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The Pebble ADHD Empowerment Programme
be who you want to be
What To Expect
Introducing the Pebble ADHD Empowerment Programme
A comprehensive framework tailored specifically for individuals with ADHD, diagnosed or not.
There are two programme lengths, either 6 or 10 sessions, each lasting 60 minutes (90 minutes for your first session), designed to support you in understanding your brain, building helpful strategies, and taking meaningful action in life and work.
The Pebble ADHD Empowerment Programme combines Coach-Mentoring techniques, along with training content to help educate and upskill you with practical skills and techniques so you can form habits to improve your life with ADHD.
Getting Started - Goals and Aspirations
We’ll begin by gently uncovering your values and aspirations, helping you gain clarity on what feels meaningful and important to you. You don’t need to have all the answers right now, this is simply the first step in discovering what’s possible for you.
Together, we'll set achievable and meaningful goals that align with your aspirations. We'll examine your short-term and medium-term goals, identifying areas where you want to improve, what you want to start doing, and what you want to stop doing. We'll explore how your brain works, raise your self-awareness, clarify goals, and start tracking your ADHD symptoms. As you progress through the sessions, you'll learn practical techniques to manage your ADHD symptoms in everyday situations.
The ADHD Empowerment Programme is designed so that each session is independent, meaning you can choose the session topic you want to explore, in any order you choose.
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Programme Content
Understanding ADHD and You
Topic: Lay the foundation for personal insight by exploring ADHD’s impact and your unique experiences. This includes exploring personality using the Myers-Briggs Type Indicator (MBTI) Impact Report and or Emotional Intelligence using the EQ-i 2.0 Personal Report. We’ll build self-awareness, identify how ADHD presents in your daily life, set personal goals, and introduce symptom-tracking tools.
Emotional Regulation and ADHD
Topic: Explore the emotional challenges of ADHD and develop strategies for managing intense feelings, impulsivity, and rejection sensitivity. We’ll use emotional intelligence principles to strengthen self-regulation and introduce tools such as mindfulness, grounding techniques, and emotional tracking to enhance emotional balance.
Productivity and Focus
Topic: Introduce practical strategies to enhance focus, initiate tasks, and improve time management. We’ll explore ADHD-related executive function difficulties and apply techniques, such as the Pomodoro, body doubling, and time blocking, to manage distractions and boost daily productivity.
Building Routines and Structure
Topic: Create sustainable routines and habits that support consistency and reduce daily overwhelm. We’ll explore habit stacking, routine design, and how to build a flexible structure into daily life using planners, reminders, and cue-based habits that align with ADHD friendly approaches.
ADHD in Relationships
Topic: Improve communication skills and conflict resolution in personal and professional relationships. We’ll explore ADHD related challenges in social settings, apply emotional intelligence and MBTI insights, and use practical tools to express needs clearly, set boundaries, and navigate interpersonal dynamics.
Managing Stress and Burnout
Topic: Identify personal stress triggers and develop personalised coping strategies to prevent burnout. We’ll explore the connection between ADHD and chronic stress, introduce resilience-building techniques, and create a personal plan for stress management, recovery, and long-term wellbeing.
The Ultimate Workbook Series
You’ll also receive free 4 ADHD workbooks on Goal Setting, Emotional Regulation, Time Management, and Executive Function. Each is packed with over 45 pages of practical content, tools, and techniques to help you between sessions.
Workbooks are a valuable tool to support learning and personal development alongside coaching. Here are a few reasons why they can make a real difference:
Encourage reflection: Writing things down helps you process your thoughts, emotions, and experiences more deeply.
Track progress: Workbooks create a tangible record of your journey, showing how far you’ve come and what’s changed over time.
Reinforce learning: They help you revisit key ideas and techniques between sessions, strengthening your understanding and confidence.
Promote accountability: Using a workbook keeps you engaged and focused on your goals between sessions.
Offer structure: Guided exercises provide a clear path through complex thoughts, helping you break things down into manageable steps.
Progress Tracking
Reflection deepens learning. Reviews build confidence. Summaries keep you focused.
Receiving coaching isn’t just about what happens during our sessions, it’s also about the growth that happens in between. That’s why I provide you with and encourage you to take time to complete your online reflection forms. They give you the space to pause, process your thoughts, and recognise how you’re developing.
I’ll also share a summary after each session, highlighting the key insights and any actions we’ve agreed on. It’s a helpful way to stay focused and keep things moving forward at your own pace. From time to time, we’ll review your progress together, look back at how far you’ve come, make any adjustments if needed, and acknowledge the steps you’ve taken.
Don’t let your progress go unnoticed.
Take a moment to reflect, read over your session summaries, and check in on how far you’ve come. These simple steps help turn insights into action and keep your growth on track.
Make them part of your journey, you deserve to see the progress you’re making. There’s no pressure or need for perfection. These tools are simply here to support your journey and help you make meaningful, lasting change.
Get Focus Ready!
Staying focused can be tough, especially when there’s a lot on your mind. That’s why I include a free timer with every coaching programme. It’s perfect for using with the Pomodoro Technique: 25 minutes of focused work, followed by a short break.
It’s simple, but powerful. Using a timer helps you stay on track, reduce distractions, and get more done without feeling overwhelmed. It’s a small tool that can make a big difference to your day..