Grounded Focus
Surf therapy for teen ADHD
Hack the mind through the body.
Grounded Focus is a body-based, experiential program for teen adhd and other attention or regulation challenges. Additionally, through surfing, somatic practice, and creative activities, teens practice focus and regulation with peer support outdoors.
Learning to surf is more than the activity—it’s the vehicle. Teens notice, focus, respond to changing conditions, try again, and celebrate progress. The ocean and beach are active parts of the learning experience.
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A body-based addition to ADHD support
Parents, clinicians, and school professionals may already be supporting teens with cognitive strategies for attention, organization, and emotional regulation. Grounded Focus adds an embodied way to practice—through surfing, somatic tools, creative activities, and supportive peer connection.
A session begins in a circle with connection, psychoeducation, and somatic practice.
Additionally, the beach becomes part of the lesson. Watching waves invites observation and focus for teen adhd.
Feeling the sand beneath the feet brings attention to the body.In the water, the excitement and uncertainty of learning to surf create opportunities to notice body responses.
With support to try, wobble, laugh, regroup, and try again.
The group closes with reflection on what felt challenging, what went well, and how those experiences might connect to daily life. Grounded Focus is designed to complement—not replace—school supports or clinical care.
A supportive, inclusive learning environment
Grounded Focus is trauma-informed and centered on safety, choice, and meeting each teen where they are—without judgment. Teens are encouraged to participate in ways that work for them and to progress at their own pace.
The ocean can be a great equalizer: everyone is learning, adapting, and finding their own way. In a supportive group, teens can normalize struggle, celebrate progress, and build a sense of belonging.
The five-session journey
Each session builds on the last, combining group connection, somatic practice, surfing, creative activities, and reflection.
1. Find Your Ground
Safety, belonging, and body awareness
Teens get to know one another, create shared agreements, and begin noticing what’s happening in their bodies. Grounding and somatic warm-ups, supported time in the water, and getting familiar with the board and ocean help establish the foundations for the program. Teens create an Inner Surfer card to represent a grounded, capable version of themselves.
2. Shake It Off
Movement, tension, and emotion
Teens explore how stress can show up in the body and practice movement and breath tools. Pop-up practice and supported wipe-out drills offer opportunities to try, regroup, and approach a fall as information—not a verdict on their ability. A Shake Map creative activity helps teens identify where they notice sensations or tension.
3. Fall Forward
RSD, shame resilience, and getting back up
Teens learn about rejection-sensitive dysphoria (RSD) and the “shame storm” that can follow a mistake or perceived failure. Through co-regulation, breathwork, supported surf practice, and creative reflection, they explore how to recognize a self-critical voice and consider how their Inner Surfer might respond.
4. Ride the Pause
Visualization and mental rehearsal
Teens practice slowing down, imagining a sequence of actions, and preparing for a challenge. Breathwork and guided surf visualization are followed by wave reading and applying mental rehearsal in the water. Teens reflect creatively on the ride they imagined or experienced.
5. Flow State
Integration, celebration, and carrying it forward
Teens revisit the tools and experiences from the program.
They choose a regulation practice to lead and enjoy a less structured surf session.
Additionally, they create a personal Regulation Map.
This map helps identify what different states feel like for them and which tools they might use.
The group celebrates each teen adhd member’s growth and introduces the ongoing Blue Mind Collective.
Across the sessions, group check-ins and closing circles make space for “grows and glows”—what felt challenging, what went well, and what each teen wants to carry into daily life. Sharing is optional.
Skills teens have the opportunity to practice
- Body awareness and noticing internal cues
- Focus, attention, and staying present
- Breath and body-regulation tools
- Emotional expression and language for internal experiences
- Resilience, frustration tolerance, and trying again
- Self-advocacy and personal agency
- Confidence, connection, and belonging
Program offerings
Grounded Focus Core Program
A five-session program that meets once a week at the beach. Teens learn through surfing, somatic activities, group connection, and reflection.
Blue Mind Collective
Ongoing community and continued practice for program graduates.
1:1 ADHD coaching
Remote coaching may include goal setting, somatic tools, accountability, and body doubling.
Parent workshops
Educational workshops for parents and caregivers of neurodivergent teens.
School and clinical partnerships
Planned school cohorts and clinician collaboration are available. A sponsoring psychologist partners on the program. With appropriate consent, collaboration may include shared goals, communication, and clinician check-ins.
Practical details
- Sessions are offered throughout the year.
- Wetsuits, equipment, and safety support are provided.
- Planned school cohorts are available—contact us to discuss.
- Ask about ongoing community, 1:1 coaching, and parent workshops.
About Lenora
Lenora Lostaunau, M.A. is a late-diagnosed ADHD professional, Certified Integrative Health Coach, ADHD Coach, and somatic and surf therapy practitioner. She holds the ADHD-CCSP professional certification through PESI and is the author of Grounded Focus: Somatic Tools for ADHD.
Ready to add body-based support?
Whether you’re a parent, clinician, or school professional, let’s talk about whether Grounded Focus may be a fit for the teen you support.
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Contact Lenora for referrals of discuss creating a cohort or partnership.
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