in Adulthood.
Before we think,
let's land.
Your ADHD brain just came from 47 tabs. Let's close some.
Land first.
Content later.
You don't have to be "on" in here. You just have to show up. Which you did. That counts.
How we do group.
- What's shared here stays here.
- One voice at a time — yes, we know, hard for us.
- Pass is always okay. No performance required.
- We're not here to fix each other. We're here to witness each other.
- If you need to move, stim, doodle, or step out — do it. Your nervous system comes first.
How's the week
been really?
Pick a number. Give it one word. That's it.
(This is just the facilitator's view — each person shares verbally)
Most of us grew up
thinking ADHD meant
hyper kid in class.
That's not most of us. Let's get real about what it actually looks like in adulthood.
Click each one. See if it's you.
The CEO is understaffed.
Planning, starting, switching, finishing — all require more fuel than they do for neurotypical folks.
Only two times exist.
Now, and not now. Future consequences feel abstract until they're suddenly today.
Feelings hit harder, faster.
Rejection feels like a full-body attack. RSD — Rejection Sensitive Dysphoria — affects 99% of ADHD adults. For 30-50%, it's severely disabling.
The science: Low dopamine + norepinephrine = your brain's rejection filter is broken. The pain is neurological, not weakness.
Attention runs on INCU.
Interesting · Novel · Challenging · Urgent. Not importance. Never importance.
Which one
hit the hardest
this week?
No fixing. No advice. Just naming.
Rejection Sensitive
Dysphoria.
It's not sensitivity. It's not being "too much." It's a neurological response that 99% of ADHD adults experience.
The extra cost we pay.
Money. Time. Energy. Relationships. Self-worth. Naming it ≠ shame. Naming it = disarms it.
Pick one thing. Try it once.
I'm not giving you 20 strategies. You'll forget 19. One experiment. One week.
"This week,
I'm going to try
___."
Saying it out loud in front of the group = 10x stickier.
One sentence.
What are you
taking with you?
No pressure. No profound. Just one real thing.
Showing up tonight? That counts. See you next week.