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Adulting with ADHD

Adulting with ADHD

 A 12-session structured group therapy program for ADHD adults. Share your stories, struggles, and learn non-medication strategies to improve functioning.

Use this quiz to test how ADHD impacts your life. 


2 spots left!
Rs. 8,000.00
Rs. 8,000.00
Starts 27th Apr Booked out
Platform fee
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Goals of the group

Adulting with ADHD is a 12-session structured group therapy program for ADHD adults. The goals of the program are to enhance self-awareness and understanding of ADHD symptoms, develop practical skills for managing executive functioning challenges, improve time management and organization, enhance focus and attention, regulate emotions effectively, foster assertive communication and healthy relationships and facilitate goal-setting and progress evaluation.

Through psychoeducation, experiential exercises, and group support, participants aim to gain practical strategies for navigating daily life with ADHD, fostering personal growth, enhancing overall well-being, and fostering a sense of empowerment and resilience in managing ADHD-related challenges.

Who is the group for?

The group is designed for adults of 18 years and above, who have been diagnosed with ADHD or who are experiencing symptoms impacting daily functioning and suspect ADHD and are looking for structured programs to improve functioning.

Glimpse of the regime

Cluster 1: Understanding ADHD & Diagnosis

Session 1 - Understanding ADHD
What do you understand by ADHD
Discussing important terms: neurodivergence, masking, ICD, DSM
What are ADHD related difficulties you face in everyday life
Group goals and expectations

Session 2 - Diagnosis & Labels
Do they have a diagnosis
If yes, how did getting a diagnosis feel to them?
If not, how do they feel about getting one?
How do they feel about having labels: ADHD, Neurodivergent etc?
What experiences did they miss out on before diagnosis?
Skills or coping strategies used before they had a diagnosis or treatment.

Session 3 - ADHD and Executive functioning
Understanding ADHD and executive functioning
What challenges do you face
Reducing the burden on your Executive functioning
Making the environment ADHD friendly

Session 4 - ADHD & Emotional Regulation
Why are your emotions so intense?
What coping strategies do you use right now to cope with your emotions
How do these strategies leave you feeling?
Managing your emotions with compassion
Burnout Cycle Mapping : identifying overwork, hyperfocus, and collapse patterns

Session 5 - Procrastination, Motivation & Overcoming Inner Criticism
How often do you experience procrastination?
How does it differ from laziness?
Self-blame & inner dialogue - how ADHDers talk to themselves
Techniques to work despite procrastination

Session 6 - ADHD Strengths & Reframing Your Narrative
What unique skills or perspectives do you bring because of ADHD?
Strength-Mapping Exercise - Where do your ADHD strengths show up in life?
Harness your neurodivergent strengths for greater efficiency

Session 7 - Sociodemographics and ADHD masking
How ADHD presents differently across genders & cultures
What are the things they have used their entire life to deal with these difficulties?
How have they tried to hide (mask) their struggles from the world?
What are the adverse effects of masking you’ve experienced?
Navigating unmasking safely
Finding who you are

Session 8 - ADHD & Interpersonal Relationships
Have they experienced any comparison done with siblings, cousins, or batchmates?
How has ADHD affected their relationships at home/with friends?
How has RSD affected their relationships, self-esteem, overall emotional wellbeing?
Transforming rejection to connection
Developing safe, supportive relationships

Session 9 - Self-Care & Sustainable ADHD Routines
Self-care & burnout - balancing rest, routines, and energy regulation.
Preventing the boom-and-bust cycle
How to make self-care actually rewarding
Designing an ADHD-friendly self-care routine

Session 10 - ADHD in the Workplace & Career Strategies
ADHD in the workplace: struggles with productivity, expectations, and accommodations.
ADHD in relationships: communication challenges, emotional needs, and strengths

Session 11 - Self-Compassion & Long-Term ADHD Management
Overcoming ADHD shame & self-doubt
Moving from ADHD frustration to ADHD confidence

Session 12 - Integration & Conclusion
Goal review
Takeaways from these sessions
Learnings
Messages for other participants & self
Any feedback

Learn from us & from each other

  • Helped me become more aware of myself, helped me accept myself and my condition. It also helped me explain to my loved ones what I was going through.

    Bhoomi

    Have ADHD and lupus diagnosis

  • This group really made me feel like things are going to be okay. Its hard to remember that times like this are temporary.

    Lalit

    Have ADD - inatentive type

  • Participating in this group has been one of the most validating, eye opening, and encouraging things ever. I no longer feel stuck alone in my 'neurotic', hectic brain.

    Urvi

    Diagnosed with ADHD as an adult

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Meet your Facilitator

Madhavi Bongarala

Madhavi Bongarala is a Licensed Clinical Psychologist (M.Phil., NIMHANS) who believes that therapy is about understanding oneself in a way that enables real, lasting change. She approaches growth not just as a process of unlearning old patterns but as one of cultivating self-compassion, psychological flexibility, and engaging with life in a way that feels authentic.

Madhavi employs a relational and experiential approach, integrating cognitive-behavioral strategies with self-compassion, mindfulness, and emotional exploration. Her therapeutic style balances structure and flexibility—offering practical tools while also creating space for deeper insight and self-discovery. Whether working through thoughts and beliefs that shape experiences or allowing emotions to unfold in real-time through storytelling, relational work, and mindfulness, she helps clients develop new ways of engaging with themselves and others.

With an M.Sc. in Clinical Psychology from Manipal University and an M.Phil. in Clinical Psychology from NIMHANS, Madhavi’s work is rooted in both clinical expertise and research. Her mental health research has focused on psychological resilience, mind-body approaches, and evidence-based interventions for emotional well-being. In addition to private practice, she has supported individuals, couples, and families in navigating emotional and relational challenges.

Beyond therapy, Madhavi is involved in mental health advocacy and education, working to bridge the gap between psychological science and real-world application. She also facilitates therapist-led support groups, fostering shared learning, connection, and healing. At the heart of her practice is the belief that change isn’t just about knowing what to do—it’s about experiencing something different, whether through moments of clarity, learning to sit with discomfort, or simply realizing that one doesn’t have to go through it alone.

FAQs

What are SoulUp Groups?

At SoulUp, you'll meet people who get what you're going through and might be living some of the same realities. People looking for extraordinary conversations, just like you.

✔️ Small group, 6-8 people

✔️ Every meeting led by a world-class facilitator

✔️ Weekly 75-minute online video sessions

Confidentiality in Support Groups is maintained using secure meeting links and enabling waiting rooms to control participant access. Participants are bound by mutual confidentiality clause within the group. and sessions are not recorded without explicit consent.

Yes, all group sessions are conducted on video via Zoom.

While participants are allowed to use pseudonyms - they need to be on video to make the most of the session.

1. After you have registered for the group and you'd like to opt out:
- Full refund if you cancel 30 days before the group start date.
- 50% refund if you cancel 16-30 days before the group start date.
- No refund if you cancel 0-15 days before the group start date.

2. If SoulUp cancels a group, we will refund the entire signup fee.

3. If SoulUp reschedules a group by more than 2 weeks, we will inform you and give you an option to opt out and get a full refund.

4. SoulUp reserves the right to remove participants from a group if found unsuitable to the group. In such cases participants are given the option of claiming the pro-rata amount left as a refund or using it for another service on SoulUp.

You can use only 1 type discount while signing up for a group. Cash backs cannot be coupled with discounts either.

You can book 3 Peer calls for FREE as part of signing up for this group.

Please note: This is only available to first-time participants of a SoulUp group (those trying a SoulUp group for the first time).

SoulUp was founded in 2022 by Punita Mittal and Mahak Maheshwari - a team of IIT Delhi and IIT Bombay with more than 20 years of combined healthcare experience. SoulUp is redefining mental health through groups that are not only effective but also fun, social, and challenging.

Find multiple groups relevant? Bundle up & save!

Save on 2 Groups

What you get:

  1. Sign up for ANY 2 SoulUp groups (except for those priced INR 4000 or more)
  2. For users in India, price of 2 group pack is INR 5500 (instead of INR 7000)
  3. For users outside India, price of 2 group pack is INR 8000 (instead of INR 10,000)
  4. Valid for 6 months: Book slots in any 2 groups within 6 months once you purchase the pack.
Get for 20% off  

Save on 3 Groups

What you get:

  1. Sign up for ANY 3 SoulUp groups (except for those priced INR 4000 or more)
  2. For users in India, price of 3 group pack is INR 7500 (instead of INR 10,500)
  3. For users outside India, price of 3 group pack is INR 11,500 (instead of INR 15,000)
  4. Valid for 12 months: Book slots in any 3 groups within 12 months once you purchase the pack.
Get for 30% off  

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More about Support Groups & Therapy Groups:

1. What is an online therapy or support group?

Online therapy groups or support groups are structured, therapist-led sessions where participants gather virtually to discuss and work on specific mental health or personal growth topics.

These groups offer a supportive environment and help members learn coping strategies and relevant techniques from the therapist. Participants offer each other encouragement, share advice, and provide emotional support, helping one another feel less isolated.

Participants in online therapy groups often experience improved mental health, a greater sense of connection, and enhanced coping skills. Group therapy provides structured guidance from a therapist, which can lead to valuable insights and personal growth.

One-on-one therapy is personalized, focusing solely on your needs, which can be ideal for in-depth, private work with a therapist.

Online group therapy, however, offers a sense of community and shared experience. In addition to learning from the therapist, members get to connect with others facing similar challenges. Group settings provide diverse perspectives and reduce isolation, which participants find valuable.

Yes, studies show that online groups can be as effective as in-person groups. The online format provides convenience and accessibility while offering the same structured therapeutic benefits, especially for those who prefer the comfort of their home environment.

Sharing is encouraged but never forced. Participants are free to share only what they feel comfortable with, and many find that opening up gradually is natural and helpful for their own growth.

The therapist leading the group is trained to manage challenging emotions. They provide tools and strategies for coping, helping participants process feelings safely.

Yes, many people find that group therapy superbly complements individual therapy, providing additional insights and social support, thus accelerating their healing. Also, users often join group therapy for a topic that they are not focusing on in their individual therapy sessions. Often, therapists themselves recommend their clients to group therapy for a specific area of their life.

If you’re looking for shared experiences and emotional support rather than structured therapeutic guidance, a support group may be ideal. Otherwise, consider a therapy group for a more structured approach.

You can also join more than one group if you feel it will benefit you, especially if each group focuses on a different aspect of your mental health journey.