Specialist courses and coaching for the key foundations of
ADHD symptom management
Get the key foundations under control, everything else becomes easier to manage.
ADHD brains need systems and tools built specifically for them; neurotypical advice makes things worse in general. I researched and created these resources because I couldn’t find them within the healthcare system when I needed them.
Sleep and Insomnia ADHD
Sleep underpins our physical and mental health. Up to 70% of adults with ADHD have significant problems with sleep and insomnia, and are 2-3 times more likely to have sleep apnea (as I did for over 20 years until finally diagnosed).
Alcohol Moderation for ADHD
Alcohol does not work as self-medication; in fact, it can make things worse if not kept in check. I worked in the wine trade for 30 years and found solutions to cutting right back once I worked out what works for ADHD.
Rejection-Sensitive Dysphoria and Emotional Regulation for ADHD
This is a near-universal problem for adults with ADHD and can affect us in relationships, work, family, in public, at home, and on holiday. Fortunately, practical solutions exist once you’ve identified what your triggers are and what actually works for you.
Our three pillars of learning
Each pillar has 10 modules, each module is broken down into:
- 5 mini lessons
- summary
- science deep dives
- optional extra reading
- quiz
- additional downloadable resources.
Written in plain English within a specifically designed format, with each element lasting no longer than 5-7 minutes. Maximising ADHD learning techniques and countering any natural resistance. Created for ADHD, by ADHD.
SLEEP STRATEGIES
The modules covered:
- ADHD Sleep Crisis
- 3am Emergency Reset
- Dimmer Switch Method™
- Light Protocol + Standing Screen Rule
- Racing Thought Triage + Wind-Down Tools
- RSD Bedtime Spirals + Anchor Notes
- Biology Optimisation
- Executive Function Sleep Supports + Worst-Night Protocol
- Sleep Apnea Warning + ADHD Tracker
- Integration + Timeline Expectations
RSD
The modules covered:
- What RSD Really Is
- How the Body Reacts First
- Calming the Alarm Quickly
- Thinking Clearly After the Spike
- RSD at Work
- RSD in the Digital Age
- The Sleep Connection
- When RSD Overlaps With Other Conditions
- Recovery and Repair
- Building Your Personal Toolkit
ALCOHOL MODERATION
The modules covered :
- ADHD & Alcohol: The Hidden Connection
- ADHD Brain & Alcohol Reality Check
- Dopamine Hijack Patterns
- Craving Interrupt Protocol
- Environmental Design
- Social Strategy Toolkit
- Replacement Reward System
- Identity & Values Alignment
- Relapse Response Protocol
- Mastery & Integration
.
SKOOL community benefits
Skool platform features:
- Lessons built for ADHD attention spans
- Work at your own pace
- A community that doesn’t overwhelm
- Progress tracking that actually works
- Accountability without judgment
- Tools you can access immediately
- Peer support from people who get it
- Additional 1:1 coaching and mentoring options
- Generous affiliate scheme
Alastair,
Founder
“I created the Dojo because the key strategies I needed to retrain my brain after decades of undiagnosed sleep apnea and ADHD didn’t exist. Now I teach them to others and I’m an Official Ambassador for the ADHD UK charity“
Why ADHD needs bespoke systems
Reward systems don’t match
Neurotypical motivation assumes baseline dopamine that ADHD brains don’t have.
- Neurotypical advice assumes a steady dopamine supply.
- ADHD brains run 25-35% lower baseline dopamine
- Standard motivation strategies fail with reward-deficient systems.
- Quick dopamine hits become a neurological necessity, not weakness
Control mechanisms are designed backwards
Systems built for reliable executive function fail when that function is compromised.
- Willpower-based approaches ignore compromised executive function.
- Neurotypical brains can delay gratification reliably.
- ADHD brains need environmental design, not internal discipline
- Standard control strategies trigger overwhelm rather than compliance
Pattern recognition misses the biology
Medical systems interpret neurological differences as behavioural problems.
- Medical systems treat symptoms as behavioural failures.
- Sleep problems are often dismissed as a result of poor discipline.
- Substance use patterns are seen as moral failings.
- ADHD-specific masking hides underlying neurological differences.
What is the relationship between sleep, alcohol, RSD and ADHD?
These three foundations are the most actionable things you can do to manage your ADHD symptoms. The data demonstrates why they work and why traditional approaches usually fail.
SLEEP:
The Broken Foundation
- 73% of us have chronic insomnia.
- 1.5h delayed circadian rhythm is common.
- >30% symptom reduction is possible with the right fix.
- Traditional “sleep hygiene” usually makes it worse.
- The financial drain: constantly buying coffee or energy drinks to stay awake
RSD:
The Emotional Pain
- ~70% cite this as their #1 impairing symptom.
- Linked to 4x higher peer rejection.
- A key driver of anxiety (~50% comorbidity).
- Directly impacts friendships, work performance, and romantic relationships.
- Leads to a pattern of perfectionism and social avoidance.
ALCOHOL:
The Flawed Coping Tool
- AUD risk is 2.7x higher.
- Alcohol shreds vital REM sleep by ~20%.
- 25-40% of adults in addiction treatment have ADHD.
- Often used as a quick, flawed tool to quiet the mind and numb RSD.
- Mindful moderation is absolutely possible with the right ADHD-specific strategies.
.
THE PAYOFF:
A Managed System
- Wake up rested with more focus and energy,
- RSD reactions are manageable, not overwhelming.
- Enjoy a drink without it derailing your week.
- >30% more control over your focus and impulses.
- Financial savings on traditional coping mechanisms of caffeine, alcohol, and sugar
How much does it cost?
No upfront fees. 7-day free trial, then monthly access to all three pillars
Cancel anytime.
Over £1000 of course value
Three complete courses broken into mini-lessons. £1000+ value if bought separately.
Community membership
Private community for sharing wins and discussing common experiences. Study is individual, support is communal.
Optional coaching and mentorship
1:1 coaching and mentorship are available separately from membership.
$49 / month
Full Dojo membership on SKOOL
(equivalent to £37 / month)
GET IN TOUCH
Book a discovery call
With all this neuroscience around, it’s good to know that The ADHD Dojo™
remains people-oriented, and you are free to ask as many questions as you like!
ADHD Sleep Pattern Profiler
Find out which of the five sleep disruption cycles is most dominant, and receive a tool to use straight away.
What is your ADHD drinking profile?
Identify why and when you drink.
Receive a tailored strategy to use straight away.
The Anxiety Spiral Profiler
Learn which anxiety spiral is hijacking your brain, and a tailored strategy to use straight away.