ADHD affects more than attention—it impacts how you live, work, and feel every day. At Unmuddle ADHD, we provide practical strategies and tools to help you navigate daily challenges and take meaningful steps towards what matters to you most.
From Chaos to Clarity:
Holistic & Client-Centered ADHD Support
Feeling stuck?
Let’s unmuddle it together.
About
Meet Kara
Hi there. I’m Kara Winlaw, a registered occupational therapist based in Greater Vancouver, BC. For over a decade, I’ve worked in community mental health and social service settings, supporting adults with ADHD to navigate the ups and downs of daily life. Whether you're looking to strengthen time management skills, manage emotions, handle challenges at work, school, or home, or just keep up with daily responsibilities, I'm here to offer practical support.
I hold a Master's Degree in Occupational Therapy and have extensive training in executive functioning, mental health, vocational rehabilitation, and evidence-based strategies for daily living. My passion lies in helping individuals create personalized systems that work with their unique brains, rather than forcing a one-size-fits-all approach.
You’re Not Alone — I’m Walking This Path Too
Beyond my professional credentials, I'm also a fellow ADHDer. I know firsthand the unique blend of creativity, chaos, insight, and intensity that comes with a differently wired brain. I also understand how overwhelming ADHD can feel without the right support, and the courage it takes to seek help.
My lived experience provides a level of understanding that goes beyond textbooks. It's insight born from navigating daily challenges, adapting through trial and error, and discovering what truly works in the real world. I don't just understand ADHD from a clinical lens; I live it every day. I can relate to feeling stuck, lost, and frustrated because I've been there myself. This personal journey shapes every tool, approach, and conversation I offer.
While everyone's ADHD experience is unique, my own helps me create a compassionate, non-judgmental space where you can show up as you are, speak openly about your challenges, and start building meaningful change at your own pace.
Why I Started Unmuddle ADHD
I founded Unmuddle ADHD to fill a critical gap in adult ADHD care: the need for comprehensive, evidence-based support that extends beyond medication to focus on the realities of daily life. I repeatedly observed adults with ADHD feeling overwhelmed by everyday demands, unsure where to turn to for help outside of pharmaceutical options. My dual perspective, as both a registered occupational therapist and an individual living with ADHD, made this gap especially clear, and I knew something more was needed.
I recognized the necessity for adult ADHD services to move beyond neurobiology to directly address the real-world impact of ADHD on daily functioning, routines, and overall well-being. This kind of service should honour each person's unique journey, lived experience, and their capacity to guide support according to what matters most to them.
Occupational therapy, with its inherent focus on daily activities and client-centered philosophy, offers an incredibly practical and empowering framework for this work. It helps turns insight into meaningul action, equipping adults with personalized, sustainable strategies rooted in their values. Unmuddle ADHD was created to deliver precisely this kind of holistic, practical, and individualized support, empowering individuals to build clarity, structure, and meaningful progress in their everyday lives.
How I Work
My approach is holistic and client-centered, meaning I see you as a whole person and tailor support to fit your unique needs and life circumstances. We work together, integrating your insights and goals with evidence-based interventions like Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), and Dialectical Behaviour Therapy (DBT). I believe growth happens when we feel safe, understood, and accepted—not pushed to be someone we're not. You're the expert in your life; my role is to collaborate with you to build on your strengths and find practical tools that fit your experience. ADHD doesn't mean you're broken, it simply means your brain processes the world differently. I offer neurodiversity-affirming, trauma-informed, and culturally safe care that welcomes all identities and fosters a space where you feel seen and respected just as you are.
Managing ADHD takes commitment, and active participation is expected, including homework and practice between sessions. However, you're not doing this alone—I provide compassionate, flexible support adapted to your pace and challenges, guiding you every step of the way. My goal is to help you gain the tools and confidence to flourish on your own terms.
The Person Behind the Occupational Therapist
Outside of work, I’m someone who thrives on curiosity, humour, and honest conversations. You’ll usually find me outdoors—walking forest trails or relaxing by the water. Nature is where I feel most grounded. I love exploring new places and ideas, whether through travel or meaningful connection with others. As a parent, I have learned how much it helps to stay flexible, keep a sense of humor, and go easy on myself when things get hectic. I've never fit the mold—and today, that's something I deeply value about myself.
Services
Currently, Unmuddle ADHD services are only delivered virtually and available for individuals residing in British Columbia.
At Unmuddle ADHD, we offer client-centered, holistic, and evidence-based support to help adults manage the everyday challenges of ADHD with more ease, clarity, and confidence. Our services are designed to meet you where you are at, whether you are:
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Newly diagnosed
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Exploring the possibility of ADHD
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Living with a long-standing ADHD diagnosis
Grounded in occupational therapy, Unmuddle ADHD helps you build practical strategies that strengthen executive functioning, support emotional regulation, and create sustainable systems for everyday living. Our collaborative, strengths-based approach is centered on building personalized habits and tools that work for you.
Explore below to discover how Unmuddle ADHD can help you take control of your ADHD and live a more positive, balanced life.
Executive Functioning
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Learn practical strategies to enhance planning, time management, & organizational skills
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Gain tools for task initiation, focus, & follow through
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Build personalized routines & systems that support memory, prioritization, & clear decision-making
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Develop ability to break down large tasks into small actionable steps
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Strengthen flexible thinking to better manage change, transitions, & daily challenges
Daily Living Skills
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Get support with sleep hygiene, nutrition, & financial management
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Utilize tools to build healthy habits that last
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Learn practical ways to organize your living space & keep up with household responsibilities
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Develop routines that support regular, meaningful leisure & self-care activities
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Integrate time & energy management strategies to reduce emotional burnout & frustration
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Develop ability to recognize & label difficult emotions, thoughts, & sensations without judgment
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Learn cognitive reframing methods to shift negative thought patterns that fuel emotional distress
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Build routines supporting nervous system regulation
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Practice grounding techniques to reduce anxiety & regain focus during emotional overwhelm
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Gain practical tools for managing triggers & building resilience through mindful & reflective practices
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Strengthen your ability to handle stressors & impulses with effective problem-solving, not reactivity
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Recognize ADHD as a neurological difference, not a personal failure, to ease shame & self-judgment
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Create realistic goals & stay motivated to completion
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Clarify what matters to you & build a stronger sense of identity based on your values
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Learn how to notice & defuse self-critical thoughts so they have less power over you
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Use practical tools to finish tasks, leading to more consistent wins & a growing sense of competence
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Develop the confidence to take action even when it feels hard by committing to progress, not perfection
Emotional Regulation
Confidence & Self-Worth
Relationships
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Practice expressing your needs & emotions with more clarity to foster better communication & understanding
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Cultivate mindfulness & presence in daily interactions to deepen connection & reduce emotional withdrawal
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Develop the skills to set & maintain healthy boundaries in your work, relationships, & everyday life
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Gain insight into rejection sensitivity & learn strategies to navigate rejection & rebuild trust
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Identify what truly matters in your connections & take action aligned with those values
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Recognize how your thoughts, feelings, and actions impact others, while fostering self-compassion
Environmental Modification
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Get help to declutter & simplify your space to reduce visual distractions that compete for your attention
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Explore potential accommodations for work or school to better support your needs
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Incorporate visual cues & assistive technology to aid memory, focus, organization & task management
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Learn how to set up functional spaces by organizing key areas to match your routines & energy patterns
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Review your sensory needs & adjust environment to reduce overwhelm & promote regulation
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Design routines & reminders that are realistic, sustainable, & easy to maintain even on tough days