ADHD Coach Ottawa

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06/01/2026

The end was sarcasm 🫠

Sometimes we just need clarity to know who’s truly on our kids side and who’s being ableist.

What are your thoughts?

A shoutout to the best 🫶🏻There will always be teachers who don’t get our kids, who we feel don’t listen. And there will ...
05/29/2026

A shoutout to the best 🫶🏻

There will always be teachers who don’t get our kids, who we feel don’t listen. And there will also be the teachers who go far above and beyond, who make us feel seen and our children feel important, valued, safe, and loved at school.

The teachers who make our hearts so full because we know our children are being fully seen and embraced.

Those teachers need to know their impact. And they need to be showered with appreciation.

This post is for all the teachers out there going out of their way to create equitable access to learning, the ones who make space no matter what. Thank you!

05/27/2026

Save this for September!!

Or use it now if you have an end-of year meeting scheduled.
Send this to any mom friends with kids on IEPs, it may just be exactly what they need 😉

No matter how much you want to, don’t skip #3 🙏

05/25/2026

If someone told me to choose just one, I wouldn’t be able to. Each and every one of these are uniquely beneficial.

1️⃣ Boundaries. Knowing when you’re pushing past your limit and when to stop, say no, and not overextend yourself. It’s incredibly hard and even more rewarding.

2️⃣ Connection. Friends who let you unmask, who help you feel seen, comfortable, and give you space to be totally and completely you.

3️⃣ Accountability. A system to help you check in on the things you forget about but know are important, and that reminds you how capable you are.

4️⃣ Movement. Stretch, go for a walk, do a home workout, go to the gym. Movement has been shown to benefit ADHDers in areas of attention, focus, and executive function (if you’re curious, comment below and I’ll send you the link to a meta-analysis of peer-reviewed studies on this exact topic).

5️⃣ Laughter. Let yourself laugh, I’m almost certain there are studies to show how it helps lift your mood and lighten the emotional load.

6️⃣ Real self care. An interrupted shower doesn’t count. I’m talking uninterrupted time for you to do something that fills up your cup. What helps your mind and body feel good?

Which one feels easiest for you?

❤️ if this post helped you
Send this to a mom friend who needs it 🫶🏻

05/22/2026

Most schools are struggling to meet the needs of students. Frankly, they’re burnt out and don’t have the resources to keep up. Parent advocacy serves as an extremely valuable gift of information to better support your child.

And, yes, this is a shameless selfish act, as it should be, because your kid is your main priority. And also, by making the school day less of a battle and more of a healthy learning environment for your child, it actually benefits everyone. So, why not be a little extra when it comes to advocating for your kid?

YES PLEASE 👀🙏🤔Imagine a day to INDULGE in activities you love WITHOUT OBLIGATION to the rollercoaster 🎢 thoughts in your...
07/20/2024

YES PLEASE 👀🙏🤔

Imagine a day to INDULGE in activities you love WITHOUT OBLIGATION to the rollercoaster 🎢 thoughts in your head 🤯

It’s hard to let go of those pressing thoughts and that never ending to-do list. And even though you could probably let some things go to prioritize only what’s important, you never seem to be able to.

Executive function challenges are crawling all over your brain like pesky ants 🐜

Like ant-killer, let’s create a trap for those challenges to keep them at bay. Whatdya say?

Yes? 🙌 YA, GIRL!!

Sn**ch up these solid tips 🤗

✔️ Before you get into bed at night, do a brain dump, it’s sort of like a verbal journal.
Voice memos is a great app to let it ALL out. You can relisten later to pull out your important tasks. AND it can help let out pent up anxiety and stress!

✔️ Carve out a time each week to do something you love.
Dedicating a time at the same time each week will create habit and routine so you can stick to the routine. (Yes, this is hard for us ADHDers, but it’s also totally possible! Follow .organization.coach to learn how!)

✔️ Make time to plan your days BEFORE the day happens.
If you’re in the beginning stages of teaching yourself how to plan and prioritize, start by taking time at the end of each day to create a list of time sensitive tasks for the next day.

————

Have you heard about ADHD Organization Mastery?
It’s my starter course for ADHDers beginning or RE-beginning to learn how to implement evidence based self-control and organization techniques for their executive function (planning, prioritizing, task management, time management, organization).

Comment “ME” below and I’ll send you the deets!

You can also find everything at the link in my bio 💫🔗

Saundra 🤍

TAKE NOTE 📝 ❄️ Cold exposure ➡️ stimulates your vagus nerve.Stimulating your vagus nerve can help your body enter a stat...
07/19/2024

TAKE NOTE 📝

❄️ Cold exposure ➡️ stimulates your vagus nerve.
Stimulating your vagus nerve can help your body enter a state of relaxation & recovery.

😮‍💨 Deep breathing coupled with self reassurance ➡️ encourages nervous system regulation.
This can help lower your cortisol levels (the stress hormone!).

🏋️‍♀️ Weights ➡️ stimulate your nervous system’s proprioceptive input.
This can help with your physical body awareness and overall sensory regulation!

See last slide for references!

06/19/2024

🤫 Hacks don’t really exist 🤯

Yup, you read that right - HACKS (as we commonly know them) ARE NOT A THING.

There is ❌ no cheating, skipping, or escaping the tough stuff.

HOWEVER 😉 …

There are wonderful supports, tips, strategies, & beautiful tools available to make the tough stuff ACHIEVABLE.

Follow along .organization.coach for the guidance you need to become a pro in ADHD organization.

⬇️ Detailed breakdown ⬇️🫀Physiological needs 🧠At the very base we need our physiological needs to be met. This includes ...
05/11/2024

⬇️ Detailed breakdown ⬇️

🫀Physiological needs 🧠
At the very base we need our physiological needs to be met. This includes adequate sleep, drinking enough water daily, a nutritious diet (not a “diet,” the actual food you consume in general), and moving your body.

🏡Safety🫶🏻
In order to feel safe, our nervous systems need to be regulated. This means having the skills and tools to help your brain calm down in times of stress and having the ability to break out of fight or flight mode.

❣️Love❣️
Loving yourself, feeling loved by others, connecting with people who you have mutual respect with, having confidence in your support system.

💁‍♀️Self-Esteem💝
This is the blossoming flower within you. Being kind to yourself, respecting your own personal boundaries, cultivating a reservoir of confidence in who you are as an individual and knowing that is more than enough.

✨Self-Actualization✨
Not constantly thinking about pleasing others, instead focusing on your own creative expression and the joy it brings to you as you proceed with a purpose to bring your spark of beauty to this world. Your unique essence adds a spectacular vibrance to this world.

So, dear friend, I invite you to reflect on these layers of your human experience. How do they resonate with you? What steps can you take to nurture each aspect of yourself? I’d love to hear your thoughts and insights and continue this enriching conversation.

Wishing you a weekend filled with self-discovery, connection, and the boundless joy of being authentically you.


Xo,
Saundra

Who says a messy home can’t be organized?!When you embrace the chaos as being “okay” and “workable”, you can then see th...
05/08/2024

Who says a messy home can’t be organized?!

When you embrace the chaos as being “okay” and “workable”, you can then see the opportunities for transformation.

I recently attended a workshop where the word “transform” was broken down into “transit of the form” - it’s the journey you take. It truly can be as simple as that.

When you think of transforming your space, remind yourself that it’s a journey and that the most powerful journeys can happen with micro sized shifts.

3 ways you can micro-transform your spaces:

✨ “General homes” - aka the Chaos Charm - this makes cleaning up much easier and more achievable, which in turn makes it extremely doable, particularly on those lower energy days. Create the very necessary space for a your spontaneity 😉

✨ “Anywhere BUT the sink” - this keeps all your dishes visible which in turn reminds you that they need to be done. It helps eliminate the surprise of a backlog and stay on top of what needs to be done.

✨ “Chipping” - chunk your tasks into micro-tasks that are like chips off an iceberg. Smaller tasks are more achievable and allow for quicker wins which provide those dopamine releases your brain is craving.

What strategies do you use as a daily way of staying on track?

Gentle reminder: it’s okay to fall off track. And it’s totally okay to ask for support to get back on 🤍

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