Structuredsupport,
lastingchange

How each session works

1. i

   A pattern you recognise

   Each session sets out what it is about, then someone living the pattern, so you can see it clearly before we look at what sits behind it.

2. ii

   What is actually happening

   A plain explanation of the brain function the session works with, drawn from the work of Dr Russell Barkley, Dr Thomas E. Brown, Ari Tuckman, Dr Edward M. Hallowell and Dr John J. Ratey.

3. iii

   A guided recording

   A hypnosis recording that gives your brain a felt experience of the pattern working more smoothly, rather than a strategy to remember. Each listen reinforces the same pathway.

4. iv

   Small things to try, and what to notice

   A few practical suggestions, and a short note on the quiet shifts worth watching for.

The eight sessions

1. 01

   Focus and concentration

   Attention and distractibility · Draws on Dr Russell Barkley

   AudioFocus & Concentration

   If you have been told your whole life to concentrate harder, this session starts somewhere else. It works with the difference between being able to focus and being able to choose where that focus goes, and with the skill that matters most when attention wanders: noticing the drift and returning without the usual frustration. Many people describe an unusual mental quiet while the recording plays, and that is the state it gives you to practise in.

   What to notice: Notice attention returning a little more easily, and a quieter response when you catch it drifting.

2. 02

   Impulse control

   Impulsivity and reactivity · Draws on Dr Russell Barkley

   AudioPause Before Action

   This session is about the gap between something happening and how you respond to it, and for many people that gap is very small. It works towards a natural pause rather than holding yourself back by force, including the physical side of it: the tension, the surge of energy, the lean towards acting. The recording practises noticing an impulse, feeling it, and then choosing what to do with it.

   What to notice: Notice the small moments: an urge caught before it became an action, a breath before a reply.

3. 03

   Time awareness

   Time blindness and future orientation · Draws on Dr Russell Barkley

   AudioTime Awareness

   Time blindness is not disorganisation or a planning failure, it is a genuinely different experience of time itself, and simply having a name for it tends to be a relief. This session works on making the future feel more real and more present in everyday decisions. The recording takes you into a detailed, sensory experience of your own future, and uses rhythm and pacing to build a felt sense of time passing.

   What to notice: Notice whether what is coming up starts to feel closer, and whether you begin things a little earlier.

4. 04

   Emotional regulation

   Emotional intensity and reactivity · Draws on Dr Thomas E. Brown

   AudioCalm & Control

   Feeling things more intensely, more quickly, and taking longer to recover is a central part of the ADHD experience for many adults, and it rarely gets named. This session works with the timing gap between an emotion arriving and the steadying response catching up, including the way criticism can land. The recording settles the nervous system, builds an anchor you can use outside the session, and revisits familiar triggers while you are calm.

   What to notice: Recovery time often shifts before reaction size does, so watch how quickly you come back to yourself.

5. 05

   Getting things done

   Task completion and follow-through · Draws on Ari Tuckman

   AudioComplete What You Start

   This session is about the wall between knowing what you need to do and actually doing it, especially with tasks that are nearly finished and no longer interesting. Ari Tuckman calls ADHD a performance disorder rather than a knowledge disorder, and this session works in that gap. It comes at it from three sides: the dread that builds around jobs left sitting, what a smooth start to finish actually feels like, and the satisfaction of finishing, which for many people barely registers.

   What to notice: Many people notice stuck tasks feeling lighter, and a small but real sense of satisfaction when something gets finished.

6. 06

   Organising the mind

   Working memory and mental clarity · Draws on Dr Thomas E. Brown

   AudioOrganise Your Mind

   Working memory is the part of the mind that holds things while you use them, and when it is unreliable everything starts to feel like clutter. This session works with that holding space, and with the background anxiety of always being about to drop something, which quietly uses up the same capacity. The recording builds a clearer inner workspace and practises staying with one thing at a time.

   What to notice: Notice moments of mental tidiness, and small intentions followed through without the usual detours.

7. 07

   Overcoming procrastination

   Task initiation and avoidance · Draws on Dr Edward M. Hallowell

   AudioTake Action Now

   ADHD procrastination is not simply avoiding something unpleasant, it is a brain that struggles to generate the energy to begin, however much you want to. This session works with the way the ADHD brain engages through interest, novelty and meaning rather than importance, and looks at what your brain actually needs in order to begin. The recording connects tasks to what genuinely matters to you, eases the dread that has gathered around them, and rehearses the hardest part: the first thirty seconds.

   What to notice: Notice slightly easier starts, and less time spent in the negotiation before you begin.

8. 08

   Self-motivation

   Motivation and internal drive · Draws on Dr John J. Ratey

   AudioMotivated & Driven

   This last session goes to motivation itself, not the bright burst that comes with a deadline or a new idea, but the steadier kind that keeps things moving when urgency is not there. It works with why motivation tends to arrive in waves, and with the way acting on your own drive, even in a small way, builds the evidence that makes the next time a little easier. It also draws the seven sessions before it together into one experience.

   What to notice: Notice a quieter sense of your own capability, and come back to this one whenever motivation dips.

You are not trying to become a different person. You are building a way of working with the brain you already have.