ADHD REGULATION GROUPS

The Group Coaching program to get you out of survival mode & help you live well* with ADHD

*just keeping your head above water doesn't count as "living well"

 

Less overwhelm • More ease • Real progress in 8 weeks

Ready for Relief?

 ADHD Regulation GROUPS

The Group Coaching program to get you out of survival mode & help you live well* with ADHD

*just keeping your head above water doesn't count as "living well"

 
Join Now
 

You're able to accomplish your priorities for the day regularly.

You enjoy daily life and can soak in the little moments, no longer in a rush to get everything over with so you can go lay down.

Daily life feels manageable. You're getting more done while using less energy to do it!

 

DOES THIS FEEL VERY FAR FROM YOUR CURRENT REALITY? It doesn't have to.

This program is a good fit if ...

  • You're FRANTICALLY trying to keep up WITH A TO-DO LIST THAT NEVER SEEMS TO END
  • DAILY LIFE FEELS OVERWHELMING while also, somehow, NOT GETTING THE IMPORTANT THINGS DONE
  • YOU want to get out of PARALYSIS and BECOME MORE CONSISTENT in your life
  • You're tired of bandaid fixes and are ready to TRULY change your life

Adrianna

For me the ADHD groups have been the most effective sort of ADHD support I have tried so far. Most of the approaches to deal with ADHD are just band-aid approaches to treat specific symptoms. 

The ADHD REGULATION METHOD

You are likely in fight or flight which sends us into a constant frantic-crash cycle.

 

When we get out of this cycle we get a life with ADHD that is more regulated, calm, enjoyable AND more productive.

  • Less overwhelm - you don't dread the day ahead, instead you're present with one thing at a time.
  • More enjoyment - did you know the purpose of life isn't to check off everything on your to do list 'til you die đź« ?. In a more regulated state you'll actually get to enjoy life.
  • More productivity and achievement - life feels easier but MORE gets done. 

HOW WE DO IT:

1. Nervous system regulation

 

This is at the root, when your nervous system is in survival mode it affects everything else.

It is important but it is NOT ENOUGH!

 

2. Thought and belief regulation

 

If you do not address this you can do all the body work you want but your thinking will trigger you right back into dysregulation every time.

 

3. Behavior Regulation

 

Behavior regulation is becoming aware of where dysregulation is affecting what we do.

With this awareness we can then gently (and in tandem with nervous system regulation and thought regulation) create behavior change.

I'm in!

Brittney

I've done more around the house in the last 2 weeks than I have in the last 6 months.

Katie

This was really a paradigm shift. A major perspective change.

 

Amal

I went from not writing at all (PhD), to now writing each day. After many years I am now confident I will finish my dissertation.

THIS PROGRAM IS LIVE & INTERACTIVE 

Self led programs are not only ineffective but can make things worse.

If you can't get it done yourself you feel guilt and shame - dysregulating you even further.

Let's not. 

This course is live and interactive with no traditional "homework" so you can start making real change without adding more to your plate. 

 

Brandy

"Every session I learn something new that makes a world of difference to how I cope with my ADHD symptoms. I have made so much progress in the first 4 sessions!"

Read more from Group Members

WHAT'S INCLUDED:

  • 8 live coaching sessions to learn the regulation tools (1 hr each)
  • Office hours 2 times a week to implement the strategies you learn and work through any inevitable barriers
  • Summary notes and simple visuals provided 
  • Recordings of each session 

 

You don’t need perfect attendance to benefit.

How the ADHD Regulation Groups Work

This isn’t just “information.” It’s a guided process.

 

Core Sessions (8 total):
Think of these as the roadmap. Each week, we focus on one piece of the ADHD Regulation Method, building step by step.

 

Each session you'll walk away with:

  • A clear understanding of what’s happening in your brain + body

  • A “next piece of the puzzle” so you’re not overwhelmed by trying to do everything at once

  • Practical steps so you know what to DO each week (but no worksheets to fill out, promise!)

 

Office Hours (2x per week):
This is where transformation happens.

  • Ask questions about your specific situation

  • Get coached through inevitable stuck points + roadblocks

  • Hear others’ breakthroughs (and realize you’re not alone in the challenges you face)

  • Walk away with clarity on how to apply regulation in the messy reality of real life

✨ ADHD Groups is the difference between reading about regulation and becoming regulated.✨


The ADHD Groups are designed so you’re not just learning — you’re practicing, troubleshooting, and integrating until regulation becomes second nature.

Let's do this!

HI, I'M JENNA FREE.

I was diagnosed with ADHD while in grad school to become a therapist.

It was such a relief - everything about me and my (strange) history made sense, until I was left with the same life I had before. Nothing had improved.

Then as a therapist, the ADHD training I received, showed me that no one really knows what to do with ADHDers.

We get handed a lot of bandaids in the form of calendars, timers and encouragement of routines but we need more.

After working with ADHDers for hundreds of hours it was clear that we are stuck in a dysregulation cycle that is exacerbating our symptoms and it must be dealt with if we want life to get easier.

When I started focusing on regulation (all 3 types) with my ADHD clients real change started happening.

This is also the approach that use to live well with ADHD.

I have personal experience in the practice and daily implementation of this work and I am so happy to be able to help guide ADHDers like you to do the same.

You deserve to live a life that doesn't feel so damn hard. ADHD Regulation Groups is where you can start accessing this.

What this work will help with:

Overwhelm

When you are regulated, overwhelm lessens. 

Paralysis

When you are regulated paralysis lessens (or even disappears).

Productivity

When you are regulated you will get more done in the long run (and it won't feel so hard to do it!)

Energy Levels

When you are regulated it will feel like you have more energy because so much of it isn't be used just being in a dysregulated state.

Consistency

When you are regulated you will be able to show up for yourself and your life without having to recover for days every time you get some things done.

Enjoyment of life

When you are regulated you can be present and enjoy the journey!!

LET'S GET STARTED

 ADHD Groups

Join today and take a deep breath. We've got you.

PS: You can join from anywhere in the world :)

We start the week of October 20th!

Doors close October 19th until 2026

Pay in Full

$695 USD

 

  • 8, 1 hour coaching sessions
  • 2 "office hours" per week to answer all your questions & make sure you're on track
  • All recordings and materials to keep
Join Now

3 Monthly Payments

$239 USD

 

  •  8, 1 hour coaching sessions
  • 2 "office hours" per week to answer all your questions & make sure you're on track 
  • All recordings and materials to keep
Join Now

FAQs

WHAT GROUP MEMBERS SAY:  

Jessica

Jenna's program has been the best thing I've done towards having a better, happier life with ADHD. It's so different to what most people are teaching, and it has been immensely more helpful. And I love that it's designed for people with ADHD by someone with ADHD. There is no long homework or complicated breathing exercises. I would strongly recommend Jenna's ADHD Groups to anyone with ADHD who feels stressed and overwhelmed. You just need to have an open mind.

Short term and long term benefits:

 

Olivia

Part way through the program

Highly recommend. Jenna doesn't give you any homework which is key. Instead she focuses on how to rewire the brain and transform the way you think. I can say in just 3 sessions I have been so much more productive and don't live in a manic fight or flight state but instead feel much calmer. 

Chloe

Months after the program

Jenna’s ADHD Group has been the gift that keeps on giving. I find that as time goes on, the work we did within Groups and the ideas we discussed continue to take shape. If you’re looking to further explore the roots of your ADHD, and are ready to make shifts toward ease and regulation, I couldn’t recommend this group more.

Uma

I'm having more fun with life in general.

 

Jordan

Productivity now feels like a natural byproduct of living in a regulated state.

 

Jennifer

My internal negative self talk has evaporated.

 

Chris

I'm finding that I simply get down to work, without having to drum up motivation or try to implement a new task management system. My background level of anxiety has gone silent. Most of the time, I feel calm and in control of myself, without that ever-present dread that I have forgotten something or I'm not doing enough.

Elizabeth

I am now much calmer and feel more able to do life in a more relaxed, capable and enjoyable way. My friends and family have noticed the difference in me and it is such a relief not to be stuck in survival mode constantly. It really has changed my life. 

Elin

What I love about Jenna's way of working is that she somehow manages to not gatekeep anything, while still making the group program worth every penny. I had already started working off of her videos on Instagram, so I knew this work makes a huge difference. However, I was slightly hesitant to join groups, since I wondered whether there would be added value. It turns out there was! I think that the structure of groups helps, the way the work is organized in bite sized pieces for you.The office hours are a game changer too.

Claire

I have more energy at the end of the day. I did more this past weekend with my husband than I have in so long.

 

Kristine

The group aspect was so helpful and that was unexpected. I often get stuck in my own head and this let me know that I’m not alone.

Sara

This regulation work is really helping with the productivity side that I've never been able to get a hold of before.

 

Lukas

Jenna shared practical strategies and supported us in applying them to daily life. The additional office hour calls were a great bonus, and being part of a group where others face similar challenges made a big difference.

Jennie

Before the program, I was newly diagnosed & living in a constant state of fight or flight - always feeling dysregulated. ADHD Groups gave me practical tools that I know I’ll use for life. While change takes time, I’ve already noticed small, meaningful shifts - moments where I’ve been able to stay regulated (when I wouldn’t have been able to before) or catch myself in dysregulation & gently bring myself back. It’s helped me start building a stronger foundation for managing my ADHD in everyday life. 

Becca

I was initially skeptical about group coaching, but over the last 10 weeks, I’ve learned so much. Of everything I’ve tried, this is the one thing I would wholeheartedly recommend to anyone starting out on their ADHD journey. Thank you Jenna! 

Sandra

Jenna adds a vital element to the learning process- humor, humility, and real-time encouragement. The changes I’ve begun to live and the relief that comes with that have had an extremely positive impact on me.  Jenna guides us to an easier, happier, more fruitful way of living. 

Lisa

Jenna's approach to dysregulation work will be something I can use the rest of my life. By learning to identify my own areas of dysregulation, I could dig deeper in order to address the reasons for that dysregulation (fight, flight, freeze, fawn.)  

Trust the process. I am forever grateful I found Jenna Free. You will be too.

JOIN ADHD Groups

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