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 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

  • Exploring the possibility of ADHD

  • 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.

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Explore below to discover how Unmuddle ADHD can help you take control of your ADHD and live a more positive, balanced life.​​​​​​

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Executive Functioning

  • Learn practical strategies to enhance planning, time management, & organizational skills

  • Gain tools for task initiation, focus, & follow through

  • Build personalized routines & systems that support memory, prioritization, & clear decision-making

  • Develop ability to break down large tasks into small actionable steps

  • Strengthen flexible thinking to better manage change, transitions, & daily challenges

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Daily Living Skills

  • Get support with sleep hygiene, nutrition, & financial management

  • Utilize tools to build healthy habits that last

  • Learn practical ways to organize your living space & keep up with household responsibilities

  • ​Develop routines that support regular, meaningful leisure & self-care activities​​​

  • Integrate time & energy management strategies to reduce emotional burnout & frustration​​

  • Develop ability to recognize & label difficult emotions, thoughts, & sensations without judgment

  • Learn cognitive reframing methods to shift negative thought patterns that fuel emotional distress

  • Build routines supporting nervous system regulation

  • Practice grounding techniques to reduce anxiety & regain focus during emotional overwhelm​

  • Gain practical tools for managing triggers & building resilience through mindful & reflective practices

  • Strengthen your ability to handle stressors & impulses with effective problem-solving, not reactivity

  • Recognize ADHD as a neurological difference, not a personal failure, to ease shame & self-judgment

  • Create realistic goals & stay motivated to completion

  • Clarify what matters to you & build a stronger sense of identity based on your values 

  • Learn how to notice & defuse self-critical thoughts so they have less power over you

  • Use practical tools to finish tasks, leading to more consistent wins & a growing sense of competence

  • Develop the confidence to take action even when it feels hard by committing to progress, not perfection

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Emotional Regulation

Confidence & Self-Worth

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Relationships

  • Practice expressing your needs & emotions with more clarity to foster better communication & understanding

  • Cultivate mindfulness & presence in daily interactions to deepen connection & reduce emotional withdrawal

  • Develop the skills to set & maintain healthy boundaries in your work, relationships, & everyday life

  • Gain insight into rejection sensitivity & learn strategies to navigate rejection & rebuild trust

  • Identify what truly matters in your connections & take action aligned with those values​​

  • Recognize how your thoughts, feelings, & actions impact others, while fostering self-compassion​​

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Environmental Modification

  • Get help to declutter & simplify your space to reduce visual distractions that compete for your attention

  • ​​Explore potential accommodations for work or school to better support your needs

  • Incorporate visual cues & assistive technology to aid memory, focus, organization & task management

  • Learn how to set up functional spaces by organizing key areas to match your routines & energy patterns

  • Review your sensory needs & adjust environment to reduce overwhelm & promote regulation

  • Design routines & reminders that are realistic, sustainable, & easy to maintain even on tough days​

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Ready to Get Started

Click below to schedule a free 20-minute consultation, available by phone or video—whichever you prefer. You'll have the opportunity to discuss your goals and challenges, learn more about our services, ask questions, and explore what working together could look like. It's a no-pressure way to see if Unmuddle ADHD is the right fit for you.

Contact 

For any other inquiries, please reach out using the contact form below. I look forward to connecting with you.

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The general contents of this website are provided solely for educational and informational purposes and are not meant to provide professional medical, counselling or therapeutic advice

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