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Mindora
ADHD coaching + wellbeing — built for real life

Weekly support that helps you build skills, routines, and confidence — all year.

Mindora Support+ pairs ADHD coaching (Emma) with sleep, movement, and nutrition support (Kai).

Short, practical sessions each week, plus monthly deep dives and quarterly live group clinics.

Join the waitlist Preview weekly content
2 short sessions / week5–8 mins each (one coaching, one wellbeing)
Monthly deep dive25–30 mins to tie it all together
Quarterly live groupsQ&A + applied coaching (recorded)
What's included
Everything is built around weekly momentum — not perfection.
E

Emma

ADHD Coaching

Coaching that helps you understand your ADHD, reduce overwhelm, and build systems that actually stick — without shame, rigid routines, or "try harder" advice.

  • Weekly coaching session (5–8 mins)One clear insight + one experiment for the week.
  • Skill tracksTime, focus, planning, task initiation, emotions, relationships, work.
  • Tools & templatesWeekly reset, planning prompts, boundary scripts, "bad week" recovery plan.
  • Monthly deep dive (alternate months)25–30 mins to consolidate skills and build your personal system.
K

Kai

WellbeingSleep • Movement • Nutrition

ADHD-friendly wellbeing support that targets the foundations: sleep regulation, sustainable movement, and simple nutrition — designed for low executive-function days.

  • Weekly wellbeing session (5–8 mins)One practical lever per week: sleep, energy, movement, food.
  • ADHD-friendly routinesConsistency over perfection — routines that flex, not fail.
  • Low-effort optionsMeal shortcuts, micro-movement, nervous-system resets, sleep resets.
  • Monthly deep dive (alternate months)25–30 mins: building a sustainable wellbeing system.
Weekly content preview
A taste of the format: one coaching session + one wellbeing session each week.
WEEK A
Emma: Time blindness in real life
5–8 mins • practical anchor strategy + one experiment
WEEK A
Kai: Caffeine, crashes & focus
5–8 mins • timing tips + gentle energy reset
WEEK B
Emma: Starting without finishing
5–8 mins • initiation ritual + anti-avoidance move
WEEK B
Kai: Micro-movement for focus
5–8 mins • 3 micro options (desk / home / outdoors)
In the member area, each week includes: the video, a one-sentence takeaway, and a single "try this" prompt.
12-month programme
Join anytime — themes cycle and deepen year to year.
Quarter 1 — FoundationsUnderstanding • focus • starting • regulation

Emma (Coaching)

  • Understanding your ADHD brain
  • Attention, focus & time blindness
  • Task initiation & procrastination
  • Emotional regulation & RSD

Kai (Wellbeing)

  • Energy & stimulation basics
  • Caffeine, crashes & focus support
  • Movement as a "starter button"
  • Stress physiology & recovery

What you'll build

  • Self-understanding without shame
  • One planning method that fits
  • A reliable "start" strategy
  • First set of regulation tools
Quarter 2 — Systems & WorkPlanning • organisation • workplace • burnout prevention

Emma (Coaching)

  • Planning & organisation that stick
  • External systems (calendar, reminders)
  • ADHD at work: meetings, emails, focus
  • Preventing burnout (boom-bust cycle)

Kai (Wellbeing)

  • Environment design: sleep & focus
  • Low-effort routines that stick
  • Movement breaks for performance
  • Recovery after intense weeks

What you'll build

  • Weekly reset ritual
  • Digital boundary habits
  • Workday pacing plan
  • Burnout early warnings
Quarter 3 — Relationships & IdentityCommunication • boundaries • shame repair • confidence

Emma (Coaching)

  • Relationships & communication patterns
  • Conflict repair & boundaries
  • Shame, masking & self-esteem
  • Confidence & self-advocacy

Kai (Wellbeing)

  • Regulate before responding
  • Social overload recovery
  • Rest as a skill
  • Health without perfectionism

What you'll build

  • Boundary scripts
  • Repair conversations
  • "Bad week" reset plan
  • More stable self-story
Quarter 4 — Integration & MaintenanceMeds (if relevant) • personal system • relapse prevention

Emma (Coaching)

  • Meds + skills (realistic expectations)
  • Build your personal ADHD system
  • Support ecosystem (work, home, people)
  • Maintenance & relapse prevention

Kai (Wellbeing)

  • Sleep and appetite changes (if medicated)
  • Sustainable movement plan
  • Planning for seasonal energy shifts
  • Long-term health mindset

What you'll build

  • Non-negotiables & friction reduction
  • Personal routines you can maintain
  • Reset strategies that actually work
  • Long-term confidence in managing your ADHD
Peaceful journey illustration

Come with us on a journey.. as we reimagine the future of neurodivergence support

At Mindora, we believe in a support system that sees the whole person. Our clinical and lived experience has shown us that true wellbeing comes from connecting the dots between your brain, your body, and your environment.

Join the waitlist

Get launch updates + a free "Start Here" playlist when Support+ opens.
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FAQ

A few common questions members ask.
Is this therapy?
No — this is coaching + wellbeing education and support. It's designed to complement clinical care and help you build skills and routines.
What if I miss a week?
Totally fine. The programme is built so you can drop in and out without guilt. Each week stands alone, and themes cycle.
Do I need a diagnosis?
No. Support+ is useful whether you're exploring ADHD, awaiting assessment, newly diagnosed, or already in treatment.
How do live sessions work?
Quarterly group sessions (recorded) to apply skills, answer questions, and keep momentum. You can attend live or watch later.
© Mindora • Support+