Program formats
What's included
Two ways to engage with the Jowaga Wohuha methodology — one self-directed, one with structured support. Both deliver the complete framework.
Self-Guided Program
Complete methodology at your own pace
The self-guided format delivers the full Jowaga Wohuha methodology as a structured written program. You work through each phase independently, using the provided guides, worksheets, and reference materials.
This format works well for people who prefer to move at their own pace and who have enough self-direction to work through a structured program without external check-ins.
What's included
- Complete attention mapping workbook
- Structure selection guide with decision frameworks
- Calibration period tracking tools
- All four focus mode protocols with implementation guides
- Gentle review templates (daily and weekly)
- Bad-day workflow cards for each structural component
- Quarterly review framework
Format
All materials are available as printable PDFs and as digital files compatible with common note-taking applications. No specific app or platform is required.
Supported Program
Full methodology with structured check-ins
The supported format includes everything in the self-guided program, plus structured check-in sessions during the attention mapping and calibration phases — the two periods where questions and adjustments tend to come up most.
Support sessions are focused and practical. They're not coaching sessions in the traditional sense — they're structured conversations designed to help you interpret what your attention mapping data is showing you and make informed decisions about structure selection.
What's included
- Everything in the self-guided format
- Two attention mapping review sessions
- Three calibration period check-ins
- Written guidance between sessions
- Personalized structure recommendations based on your mapping data
- One refinement session at the end of the calibration period
Session format
Sessions are conducted remotely via video call. Each session runs approximately 45 minutes. Scheduling is arranged after enrollment based on availability.
Core program components
Both formats include these foundational elements of the Jowaga Wohuha methodology.
Attention Mapping
A structured observation process that documents your actual attention patterns over one to two weeks. The mapping process captures when attention is high, when it drops, what contexts affect it, and what your recovery patterns look like.
Capture System
A zero-friction method for collecting tasks, ideas, and obligations as they arise. Designed to require minimal decision-making in the moment and to work across different mental states without modification.
Adaptive Daily Planning
A tiered planning approach that builds three versions of each day: an essential-only version, a standard version, and an expanded version. Which version you use is decided each morning based on actual available capacity.
Focus Mode Protocols
Four named operational modes, each with its own task set, environment cues, and transition rituals. Modes cover the full range from deep-focus work to low-capacity maintenance days.
Gentle Review Process
Daily and weekly review formats built around pattern recognition rather than performance evaluation. The process surfaces what worked, identifies adjustments, and sets up the next period without shame as a driver.
Bad-Day Protocols
Simplified versions of every structural component, designed for days when standard workflows aren't feasible. These aren't emergency measures — they're a built-in, expected part of how the system operates.
What this isn't
This program isn't therapy, medical treatment, or a substitute for professional mental health support. It doesn't diagnose, assess, or treat ADHD. It's an organizational methodology — a set of structured practices for managing tasks, time, and attention in a way that accounts for how ADHD attention actually behaves.
If you're working with a therapist, psychiatrist, or ADHD coach, this program can complement that work. It's not designed to replace it.
Questions about the program
Yes. Some participants begin with the self-guided format and find they want support during the calibration phase, which is when most questions tend to arise. Switching formats mid-program is possible. Contact us to discuss how that transition works in practice.
The attention mapping phase involves approximately 10 to 15 minutes of daily observation and recording. The calibration phase involves running the selected workflows, which become part of your daily routine rather than additional time commitments. Weekly review sessions typically take 20 to 30 minutes. The program is designed to integrate into your existing day, not to add a substantial separate workload.
The methodology was developed with ADHD attention patterns as its primary reference point, but the core principles — building flexible structures around actual attention behavior, planning for variability, reducing friction — are relevant to anyone who experiences significant attention variability. People with anxiety, depression, chronic fatigue, or other conditions that affect attention have found the framework applicable to their situations.