Case Study
ADHD Goals
ADHD Canvas & UMPAR Framework
Development of a behaviour change framework combining design thinking, coaching and executive function support to help individuals better understand ADHD and create sustainable systems for change.
Role
Creator & Behaviour Change Practitioner
Duration
Ongoing
Methods
Framework Design
Coaching Practice
Iterative Development
Skills
Behaviour Change | Executive Function | Systems Design | Human-Centred Design
Table of Contents
Situation
Following a late ADHD diagnosis and subsequent coaching experience, I recognised strong similarities between ADHD coaching, design thinking, service design and continuous improvement methodologies.
While coaching conversations often generated valuable insights, many individuals struggled to bridge the gap between understanding a problem and taking meaningful action.
Challenge
Existing coaching approaches relied heavily on discussion, reflection and working memory, making it difficult for many individuals to visualise challenges, identify patterns and maintain progress over time.
The challenge was to create a practical framework that could help people externalise complexity, reduce ambiguity and design sustainable behaviour change systems.
Actions
Applied principles from service design, design thinking, behavioural insight and executive function coaching to develop a visual framework for understanding challenges and creating solutions.
Created the ADHD Canvas™, enabling individuals to map challenges, identify patterns and develop ownership of solutions.
Developed the UMPAR Framework (Understand, Maintain, Plan, Action, Reflect) as a structured methodology for moving from awareness to implementation.
Tested and refined the framework through coaching engagements, workshops, podcast discussions and ongoing client feedback.
Outcome
Created a repeatable behaviour change framework that has been used with coaching clients, workshops and educational content.
Supported 30+ coaching clients in understanding challenges, identifying opportunities and implementing practical solutions.
Established the foundation for future AI-assisted systems designed to help individuals bridge the gap between insight and action.
Skills Demonstrated
- Framework Design
- Service Design
- Behaviour Change
- Systems Thinking
- Innovation
- Facilitation
- Coaching
- Product Development
- Human-Centred Design
- Continuous Improvement