ADHD Navigation Series: Self‑Care – Become Your Own ADHD Coach

ADHD Navigation Series: Self‑Care is a self‑paced course for ADHD adults who keep “failing” self‑care and blaming themselves. It teaches you the same pattern recognition, emotional regulation, and intervention skills a skilled ADHD coach would guide you through over months of sessions, structured so you can apply them yourself, at your own pace, for life.

This isn’t more self‑care tips. It’s self‑coaching as a learnable skill for an ADHD brain.

Get the skills you’d build in months of ADHD‑informed coaching, for less than a single copay.

Hit Preview to download a free copy of The Hard Day Protocol.

What this course actually does for you

It teaches you to think like your own ADHD coach.

You’ll learn how to:

• Recognize the 9 specific moments where self‑care consistently breaks down for ADHD brains (not generic wellness advice, but actual friction points with neuroscience explanations)
• Diagnose your own patterns in real time — what’s happening, why it’s happening, and what emotion is driving it
• Regulate before you strategize, settling your nervous system first and then installing systems (the way trauma‑informed ADHD therapists actually work)
• Build evidence from your own experience using the Pattern Journal, so data starts to override self‑judgment
• Self‑correct when you fall off, because falling off is ADHD, not failure; noticing and returning is the real skill

By the end, you won’t be dependent on external accountability or weekly check‑ins. You’ll have a repeatable process to coach yourself.

What you’ll walk away with

By the time you finish, you’ll have:

• ✅ Your Personal Self‑Care Plan (a complete system using all 9 tools)
• ✅ A Pattern Journal practice (your evidence log — proof of what actually works for your brain)
• ✅ Permission phrases, settle sequences, and rest cues (regulation tools you can reach for fast)
• ✅ A Hard Day Protocol (exact moves to make when everything falls apart and you have zero capacity)
• ✅ The ability to recognize patterns, regulate emotions, and install systems on your own like your own ADHD coach, for life

Who this is actually for

This course is designed for:

• ADHD adults who are tired of generic self‑care advice that ignores dopamine, executive dysfunction, and rejection sensitivity
• People who can’t afford ongoing ADHD coaching at 100–300 per session, but want the same skill‑building in a self‑paced format
• Anyone who has read every ADHD book and still can’t make self‑care stick because this isn’t about more information — it’s about intervention
• Self‑starters who prefer self‑paced learning over live calls and external accountability

What’s inside

You’ll get a step‑by‑step, self‑paced course that includes:

• 📘 9 Friction Point Lessons – The exact moments where self‑care breaks down, resolved one at a time
• 📘 3 Integration Lessons – How friction points overlap in real life and what to do when multiple patterns activate at once
• 📘 The Pattern Journal System – Before/after tracking that builds real‑world evidence of what works for you
• 📘 Fillable Tools – Your Personal Self‑Care Plan, Monthly Review, and other guided worksheets
• 📘 The Hard Day Protocol – What to do when you wake up depleted and can’t access any of the tools

Self‑paced. No deadlines. No live calls. Just a structured way to build the skill of self‑coaching.

If you already know ADHD is part of your story and you’re mostly struggling with self‑care, this course is your best starting point.

If you’re earlier on and still wondering “what even is ADHD for adults?”, you might start with my free ebook, ‘So, What Is ADHD Anyway?’ and then come back here when you’re ready for self‑coaching skills.

Click here to get a copy - Free Ebook.

Created by Elizabeth Hadzic, LCPC and late‑diagnosed ADHDer.