Nervous system coaching for adults with ADHD — measure it, then change it.
Try it now · 60 seconds
Feel your shoulders drop.
A smaller version of what the room does together. Press start and follow the circle.
Check your shoulders. Lower than a minute ago?
Five questions, free, no account · then the reset that fits your lowest answer
Start with a number. Five questions, sixty seconds, no account — you get a score for how regulated your system is right now and the one reset that fits your lowest answer. Then practise it, measure again next week, and watch the number move.
Free · 60 seconds · no account needed — or try Resonance free for 14 days, then $37/month, cancel any time
What is PKJ Coaching?
PKJ Coaching is a nervous system coaching practice in New York for high-performing adults with ADHD, founded by Pen King Jr. It starts with a free 60-second measurement, the PKJ Regulation Index: five questions that score how regulated your system is right now and point you at one of twelve free guided resets. The Downshift is a $29 one-time, self-paced set of five parts on finding your own bracing pattern — no subscription and no account. The membership, Resonance, is $37/month with the first fourteen days free — a weekly AI read written from your own scores, a seven-day practice plan built from your lowest-scoring item, and your full measurement history. The index is an original, non-diagnostic instrument. This is coaching, not therapy, and does not replace medical care.
ADHD isn't a
discipline problem.
It's a nervous system one.
The focus struggles, the emotional swings, the inconsistency — they grow from one root: a system that learned long ago to run on threat and urgency instead of safety. Every productivity system you have tried sits on top of that, which is why none of them held.
You can't build steady performance on a nervous system that never feels safe. The foundation comes first — and it can be rebuilt, in small doses, on a schedule.
You already have the information.
That was never the problem.
Ask any chatbot how to regulate your nervous system and you’ll get a correct answer in four seconds. You’ve probably already asked. Nothing changed, because the missing piece was never the explanation. There is AI here, doing one narrow job well: reading the scores you recorded yourself and saying what moved. It never tells you anything about your body that your own measurements didn’t.
An app hands you a library. This hands you a number.
Most tools fail for one reason: they meet the wrong state. A library of two hundred practices asks you to choose while dysregulated, which is precisely the thing a braced nervous system cannot do. Here you get measured first, and then told the one practice that fits the state you are actually in. Choosing is removed on purpose.
There is no streak to break
Habit apps run on guilt: a chain you maintain until the day you miss, after which you never open it again. Nothing here counts consecutive days. The twelve resets are free and unconditional, the measurement is weekly because that is genuinely how fast this moves, and a month you skipped costs you nothing but the month.
Led by someone who had to do it
Pen spent 17 years on prescription stimulants, tapered with his physician, and rebuilt his regulation capacity over two years. Anything can summarise polyvagal theory on request. Only a person who has had to get their own nervous system back knows which week you are about to quit in.
The Downshift
Before you try to fix the bracing, you have to find it. Five parts: a fifteen-item inventory that scores itself, the five-minute reset, an audit of what urgency has actually been costing you, nine practices for an ordinary day, and one page that collects it all. About an hour, in as many sittings as you like.
- Part 1 scores itself — fifteen statements across body, mind and behaviour, and a band that tells you which part to start with
- The five-minute reset practice, step by step, plus the three ways people reliably ruin it
- Written worksheets for the urgency audit and the action plan, saved in your own browser and sent nowhere
- It opens the second the payment clears. No download, no app, no account, no password to invent
- Not a subscription. $29 once, no renewal, no card kept on file, nothing in your statement next March that you meant to cancel
- Not sixty pages of printables. Five parts, every one of them asking you to do something
- Not required for anything free here. The twelve resets and the weekly measurement stay free to everyone either way
- Refundable for thirty days by emailing Pen one line. No questions, no forms, no proving you did the work
$29 — one payment, yours to keep
See what’s in itOr start free: twelve 60-second resets — no account, no card, any hour
Resonance
Measure every week, get a read on what your own numbers are actually doing, and practise the seven days it points to. No room to show up to, no fixed hour — it runs on your schedule. Cancel any time, yourself, in two clicks.
- Your weekly measurement, and a read written from it — what moved, what didn’t, and the one thing to do about it. Members get a fresh read every check-in; free accounts get one a week
- A seven-day practice plan built from your own lowest item, each day a named reset with a cue and a length — rebuild it any time your numbers change
- Your full history: every score, every item, every reset you have run, as far back as you have been measuring. Free accounts see the most recent few
- The measurement and the twelve guided resets stay free to you, as they do to everyone
- Measure once a week, in about a minute. Everything else is built from that number
- The read and the plan only ever describe scores you actually recorded — they cannot invent a number about you
- Fourteen days free — long enough to measure twice and see a trend, short enough that you will still remember you started. Cancel before it ends and you are never charged
- Cancelling is two clicks in your own billing page, any time, no email to anyone and no questions asked
$37/month — first fourteen days free
Start your 14 daysNot sure yet? Measure first — it is free, it takes a minute, and the score is yours either way
What the weekly practice
is actually doing.
Notice Where You're Holding
Most high-performing adults with ADHD carry a chronic tension they've stopped noticing. Together we bring it into view — in the body, the emotions, the daily patterns — before changing anything.
Build Safety Inside Your System
With somatic practices, breathwork, and small daily shifts, we create the conditions where your nervous system can soften. Not forced calm — a real, felt sense of safety.
Replace Force With Steadiness
Once your system has a steadier baseline, we rebuild focus, follow-through, and emotional balance on a foundation that no longer needs pressure to hold it up.
Is this actually for you?
Worth being straight about, before you spend a cent.
- You perform well and it costs more than anyone can see
- Focus only shows up when something is urgent or overdue
- You’ve tried the apps, the systems and the accountability partners
- You’re tired of needing pressure — or medication — to feel like yourself
- You want a system to install once and never think about again
- You need medical treatment — this is coaching, not therapy or psychiatry
- You won’t show up: the practices are simple and they only work if you do them
I spent 17 years on stimulants before I understood what was actually wrong.
Diagnosed early, handed a prescription, told to get on with it. For years it worked — elite ski racer, companies built, performance delivered. What nobody saw was the chronic tension, the emotional crashes, the inability to rest, and the quiet dread that I couldn't function without medication.
After three burnouts I worked with my physician to taper off stimulants, and spent two years rebuilding my regulation capacity from the ground up. What I built held in a way nothing before it had. PKJ Coaching exists to give other high-performing adults with ADHD what I didn't have: a guide, and a room to do it in.
What clients say
about this work.
From 1:1 coaching and nervous system coaching clients, in their own words. Individual results vary.
I stopped white-knuckling my way through every day. This work gave me a way to actually settle down instead of just pushing harder. First time in years my evenings feel like mine again.
I came in skeptical and burnt out. Working with Pen, I finally understood why I kept crashing — and had simple things that actually helped. It was the clearest my head has felt in a long time.
Working with Pen has been such a valuable experience. He has a way of holding space that makes me feel completely comfortable being honest. This often leads me to notice things I wasn't paying attention to, and the insights that come out of those moments have helped me move closer to my goals. I always leave our sessions with a clear sense of direction, and usually a new understanding of myself that I didn't have when I walked in. I've made huge strides towards my health goals, and I know I owe a lot of that to our work together.
Questions people ask
before they start.
Essays on ADHD, focus,
and the nervous system.
When Your ADHD Meds Stop Working
ADHD medication that stops feeling like it used to is often a signal about the state underneath it, not just the prescription. What to look at first.
Read the essay →ADHD and Caffeine: Why It Helps, Then Backfires
Caffeine borrows activation you have to pay back later. What that costs an ADHD nervous system, and what to do instead.
Read the essay →Exercise for ADHD: How Movement Regulates the Nervous System
Movement works because it gives activation somewhere to go — which is why the punishing version backfires and the small version holds.
Read the essay →More essays on nervous system regulation, ADHD, and sustainable performance.
Read the archive →Some people want this one-to-one instead. The Convergence Method is application-only private coaching with Pen — a different level of depth, a different price, and a conversation first.
See how 1:1 works →Get your number.
Five questions, sixty seconds, no account and no card. You get a score for how regulated your nervous system is right now, the one reset that fits your lowest answer, and a read on what the score means. Come back next week and you can see whether it moved.
Free, always — or try Resonance free for 14 days, then $37/month, cancel yourself any time