For clients
Awareness and Regulation Coaching (ARC)
Awareness and Regulation Coaching (ARC) is a series of online group coaching courses designed to help you understand your ADHD and develop strategies to manage it better. Each course runs for 6 weeks, for 90 minutes online, and builds skills to help you overcome the overwhelm of life with ADHD.
ARC has been designed and developed by Dr Judith Mohring, consultant psychiatrist, coach, therapist and educator. Judith is an expert trainer in adult ADHD and also lives with ADHD.
Module 1: Getting to Know Your ADHD
Module 2: Emotional Regulation
Module 3: Executive Function
Optional Add-On: Mindfulness Skills for ADHD
Module 1: Getting to Know Your ADHD
In this course we review current neuro-scientific understanding of ADHD to inform our experience of living with ADHD and develop strategies to overcome the overwhelm.
9 hours over 6 weekly sessions. £150 per session.
Payment plans can be arranged by emailing contact@adhded.co.uk
Funding Options:
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Adults in paid work in England, Wales and Scotland may receive some or all of the cost of ARC funded through an Access to Work Grant. For more information, please visit: https://www.gov.uk/access-to-work
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Participation in ARC may be considered a reasonable adjustment that your employer may wish to fund. If you are interested in requesting employer funding for this course, you can download the template letter below to send to your employer.
ARC Module 1 is a six-week introduction to understanding and managing ADHD. It blends neuroscience and coaching to help adults develop awareness, compassion and practical tools for living well with ADHD.
The course moves through six themed sessions - each one exploring a key part of the ADHD experience and offering strategies to surf the “tides” rather than sink beneath them.
Module 1: Course Overview
Week 1:
ADHD is tidal
Discover how ADHD works like the tides - with natural ebbs and flows in focus, energy and emotion - and learn the four guiding steps: Slow down, Be aware, Be kind, Take care. The first week lays the foundation for the whole ARC approach: awareness before change. We will explore ADHD as a pattern of tides - rising and falling levels of energy, focus and emotion. Using the “ARC Mantra” (Slow down, Be aware, Be kind, Take care), we begin developing mindful attention to their own rhythms and the role of neurotransmitters like noradrenaline. This week establishes self-awareness and compassion as essential first tools for managing ADHD.
Week 4:
The Default Mode Puppy
Meet your “Puppy” - the imaginative, emotional part of your mind. Learn to care for it with rest, play and gentle boundaries through your personalised Puppy Care Plan. Here the course introduces the Triple Network Model - the Puppy (Default Mode Network), the Path (Central Executive Network), and the Switch (Salience Network). The “Puppy” represents creativity, emotion and imagination - but also distraction. Through reflective exercises, we will each create a Puppy Care Plan to nurture rather than fight this part of ourselves, using rest, play, kindness and routine to stay balanced.
Week 2:
Surfing the Tides of ADHD
Understand how stress can both fuel and exhaust ADHD minds, and learn to balance motivation with recovery using the NUTS model and evidence-based rest. This session dives into how stress drives the ADHD experience - helping focus in short bursts, but leading to burnout when unmanaged. Through the NUTS model (Novelty, Unpredictability, Threat to Ego, Sense of Control), we will learn how to identify personal stress triggers and transform them into sources of motivation. Movement, rest and self-compassion are introduced as key practices for regulating these tides.
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Week 5:
The Path of Executive Function
Strengthen your “Path” - the brain’s planning and organising system - through practical tools, body-based mindfulness and strategies that support focus and follow-through. This week strengthens the Path - the executive function system responsible for planning, organisation and task completion. Using the metaphor of an “Executive Function Team,” we will identify personal strengths and gaps, and learn strategies to support both. Tools such as time-blocking, visual planning, mindfulness and embodied practices help improve focus and follow-through while reducing shame around inconsistency.
Week 3:
The Pez and the Piñata
Explore dopamine’s role in ADHD motivation - why boring tasks feel impossible and exciting ones all-consuming - and build your own Dopamine Menu to boost focus and balance. Dopamine regulation explains many ADHD experiences: the boredom, the bursts of hyperfocus and the love of novelty. Week 3 introduces this concept through the “Pez and Piñata” analogy, showing how ADHD brains crave high-interest rewards. We will build a Dopamine Menu of everyday rewards to sustain focus and energy, while learning to spot when hyperfocus tips into exhaustion.
Week 6:
ADHD, Emotions &
Surfing the Tides
Bring it all together by beginning to recognise, name and regulate emotions. Explore mindfulness and self-compassion as lasting tools for ADHD well-being. The final session integrates everything learned so far. We will begin to explore emotion regulation, understanding how feelings shape attention and behaviour. Through mindfulness and naming emotions (“Name it to tame it”), we will begin to calm the brain’s switching system and manage shame spirals. The course closes by reaffirming the ARC mantra - Slow Down, Be Aware, Be Kind, Take Care - as a lifelong guide for ADHD self-care.
Module 2: Emotional Regulation
Emotional dysregulation is one of the most universal and misunderstood aspects of living with ADHD. Because emotional regulation is part of the executive function system, ADHD brains often feel emotions more intensely, more suddenly and for longer. In ARC 2, in the same supportive group environment of ARC 1, we will unpack these emotions and teach practical ways to navigate emotional storms with awareness and compassion.
Across six weeks, ARC 2 helps you recognise your emotional patterns, set healthier boundaries, pause runaway thoughts, soothe shame spirals and manage the “emotional weather fronts” that shape everyday life with ADHD.
9 hours over 6 weekly sessions. £150 per session.
Payment plans can be arranged by emailing contact@adhded.co.uk
Additional Module: Mindful ADHD
Both mindfulness and exercise have been shown to improve ADHD symptoms. Actually doing them is a challenge for most ADHDers. In this course we learn easy to deploy mindfulness strategies which you can use while doing other things and which don’t require you to sit still. We also explore playful and creative ways to use our ADHD strengths to make exercise plans that work.
Launching soon. Join the waitlist below.
