The ADHD Dojo

Courses and coaching built on the three foundations most ADHD adults are never taught to manage: sleep, alcohol and emotional regulation

ADHD brains require systems and tools designed specifically for them; neurotypical advice is consistently found to be ineffective (as reported in the BMJ).

I researched and created these resources because I couldn’t find them within the healthcare system when I needed them most.

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.

What transformations are possible when you stabilise the three foundations?

What could happen if you were able to retune your fast brain by managing the three key underlying levers of ADHD management? These are typical client transformations, but everyone’s situation is different:

Chaotic sleep → Restorative sleep
Alcohol as self-medication → Intentional moderation
Rejection sensitivity → Empathy
Scattered attention → Active listening
Chronic overwhelm → Capacity to respond
Numbing out → Present engagement
Couch-bound → Spontaneous action
Oversharing → Self-expression
Sudden anger → Passion and drive
Recklessness → Innovation
Irregular eating → Intuitive eating
Anxiety → Offbeat humour

Stabilising these three pillars isn’t about fixing anything or even rewiring.

It’s about finally understanding how your brain works and re-establishing a baseline from which to build the future, by adopting proven systems designed explicitly for ADHD.

Get the best out of what you have got, and move your operating system from surviving to thriving.

Who does this work for?

People who can’t take medication due to contraindications or other prescriptions
People who choose not to take medication
People on medication who want it to work more effectively

See the science behind the transformation outcomes

Course structure

Each foundation 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

Modules:

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

Modules:

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

Modules:

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

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 many 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 ADHD, sleep, alcohol & RSD?

These are the three most actionable improvements you can make for your overall management of ADHD symptoms.

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

Take me to The ADHD Dojo™ on SKOOL

Alastair,
Founder, The ADHD Dojo™

Why work with me?

I’ve been there. Undiagnosed sleep apnea and insomnia for 20+ years, and got on top of an alcohol problem, despite working in the wine trade. All whilst not realising I had ADHD.
I’ve made mistakes along the way and been knocked down. But I’ve learnt from them and now I teach others how to avoid the same issues.
Straight-talking. My clients appreciate my directness and the ability to cut to the chase.
You want systems and strategies grounded in real science and lived experience. I’ve researched hundreds of studies and dozens of books, distilled the information into an organised structure and explained it in plain English. Recommendations for further reading are included for those who want a deeper dive.
I’m a certified ADHD Coach, a CPD-accredited provider, a member of the ACO (ADHD Coach’s Organization) and an Ambassador for the ADHD UK Charity. My official diagnosis is confirmed as Combined ADHD.

How much does it cost?

No upfront fees. 7-day free trial, then monthly access to all three pillars

Cancel anytime.

£1500 of course value

Three complete courses broken into mini-lessons. £1500 value if bought separately. We are currently in the launch phase of the Dojo, and after 3 months, new clients will be billed at $99 per month. Existing clients keep their $49 rate.

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.

£37 / month

Full Dojo membership on SKOOL

(charges as $49 / month)

Take me to The ADHD Dojo™ on SKOOL

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!

Book your discovery call on Calendry