“What I loved most was being a witness to others' journeys. I discovered I'm not so alone—or all that different!”
Join in on a five-week online learning and coaching adventure.
Together, we will explore ways in which you can reduce overwhelm and stress, you'll learn about internal and external systems that intersect with how we need to take care of ourselves and to make it easier, you'll learn our 4D ADHD System that you can use to take simple strategies and start applying them right away.
You will get guidance and support with lessons, weekly live sessions, access to our private online community platform with additional self-care resources and more; all designed for you to:
- Identify your strengths and learn how to apply them more effectively
- Gain more confidence in your day-to-day management of "all the things"
- Stop beating yourself up about what isn't working, and get in the habit of celebrating your successes
- Learn and get support with practicing mindfulness and stress-reducing techniques
- Take back control of your focus so you can reduce stress
- Expert guidance, peer support and accountability
- Learn how to be your own champion
...and much more!
Enroll today and begin fostering the SELF-Care you deserve. Our next program begins May 15, 2024
This is for you when...
You’re struggling to “do it all”, often caught in paralysis and overwhelm.
You know self-care is important, but it feels like just another thing to do on your to-do list.
You’ve started and stopped more times than you can count and need help establishing consistent self-care habits
You want to stop fighting against your ADHD symptoms and find a better way to work with them.
You've tried to figure it out and have even made progress, but have hit a wall and believe things could be even better.
You could benefit from the support of others but are looking for something other than a support group. You want something to change for the better.
You want to feel great about who you are, authentically.
Be the master of your own universe - rise above the chaos and learn how to replace overwhelm and stress with clarity, focus, and joy!
Self-care is for all of us!
Having or being ADHD often correlates to neglecting your own needs, because oftentimes we don't know what those needs are or that they even exist.
You want to change that.
Whether it is in your job or school, with family or friends... we know you do a lot of caring AND that somehow, somewhere along the line, you likely took yourself out of the equation.
You want to change that.
Living with chronic stress can have you vacillating between states of overwhelm, getting stuck, losing track of important things, and following emotions without realizing where they may lead you at any given moment.
You want to change that.
What was working for you before (managing "all the things") is no longer working for you. AND YET you feel you're too busy to deal with these things. You don't have time. You are starting to doubt that you can change. And there is that little voice keeping you safe... "who cares"?
You do. And we do too.
Just because you are the only one who can practice self-care
doesn't mean you have to go it alone. Not anymore.
We can make change happen, together.
By the end of this program you will have...
Empowerment Through Education: Understanding how ADHD affects you personally and professionally, turning perceived weaknesses into strengths.
Sustainable Routines: Routines that work with your ADHD, making self-care a consistent part of life, not just another task on the list.
Prioritization & Organization: Techniques to manage time effectively, prioritize tasks, and reduce feelings of being overwhelmed.
Increased Self-Awareness: Ability to consistently practice evidence-based mindfulness and relaxation techniques.
Stress Reduction Strategies: Ability to improve focus, reduce impulsivity, and better manage the stress that comes with balancing family, work, and caregiving.
Accountability & Structure: Guided by our 4D Self-care system and connected to your values, strengths, and resources.
Ongoing Support and Connection: Opportunity to continue your SELF-care journey alongside fellow self-care explorers in our private online community.
“Nowadays, I try to navigate life with as much grace as I can. Love is the answer. Who knew? Coach Lisanne knows and creates that knowing—deep in the bones—for all.”
5-week course outline
MODULE 1: Prelude to Self-Discovery
Embark on a journey to self-awareness
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- Making space and preparing for change
- What is SELF-Care - differentiate between true self-care and common misconceptions.
- Begin taking account of your current self-care practices and their impact on your life.
- Exploring your best hopes for your journey ahead
- Identifying systems at play and an introduction to the foundations of the 4D System for SELF-Care
- Understanding Attention and Focus
- Achieve a foundational awareness and direction for personal growth.
MODULE 2: The Power of Self-Care Architecture - Our 4D System
Structures that serve to support - shame free and without judgement. Finding freedom in trust and acceptance.
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- Align your strengths, values, and personal systems to construct (or build upon) your resilient and self-empowered life.
- Define desired outcomes for your self goals and utilize your core strengths and values to achieve them.
- Optimize existing structures and identify systems to enhance your self-care journey.
- Explore our self energy management - awareness, regulation and ongoing management of our internal and external systems
- Notice and name the inner dialogue, the stories and the beliefs that get in our way of unsticking ourselves from the stuck. Taking action from a place of compassion and kindness - with deep care.
- Find joy in freedom - ways of being that align with your desired outcome - engaging in your systems and communities that support and foster flexibility and firmness advocating for your needs.
- Reframe observations and stretch cognitive flexibility inviting joy and into the fiber of your foundational system of care.
MODULE 3: Cultivating joy and Embracing the Journey Ahead
Learn to navigate life's uncertainties with a playful experimental approach. Project your intentions and practice them with purpose, paving the way for your self-care journey.
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- Revisiting ways in which we can support our attention and memory functioning in service of our self-care and beyond.
- Embrace the autonomy of choice and maintain focus on your actions and their positive effects.
- Systems of accountability, and feedback - finding ways that work best for you and having support as you implement your individual and adaptive system for self-care
- Planning forward - reviewing and refining your strategies, celebrating highlights of your growth in the program and creating a future roadmap for sustainability supports in your new 4D system - ready to go!
Meet your coaching creators
Lisanne Thomas
Professional Certified ADHD Coach, Board-Certified Health and Wellness Coach, Certified Life and Solution-Focused Brief Coach.
Cassandra Cumpson
Board-Certified Health and Wellness Coach, College Professor, Author of two international publications.
Their story
Cassandra and Lisanne met at one of the world's top nutrition coaching and training authorities. Tasked with leading a year-long coaching program dedicated to transformative change, they quickly discovered how seamlessly their superpowers complemented each other...
We hope you'll join us on an ADHD journey of self-discovery
Sign up today and begin transforming your life one structured step at a time!
“We came together as individuals, not based on work, or common interests...just some people looking to work on ourselves in the company of others, with no judgement.”