ADHD Coaching for Adults
ADHD coaching can help you understand how your ADHD affects everyday life and develop practical strategies that work with the way your brain works. As a Clinical Psychologist and ADHD Coach, I offer individual coaching for adults who want support with organisation, time management, task initiation, emotional regulation and creating sustainable routines.
Is ADHD Coaching Right for You?
-
Do you ever feel like no matter how hard you try, you just can’t seem to create consistency or balance in your life?
-
Do you start with the best intentions — organized, motivated, determined — only to find yourself overwhelmed, off track, or exhausted?
-
Do you feel capable and intelligent, yet frustrated that things don’t seem to “stick”?
If this sounds familiar, you’re not alone — and you’re not failing. With ADHD, the challenge isn't usually effort or motivation. Sometimes the systems and strategies you've been using simply aren't working with the way your brain works. ADHD coaching can help you understand what is getting in the way and develop practical approaches that are more sustainable for you.
What Is ADHD Coaching?
ADHD coaching is about working with your brain, not against it. Coaching is generally focused on the present and future (rather than exploring past experiences in the depth that therapy may involve) and helps you to understand how ADHD affects your everyday life and develop practical strategies that work for you.
I will support you to build systems and strategies that can support areas such as time management, organisation, task initiation, follow-through, focus and emotional regulation. We will also explore your strengths and what is genuinely meaningful to you, so that the changes you make are realistic and sustainable.
What Can ADHD Coaching Help With?
ADHD Coaching can support you with practical challenges such as:
-
Time management and time blindness.
-
Procrastination and task initiation.
-
Organisation and planning.
-
Prioritising competing demands.
-
Creating routines and systems.
-
Sustaining focus.
-
Managing overwhelm.
-
Emotional Regulation.
-
Following through on intentions.
-
Building consistency.
-
Developing strategies that fit your individual strengths and needs.
What Does ADHD Coaching Involve?
Every coaching journey is unique and tailored to the individual. However, the work will generally include:
-
Realistic Goal-Setting: Identifying what is important to you and how you would like things to be different, then breaking larger goals into manageable steps.
-
Skills Building: Developing practical strategies for areas such as time management, planning, task initiation, sustaining focus, regulation etc.
-
Managing your environment: Designing surroundings, routine and systems to support you rather than create unnecessary barriers.
-
Strength-based growth: Identifying your strengths and finding ways to use them to support meaningful and sustainable change.
-
Building Self-Trust: Understanding your patterns, challenging unhelpful self-talk and developing a more supportive inner voice.
What It’s Like to Work With Me
Our sessions will be collaborative, practical and supportive. I will ask exploratory questions, help you identify what may be getting in the way, guide you towards solutions and offer suggestions where helpful.
We will identify concrete next steps to try between sessions and use our sessions to review what worked, what didn't and what we can adapt.
Coaching is a collaborative process. It tends to work best when you are open to exploration, willing to experiment with new approaches and honest about what is or isn't working. Building new habits takes time, so patience and trusting the process are important.
ADHD Coaching or ADHD Therapy?
ADHD Coaching and ADHD Therapy can overlap, but they have different focuses. Some clients choose coaching, some choose therapy, and some move between the two at different stages.
ADHD Coaching
Coaching is generally more practical and forward-focused. It can help with areas such as organisation, prioritisation, routines, time management, task initiation and developing strategies that work with your individual ADHD profile.
ADHD Therapy
Therapy focuses on the emotional and psychological impact of ADHD. This might include exploring self-esteem, anxiety, burnout, relationships, identity, emotional regulation, past experiences and patterns that may be affecting you in the present.
Sometimes both approaches can be helpful. We can explore your individual circumstances, goals and needs during an initial consultation and consider which approach, or combination of approaches, is most appropriate for you. Learn more about ADHD therapy here.
Frequently Asked Questions
Do I need an ADHD diagnosis to have ADHD Coaching?
No. You don't need a formal diagnosis to work with me. Some clients have already received an ADHD diagnosis, while others are wondering whether ADHD may help explain some of the difficulties they've experienced. Coaching can focus on the practical challenges you're facing, regardless of whether you have received a formal diagnosis.
What can ADHD coaching help with?
ADHD coaching can support you with practical challenges such as organisation, time management, prioritisation, procrastination, task initiation, routines, focus, follow-through and managing overwhelm. Coaching is tailored to your individual circumstances, strengths and goals rather than following a fixed programme.
Is ADHD coaching available online?
Yes. I offer ADHD coaching online to adults across the UK, allowing you to access support from wherever you are.
How often would I have ADHD coaching sessions?
Sessions are usually weekly or fortnightly, although this can be discussed depending on your circumstances, needs and goals.
How long does an ADHD coaching session last?
Sessions last for 50 minutes.
What happens during an ADHD coaching session?
Sessions are collaborative and focused on the areas that are most relevant to you. We might explore what's getting in the way of a particular goal, identify practical strategies, experiment with different approaches and agree on manageable steps to try between sessions. We can then review what worked and adapt things as needed.
How long does ADHD coaching last?
There is no fixed number of coaching sessions. The length of coaching will depend on your individual goals, circumstances and progress. We can review your needs regularly and discuss when it feels appropriate to reduce or finish sessions.
What is the difference between ADHD therapy and ADHD Coaching?
ADHD coaching tends to be more practical and forward-focused, supporting areas such as organisation, prioritisation, routines and task management. ADHD therapy focuses primarily on the emotional and psychological impact of ADHD, such as self-esteem, emotional regulation, anxiety, burnout, relationships and understanding longstanding patterns. Some people benefit from one approach, while others find a combination helpful.
Can I have both ADHD therapy and coaching?
Yes. Typically, ADHD therapy can incorporate ADHD coaching strategies alongside the other therapeutic elements. With ADHD coaching, the focus will be on developing practical strategies. Therefore, if you are looking to have both, it is likely that ADHD therapy will be more appropriate. This can be explored in the initial consultation.
Ready To Explore ADHD Coaching?
We can explore you goals and what kind of support would be most helpful during an initial consultation. Book here.