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Free guides · For adults with ADHD

Two free ADHD guides, ready when you are.

Simple, practical tools from our therapists for two of the hardest parts of ADHD: getting started, and big feelings that arrive all at once. Three printable pages each.

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Cover of the free guide Stuck at the Starting Line

Stuck at the Starting Line

5 simple tools for getting started when your brain says “not yet.”

  • The 2-Minute Doorway
  • Verb + Object
  • Body Doubling
  • Timer Sprints
  • The Ugly First Draft
Cover of the free guide When It All Feels Like Too Much

When It All Feels Like Too Much

5 simple tools for calming emotional overwhelm, before and during the wave.

  • The Long Exhale
  • 5-4-3-2-1 Grounding
  • Name It to Tame It
  • The Pause Button
  • Check Your Basics

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ADHD therapy in North York and online

Tried the tips and still feel stuck?

We help adults with ADHD understand how their mind works and build strategies that fit real life. You do not need a diagnosis to start. $170 per 50-minute session, with direct billing to many insurers.

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These guides are general education. They are not a diagnosis or a substitute for individual care. If you are in crisis, call or text 9-8-8 or go to your nearest emergency department.