Calm the Noise: An 8‑Week Reset for Overthinking, ADHD & OCD

1. Week 1: Understanding your overthinking patterns

   5 lessons

   1. Lesson 1: What is overthinking, really?
   2. Lesson 2: Overthinking, ADHD & OCD – what’s actually going on in my brain?
   3. Lesson 3: Spotting your overthinking triggers
   4. Lesson 4: Overthinking vs intuition vs problem‑solving
   5. Lesson 5: Weekly integration & checkpoint

2. Week 2: Calming Overthinking in the Moment

   5 lessons

   1. Lesson 1: Noticing when you’re “in the noise”
   2. Lesson 2: Grounding your body when your mind is racing
   3. Lesson 3: Externalizing your thoughts – getting them out of your head
   4. Lesson 4: “Good‑enough” decisions instead of perfect answers
   5. Lesson 5: Week 2 integration & checkpoint

3. Week 3: Living With ADHD – Focus, Energy & Follow‑Through

   5 lessons

   1. Lesson 1: How ADHD shows up in your daily life
   2. Lesson 2: Energy & attention cycles
   3. Lesson 3: Breaking tasks into brain‑friendly chunks
   4. Lesson 4: Follow‑through without self‑shaming
   5. Lesson 5: Week 3 integration – your ADHD support manual

4. Week 4: Living With OCD – Understanding & Responding

   5 lessons

   1. Lesson 1: What OCD is (and isn’t)
   2. Lesson 2: Identifying compulsions (including mental ones)
   3. Lesson 3: Responding differently to intrusive thoughts (at your own pace)
   4. Lesson 4: Safety, support & when to seek professional ERP
   5. Lesson 5: Week 4 integration – my OCD response plan (for now)

5. Week 5: Relationships & Loved Ones – Getting the Right Kind of Help

   6 lessons

   1. Lesson 1: How overthinking, ADHD & OCD affect your relationships
   2. Lesson 2: Explaining your brain to loved ones
   3. Lesson 3: Asking for support that actually helps
   4. Lesson 4: Boundaries with others’ expectations
   5. Lesson 5: Week 5 integration – relationship support map
   6. Weekly Integration & Relationship Support Plan

6. Week 6: Routines, Energy & Executive Function

   5 lessons

   1. Lesson 1: What executive function actually is
   2. Lesson 2: Designing “good‑enough” routines
   3. Lesson 3: Environment as a brain support tool
   4. Lesson 4: Tech, notifications & overstimulation
   5. Lesson 5: Week 6 integration – my brain‑friendly day

7. Week 7: Living This In Real Life – Stress, Setbacks & Busy Seasons

   6 lessons

   1. Lesson 1: What a setback actually is (and isn’t)
   2. Lesson 2: Early signs of burnout and overwhelm
   3. Lesson 3: Bare‑minimum care plans for hard days
   4. Lesson 4: Repairing after you’ve gone off track
   5. Lesson 5: Week 7 integration – crisis & rough‑patch plan
   6. Closing Week 7 – Integrating Routines, Tools & Setbacks

8. Week 8: Living With This Long‑Term – Identity, Values, and Next Steps

   5 lessons

   1. Lesson 1: Who am I with this brain?
   2. Lesson 2: Values‑driven life with a noisy brain
   3. Lesson 3: Joy, creativity & connection with this wiring
   4. Lesson 4: Purpose & contribution (without over‑sacrifice)
   5. Lesson 5: Writing your “brain story” (for now)

9. Course closing: integrating your Calm the Noise journey

   1 lesson

   1. Closing Lesson: Looking back, looking forward – integrating your Calm the Noise journey