"UMAAP, ACT, and the Power of Small: ADHD Support that Works"

Host Michele Van Valey speaks with Aisling Leonard-Curtin, senior psychologist on ADHD Ireland's UMAAP programme, co-director of ACT Now: Purposeful Living, and co-author of The Power of Small. They unpack how UMAP (Understanding & Managing Adult ADHD) blends evidence-based psychoeducation with Acceptance & Commitment Therapy (ACT), why no formal diagnosis is needed to join, and how "toward vs. away" moves, values, and tiny, sustainable actions can transform day-to-day life.

• Aisling Leonard-Curtin — Senior Psychologist, UMAAP (ADHD Ireland/National Clinical Programme/UCD); Co-director ACT Now; Co-author The Power of Small.

• Michele Van Valey — Host; educator and advocate.

• What UMAAP is: a free, HSE-funded, 6-session online programme for adults in Ireland who self-identify as ADHD (diagnosis not required).

• Structure: weekly 90-minute Zoom sessions (+ optional 15-minute Q&A), breakout-room choices or alternatives, and one "if you do just one thing" takeaway each week.

• ADHD model used: Dr Thomas Brown's six areas (organising/activating, focus, energy, emotion regulation, hyperactivity/impulsivity, working memory).

• Self-care, the UMAAP way: the FREEZE acronym — Food, Rest, Exercise, Enjoyment, Socialisation — with >90% of participants who implement changes reporting benefits.

• ACT essentials: values-led action, present-moment skills, self-compassion, and psychological flexibility.

• Language that helps: swap "right/wrong" for "toward/away moves"; wanted/unwanted rather than good/bad emotions; "What's The Function?" (WTF) of an action.

• Common traps: DOTS — Distractions, Opting-out, Thinking traps, Self-defeating actions; striving vs. sustainable progress; perfectionism and masking.

• Community matters: neuro-affirming facilitation by neurodivergent practitioners; optional themed breakout rooms (AuDHD, parents, perimenopause, etc.).

• Eligibility: 18+, resident in Ireland, self-identify as ADHD (with or without diagnosis).

• Format: 6 × 90-min live sessions on Zoom + 15-min optional Q&A; recordings available but live attendance predicts best outcomes.

• Cost: Free (HSE funded).

• Research: quantitative findings (lead: Dr. Christina Ciri) show statistically significant gains in psychological wellbeing; strong qualitative feedback on self-compassion and reduced masking.

• "Two things that are opposite can both be true for ADHD—distractible and hyper-focused." — Aisling

• "Live sessions build camaraderie and follow-through in a way recordings rarely do." — Aisling

• "Toward vs. away moves reduces shame and keeps action values-led." — Aisling

• "Perfectionism can immobilise; small steps reduce overwhelm and build momentum." — Aisling

• 00:00 — Intro & Aisling's role

• 00:29 — What UMAAP is; partners (NCP, UCD Psychology, ADHD Ireland)

• 01:26 — Eligibility without formal diagnosis

• 02:11 — Brown's six areas of ADHD

• 04:20 — Programme format; FREEZE self-care

• 06:28 — Time commitment; why live attendance matters

• 07:53 — Community and breakout-room options

• 12:00 — Multi-neurodivergence and themed rooms

• 13:23 — Research outcomes & lived impacts

• 17:30 — ACT fundamentals; psychological flexibility

• 21:48 — Values and "toward/away" in practice

• 30:52 — Wanted vs. unwanted emotions; emotions as signals

• 32:57 — The power of small, sustainable change

• 36:37 — DOTS; distractions vs. intent

• 38:20 — Striving vs. workable progress

• 41:26 — "WTF: What's The Function?"

• 42:10 — How to take the ASRS, join UMAP, and get the book

• 44:30 — Close

• UMAAP: https://adhdireland.ie/umaap/

• UMAAP Wait List: https://forms.office.com/pages/responsepage.aspx?id=zsnC6EE400mftBbZbzdh5_EncnxqjABHiRnZA-2WuI5UQlk4VFFCVDVaQTZFRTkzSUVDUDFOSzBRNC4u&route=shorturl

• ADHD Screener (ASRS): https://add.org/wp-content/uploads/2015/03/adhd-questionnaire-ASRS111.pdf

• The Power of Small (Leonard-Curtin & Leonard-Curtin): audiobook on Spotify/Audible; print/ebook via major booksellers; request via libraries. Free resources: https://www.mypowerofsmall.com/

• Host: Michele Van Valey

• Guest: Aisling Leonard-Curtin

• Production: Ian Lawton

• If you're 18+ in Ireland and self-identify as ADHD, register for UMAAP via adhdireland.ie.

• Explore ASRS and the upcoming executive-function animation (to be released by UMAP).

• Read or listen to The Power of Small and try one toward move today.