A free course for adults who are tired of feeling overwhelmed, stuck, or misunderstood. No productivity hacks. No willpower advice. Just a clear explanation of how your brain actually works — and a system for working with it.
100% free · 10 modules · Community included · No credit card
If you've spent years wondering why routines never stick, why you always feel behind, why getting started feels impossible even when you care deeply about the thing you need to do — this course will give you answers that finally make sense.
Task initiation is an executive function, not a character trait. You'll understand exactly why this is hard and what actually helps.
Time blindness is real, and it's neurological. Learn what's happening and how to build systems that compensate for it.
Routine-building requires working memory and habit loops that ADHD brains form differently. You'll learn the approach that actually works.
Short, focused, and designed to reduce cognitive load rather than add to it. Work through them at your own pace.
Understand why you run out of mental fuel faster than others — and why that's not your fault. The neuroscience explained clearly.
The Chimp Brain vs Human Brain analogy that makes emotional impulsivity and procrastination finally make sense. This one reframes everything.
Learn all 8 executive functions, including task initiation, working memory, inhibition, and emotional control, and exactly how ADHD disrupts each one.
How technology, chronic stress, and overcommitment hijack your brain's fuel supply — and practical ways to start fighting back.
The full framework introduced: Understand, Maintain, Plan, Act, Reflect. A repeatable strategy for taking action even when your brain resists.
Quick wins to patch your leaky fuel bucket. Boosting dopamine, serotonin, oxytocin, and endorphins without burning out or needing perfection.
Build your personal plan for moments of overwhelm and self-sabotage. So when things go sideways, you know exactly what to do next.
Practical ways to increase your neurochemical baseline with real examples that don't require a perfect routine or unlimited willpower.
Create structure using ADHD-friendly tools including the ADHD Canvas, visual planning systems, and habit trackers that work with your brain.
Learn how to review your progress with kindness, not criticism. And how to turn every setback into useful information for the next cycle.
When you sign up for the free course, you get an instant invite to the private ADHD Goals community. A space where you don't have to explain yourself before asking a question.
Connect with others navigating the same challenges. Stay accountable. Share what's working, and what isn't, without judgement.
Join the community freeNobody here is going to tell you to just make a to-do list.
Body doubling, check-ins, and shared progress. Accountability that works for ADHD brains.
A place where getting out of bed on a hard day counts as a genuine win. Because it does.
"Laurence gets it. What I mean by that is he implicitly understands what it's like to live with ADHD and grapple with the daily challenges. As a late-diagnosed woman, following a life of masking and challenges, to be given space to unpick, understand, and strategise through open questions, goal setting, and tools is so refreshing."
"Laurence is the full package — he walks the walk and is able to listen and help you not only understand your obstacles but get you through them. If you are struggling to get started and having trouble knowing where to begin, he can even help with that!"
"I can't recommend Laurence enough! Through coaching I have gained so much insight into how my ADHD affects me and how to use different strategies to function. I was getting overwhelmed and stuck in my work and personal life, and Laurence has helped me recognise when this is happening and what small, achievable steps to take."
"If you are seeking support for ADHD in a dynamic and engaging way, I wholeheartedly encourage you to connect with Laurence. I am truly grateful for the positive impact he has had."
I'm a certified ADHD coach, Design Thinking Consultant, and the creator of the U.M.P.A.R. Framework and the ADHD Canvas.
After being diagnosed with ADHD myself, I realised how much of the advice out there simply doesn't work for our brains. So I blended 13+ years of UX design strategy with ADHD coaching to create visual, step-by-step tools that make sense — and actually stick.
This course is the foundation I wish I'd had when I started. And now I want to share it with you.
Most ADHD content is written for people who want to manage symptoms. This is written for people who want to understand their brain.
It uses the same frameworks I use with coaching clients. The only difference is price.
It's free because everyone deserves access to a clear explanation of their own brain. Not just people who can afford coaching.
The free course gives you the foundation. When you're ready to go deeper, everything at ADHD Canvas is built on the same framework.
The visual system that puts everything from this course into practice. Overview, Action, and Review canvases with 50+ coaching tools.
Learn more →Go deeper into the framework. Explore the five steps in full and join the waitlist for the book.
Explore the framework →Work through the Canvas with Laurence in person. Personalised sessions built around your specific executive function challenges.
Visit ADHD Goals →10 modules. Community included. No credit card. No catch. Just a clear explanation of how your ADHD brain works and what to do with that knowledge.
Get free access now100% free · Always will be · No credit card required