HEA-ADHD-101 – ADHD Nutrition and Wellness for Black Women

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About Course

Learn More: https://www.tiktok.com/@healthybrowngirl/video/7464785258114796831

This course is designed specifically for Black women navigating life with ADHD, whether formally diagnosed or simply feeling the weight of constant overwhelm, inconsistent habits, or emotional eating patterns.

Through a culturally relevant and neurodivergent-affirming lens, students will explore how ADHD impacts nutrition, hormones, energy levels, mood, and everyday routines. We’ll break down complex wellness topics into simple, actionable strategies that support both mental and physical health, without the pressure of perfection.

What You’ll Learn:

  • How the ADHD brain influences eating habits, motivation, and self-regulation

  • The role of nutrition in mood, energy, and focus

  • Practical, flexible meal planning strategies for real life

  • Understanding cravings, emotional eating, and body image

  • How culture, faith, and community shape wellness

  • Building routines that work with your brain, not against it

Community & Connection:

This isn’t just a course—it’s a space to feel seen and supported.
Each week includes group discussions and community check-ins where you’ll connect with other women who truly get it. Together, we’ll share stories, celebrate wins, and offer encouragement through the highs and lows of this journey.

All women are welcome. While the course centers on the experience of Black women, it’s open to anyone seeking an inclusive, empowering approach to ADHD nutrition and wellness.

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What Will You Learn?

  • 1.Your brain is not broken—it’s just wired differently.
  • 2. How ADHD impacts your eating habits, energy, and routines.
  • 3. Learn to start making choices that feel good, not forced.

Course Content

Week 1: The ADHD Brain &; the Black Woman’s Wellness Experience
Theme: Understanding how ADHD affects our wellness from a culturally relevant lens Topics: ADHD 101: How it impacts executive function, memory, and routines The unique challenges Black women face in navigating mental health and wellness Unlearning "strong Black woman" survival mode in favor of sustainable self-care

  • Self-reflection worksheet: “Where I struggle, where I shine”
  • Module 1 Assignment

Week 2: Food, Focus, &; Feelings – How ADHD Shapes Eating Habits
Exploring emotional eating, impulsivity, and nutrition struggles Topics: Common patterns: meal skipping, cravings, bingeing, sensory sensitivity Emotional eating and dopamine-seeking Why traditional diet advice doesn’t work for ADHD

Week 3: Nourishing the Mind – Balanced Eating for Energy, Mood & Focus
Simple ADHD-friendly nutrition strategies Topics: Protein, fiber, and fats: Why they matter for ADHD brains Blood sugar regulation and mood swings Realistic, non-restrictive snack/meal ideas

Week 4: Meal Planning for the Distracted Mind
Creating flexible systems, not rigid routines Topics: Why traditional meal prep doesn’t always work Low-effort planning techniques (cue-based eating, visual menus, batch basics) Grocery shopping hacks for executive function Extras: ADHD meal planning template Group brainstorm: “What’s worked (or flopped) for me?”

Week 5: Body Image, Burnout & the Healing Power of Self-Compassion
Shifting the narrative from punishment to partnership with your body Topics: Internalized weight stigma, perfectionism, and shame Culturally shaped body image + diet trauma Mindful eating + grace-centered goal setting

Week 6: My ADHD Wellness Toolkit
Create your own “Wellness Survival Guide” with: Morning grounding habits Go-to meals when you’re tired/distracted Gentle movement options Reminders when you’re feeling low (affirmations, scriptures, quotes) Names of support people or tools Bonus Activity: Create a visual mood board or digital wallpaper

Final Reflection & Recap Quiz
You’ve come a long way—now let’s pause, reflect, and celebrate your growth.

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