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# Executive Function & ADHD Group

## First Meeting: Welcome, Connection & Understanding Your ADHD Brain

Do you know exactly what needs to get done, yet still can't seem to start? Do you lose track of time or feel like you're always one step behind, no matter how hard you try? Do you have many many great ideas, know what you have to do, but can't seem to put it in to action?

If so, you are not alone, and you are in the right place.
Living with ADHD or executive functioning challenges can feel exhausting. Many people also feel misunderstood, judged, or isolated because these struggles are often invisible to those around them.

This group was created to offer something different: a supportive community where adults can learn practical, realistic strategies, connect with others who genuinely understand, and build skills that make everyday life feel more manageable. Whether you have a formal ADHD diagnosis, suspect you may have ADHD, or simply struggle with executive functioning, you are welcome here.

### Who Runs This Group

Our groups are facilitated by experienced, registered psychotherapists who specialize in ADHD and executive functioning. You will be learning from professionals who understand both the clinical research and the everyday reality of living with these challenges.

### In Our First Meeting, We Will:

  • Meet one another in a welcoming, judgment free environment.
  • Learn what executive functions are and how they influence daily life.
  • Explore how ADHD affects the brain, including attention, motivation, emotional regulation, working memory, planning, organization, and task initiation.
  • Understand why many ADHD related behaviors stem from differences in brain networks and dopamine regulation, not from a lack of intelligence, motivation, or effort.
  • Share experiences, only if and when you feel comfortable, and discover how many of your struggles are shared by others in the room.
  • Learn one practical strategy you can start using right away.
  • Leave with one small, achievable goal for the week ahead.

No one is ever required to share personal information. You are welcome to take part as much or as little as feels right for you.
Our goal is to create a space where you can learn, feel supported, meet like minded people, and build genuine connections with others who truly understand what living with ADHD is like.

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## Upcoming Meetings

Each session focuses on a different aspect of executive functioning and ADHD, while continuing to build connection and practical, usable skills.

Meeting 2: Understanding Motivation, Why You Want to Do It but Can't Start Learn why task initiation is so difficult, how motivation works differently in ADHD, and practical ways to move past procrastination.

Meeting 3: Conquering Procrastination Without Shame Understand why procrastination happens, identify your personal patterns, and learn evidence based strategies that make getting started easier.

Meeting 4: Time Blindness, Taking Control of Your Time Learn why estimating time is so challenging with ADHD and develop systems for planning, prioritizing, and following through.

Meeting 5: Managing Emotional Overwhelm and Rejection Sensitivity Explore emotional regulation, stress, frustration, and rejection sensitivity, and learn strategies to respond more effectively in emotionally intense moments.

Meeting 6: Creating Routines That Actually Stick Discover why traditional routines often fail for ADHD brains and learn flexible systems that are easier to maintain over time.

Meeting 7: Organization Without Perfectionism Develop simple strategies for organizing your home, workspace, digital life, and daily responsibilities, without becoming overwhelmed in the process.

Meeting 8: Managing Stress, Anxiety and ADHD Burnout Learn how chronic stress affects the ADHD brain, recognize the signs of burnout, and develop healthy recovery strategies.

Meeting 9: Relationships, Communication and Boundaries Explore how ADHD influences friendships, family relationships, dating, communication, conflict, and setting healthy boundaries.

Meeting 10: Building Confidence and Working With Your Strengths Identify your unique strengths, challenge negative self beliefs, and build confidence by learning to work with your brain instead of against it.

Meeting 11: Putting It All Together, Your Personal Executive Function Toolbox Review everything covered throughout the series, celebrate your progress, create an individualized plan for continued growth, and discuss ways to maintain accountability and support beyond the group.

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## Group Details

Session length: 90 minutes Fee: $50 per group session Handouts: After each session, you will receive a handout summarizing what was covered and the techniques discussed, so you can continue practicing between meetings.

## Questions?

If you have any questions about the group, please reach out. We are happy to help.
Email: info@calmnexus.com Phone: 437 421 2256
We look forward to meeting you and building a supportive community where everyone can learn, grow, and realize they do not have to navigate ADHD alone.

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