This week is all about building the foundations. Before you can create meaningful change, you need to understand how ADHD shows up for you, because no two ADHD brains are the same.

By the end of Week 1, you’ll have:

✔ A clear understanding of your unique ADHD profile

✔ Insight into your executive functions and how they affect daily life

✔ Clarity on the changes you want to create throughout ADHD Unlocked

✔ A clear vision of how you want your life to look and feel by the end of the programme

This is the week where everything starts to make sense. You’ll stop wondering why you’ve struggled for so long and start building a roadmap for where you’re going next.

This week is all about understanding why getting started can feel so difficult with ADHD, and learning practical strategies to make starting feel easier.

By the end of Week 2, you’ll have:

✔ A better understanding of how ADHD affects motivation and task initiation

✔ Awareness of the different barriers that can make tasks feel difficult to start

✔ A toolkit of ADHD-friendly strategies to reduce procrastination and overcome task paralysis

✔ Your own personalised Dopamine Menu to help you create momentum and make getting started feel easier

This is the week where you’ll stop asking, “Why can’t I just get started?” and start understanding what your brain needs to take action.

This week is all about creating routines that work with your ADHD. Instead of trying to force yourself into rigid routines that never seem to last, you’ll learn how to build flexible ones that fit your brain and your lifestyle.

By the end of Week 3, you’ll have:

✔ A better understanding of why traditional routines often don’t work for ADHD brains

✔ Awareness of the friction points that may be making your routines harder to stick to

✔ A personalised routine of your choice (morning, evening, work, housework or another area of your life) designed using ADHD-friendly principles

✔ A simple framework you can use to build, adapt and maintain routines as your life changes

This is the week where routines stop feeling like something you have to force, and start becoming something that actually supports you.

This week is all about understanding why emotions can feel so intense with ADHD and learning practical ways to support yourself when they do.

By the end of Week 4, you’ll have:

✔ A better understanding of emotional regulation and why ADHD can make it more challenging

✔ Practical tools you can use to regulate emotions in the moment

✔ An understanding of how self-criticism can keep emotional cycles going

✔ Your own personalised Emotional Regulation Toolkit to support you through difficult moments

This is the week where you’ll stop feeling like your emotions are controlling you and start feeling more equipped to navigate them with confidence.

This week is all about taking a step back, celebrating how far you’ve come and making sure everything you’ve learnt is working for your ADHD.

We’ll reflect on your progress, refine your strategies and make a plan to help you keep building momentum for the rest of the programme.

By the end of Week 5, you’ll have:

✔ Celebrated the progress you’ve made over the first four weeks of the programme

✔ Identified which strategies are working best for your ADHD brain

✔ Recognised any barriers, challenges or areas that need adjusting

✔ Created a personalised action plan with clear next steps to keep moving forward

This is the week where you’ll realise just how much progress you’ve already made, and leave feeling motivated and ready for the next stage of your ADHD journey.

This week is all about reducing your mental load by creating a trusted external system that helps you capture, organise and remember the things your ADHD brain struggles to hold onto.

By the end of Week 6, you’ll have:

✔ A better understanding of why organisation can feel so difficult with ADHD

✔ Your own personalised Second Brain system for capturing, organising and remembering information

✔ Practical ADHD-friendly strategies to reduce cognitive overload and stop relying on your memory

This is the week where you’ll stop trying to remember everything, and start trusting a system that remembers it for you.

This week is all about understanding why time can feel so difficult with ADHD and learning practical strategies to help you plan more realistically, manage your time and feel more in control of your day.

By the end of Week 7, you’ll have:

✔ A better understanding of time blindness, why ADHD affects your perception of time and why traditional time management advice often falls short

✔ A range of practical strategies to help you externalise time, reduce decision fatigue, plan around your energy, manage waiting mode and be on time more consistently

✔ Greater awareness of how long your everyday tasks actually take, allowing you to plan your time more realistically and with greater confidence

This is the week where you’ll stop feeling like time is constantly slipping away from you and start feeling more in control of how you spend it.

This week is all about understanding why so many ADHDers become highly self-critical, learning how to challenge the unhelpful beliefs you’ve developed over the years, and beginning to build a kinder, more supportive relationship with yourself.

By the end of Week 7, you’ll have:

✔ A better understanding of where your inner critic comes from, why self-criticism keeps you stuck, and why self-compassion is one of the most powerful tools for creating lasting change

✔ Practical tools to challenge limiting beliefs, reframe unhelpful thoughts and begin replacing them with more balanced, empowering beliefs

This is the week where you’ll stop measuring yourself against impossible standards and start building the self-trust and confidence to thrive with your ADHD.

This week is all about taking a step back, celebrating how far you’ve come and making sure everything you’ve learnt is working for your ADHD.

We’ll review what’s been most effective, troubleshoot any challenges and fine-tune your strategies so you can continue building momentum throughout the rest of the programme.

By the end of Week 9, you’ll have:

✔ Celebrated the progress you’ve made since the start of ADHD Unlocked

✔ Identified which strategies are working best for your ADHD brain

✔ Recognised any barriers, challenges or areas that need adjusting

✔ Created a personalised action plan with clear next steps to keep moving forward

This is the week where you’ll see just how far you’ve come, and make sure you’re creating strategies that will continue to support you long after the programme ends.

This week is all about building habits that actually last with ADHD.

Instead of relying on willpower or expecting yourself to be consistent every day, you’ll learn how to create habits that work with your brain, adapt to real life and are easy to get back to when you fall out of them.

By the end of Week 10, you’ll have:

✔ A better understanding of why traditional habit advice often doesn’t work for ADHD brains

✔ Practical strategies to build habits that feel achievable, flexible and sustainable

✔ A personalised plan for creating consistency without relying on motivation or perfection

✔ The confidence to get back on track quickly when life inevitably gets in the way

This is the week where you’ll stop thinking consistency means being perfect, and start building habits you can actually maintain.

This week is all about understanding why impulsivity happens with ADHD and learning practical strategies to help you pause before acting, so you can make choices that align with your goals rather than chasing the next dopamine hit.

You’ll explore how impulsivity can show up in different areas of life... from spending and eating to interrupting, saying yes too quickly and making decisions in the moment.

By the end of Week 11, you’ll have:

✔ Greater awareness of your own impulsive patterns and the situations that trigger them

✔ Practical ADHD-friendly strategies to create a pause between the impulse and your response

✔ A personalised toolkit to help you make more intentional decisions without relying on willpower alone

This is the week where you’ll stop feeling like you’re constantly reacting in the moment and start feeling more in control of your choices.

This week is all about bringing everything together into a personalised plan that will continue supporting you long after the programme ends.

You’ll reflect on your journey, celebrate how far you’ve come and create an ADHD Success Plan that helps you maintain your progress, navigate future challenges and continue building a life that works for your brain.

By the end of Week 12, you’ll have:

✔ A personalised ADHD Success Plan tailored to your strengths, challenges and goals

✔ A toolkit of your favourite strategies and systems to return to whenever you need them

✔ A clear plan for maintaining your progress and adapting your systems as life change

✔ The confidence to keep moving forward, knowing you have the knowledge, tools and support to thrive with your ADHD

This isn’t the end of your journey, it’s the beginning of a lifetime of understanding your ADHD, trusting yourself and using strategies that truly work for your brain..