ADHD Coaching for Adults Who Feel Stuck
You know that feeling when you’re staring at your to-do list and nothing moves? Your brain feels like it’s wrapped in fog. You have dreams. You have goals. You know what you should be doing. But something invisible keeps you frozen in place.
If this sounds familiar, you’re not alone. And no, you’re not lazy. You’re not broken. You might just have an ADHD brain that needs a different kind of support.
I’m an ADHD coach here at Heal and thrive psychotherapy and coaching, and I work with adults across Los Angeles, Orange County, and beyond who feel exactly this way. That “stuck” feeling? It’s one of the most common things I hear about. And the good news is: there’s a real path forward.
Let’s talk about it.
What Does “Stuck” Actually Look Like for Adults with ADHD?
Here’s the thing about ADHD in adults. It doesn’t always look like what you see in movies. It’s not always bouncing off walls or interrupting people mid-sentence.
For many adults, ADHD shows up as feeling chronically overwhelmed. It looks like starting projects but never finishing them. It feels like knowing exactly what you need to do: but your body just won’t cooperate.
Sound familiar?
Being stuck with ADHD might look like:
- Staying in a job you hate because the thought of updating your resume feels impossible
- Having a pile of unopened mail that’s been sitting there for months
- Wanting to exercise, eat better, or start a new hobby: but never actually doing it
- Feeling like you’re watching your life pass by while everyone else moves forward
- Starting your day with big plans and ending it wondering where the time went
If you’re nodding along, I want you to know something important. This isn’t a character flaw. This is how ADHD shows up in real life. And once you understand that, you can start working with your brain instead of against it.
Why ADHD Brains Get Stuck (It’s Not What You Think)
Let’s get a little nerdy for a second. But I promise to keep it simple.
ADHD brains work differently when it comes to something called executive function. Think of executive function as your brain’s manager. It handles planning, organizing, starting tasks, and following through.
For neurotypical brains, this manager works pretty smoothly. For ADHD brains? That manager is often on a coffee break.
This means that even when you want to do something, the signal from your brain to your body gets scrambled. It’s like trying to start a car with a weak battery. You turn the key, but nothing happens.
Here’s what’s really going on when you feel stuck:
- Dopamine differences: ADHD brains don’t produce or regulate dopamine the same way. Dopamine is the “motivation chemical.” Without enough of it, even simple tasks feel like climbing a mountain.
- Task paralysis: When a task feels too big, unclear, or boring, your brain literally freezes. It’s not laziness. It’s a neurological response.
- Emotional weight: Sometimes being stuck protects you from something scary. Fear of failure. Fear of rejection. Fear of change. Your brain keeps you “safe” by keeping you still.
Understanding this is huge. Because once you stop blaming yourself, you can start finding solutions that actually work.
How ADHD Coaching Creates Real Movement
So what’s the answer? How do you get unstuck when your brain seems determined to keep you in place?
This is where ADHD coaching comes in. And I’ll be honest: it’s different from what most people expect.
ADHD coaching isn’t about someone telling you what to do. It’s not therapy (though therapy can be a great complement). It’s not about fixing you because you’re not broken.
ADHD coaching is about building a bridge between where you are and where you want to be.
At Heal and thrive psychotherapy and coaching, we work with you to create strategies that fit your unique brain. Not generic advice from a self-help book. Not tips that work great for neurotypical people but fall flat for you.
Real, practical, personalized strategies.
What Happens in ADHD Coaching?
Let me paint a picture of what this actually looks like.
First, we figure out where you’re stuck. Is it work? Relationships? Daily habits? All of the above? We get specific because vague problems need vague solutions. And vague solutions don’t work.
Then, we dig into the “why.” What’s keeping you stuck? Is it overwhelm? Fear? Lack of structure? Not knowing where to start? Understanding the root cause helps us find the right tools.
Finally, we build your personalized toolkit. This includes strategies for time management, organization, and prioritization that actually work for your brain. We create systems. We set up accountability. We celebrate wins: even the small ones.
Practical Strategies That Help Adults Get Unstuck
I want to give you some real strategies you can start using today. These are things I teach my clients here in Southern California and online.
Break Tasks Into Ridiculously Small Steps
I know you’ve heard “break it down” before. But ADHD brains need to go smaller than you think.
Instead of “clean the house,” try “pick up five things from the living room floor.”
Instead of “apply for jobs,” try “open your laptop and find one job posting.”
The goal isn’t to finish everything. The goal is to start. Because starting is often the hardest part for ADHD brains. Once you’re moving, momentum kicks in.
Use the “I Feel Stuck, But…” Method
This is a form of mindful self-coaching that I love.
When you notice you’re frozen, say to yourself: “I feel completely stuck right now, but I’m going to do these three small things anyway.”
You’re not ignoring your feelings. You’re acknowledging them while still choosing action. This combo of self-compassion and movement is powerful.
Find Your Accountability Partner
ADHD brains thrive with external accountability. It’s not weakness: it’s smart strategy.
This could be a friend who checks in on your progress. A coworking buddy who keeps you company while you work. Or an ADHD coach who helps you stay on track.
At Heal and thrive psychotherapy and coaching, accountability is built into everything we do. Because we know that having someone in your corner makes all the difference.
Design Your Environment for Success
Your environment matters more than willpower. Seriously.
If you want to work out in the morning, sleep in your workout clothes. If you want to eat healthier, don’t keep junk food in the house. If you need to focus, remove distractions before you start.
We help clients create daily routines that work with their ADHD, not against it.
Address What Your Stuckness Is Protecting You From
This one goes deeper. Sometimes we stay stuck because moving forward feels scary.
Ask yourself: What am I avoiding? What’s the worst thing that could happen if I actually did this thing?
Often, our stuckness is protecting us from potential failure, rejection, or the unknown. When we name that fear, it loses some of its power.
Real Life Examples: Getting Unstuck in LA and Orange County
Let me share some examples from my work (details changed for privacy, of course).
Maria from Irvine came to me feeling stuck in her career. She’d been in the same admin job for eight years. She knew she wanted more but couldn’t seem to make a move. Through coaching, we discovered she was terrified of failing at something new. We broke down her job search into tiny steps. We worked on her mindset around failure. Six months later? She landed a management role she loves.
David from West LA felt stuck in his daily habits. He wanted to exercise, eat better, and spend less time scrolling his phone. But every day looked the same. We built a morning routine that worked for his brain. We used visual cues and accountability check-ins. Now he’s hiking Runyon Canyon twice a week and cooking dinner most nights.
Jasmine from Long Beach felt stuck in life in general. She described it as “existing but not living.” Through coaching, we identified that decision fatigue was draining her energy. We simplified her choices, automated what we could, and freed up mental space. She told me recently that she finally feels like she’s living her life instead of just watching it.
These stories aren’t magic. They’re what happens when ADHD adults get the right support.
When Is It Time to Try ADHD Coaching?
You might be wondering if coaching is right for you. Here are some signs it might be time:
- You’ve tried “all the tips” but nothing sticks
- You’re exhausted from fighting with your own brain
- You know what you want but can’t seem to get there
- You feel like you’re not living up to your potential
- You’re tired of feeling stuck
If any of these resonate, coaching could be a game-changer.
And here’s something important: you don’t have to have a formal ADHD diagnosis to benefit from coaching. Many of my clients are self-diagnosed or suspect they have ADHD. The strategies work because they’re designed for brains that work differently.
Why Choose Heal and Thrive Psychotherapy and Coaching?
At Heal and thrive psychotherapy and coaching, we get it. We specialize in working with adults who have ADHD and feel like they’re not reaching their full potential.
We’re based in Southern California and work with clients throughout Los Angeles, Orange County, and beyond. Whether you’re in Santa Monica, Anaheim, Pasadena, or anywhere in between: we’re here for you.
Our approach is:
- Personalized: No cookie-cutter advice. We build strategies around YOUR brain, YOUR life, YOUR goals.
- Supportive: We’re in your corner. Always. No judgment, just encouragement and practical help.
- Action-oriented: We don’t just talk about change. We help you make it happen with real tools and strategies to improve focus and organization.
- Holistic: We understand that ADHD affects every area of life. We address the whole picture.
You Don’t Have to Stay Stuck
Here’s what I want you to take away from this.
Feeling stuck is real. It’s frustrating. It can make you feel hopeless.
But it’s not permanent.
With the right support, you can get moving again. You can build a life that feels good: not just one that looks good on paper. You can work with your ADHD brain instead of constantly fighting it.
You deserve that. And it’s absolutely possible.
Ready to Get Unstuck?
If you’re an adult with ADHD who’s tired of feeling frozen, I’d love to help.
Reach out to Heal and Thrive Psychotherapy and Coaching today. Let’s talk about where you’re stuck and how we can get you moving toward the life you actually want.
You can visit our website to learn more or schedule a consultation. We work with clients throughout Los Angeles, Orange County, and online.
Your next chapter is waiting. Let’s write it together.