ADHD Regulation Groups

Regulation starts here.

if you’re reading this…

you’ve probably tried it all: 

therapy, medication, planners, productivity hacks, maybe even a few late-night “ADHD tip” rabbit holes.

And still, something isn’t working.

You might know the feeling:

  • Your brain is always on: too loud, too fast, too much.

  • You overthink, overwork, overcommit, and then crash.

  • You doom scroll at midnight even though you swore you wouldn’t.

  • You “thrive” in chaos because it’s the only thing that feels familiar.

  • You eat when you’re not hungry, or forget to eat altogether.

  • You can’t truly relax, even when you’re “off.”

  • You’re sensitive to criticism, easily overstimulated, and always on edge.

  • You’re avoidant, until the adrenaline hits, and suddenly it’s 11PM and you’re doing everything at once.

And if you’re being honest, sometimes it feels like your whole life runs on panic, caffeine, and self-talk you’d never say to anyone else.

(At this point, you’re probably thinking, “Okay, that’s everyone.” Exactly; your experience is very common.)

So, why does this happen?

It's not your ADHD brain, it's the dysregulated state your ADHD brain is in.

When your body lives in fight-or-flight, your brain can’t do the things you’re asking it to do, like plan, prioritize, focus, or follow through.

Your nervous system is trying to protect you, not sabotage you. But survival mode is a terrible long-term strategy.

That’s where this work begins.

Regulation reduces symptoms, increases executive functioning, and leads to a more enjoyable life.

Regulation reduces symptoms, increases executive functioning, and leads to a more enjoyable life.

What the ADHD Regulation Groups Are

An 8-week guided program designed to move you out of chaos and into consistency one small, powerful shift at a time.

    • 8 live, 90-minute group calls (structured teaching + open Q&A)

    • Access to my Regulation Ready mini-course immediately upon joining

    • A private community where you can connect, ask questions, and feel less alone

    • PDF visuals and simple handouts for each session

    • Lifetime access to session recordings (because we know life happens)

  • $695 USD

  • Live group sessions (two cohort times to choose from)

    All groups and programs are hosted online, so you can join from anywhere.

  • Show up as you are: camera on or off, quiet or engaged. 

Who It’s For

Adults with ADHD (diagnosed or not) who:

  • Are tired of living on autopilot

  • Feel like they’re constantly “behind”

  • Want to regulate for themselves and their kids

  • Have anxiety, burnout, or a love-hate relationship with productivity

  • Want to stop the all-or-nothing cycles

  • Are ready for something deeper than hacks and habit trackers

  • Don’t need to work harder, but need a regulated foundation

Same task, but in a regulated state, is a completely different experience.

This isn’t about “fixing” ADHD. It’s about freeing your ADHD brain from the patterns that keep it stuck in survival mode.

This isn’t about “fixing” ADHD. It’s about freeing your ADHD brain from the patterns that keep it stuck in survival mode.

What Changes

After 8 weeks, here’s what starts to shift:

  • You stop needing chaos to be productive

  • You feel calmer, without losing momentum

  • You parent (and partner) from co-regulation, not reactivity

  • You stop being ruled by your compulsions — food, scrolling, avoidance, whatever yours are

  • You notice when you’re dysregulated, and actually know what to do about it

  • You feel present in your body again

  • You finally have the tools to move through life without waiting for a meltdown or miracle

Regulation = Because success built from regulation isn’t fragile; it’s sustainable.

Regulation = Because success built from regulation isn’t fragile; it’s sustainable.

Why It Works

It’s not just theory. It’s lived experience, implementation, neuroscience and a whole lot of "a-ha" moments.  

You’ll learn how to:

  1. Regulate your nervous system: get your body out of fight-or-flight so your brain can function.

  2. Regulate your thoughts and beliefs: stop the “I’m behind” loop that fuels dysregulation.

  3. Regulate your behaviors: find balance between all-or-nothing extremes.

Reduce stress and enjoy life more!

Join the next ADHD Regulation Group today.

Join the next ADHD Regulation Group today.

Join the group:

Ready to go from “almost drowning” to thriving?

Choose your time → Choose your payment plan → Start regulating.

Two group times:

Tuesdays at 12pm MST - Starting February 24th

Thursdays at 10am MST Starting February 26th

TUESDAY GROUP
WEDNESDAY GROUP

  • “Jenna's approach to regulating with ADHD feels so gentle and simple, but the changes for my quality of life have been huge. I'm so grateful to have more time and capacity to do the things I care about and enjoy now."

    -Elizabeth

  • “For me the ADHD groups have been the most effective sort of ADHD support I have tried so far. Most of the approaches to deal with ADHD are just band-aid approaches to treat specific symptoms. It's nice that instead of focusing on specific actions we are focused on a mindset shift. When you frame everything in terms of regulation, all of the actions fall into place anyways.”

    -Adrianna

  • “Jenna's program has been the best thing I've done towards having a better, happier life with ADHD. It's so different to what most people are teaching, and it has been immensely more helpful. And I love that it's designed for people with ADHD by someone with ADHD.”

    -Jessica

  • “Jenna's approach to dysregulation work will be something I can use the rest of my life. Trust the process. I am forever grateful I found Jenna Free. You will be too.”

    - Lisa

  • “Jenna adds a vital element to the learning process- humor, humility, and real-time encouragement. The changes I’ve begun to live and the relief that comes with that have had an extremely positive impact on me. Jenna guides us to an easier, happier, more fruitful way of living.”

    -Sandra

  • “Every session I learn something new that makes a world of difference to how I cope with my ADHD symptoms. I have made so much progress in the first 4 sessions!”

    -Brandy

  • “You have the key to all of us feeling and living our best lives. What a huge gift. Thank you so sincerely Jenna.You have the key to all of us feeling and living our best lives. What a huge gift. Thank you so sincerely Jenna.”

    -Patricia

  • “I honestly loved the group setting, and I found it so much more valuable than I expected.The ADHD Regulation Groups have been the most productive, meaningful approach to change I have found. I have learned so much not just from Jenna but from the camaraderie and shared vulnerability of rest of my "class".
    Do yourself a favor and get regulated.”

    -Mari

  • “This regulation work is really helping with the productivity side that I've never been able to get a hold of before.”

    - Sara

  • “This class was amazing. I learned so much about my self-regulation skills, which I wasn't thinking about when I thought about having ADHD and constantly feeling overwhelmed. The course was so manageable- no reading or any prep work was needed! And I am doing so much better living a more regulated life now that the course is over.”

    -Megan R.

  • “I’m a mom of two with a demanding job, and when I found Jenna, I was exhausted and barely holding things together, especially my relationships. I was diagnosed with ADHD earlier this year at 38, and most of what I found felt cliché or that I just needed to work harder. Jenna’s podcast was the first place that felt hopeful and positive, like maybe it doesn’t actually have to be this hard. I’m so glad I signed up for ADHD Groups, and while I’m still far from perfect, I can see the patterns now, understand how I got here, and finally see a way forward. The group experience itself was a huge part of that, giving me perspective, insight, and support I wouldn’t have gotten on my own.”

    -Megan B.

  • “The ADHD Regulation group was fantastic. I’ll be recommending it to all my ADHD people. I was hesitant to give it a try because I’ve struggled with group programs in the past but everyone was lovely and the participant questions were so relevant to my own experiences. I’m planning to join the membership program after Christmas to continue the work.”

    -Jennifer S.

  • “From the start, I felt like Jenna was spying on my life in the best way. She described things I was doing that I had no idea were connected to ADHD and it made me trust her right away. Jenna truly gets it. Her tools were simple, practical and easy to implement. Jenna didn’t overcomplicate anything, she taught strategies that actually work. I learned so much about regulation that I didn’t even know I needed. Jenna’s program has been a total game changer. It’s helped me take the shame and frustration out of my ADHD and replace it with compassion, understanding and real progress.’

    -Jody

  • “Wow, refreshingly different take on ADHD! I have been reading and consuming Media about ADHD for the last four years as an adult woman and Mom. And this is the first podcast. I’ve found that articulated the dysregulation piece so clearly. Looking forward to the next episodes!”

  • “I finished your regulation Groups about 6 months ago, which has absolutely changed my life.”

    -Fiona