Momentum: A Neuro-Informed Group for Adults with ADHD and Autism
The Momentum Program is an 8-week, skills-based group for adults experiencing ADHD-related challenges, including many who are also autistic (AuDHD).
The program focuses on building practical, repeatable strategies for everyday life — with an emphasis on working with your neurobiology rather than against it.
What Momentum focuses on
Many adults with ADHD describe difficulties with:
- Understanding how your brain works and why things feel harder than they should
- Getting started on tasks without relying on motivation
- Staying with tasks and learning how to return when your attention drifts
- Managing time, transitions, and the “in-between” moments that derail momentum
- Reducing overwhelm by simplifying planning and organisation
- Handling emotional interference under stress (not just “staying calm”)
- Building motivation and follow-through through structure, not willpower
Momentum is designed to directly target these areas using structured, practical approaches.
What participants will learn
Across the program, participants are supported to develop:
Getting started
- reducing procrastination
- building simple initiation routines
- lowering the barrier to starting tasks
Planning without overwhelm
- breaking tasks into manageable steps
- identifying realistic next actions
- reducing cognitive overload
Time support strategies
- working with time blindness
- improving transitions between tasks
- using external supports to stay oriented to time
Focus and returning
- managing distraction
- re-engaging with tasks without self-criticism
- building flexible attention strategies
Emotional regulation
- keeping the executive system online under stress
- recognising early signs of escalation
- responding more effectively in challenging moments
Motivation and follow-through
- building low-friction systems
- reducing reliance on willpower
- creating sustainable routines
How the program works
Momentum is a structured, therapist-led group that combines:
- practical skill-building
- real-life application
- guided reflection and troubleshooting
- repetition to support consolidation
Between sessions, participants complete brief take-home practice tasks (approximately 10–20 minutes per week) to help integrate skills into everyday life.
Why this approach matters
Many adults with ADHD have spent years trying strategies that were never designed for how their brain works.
This program focuses on:
- reducing shame
- understanding how ADHD actually operates
- building systems that work with attention, motivation, and energy
Rather than relying on effort alone, participants learn practical approaches that are more sustainable over time.
Program structure
- 8-week program
- Weekly sessions
- 2-hour sessions
- Small, therapist-led group
Between-session practice is included to support real-world application.
Groups are offered at different times across the year depending on demand and clinician availability.
Who this program is for
This program may be suitable for individuals who:
- are aged 21 years or older
- experience ADHD-related challenges (with or without a formal diagnosis)
- may also be autistic (AuDHD)
- want practical strategies to support everyday functioning
- are open to structured, skills-based group work
Who this program may not be suitable for
This program is not designed as a primary intervention for acute mental health crises.
Participants should:
- have the capacity to engage in a structured group setting
- be able to attend sessions consistently
- have appropriate supports in place if experiencing higher levels of distress
Participants are expected to engage respectfully with others in the group process.
Access and funding
Participants may be able to access the group through NDIS funding or Medicare with an appropriate referral.
We recommend discussing suitability with your support coordinator, GP, or treating clinician prior to enrolment.
Frequently Asked Questions
No. This program is suitable for individuals with a formal diagnosis or those currently exploring ADHD with a treating clinician.
Yes. Many participants are AuDHD, and the program is designed with this overlap in mind.
This is primarily a skills-based group, grounded in clinical understanding, with a strong focus on practical application.
Because the program is structured, consistent attendance is encouraged. Facilitators can support participants to stay connected to key concepts if a session is missed.
Participants can engage at a level that feels manageable. Willingness to practice and apply strategies supports outcomes.
Register your interest
If you would like to learn more about the Momentum Program or be considered for an upcoming group, please complete the Minds & Hearts contact form.
Our team will be in touch to discuss suitability and upcoming availability.
Ready to get started?
Feel free to contact us, book an appointment and start your journey with Minds & Hearts NOW