADHD Reflection Quiz to identify the patterns currently placing the most pressure on your daily life.
Your Results Include
- Your top ADHD patterns ranked
- A personalised results breakdown
- Practical strategies for your patterns
- Clear next steps to get started
You are welcome to take the quiz whether you have a formal diagnosis, strongly relate to ADHD traits or are exploring whether ADHD may apply.
The quiz is for education and self-reflection. It does not diagnose ADHD.
Approximately 5 minutes • Personalised results • Practical next steps
What looks like a time-management problem may begin with executive functioning. You struggle to start, underestimate how long something will take and suddenly find yourself running late.
Now you are overwhelmed.
The overwhelm becomes frustration. Someone comments on what happened and criticism becomes the next problem.Research reflects this overlap. Emotional dysregulation in adult ADHD has been associated with ADHD symptom severity and executive functioning, while procrastination is also consistently associated with ADHD symptoms and processes involving executive function, emotion regulation and motivation (Soler-Gutiérrez et al., 2023; Suriano, 2026).
What looks like several separate difficulties can become one connected cycle. That is why the Adult ADHD Foundations Program™ brings the five areas together.
This program is not about becoming perfectly organised, permanently calm or endlessly productive.It is about developing more awareness, more practical strategies and more choice when familiar ADHD patterns appear.
Across the five modules, you will work on emotional regulation, executive functioning, goals, time management and responses to criticism and perceived rejection. The aim is not to force yourself into somebody else's system.
It is to build a toolkit that works more effectively for your brain and your everyday life.
ADHD overwhelm can happen when demands accumulate more quickly than your brain can organise and respond to them.You may cope reasonably well with several tasks and then suddenly reach a point where one additional request feels impossible.
This can result in irritability, avoidance, tears, shutdown or a strong need to escape. The solution is rarely to tell yourself that you should be able to cope.
Instead, it can help to recognise the combination of emotional regulation and executive-functioning demands contributing to the overload. This course helps you recognise those patterns earlier and develop practical strategies for reducing the intensity before overwhelm completely takes over.
A major goal of managing overwhelm in ADHD is not removing strong emotions. It is increasing the amount of choice you have while experiencing them.There is an important difference between:“I feel angry”and“Because I feel angry, I need to act immediately.”The same applies to frustration, rejection, embarrassment, disappointment and anxiety. With practice, you can learn to create more space between the emotional trigger and your response. That pause may initially be very small. Over time, however, that space can become where emotional regulation happens.
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This self-paced module supports adults with ADHD to better understand and manage intense emotions using CBT-informed strategies. You will learn how ADHD affects emotional regulation, why emotions can feel sudden or overwhelming, and how to recognise early signs of emotional overload. Through short lessons and a structured workbook, you will practise tools to calm your nervous system, reduce emotional reactivity, manage anger, frustration and overwhelm, and respond with more control instead of regret. This course helps you build emotional awareness, increase self-control, and develop healthier emotional responses in everyday life.
Completion certificate provided.
180 days access to complete.
This self-paced module teaches foundational CBT strategies to help adults with ADHD manage executive function challenges. You will learn how ADHD affects inhibition, impulse control, decision-making, working memory, task initiation, planning, prioritising, organisation and self-monitoring. Using practical exercises and step-by-step tools, you will learn how to start tasks more easily, follow through more consistently, organise your environment, improve focus, and reduce procrastination. This module helps you build simple systems that work with your ADHD brain rather than against it.
Completion certificate provided.
180 days access to complete.
This self-paced module supports adults with ADHD to set goals they can realistically achieve. You will learn how ADHD affects goal setting, motivation, focus and follow-through. Using the SMART goal-setting method, you will learn how to break goals into manageable steps, plan and prioritise tasks, manage time, overcome obstacles, and track your progress. Through structured workbook activities, templates and tools, you will build a clear system for turning ideas into action and staying consistent over time.
Completion certificate provided.
180 days access to complete.
This self-paced course is designed to help adults with ADHD manage time with clarity and control using CBT, mindfulness and practical adaptive strategies. You will learn how ADHD affects your perception of time, identify your personal time-management blocks, and apply ADHD-friendly SMART goals for planning. You will practise prioritising, structuring your days, reducing overwhelm, building routines, strengthening focus, and managing procrastination and perfectionism. This module is not about doing more. It is about creating a time system that works with your ADHD brain.
Completion certificate provided.
180 days access to complete.
This self-paced module helps adults with ADHD understand and manage Rejection Sensitive Dysphoria using clear psychoeducation and practical CBT strategies. You will learn what RSD is, why it happens, and how it shows up through people pleasing, avoidance, shutdown, defensiveness and perfectionism. Through guided reflections and structured workbook activities, you will identify your personal RSD patterns, recognise triggers, challenge unhelpful thinking, regulate emotional intensity and build healthier responses. This module supports you to reduce people pleasing, prevent emotional shutdown, strengthen self-esteem, increase self-efficacy and create a personalised long-term RSD management plan.
Completion certificate provided.
180 days access to complete.
Because everyday ADHD rarely separates neatly into categories.
Difficulty starting a task can affect your time. Running late can increase overwhelm. Overwhelm can intensify emotional reactions.
Criticism after something goes wrong may then make it harder to return to the goal.Research also suggests meaningful relationships between ADHD symptoms, executive functioning, emotional regulation, procrastination and time-related difficulties (Soler-Gutiérrez et al., 2023; Mette, 2023; Suriano, 2026).
The Foundations Program allows you to work across the pattern rather than repeatedly addressing whichever problem is loudest today.
Progress does not have to mean becoming a different person.
It might mean recognising overwhelm before you reach shutdown. Making the first step of a task small enough to begin. Noticing you have underestimated your time and adjusting the plan rather than abandoning the whole day. Pausing before reacting to an upsetting comment. Returning to a goal after an unproductive week instead of deciding you have failed.
The goal is not perfect ADHD management. It is having more ways to respond when familiar patterns appear.
The Adult ADHD Emotional Regulation course was developed by Elaine Collins, Psychologist (click here to read her profile), drawing on more than 20 years of experience across psychology and health services in Ireland and Australia. Elaine holds a BSc (Hons) in Psychology, a BA (Hons) in Industrial Relations and Human Resource Management, and an MSc in Work and Organisational Psychology, and is a member of the Psychological Society of Ireland, British Psychological Society, Australian Psychological Society and Australian Health Practitioner Regulation Agency. Her work has included supporting adults experiencing ADHD-related difficulties and developing structured psychological education designed to make evidence-informed strategies practical, accessible and relevant to everyday life.
The course draws on CBT-informed approaches, mindfulness and practical adaptive behavioural strategies, with a strong emphasis on helping adults understand the patterns that sit underneath emotional overwhelm, impulsive reactions and difficulty recovering after emotionally intense situations.
Elaine’s broader Adult ADHD work focuses on emotional regulation, executive functioning, goal setting, time management and rejection sensitivity, reflecting the way these difficulties often overlap in real life rather than occurring in isolation. The goal is not to overwhelm you with psychological theory or ask you to memorise another list of ADHD tips. The aim is to translate useful psychological concepts into clear, practical strategies that can be understood, practised and applied to everyday life, so you can build a more personalised way of responding to the situations that tend to trigger emotional overload.
(READ MORE ABOUT ELAINE)
Elaine Collins (pictured here) developed The Foundations Program to incorporate CBT-informed strategies, mindfulness and practical adaptive approaches.
CBT has an evidence base as a psychological intervention for adults with ADHD, with systematic reviews and meta-analyses finding benefits for ADHD symptoms and aspects of functioning (Young et al., 2020).
NICE guidance also recommends structured ADHD-focused psychological intervention for adults when non-pharmacological treatment is indicated and notes that this may include CBT (National Institute for Health and Care Excellence [NICE], 2018).
The Foundations Program itself is an educational program, not CBT treatment or psychotherapy.Its purpose is to translate useful psychological principles into practical strategies you can learn and apply independently.
A program about ADHD should not require you to learn in a way that makes ADHD harder.
Lessons are divided into manageable sections. You can choose your preferred playback speed, and video lessons include captions and word highlighting. Every module also includes a comprehensive workbook so you can apply what you learn rather than relying on memory alone.
And with 12 months of access, there is no expectation that you race through the material.
The program provides the structure. You decide how you move through it. If you need more time, additional access can be arranged for a fee upon request.
Across the Foundations Program, you receive five structured workbooks containing more than 480 pages of practical material.The exercises, reflection activities, templates and tools are designed to help you explore your own patterns and apply the strategies covered in the video lessons.
The aim is to move from:
"That sounds exactly like me.”
to:
“I understand what is happening, and I have something I can try.”
If one area is clearly creating the most difficulty right now, you can begin with an individual module.If several areas overlap, the Adult ADHD Foundations Program™ gives you access to the complete five-part foundation for 12 months.If you have already completed the Adult ADHD Reflection Quiz, your results may help you decide which pathway feels most relevant.
Someone who knows the area they need support with today and wants focused, practical support without purchasing the complete five-module program.
Someone who struggles with emotions, focus, time, goal follow-through, and sensitivity to criticism, and wants a complete foundation rather than fixing one problem at a time.
There is no shortage of information about ADHD.
The difficult part is often turning that information into something useful while you are procrastinating, overwhelmed, emotionally activated or trying to get started.
The program gives you structured opportunities to identify your own patterns, test practical strategies and decide which tools are actually useful for you.
You do not need to use everything. You build your own toolkit.
The program may be a good fit if ADHD affects several parts of your everyday life.Perhaps you struggle with emotions and organisation.
Maybe it is procrastination and time.
Or goals, follow-through and sensitivity to criticism.
If you looked through the five modules and thought:“Actually, I struggle with most of those.”that is exactly why the Foundations Program brings them together.
You do not have to work on everything at once.
Take the Adult ADHD Reflection Quiz and identify which patterns are currently placing the most pressure on your daily life.
If one area stands out, you can begin there.
If several patterns rank highly, the complete Foundations Program may better reflect the way those difficulties overlap for you.
Here is a summary of your access options.
Choose the option that best reflects what you need right now.
Someone who knows the area they need support with today and wants focused, practical support without purchasing the complete five-module program.
Someone who struggles with emotions, focus, time, goal follow-through, and sensitivity to criticism, and wants a complete foundation rather than fixing one problem at a time.
What Is the Adult ADHD Foundations Program™?The Adult ADHD Foundations Program™ is a psychologist-developed, self-paced online educational program for adults who want practical strategies for managing common ADHD-related difficulties in everyday life.The program brings together five core areas: Emotional Regulation, Executive Function, Goal Setting, Time Management and Rejection Sensitive Dysphoria.Rather than focusing on one difficulty in isolation, the program helps you understand how these areas can interact and develop practical strategies you can apply to your own life.
What Is Included in the Adult ADHD Foundations Program™?The complete program includes five core modules, more than 13 hours of learning and five comprehensive structured workbooks containing more than 480 pages of material.Throughout the program you will find practical exercises, reflection activities, tools, templates and strategies designed to help you apply what you learn.Video lessons include adjustable playback speeds, captions and word highlighting. You receive 365 days / 12 months access to the complete program, and completion certificates are provided.
What Are the Five Modules?The Adult ADHD Foundations Program™ includes:
Adult ADHD Emotional Regulation — understand emotional triggers, intensity, overwhelm and impulsive reactions, and develop practical emotional-regulation strategies.
Adult ADHD Executive Function — work on task initiation, organisation, planning, prioritising, working memory and follow-through.
Adult ADHD Goal Setting — turn ideas into realistic goals, break them into manageable actions and develop strategies for maintaining progress when motivation changes.
Adult ADHD Time Management — explore your relationship with time and develop practical approaches to planning, prioritising, routines and procrastination.
Adult ADHD Rejection Sensitive Dysphoria — explore sensitivity to criticism and perceived rejection, recognise triggers and develop more intentional ways of responding.
Who Is the Program Best Suited For?The program may be particularly useful if ADHD-related difficulties affect several areas of your everyday life.You may recognise difficulties with emotional overwhelm, organisation, procrastination, starting tasks, managing time, following through on goals or coping with criticism and perceived rejection.If you look through the five modules and think, “I struggle with several of those,” the Foundations Program gives you one structured place to work across the broader pattern.
Do I Need a Formal ADHD Diagnosis?No. You do not need a formal ADHD diagnosis to access the program.The material is designed around difficulties commonly experienced by adults with ADHD, but the program is educational and cannot determine whether you have ADHD.ADHD diagnosis requires an appropriate clinical assessment that considers symptoms, developmental history, functioning and possible alternative explanations for those difficulties (American Psychiatric Association, 2022).If you are unsure whether ADHD applies to you, consider discussing your experiences with an appropriately qualified health professional.
Do You Work With Children or Teenagers?The Adult ADHD Foundations Program™ is designed for adults.I do not work with children through Collins Psychology due to the fully online nature of my business, and I do not provide child-focused individual therapy or clinical services.I do, however, offer a separate psychologist-developed online skills program for young people aged 11–18.The CORE Foundations Program™ — A Psychologist-Developed Skills Program for Young People Aged 11–18The CORE Foundations Program™ is specifically designed for young people and is separate from the Adult ADHD Foundations Program™.
EXPLORE THE CORE FOUNDATIONS PROGRAM™ →
Is the Adult ADHD Foundations Program™ Therapy?No.The Adult ADHD Foundations Program™ is a self-paced educational program. It is not psychotherapy, counselling or individual psychological treatment.It does not provide personalised assessment, diagnosis, crisis support or individual treatment. Its purpose is to help you better understand ADHD-related patterns and explore practical strategies independently.
Is the Program Based on CBT?The program is CBT-informed and also incorporates mindfulness and practical adaptive approaches.Cognitive behavioural interventions have been studied in adults with ADHD, with research supporting benefits for ADHD symptoms and related functioning (Young et al., 2020). NICE also recommends structured ADHD-focused psychological intervention, which may include elements of CBT, when non-pharmacological treatment is indicated for adults with ADHD (National Institute for Health and Care Excellence [NICE], 2018).The Adult ADHD Foundations Program™ itself is an educational program and is not equivalent to therapist-delivered CBT or psychotherapy.
Who Developed the Adult ADHD Foundations Program™?The Adult ADHD Foundations Program™ was developed by Elaine Collins, Psychologist, drawing on psychological research and evidence-informed approaches relevant to adult ADHD.The program translates psychological concepts into practical strategies, exercises and tools that can be applied to everyday situations.
Is the Program Self-Paced?Yes.There are no weekly classes or deadlines to keep up with. You can pause lessons, return to material and work through the modules around your own schedule.The program provides structure, but you decide how quickly you move through it.
Can I Complete the Modules in Any Order?Yes.The five modules complement one another, but you do not need to complete them in a rigid sequence.You might begin with Emotional Regulation because overwhelm is creating the most difficulty right now, move to Time Management when work becomes busier and return to Executive Function when organisation or task initiation becomes more important.Start with the area that feels most relevant to you.
Do I Have to Complete All Five Modules at Once?No.The program is designed to be flexible. You can work through one module, practise what you have learned and return to another module later.There is no expectation that you complete the entire program in a few weeks.
How Long Do I Have Access?The complete Adult ADHD Foundations Program™ includes 365 days / 12 months access to all five core modules.Individual modules purchased separately include 180 days / 6 months access.This gives you time to work gradually, practise strategies and return to lessons when they become relevant.
What If I Don't Finish?You have 12 months of access, so there is no need to race through five modules.Start where you need the most support. Complete a few lessons. Use the workbook. Try something. Come back when you are ready.There is no prize for finishing fastest.The value is in using what helps when you need it.If you need longer than your original access period, an extension can be arranged for a nominal fee upon request.
Can I Extend My Access?Yes.If you reach the end of your original access period and would like more time to complete or revisit the material, additional access can be arranged for a nominal fee upon request.This applies to both the 12-month Foundations Program and individual modules after their standard six-month access period.
Are the Workbooks Included?Yes.Each module includes its own comprehensive structured workbook.Across the complete Foundations Program, you receive more than 480 pages of workbook material containing exercises, reflection activities, practical strategies, tools and templates.The workbooks are designed to help you apply what you learn rather than simply watch the video content.
Do I Have to Complete Every Workbook Exercise?No.The exercises are there to help you explore your own patterns and apply the material.You do not need to complete every activity for the program to be useful. Focus on the exercises and strategies that are most relevant to you and return to other sections when they become useful.
Are the Videos Designed With ADHD in Mind?The program has been designed with flexibility in mind.Video lessons are divided into manageable sections and include captions, word highlighting and adjustable playback speeds, allowing you to adapt how you engage with the material.Each module is also supported by a structured workbook, so you are not expected to remember everything from the videos alone.
How Much Does the Adult ADHD Foundations Program™ Cost?The complete Adult ADHD Foundations Program™ costs €749.This includes all five core modules and 365 days / 12 months access.Individual modules are also available separately, with prices starting from €297 per module.A payment-plan option is available for the complete Foundations Program.
How Much Do I Save by Choosing the Complete Program?Individual module prices vary and start from €297 per module.Based on the current combined value of the five modules, the complete program is valued at €1,635.The Adult ADHD Foundations Program™ costs:€749Save €886 The €749 program price works out at approximately €150 per module within the complete five-module program.
Can I Purchase Just One Module?Yes.If one area is clearly creating most of the difficulty right now, you can purchase that module individually.Individual modules are available from €297 per module and include 180 days / 6 months access.You can choose from Emotional Regulation, Executive Function, Goal Setting, Time Management or Rejection Sensitive Dysphoria.If several areas affect you, the complete Adult ADHD Foundations Program™ gives you all five core modules for €749 with 12 months of access.
Is a Payment Plan Available?Yes.A payment-plan option is available for the Adult ADHD Foundations Program™, allowing you to spread the cost rather than paying the full €749 at once.
Can I Access the Program From Outside Ireland?Yes.The Adult ADHD Foundations Program™ is delivered completely online and can be accessed worldwide.Because it is self-paced, you can work through the material around your own schedule and location.
Do I Receive a Completion Certificate?Yes.Completion certificates are provided for the program modules.
What Is Emotional Dysregulation in ADHD?Emotional dysregulation refers to difficulties managing the intensity, duration or expression of emotions.It is not currently listed as one of the core diagnostic criteria for ADHD in the DSM-5-TR (American Psychiatric Association, 2022). However, research indicates that emotional-regulation difficulties are commonly experienced by adults with ADHD and can contribute to functional difficulties (Soler-Gutiérrez et al., 2023).The Emotional Regulation module explores triggers, emotional intensity, impulsive reactions and practical strategies for responding when emotions begin escalating.
What Is Executive Function in ADHD?Executive functions are higher-order processes involved in areas such as planning, organisation, working memory, inhibition and goal-directed behaviour.Research has identified executive-function difficulties among adults with ADHD, although the exact pattern varies between individuals (Boonstra et al., 2005).The Executive Function module helps you explore where these difficulties appear in your own life and develop practical strategies for starting, organising and following through on tasks.
Why Can Time Management Be Difficult With ADHD?Research suggests that adults with ADHD can experience differences in aspects of time perception and time management, although individual experiences vary (Mette, 2023; Metcalfe et al., 2024).The Time Management module helps you explore your own patterns around time estimation, planning, prioritisation, procrastination and routines rather than assuming one time-management system will suit everyone.
What Is Rejection Sensitive Dysphoria?Rejection Sensitive Dysphoria, often shortened to RSD, is a term commonly used to describe particularly intense emotional responses to perceived rejection, criticism or disapproval.RSD is not currently a formal psychiatric diagnosis, and research on the specific RSD construct remains limited. However, adults with ADHD have described significant experiences of criticism and its emotional impact (Beaton et al., 2022).The module focuses on recognising triggers, examining interpretations, understanding emotional responses and developing more intentional ways of responding to criticism and perceived rejection.
Is Rejection Sensitive Dysphoria an Official ADHD Diagnosis?No.Rejection Sensitive Dysphoria is not a formal diagnosis in the DSM-5-TR and is not a required feature of ADHD (American Psychiatric Association, 2022).The term is used to describe experiences of strong emotional sensitivity to perceived criticism, rejection or disapproval. The module uses the term because many adults recognise the experience, while making clear that the specific RSD construct has a limited research base.
Why Are the Five Areas Combined Into One Program?Because ADHD-related difficulties can interact in everyday life.Difficulty starting a task may lead to time pressure. Time pressure can increase overwhelm. Overwhelm may increase emotional reactivity. Criticism following the situation may then make it harder to return to the original goal.Research documents difficulties involving executive functioning, emotional regulation and time-related processes in adults with ADHD (Boonstra et al., 2005; Mette, 2023; Soler-Gutiérrez et al., 2023).The Foundations Program allows you to build skills across these interconnected areas rather than repeatedly focusing only on whichever difficulty is most noticeable at that moment.
What Does the Adult ADHD Reflection Quiz Tell Me?The Adult ADHD Reflection Quiz helps you explore which ADHD-related patterns are currently placing the most pressure on your everyday life.Your personalised results include your top ADHD patterns ranked, a personalised results breakdown, practical strategies relevant to your patterns and clear next steps.The quiz is an educational self-reflection tool and does not diagnose ADHD.
TAKE THE 5-MINUTE ADULT ADHD QUIZ →
Can the Quiz Help Me Decide Whether to Choose One Module or the Full Program?It can help you reflect on where your greatest difficulties currently lie.If one pattern clearly stands out, you may prefer to begin with the corresponding individual module.If several patterns rank highly or you recognise overlap across emotional regulation, executive function, goals, time management and sensitivity to rejection, the complete Foundations Program gives you access to all five areas.The decision remains yours. The quiz is designed to give you information that can make that choice clearer.
Is the Program Suitable if I Am Newly Diagnosed With ADHD?It may be.Receiving an ADHD diagnosis can involve learning a great deal about how ADHD affects different areas of your life.The Foundations Program provides structured education and practical strategies across emotional regulation, executive functioning, goals, time management and sensitivity to criticism or rejection.It does not replace the individual advice provided by the health professional involved in your diagnosis or ongoing care.
Can I Use the Program if I Suspect I Have ADHD but Have Not Been Assessed?Yes.You can access the educational material without a formal diagnosis.However, the program should not be used as a substitute for assessment. If you are experiencing significant or persistent difficulties and want to know whether ADHD is the appropriate explanation, consider seeking an assessment from a suitably qualified health professional.
Will This Program Cure My ADHD?No.ADHD is a neurodevelopmental condition, and the Adult ADHD Foundations Program™ does not claim to cure or eliminate ADHD (American Psychiatric Association, 2022).The purpose of the program is to help you better understand relevant patterns and develop practical strategies that may make particular aspects of everyday life easier to manage.
Will the Program Replace ADHD Medication?No.The program does not provide medical advice and should not be used to start, stop or change prescribed medication.Medication decisions should be discussed with the health professional responsible for your medical care.The program can be used as an educational resource whether or not you currently take ADHD medication.
Can I Use the Program if I Take ADHD Medication?Yes.The program is educational and can be used whether or not you take ADHD medication.It does not replace medication management or medical care. Questions about medication, dosage, side effects or changes to treatment should be discussed with your prescribing health professional.
Can I Use the Program if I Am Already Seeing a Psychologist, Psychiatrist or Other Health Professional?Yes.Because the Adult ADHD Foundations Program™ is an educational resource, you can use it alongside other professional support.If you are already receiving psychological, psychiatric or medical care, continue following the individual advice and treatment recommendations provided by your treating health professionals.
Will Every Strategy Work for Me?No, and you are not expected to use every strategy.ADHD does not look identical from one person to another, and a strategy that is useful for one person may not be useful for somebody else.The program gives you a range of approaches to explore so that you can identify which tools are most relevant and practical for your own patterns, circumstances and everyday life.
What If My Difficulties Are More Severe Than a Self-Paced Program Can Support?A self-paced educational program will not be the right level of support for everyone.If you are experiencing severe or rapidly worsening psychological symptoms, significant impairment, major trauma-related difficulties, thoughts of harming yourself or another person, or concerns about your safety, seek individual support from an appropriately qualified health professional.The Adult ADHD Foundations Program™ is not a substitute for personalised medical, psychological or psychiatric care.
This self-paced module provides a step-by-step guide to improving sleep using CBT, mindfulness and adaptive behavioural strategies. You will learn how ADHD affects sleep, build effective bedtime routines, practise evidence-based sleep hygiene, and use relaxation techniques to calm a busy mind. You will also learn how to manage insomnia, delayed sleep phase, night waking, and develop sleep strategies that fit your ADHD brain. This module helps you create a sleep system that works with you, not against you.
This self-paced module helps adults with ADHD improve focus, mood and energy through nutrition and movement. You will learn how food affects attention and emotional regulation, plan ADHD-friendly meals, reduce decision fatigue, and build simple eating routines. You will explore how exercise supports ADHD, identify the types of movement that suit you, and build realistic routines that last. This module is about creating sustainable habits that support your brain, not perfection.
This self-paced module supports adults with ADHD to manage family life with more confidence and less overwhelm. You will learn how ADHD affects parenting, how to organise your home, build flexible routines, manage time and reduce stress. You will practise communication skills, stress-reduction techniques, and strategies for school mornings, homework, transitions and bedtime. This module helps you create a calmer family rhythm that supports both you and your children.
This module guides adults through understanding ADHD, neurodiversity and late diagnosis using CBT-informed strategies. You will learn what ADHD is, how it shows up differently across people, and how to make sense of being diagnosed later in life. You will reframe ADHD through a neurodiversity lens, identify strengths alongside challenges, and learn practical strategies for executive function, emotional regulation, sleep and procrastination. This module helps you rebuild your self-story with understanding, clarity and compassion.
Have questions about our educational programs? We’re here to help!
Our private services are not appropriate for acute incidents or urgent support.
If you are in crisis, crisis assessment and support services are available 24 hours a day in Ireland. You can contact Samaritans on 116 123, your local GP or out-of-hours GP service, or attend your nearest Accident and Emergency (A&E) department.
In an emergency, dial 112 or 999.
Our evidence-based programs for adults with ADHD support targeted areas such as emotional regulation, executive functioning, goal setting, time management, rejection sensitive dysphoria (RSD), sleep, focus, and parenting.