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April 26 - June 14, 2023

Wednesdays at 7:00pm

Mindfulness for Adult
ADHD Group Program

Mindful Awareness Practices (MAPs) is an 8-week online group  mindfulness-based program for adult ADHD. In the MAPs program,  you will learn mindfulness skills that can help you better manage  your ADHD in many aspects including by:

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  • Enhancing your ability to manage, direct, and sustain your attention

  • Reducing anger, anxiety, and frustration

  • Improving emotional self-regulation

  • Facilitating improved communication with other

  • Reducing conflict and tension

  • Improving stress management and resilience

  • Reducing impulsivity, distractibility, and reactivity

  • Improving your ability to stay in the present moment

  • Improving your ability to relate to yourself with kindness and self-compassion

  • Helping you mindfully relate to difficult thoughts, experiences,

  • Distractions, and impulses - putting you in the driver's seat of your life

Interested in joining our Fall 2023 Program starting October 10th? Let us know!

What is Mindfulness?

Mindfulness is a psychological approach that involves learning new ways to relate to and experience difficult thoughts, feelings, impulses, sensations, and other internal experiences. Typically, the term mindfulness refers to both formal mindfulness meditation (i.e. designated periods of sitting and focusing on breathing as one example) as well as informal mindfulness practice, otherwise known as mindfulness in daily life (i.e. using mindfulness skills and practices in 'in the moment', for example, when triggered by difficult emotions or impulses. ). Learning how to incorporate the skills and practices of mindfulness can have a profound impact on an individual's psychological and physical health and well-being.

Mindfulness and ADHD


Mindfulness has been applied as an intervention for a range of mental health issues including anxiety and depression to great effect. While mindfulness has many benefits, mindfulness and its practices often seem inaccessible for those with ADHD. As ADHD is often characterized by inattentiveness, restlessness, distractibility, and difficulties remaining in the present moment, it is understandable that mindfulness and mindfulness meditation can seem out of reach. Yet, it is precisely because people with ADHD struggle with inattentiveness, restlessness, distractibility, and difficulties remaining in the present moment that they would most benefit from an approach such as mindfulness!


Making Mindfulness Work for People with ADHD

Research does validate the beneficial effects that mindfulness practice can have for those with ADHD. However, in order to access these benefits, people with ADHD need a specific approach designed for them. Many of the standard mindfulness programs that have been developed have recommended assigned meditation practices of up to 45 minutes long, most of which are sitting meditations. If you've got ADHD... good luck! We are pleased to offer a unique mindfulness program that has been developed specifically for those with ADHD, including a range of practices, skills, meditations, and educational material uniquely suited for individuals living with ADHD. The Mindful Awareness Practices (MAPs) program - developed by Dr. Lidia Zylowska and Dr. Susan Smalley - is an evidence-based treatment for ADHD and a specially designed mindfulness program for those with ADHD.

Benefits of Group Therapy
Low Cost Therapy

Another advantage of group therapy is that it allows you to access psychotherapy services at a lower cost compared to one-on-one sessions. Whereas one-on-one sessions with a therapist generally cost between $150-250+HST per hour, the per hour cost of our mindfulness program is just under $67+HST,  presenting a more cost-effective, affordable, and accessible option for many people.

Benefits of Group Therapy - Shared Experiences

Group therapy has many unique benefits when compared to individual therapy. Many participants in group therapy note that they benefit tremendously from meeting others experiencing challenges similar to their own. Hearing how others have also struggled can help us feel less isolated and more connected. It is common for people to make new connections and friendships within group therapy that stay with them well beyond the final session of the group program.



Constant disorganization. Always running late. Mood swings and anger outbursts. Difficulties focusing and distractibility. Poor impulse control. Consistent inconsistency. The worry, anxiety, and self-criticism that comes along with living life this way - the challenges that show up in a life touched by ADHD. Living with ADHD is not easy. The impairments that come along with ADHD can throw our lives into havoc and despair and prevent us from living the lives that we want to live.


Stress and anger, anxiety and frustration, and challenges in every area of life are the norm when it comes to ADHD. That's the bad news. The good news is that ADHD is a highly treatable condition; the challenges and experiences that go along with ADHD are predictable, but not unchangeable.

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Although medication is often (and appropriately) the front-line treatment for ADHD. Many people only experience limited or subtle improvement with medication. Others may not be able to take medication for health or other complicating reasons (i.e. side effects), or may not be open to trying out medication options. Even when medication is effective, it is often not effective in all areas touched by ADHD; it is not a cure-all. Medication may make things easier, but it doesn't teach people how to do things differently, let alone what they may need to do differently if they have an ADHD brain. Whether you've tried medication or not, ADHD skills, knowledge, and coping strategies are still needed to fully address and thrive with ADHD.

The Mindful Awareness Practices (MAPs) mindfulness for adult ADHD program can provide you with the knowledge, skills, and strategies you need to manage ADHD. Learn essential information about the ADHD brain and develop evidence-based skills, practices, and accessible tools to help you cope with the challenges and experiences of life with ADHD. Start moving towards what matters most to you with greater calm and stability, clarity and focus, and a new approach to managing your ADHD.


The Mindful Awareness Practices (MAPs) program is run over 8 consecutive weeks. Over the course of each week you will learn mindfulness-based skills and strategies to support you with the typical challenges that come along with ADHD. Each 1.5 hour session will involve interactive discussion topics, informational sessions on the ADHD brain and mindfulness, instruction and practice in mindfulness meditation, and skills designed specifically for adult ADHD. Take-home assignments and practices will also be provided to help you maximize the benefits you can get from this program (don't worry - homework is ADHD-friendly, and numerous ADHD task completion strategies will be woven into the program to help you improve your ability to remember and do what you intend to!). Weekly one-on-one check-ins to help with accountability, session support, and working with home practice-related ADHD challenges during the program is available at no additional cost! 

Curriculum outline

Session 1: Introduction to ADHD and Mindfulness: Reframing of ADHD
Session 2: Mindful Awareness of ADHD Patterns: What Is My ADHD Like?”

Session 3. Mindful Awareness of Sound, Breath, and Body
Session 4. Mindful Awareness of Body Sensations
Session 5. Mindful Awareness of Thoughts
Session 6. Mindful Awareness of Emotions

Session 7. Mindful Awareness of Presence and Interactions
Session 8. Mindful Awareness as a Life Journey

From Zylowska, L., & Mitchell, J. T. (2020). Mindfulness for Adult ADHD: A Clinician's Guide. Guilford Publications.

The MAPs program is being offered through live online sessions on Zoom

Cost: The total cost for the program is $800+HST for the full 8 session program (12 hours total). Payment plans available from $100+HST per session.

The cost for sessions may be covered by your insurance plan check with your provider to confirm that they cover Registered Psychotherapists and group therapy sessions.

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Shlomo Radcliffe



Gabriella Edell

Practicum Student

Book a Free Consultation!

We offer a free, no commitment 15 minute phone or video consultation for this group. If you're interested but want to learn more or if you want to ensure that this program is a good fit for you before you commit, choose the consultation option in the dropdown menu below and we'd be happy to chat!

Our next session starts October 10th. To sign up for the next MAPs 8 week group program in Ontario, book a free consultation, or to join a waitlist for future group options please register below. If you have any questions about the program you can also contact us here.

Interested in joining our Fall 2023 Program starting October 10th? Let us know!
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