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Eight module program

Thriving with ADHDAn online ADHD toolkit and program for adults

A practical, research informed program from Dr. Meg Kapil. You are taken through a three layer process: steady the foundation, learn to regulate stress and emotion, and then build self-management that actually fits your brain.

Get started See pricing $99 a year

Built by Dr. Meg Kapil, PhD, from twelve years of ADHD-focused work, within twenty five years of clinical practice. Try it for 30 days; if it is not for you we refund you in full.

8 modules 11 videos, about 2.5 hours Full workbook Go at your own pace Your answers stay on your device

What you get for $99 a year

One year of access, for one person, on up to three devices such as your phone, your tablet, and your computer. Renews yearly. You can cancel it.

8 modulesBuilt as three layers. Each one is short and finishes something, so you are never left holding an unfinished thing.
11 videosDr. Meg Kapil talking you through each idea. About two and a half hours in total, and no single video runs past 20 minutes. Pause them, rewatch them, or skip them.
The full workbookEvery worksheet from the Thriving with ADHD workbook, filled in on your phone rather than printed and lost.
Downloadable answersAny activity can be downloaded as a PDF with your name and the date on it, so you can keep it or take it to an appointment.
The 3A ToolkitAwareness, Assign a Label, Action. The regulation method the whole practice is built on, taught inside the program.
Your own paceThe program suggests a next step and shows you where you are. You are free to ignore it and go anywhere you like.
What this is not.

It is not therapy, and it is not a diagnosis or a medication decision. It is education, and it is meant to sit beside whatever care you already have. There is no single solution that works for every person with ADHD, so the program gives you options rather than one prescription, and asks you to keep the ones that work for you.

Prices are billed in Canadian dollars in Canada and in US dollars everywhere else.

The three layers

Each layer rests on the one below it. That is why the order matters, and why the program does not begin with tips and hacks.

Foundation
A strong foundationMental health, habits, strengths and support. Steady ground first.
Layer one
Stress and emotion regulationYour body budget, and what your stress response needs.
The 3A ToolkitNotice it, name it, and act on it.
Layer two
Relationship with yourselfValues, strengths, shame and self-compassion.
Relationships with othersThe three circles and the co-regulation bridge.
Layer three
Self-managementPlanning, starting and following through.
Attention and motivationWorking with attention, motivation and procrastination.
Carrying it forward
Change and your future selfChange is a practice, not a switch.

What to expect

You are in control

Pause a practice, skip it, or rewatch a video. Nothing is locked, and nothing times out. The program suggests a next step, and you are free to ignore it.

Options, not prescriptions

There is no single strategy that works for everyone with ADHD. Each module gives you several to try, and you keep what fits.

Short pieces

Every module shows what it costs you in time before you open it, so you can match it to the capacity you have today rather than the capacity you wish you had.

A plan that is yours

You build a personal plan as you go. The activities are yours to write, download, and keep.

Practise when calm

Skills are learned when you are calm or mildly stressed, not in the middle of a crisis. The program is deliberate about this.

It is education, not therapy

This program teaches and supports. It is not a substitute for therapy, and it does not diagnose.

"Because looking at stress regulation and relationships can bring you into contact with difficult sensations, emotions, and memories, you stay in control throughout. You can pause, skip, or come back later." Dr. Meg Kapil

The eight modules

  1. A Strong FoundationMental health, character strengths, positive emotion, mindful awareness, values, and the people who support you.
  2. Stress, Emotion, and the Body BudgetWhat stress is, demands against resources, the three stress states, and interoception.
  3. The 3A Toolkit and the DebriefAwareness, Assign a label, Action. Then the Debrief, for updating the old stress recording.
  4. Being in Good Relationship with YourselfValues, character strengths, authenticity, shame and shame shields, and self-compassion.
  5. Relationships with Other PeopleThe three circles, the co-regulation bridge, and adjusting expectations across circles of friendship.
  6. Self-Regulated LearningUnderstand, plan, use supports, reflect, and the ADHD challenges underneath: attention, working memory, time, and reward.
  7. Attention, Motivation, and ProcrastinationGetting to know your attention, building motivation from success, and what procrastination is doing.
  8. Change, and a Letter to Your Future SelfChange is a practice, not a switch. What you carry out of the program.
Who it is for. Adults with ADHD, whether diagnosed recently or long ago, and the people who support them. No prior knowledge is needed.

Ready when you are

$99 a year. The program is open now.

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