Coping and tools in everyday life: Guided self-help for ADHD

The treatment program consists of various modules that provide thorough psychoeducation, concrete tools, and effective coping strategies. The content is tailored to an Attention-Deficit/Hyperactivity Disorder brain and is delivered through a well-balanced mix of:

• Videos and text: Easy-to-understand explanations of the biological mechanisms behind your challenges.
• Templates and tools: Practical worksheets, such as sleep diaries and barrier-mapping tools to help identify your own patterns.
• Step-by-step exercises: Reflections and tasks designed to help you build and reinforce new habits.

Key themes in the program:

• Identity and self-esteem: How to distinguish between ADHD-related functional challenges and your value as a person.
• Sleep and circadian rhythm: Understanding why the ADHD brain resists bedtime, and how to create ADHD-friendly sleep routines.
• Work life: How to leverage your strengths at work and prevent burnout.
• Relationships: Communication, handling criticism, and reducing everyday friction with those close to you.

Change takes time, and most people benefit from 3–5 sessions with a psychologist in addition to their own work between consultations.

• Step 1: Book your first session
  You can easily schedule an appointment with one of our psychologists through the Dr.Dropin app or online under "ADHD-assessment".
• Step 2: Getting started and access
  In the first consultation, you and your psychologist map out your needs. You will then receive a link that gives you full access to the self-help program in Motimate.
• Step 3: The path forward
  You work through the modules at home, and in the following sessions you and your psychologist evaluate and adjust the tools together to ensure steady progress with your ADHD