Know more about ADHD Support Program with Erica McColman

GOALS- Actual vs Ideal self, where are we headed? Anchor the goal in visualization FOUNDATION: Food and nutrition assessment, where are we starting and where do we want to end up in 8 weeks from now. Create a health map and look at: Hidden allergies Environmental toxin exposures family genetics, health growing up to now

In this session, we’ll explore how nutrition impacts cognitive function, with a focus on supporting individuals with ADHD. You’ll learn what foods can help improve focus, regulate mood, and stabilize energy levels, as well as which ones to avoid due to their potential to worsen symptoms. Key topics include: Foods to Eat for ADHD: Learn about nutrient-rich foods that support brain function, including those that promote balanced neurotransmitters and blood sugar levels. Foods to Avoid: Identify common dietary triggers that may exacerbate ADHD symptoms, such as processed sugars, artificial additives, and certain food allergens. Balancing Blood Sugar: Discover how to maintain stable energy and mood throughout the day by choosing the right combinations of carbs, proteins, and healthy fats. Incorporating Protein: Simple strategies to add more protein to your meals and snacks, essential for maintaining focus and energy. Identifying Food Intolerances or Allergies: Learn to recognize signs of food sensitivities that may affect cognition, behavior, and overall health. By the end of this session, you'll have practical tips for integrating ADHD-friendly foods into your daily routine, creating a balanced diet that supports your brain and body.

This session focuses on the critical role sleep plays in managing ADHD. You’ll learn about the unique relationship between sleep and the ADHD brain, why restful sleep is essential for cognitive and emotional health, and how sleep affects focus, mood, and overall well-being. Key topics include: The ADHD Brain and Sleep: Understand why individuals with ADHD often face sleep difficulties and how these challenges can worsen ADHD symptoms. Impact of Sleep on Focus and Mood: Learn how poor sleep can disrupt attention, memory, and emotional regulation, and why good sleep is vital for optimal brain function. Creating a Healthy Sleep Routine: Discover practical strategies to improve the quality of your sleep, helping you wake up more refreshed and ready to tackle the day. By the end of this session, you’ll have a deeper understanding of the importance of sleep and actionable steps to create a sleep routine that supports your ADHD management.

In this session, we’ll explore how meditation can be a powerful tool for self-regulation in managing ADHD. You’ll learn how mindfulness practices can help you stay calm, improve emotional control, and bring clarity to your daily life. Key topics include: Meditation for ADHD: Discover how meditation supports focus, reduces impulsivity, and enhances self-awareness, helping you respond thoughtfully rather than react impulsively. Rejection Sensitivity Dysphoria (RSD): Learn how mindfulness techniques can help manage RSD, easing the emotional intensity and discomfort of perceived rejection. Supporting the Vagus Nerve and Nervous System: Understand how meditation stimulates the vagus nerve, promoting relaxation and regulating the nervous system, which is key to reducing stress and anxiety. Bringing Calm and Clarity: Learn how consistent meditation can bring more peace and clarity into your life, helping to manage the overwhelm that often accompanies ADHD. By the end of this session, you’ll have practical meditation techniques to support your emotional well-being, self-regulation, and overall mental health.

This session focuses on the powerful role exercise plays in managing ADHD symptoms. You’ll learn how physical activity can boost focus, improve mood, and help regulate energy levels. Key topics include: Exercise and ADHD: Discover how exercise stimulates the brain’s production of dopamine, norepinephrine, and serotonin, improving attention, motivation, and emotional regulation. Boosting Focus and Reducing Hyperactivity: Learn which types of exercise are most effective for managing hyperactivity and improving concentration. Stress Relief and Mood Improvement: Explore how regular physical activity reduces stress, eases anxiety, and enhances overall mood, supporting emotional balance. Building Sustainable Habits: Get tips for integrating exercise into your daily life, even with a busy schedule, to ensure long-term benefits for your ADHD management. By the end of this session, you’ll have a deeper understanding of how exercise can positively impact your brain and practical strategies for making physical activity a regular part of your routine.

In this session, you’ll be introduced to Cognitive Behavioral Therapy (CBT) techniques specifically designed to help you manage ADHD more effectively. CBT focuses on identifying and changing negative thought patterns and behaviors that may be contributing to ADHD challenges. Key topics include: Understanding CBT for ADHD: Learn how CBT can help with time management, organization, and emotional regulation by addressing unhelpful thinking patterns. Managing Impulsivity and Distractibility: Explore CBT techniques that can help reduce impulsive behavior and improve focus. Emotional Regulation and Stress Management: Discover strategies to manage emotional outbursts and reduce stress, promoting better self-control and resilience. Building a Toolbox of Coping Skills: Practice practical tools for managing everyday challenges, from breaking tasks into manageable steps to developing healthier thought responses. By the end of this session, you’ll have foundational CBT skills that can help you manage ADHD symptoms, improve emotional regulation, and foster positive behavioral changes in your daily life.

In this session, we’ll delve into the science behind why individuals with ADHD are more susceptible to addiction. ADHD brains are wired differently, and this can lead to challenges with impulse control, emotional regulation, and reward-seeking behaviors—factors that contribute to higher rates of addiction. Key topics include: The ADHD Brain and Reward Pathways: Understand how the ADHD brain struggles with dopamine regulation, the neurotransmitter involved in the brain’s reward system. This makes individuals with ADHD more prone to seeking immediate gratification, which can lead to addictive behaviors. Impulse Control and Risk-Taking: Learn how ADHD’s impact on executive function and impulse control makes it harder to delay gratification, increasing the risk of engaging in addictive substances or behaviors. Self-Medication and ADHD: Discover why many people with ADHD may turn to drugs, alcohol, or other addictive behaviors as a way to self-medicate and manage symptoms like restlessness, anxiety, or low self-esteem. Managing Addiction in ADHD: Explore strategies for addressing addiction in the ADHD population, from behavioral therapies to developing healthier ways of seeking dopamine and emotional regulation. By the end of this session, you’ll gain a deeper understanding of the biological and psychological factors that make ADHD brains more vulnerable to addiction, along with tools for managing these risks.

In this final session, we’ll consolidate everything you’ve learned throughout the program, providing you with a comprehensive toolkit of healthy coping mechanisms to manage ADHD-related overwhelm. This module emphasizes practical, sustainable strategies for self-regulation and emotional balance. Key topics include: Meditation (Yes, It Works!): While meditation might seem repetitive, it’s a proven method to calm the mind and reduce stress. Learn quick, accessible ways to integrate meditation into your daily life. Cognitive Behavioral Therapy (CBT) Techniques: Use CBT to identify negative thought patterns, manage impulsive reactions, and develop positive responses to challenges. You’ll reinforce your ability to stay focused and regulate emotions. Stress Eating with a Healthy Twist: Discover ADHD-friendly snacks like toasted pumpkin seeds and dark chocolate that not only curb cravings but support brain health and boost mood. Exercise for Emotional Balance: Revisit how movement helps reduce stress, improves focus, and releases built-up energy, making it an essential part of managing ADHD symptoms. Nutrition and Supplementation Support: Learn how to use nutrition and supplements to support brain function, balance blood sugar, and optimize your cognitive performance. Vagus Nerve Breathing Exercises: Practice simple breathing techniques that stimulate the vagus nerve, calming your nervous system and promoting relaxation. Time in Nature: Explore the powerful benefits of spending time outdoors to reset your mind, lower stress, and improve your overall mood. By the end of this session, you’ll have a complete set of personalized strategies, from CBT techniques to nutrition and supplementation, to help you manage stress, maintain emotional balance, and stay grounded in the face of ADHD-related overwhelm.