This course is for anyone who has struggled with diets, restrictive eating, or “just trying harder” without seeing results. It’s not about willpower—it’s about understanding that traditional methods often don’t work for ADHD/AuDHD brains. You’ll discover why it’s not your fault, why past diets have failed, and learn tools and strategies that actually fit your brain and body.
We’ll begin by exploring your dieting history and, most importantly, finding your why. Knowing why you want to help yourself is the crucial first step to creating lasting change that works for you—and keeps you committed on the days that feel toughest.

What is this course about?  - It’s Not You, It’s the Method: Reclaiming Food Freedom for ADHD Brain

Chapter 1: It's not a lack of willpower: It's a Mismatch of Methods

Worksheet: Your dieting History

Finding Your Why

What What is this course about? It's not a lack of Will Power

 In this chapter we will be getting curious about something most people never stop to explore: your eating style!

Your Eating Style - Introduction the different Eating Styles

What Kind Of Eater Are You?

Worksheet: Identify What Type Of Eater You Are

What kind of Eater are You?

Learn the 10 core principles that rebuild trust with your body and make food less stressful. These foundations guide you to eat intuitively, not by dieting rules.

A Mini Walk Through of The 10 Principles of Intuitive Eating

The 10 Principles of Intuitive Eating: It's time to Reject The Diet Mentality

Worksheet: Intuitive Eating Assessmemt

Principles of Intuitive Eating

Identify how ADHD affects your eating, from meal planning to impulsivity and emotional eating. Awareness helps you create strategies that actually work for your brain.

ADHD driven food struggles 

Unlocking Your ADHD-Driven Daily Food Struggles

ADHD and Executive Function and Sensory Challenges

When Dieting Fees like Control - But Really isn't 

ADHD-Driven Food Struggles

Uncover subtle dieting habits that may still control your eating. Recognising these patterns is key to breaking free from the diet mentality.

Do You Have Really Not Have Any Hidden Forms of Dieting?

Hidden Forms Of Dieting: How to banish old diet habits that aren't helping 

Hidden Forms of Dieting (You may be doing some without realising)

Examine the tools and rules you carry from past diets, like calorie counting or skipping meals. Awareness allows you to release unhelpful habits and choose what truly supports you.

Identifying Your Rules & Tools

Worksheet: Dieting tools & rules: Which of these are you still using?

Dieting Tools & Rules

Follow a four-step path to rebuild trust with your body and challenge old dieting patterns. Practical exercises guide you toward self-compassion and freedom from restriction.

Learning to Eat Intuitively

Learning To Eat Intuitively: The 4 Stages

Worksheet: Challenging your Disordered Eating Voice 

Worksheet: How To Recognise & Challenge Disordered Thoughts

Worksheet: Learning to ride the wave and let emotions pass as a positive coping strategy

Learning to Eat Intuitively: The 4 Step Path

Reconnect with your body’s natural hunger and fullness cues. Worksheets help you practice trusting your signals and making guilt-free food choices.

Honor your Hunger and Discover your Fullness 

Worksheet: Four Common “Hunger Silence” Scenarios & How to Tune Back In

Hunger & Fullness Scale & the Black-and-White Thinking Trap

The “Clean Plate Club” & Childhood Food Rules

Ways to Slow Down & Tune Into Your Eating

Learning the signals: Breaking the Autopilot Cycle when Eating

Honor Your Hunger & Discover Fullness

Learn how satisfaction, not restriction, keeps your hunger stable. This chapter teaches you to choose foods that truly fill you, honour cravings, and break the cycle of grazing, obsessing, and overeating.

Listen to Your Cravings: Explained

Listen to Your Cravings: Concious Eating

Listen to Your Cravings 

This chapter teaches you how to rebuild true satisfaction with food after years of dieting and deprivation. You’ll learn how pleasure, permission, variety, and mindful eating help your ADHD brain feel genuinely fulfilled after meals. So, you stop grazing, stop chasing “something missing,” and finally feel content and in control.

Fear Foods: Explained

Fear Foods: How to Regain Pleasure

Fear Foods

Identify the internal voices that judge and control your eating. Recognising them allows you to reclaim power and enjoy food without guilt.

Challenging the Food Police

Challenging the Food Police: How Guilt Gets Tied To Food

Inner voices Cheat Sheet

Demo: The Voices in Action

Worksheet: Who's Talking - Voice Awareness Guide

How can we Challenge the voices in Our Heads? using the STEAR Map

Worksheet: Black & White Thinking 

Worksheet: Absolutist Thinking

Worksheet: Catastrophic Thinking

Pessimistic Thinking: "The cup is always half empty"

Linear Thinking

Back-Up Plans: When things don't go to plan

Self Awareness: Your Best Tool Against The Food Police

This chapter helps you rebuild the joy of eating after years of guilt and rules. By tuning into taste, environment, and genuine preference, you’ll discover how pleasure creates natural stopping points and reduces overeating.

How to Regain Pleasure When it Comes to Food

Regaining Pleasure with Food

How to Regain Pleasure

This chapter is KEY - Understand emotional eating triggers and practice healthier coping strategies. Food stops being a crutch, and emotions can be managed constructively.

Coping With Emotions

Coping with your Emotions, Without using Food as a Safety Blanket

How to regulate without using food : Riding the Emotional Wave

Riding the Emotional Wave & Using Food as a Red Flag

Breaking the food cycle is challenging, especially with ADHD, but progress matters more than perfection. 
Small, mindful steps build lasting change and self-compassion.
You'll Learn the Biggest Lesson & The Main Reason I was able to Step into INtuitive Eating - this has been key to all of my clients!

Moving Forward

Moving Forward: Rebuilding Food Trust

<h4 id="21529a53-fafd-4266-8fb6-bf3b134cddea" data-toc-id="21529a53-fafd-4266-8fb6-bf3b134cddea" style="font-size: 18px; font-weight: 600; line-height: 1.2;">Nourish &amp; Notice – ADHD Food Freedom Workbook</h4><h5 id="4c0d177f-03b7-4ae7-ae24-14bec3a2829b" data-toc-id="4c0d177f-03b7-4ae7-ae24-14bec3a2829b" style="font-size: 16px; font-weight: 600; line-height: 1.2;">If you’ve spent years feeling “out of control” around food, believing it’s a willpower problem, or wondering why nothing ever sticks… this workbook will finally make it make sense.</h5>It’s not you. It’s not laziness. It’s not a lack of discipline.It’s your nervous system. It’s your ADHD brain. And it’s a lifetime of hidden food rules, shame, and survival coping patterns no one ever taught you to question.Nourish &amp; Notice is your step-by-step guide to breaking the exhausting cycle of: restriction → overeating → guilt → “start again Monday”… repeatInstead of forcing control, rules, or shame, this workbook helps you rebuild trust with food, understand your patterns, and reconnect with hunger, fullness, emotions, cravings and pleasure, in a way that actually works for ADHD / AuDHD brains.<h4 id="eb105b7c-0287-49ee-9ca6-a3fce171e998" data-toc-id="eb105b7c-0287-49ee-9ca6-a3fce171e998" style="font-size: 18px; font-weight: 600; line-height: 1.2;">Inside, you’ll explore:</h4>• Why food struggles have nothing to do with willpower • Your personal eating patterns + what truly drives them • Intuitive Eating — explained in simple, ADHD-friendly ways • ADHD-specific struggles: impulsive eating, dopamine seeking, emotional hunger, burnout, masking, time-blindness • The sneaky “hidden diets” keeping you stuck without realising • Fear foods, food guilt + how to finally feel safe around all foods • How to reconnect to hunger + fullness cues (even if you never have before) • How to quiet the Food Police + the critical voice in your head • How to cope with emotions without relying on food as your only tool • Practical steps to build self-trust and eat intuitively at your pace — not perfection, just progress<h4 id="4edcb96c-ffc7-4e62-b7a5-1add114f4f6d" data-toc-id="4edcb96c-ffc7-4e62-b7a5-1add114f4f6d" style="font-size: 18px; font-weight: 600; line-height: 1.2;">This is not:</h4>✘ another diet ✘ a rigid plan ✘ a quick fix ✘ “just try harder” advice<h4 id="8ffa9cc1-a2a4-480a-9952-c737278b927e" data-toc-id="8ffa9cc1-a2a4-480a-9952-c737278b927e" style="font-size: 18px; font-weight: 600; line-height: 1.2;">This is:</h4>✔ Nervous-system informed ✔ ADHD &amp; AuDHD aware ✔ Compassionate, realistic, and actually doable ✔ Created by someone who’s lived it — not judged it ✔ Helps you finally understand the how and why so those loud food voices in your head lose their powerThis is your chance to finally step out of fighting, controlling, and negotiating with food, and into a calmer, more grounded relationship where eating feels safe, permission-filled, nourishing and human again.<h4 id="a08d3d41-3ea8-472a-973e-9427c9bb85d0" data-toc-id="a08d3d41-3ea8-472a-973e-9427c9bb85d0" style="font-size: 18px; font-weight: 600; line-height: 1.2;">This workbook is for you if:</h4>• You binge, restrict, “do well”… then crash • You’re tired of guilt, shame, and starting over • Food feels emotional, chaotic, comforting and confusing • You want freedom, not more rules • You want something created for your kind of brainWritten by an AuDHD nutrition specialist + ADHD coach who has battled food struggles most of her life &amp; finally found a way out.If you’re ready to eat without guilt, honour your body, trust yourself again, and feel in control from the inside out…👉 Nourish &amp; Notice is your starting point!What You’ll GetDelivered instantly as a digital bundle you can print or access anytime, anywhere. Each section includes worksheets, downloadable PDFs, and captioned videos, so you can learn in the way that works best for you.✨ PDF Guides | 🎧 Audios | 📋 Videos | ❤️ Lifelong Support ToolsGet instant access now!

Learn how to break free from using food as control, rules, or emotional comfort, & rebuild real trust with your body. Discover how to eat intuitively in a way that works with your ADHD/AuDHD brain, bringing clarity, calm, and genuine self-trust.

Nourish & Notice: Rebuilding Food Trust with ADHD

Ellie Bullock

Course Details

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