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By admin 0 Comments adhd, adhd coach, adhd coach near me, adhd coach service, adhd coaching, Blog

What Are the 9 Symptoms of ADD?

What Are the 9 Symptoms of ADD?

(And Why People Still Use the Term)

I still remember one of my first coaching calls with a new client, let’s call her “Sara.” She was in her mid-thirties, sharp, hardworking, but chronically overwhelmed. Midway through our session, she said:

“I think I might have ADD, not ADHD. I’m not hyper at all, never was. I just… forget stuff. Constantly. I zone out. I lose track of time. But I don’t feel like I have ADHD, you know?”

Sara isn’t alone. In fact, millions of adults and parents still search for answers using the term “ADD”, even though, technically, ADD isn’t a clinical diagnosis anymore.

Wait—What Is ADD Then? And How Is It Different from ADHD?

Here’s the truth: ADD (Attention Deficit Disorder) used to be the go-to label for people who struggled mainly with inattention, without the hyperactivity or impulsiveness that most people associate with “classic” ADHD.

But then the diagnostic manual changed.

According to the DSM-5 (that’s the official manual doctors use to diagnose mental health conditions), ADD is now considered an outdated term. What we used to call ADD is now formally diagnosed as:

ADHD – Predominantly Inattentive Presentation

So yes, ADD = Inattentive ADHD. Same symptoms. New name.

But here’s the twist: even though clinicians and researchers use the term “ADHD,” the rest of the world still googles “ADD.” That’s why I use both in this article, to speak your language and give you accurate, updated information.

If you’ve ever asked questions like:

  • Do I have ADD or ADHD?
  • Why can’t I stay focused, but I’m not hyper?
  • Is it possible to have ADHD without being loud or energetic?

You’re in the right place.

We’re going to break down the 9 core symptoms of inattentive ADHD (aka ADD), especially as they show up in real life for adults, teens, and kids. And I’ll walk you through how I help clients manage these challenges in coaching sessions, step by step.

But first, let’s bust one more myth…

What Are the 9 Symptoms of ADD?

(Straight from Real-Life Coaching)

When people ask me, “What does ADD actually look like?” I never answer with a textbook list right away. I think of my clients, smart, passionate, deeply caring people, who are quietly drowning in chaos nobody else sees.

Let me break down the 9 core symptoms of ADD (inattentive ADHD) the way I’ve seen them show up in real lives. This isn’t some cold diagnostic checklist, these are the invisible struggles my clients face every single day.

  1. Often fails to give close attention to details or makes careless mistakes

It’s not that you’re careless. You care deeply, but your brain skips lines, forgets steps, or misses critical details, especially in boring or repetitive tasks.

Coaching insight: I once worked with a marketing executive who’d proofread the same email three times, yet still miss a client’s name. Why? Because the mind drifts when the task isn’t engaging. We used a 3-stage proofreading system (with voice-to-text feedback) to help her catch the errors her brain was filtering out.

  1. Often has difficulty sustaining attention in tasks or play activities

Reading a book, sitting through meetings, even watching a movie… it’s like your brain just taps out halfway through.

Real-life example: One of my clients, a college student, told me she “zoned out” halfway through every lecture, even in subjects she loved. We built 20-minute focus sprints followed by 5-minute micro-rewards, and her grades improved within 3 weeks.

  1. Often does not seem to listen when spoken to directly

Not because you’re rude. It’s like your ears are working, but your brain’s tuned to a different frequency. You want to listen. You just didn’t realize you stopped.

Coaching trick: We used “verbal bookmarks”, teaching a client to literally say, “Hold on, let me focus for a sec,” before someone starts talking. It signaled their brain to tune in.

  1. Often does not follow through on instructions and fails to finish schoolwork, chores, or duties in the workplace

You start with the best intentions. But then—POOF. The task disappears. Not because you’re lazy. Because your working memory let go.

Fix that worked: One of my adult clients with ADD used a “See it, Do it, Log it” system. If she didn’t write down every step she completed in real-time, the brain would literally forget she ever started the task.

  1. Often has difficulty organizing tasks and activities

Planning feels overwhelming. You either over-plan for hours and never start, or avoid planning altogether. Projects pile up. Timelines get messy.

What we did: I taught one client the “3-Pile Prioritizing” method, Immediate, Important, and Ignore. It was simple enough for her ADD brain to not shut down, and visual enough to stay on track.

  1. Avoids, dislikes, or is reluctant to engage in tasks that require sustained mental effort

Tax forms. Reports. Studying. Even answering emails can feel physically painful because it drains so much energy.

Energy audit technique: I helped one software engineer measure when his brain naturally had the most focus, late mornings, and we blocked all deep-thought tasks for that 90-minute window. No more afternoon mental crashes.

  1. Often loses things necessary for tasks or activities

Your phone, your keys, your wallet, your glasses, you swear they were just there. Now they’ve vanished. Again.

Coaching fix: Habit anchors. We created a “home base” for every item, and practiced a daily 60-second routine to reset it. He called it his “ADD survival ritual.”

  1. Is often easily distracted by extraneous stimuli

Everything is interesting… except what you’re supposed to be doing. A sound, a movement, a random idea, and BOOM, focus derailed.

What helped: One of my creative clients used brown noise headphones + a blank notepad titled “Later Brain.” Every distracting thought went there instead of becoming a rabbit hole.

  1. Is often forgetful in daily activities

You miss appointments. You forget what you just said. You walk into a room and… wait, why are you here again?

Client tip: One client built a “Daily Check-In” ritual, morning, noon, and night. Three 2-minute resets where she asked: What did I just do? What do I need to do next? What am I likely to forget?

These 9 symptoms aren’t just “annoying quirks.” For many people with ADD, they add up to lost jobs, failed relationships, chronic self-doubt, and worst of all, a sense that something’s “wrong” with them.

But here’s what I tell every client:

There’s nothing wrong with your brain. You just need strategies that work with it, not against it.

ADD in Adults vs. Children: Why It Looks So Different

(and Why Women Get Missed)

When most people picture ADD or ADHD, they think of a hyper little boy bouncing off the walls. That’s one version, but it’s not the only one. And frankly, it’s not the most common one, especially in adults.

Let’s dive into how ADD shows up differently in kids, adults, and especially in women, and why so many people never get the right diagnosis until later in life.

In Children: The “Quiet Daydreamers”

Children with inattentive ADD are often the ones teachers describe as:

  • “Sweet, but spacey”
  • “Bright, but forgetful”
  • “Always off in their own world”

They’re not causing trouble, so they’re overlooked. But they struggle with:

  • Completing homework
  • Following multi-step directions
  • Staying focused in class
  • Getting ready in time

These kids often fly under the radar. especially if they’re girls, because they’re not disruptive.

Many are misdiagnosed as lazy, anxious, or unmotivated.

In Adults: The Overwhelmed Achievers

By adulthood, the symptoms don’t go away, they just evolve.

Adults with ADD might seem “functional” on the outside, but inside they’re:

  • Constantly distracted
  • Forgetting appointments or tasks
  • Struggling with time blindness
  • Overcommitted and exhausted
  • Mentally cluttered and self-critical

I’ve coached CEOs, doctors, moms, artists, all secretly drowning in executive dysfunction, blaming themselves for “not having it together.”

They weren’t broken. Their brains just worked differently.

Why Women with ADD Often Get Missed

This is a big one.

Women and girls with ADD are far less likely to be diagnosed, and here’s why:

  • They internalize symptoms—turning frustration inward into anxiety or shame.
  • They learn to mask their struggles by overworking or people-pleasing.
  • The stereotype of “hyperactive ADHD” doesn’t fit them.

Instead of bouncing off walls, they’re:

  • Constantly exhausted from mental overload
  • Apologizing for being “scatterbrained”
  • Quietly falling apart while looking “fine”

Studies show that women often don’t get diagnosed until their 30s or 40s, usually after their kids get diagnosed and they recognize the symptoms in themselves.

From My Practice

One of my clients, a successful attorney, came to me after her 10-year-old son was diagnosed with ADHD.
She said, “I read the symptoms for him and realized, I’m living with the same chaos every day.”

She’d spent decades building coping systems to survive, not knowing her brain was wired differently.

 Bottom Line:

ADD isn’t always loud. It’s often quiet, hidden, masked, and misunderstood, especially in women and high-achievers.

The good news? Recognition changes everything. Once you understand the shape of your brain, you can finally work with it, not against it.

Busting Myths About ADD: What You Think You Know Is Probably Wrong

When it comes to ADD, misinformation is everywhere. From social media stereotypes to outdated medical beliefs, there are so many myths floating around that they make it harder for people to recognize the signs, and get help.

Let’s clear the air.

Myth #1: ADD Is Just a Childhood Problem

Truth: ADD doesn’t disappear with age. It changes shape.

Adults might not be bouncing off walls, but they still struggle with focus, memory, time, and emotional regulation.

Myth #2: You Can’t Have ADD If You’re Successful

Truth: Many high performers have ADD. In fact, they often succeed despite their ADD, not because they don’t have it.

They’ve spent years building coping mechanisms, burning out, or staying up late to get things done. Success doesn’t cancel out brain wiring.

Myth #3: ADD Means You’re Lazy or Unmotivated

Truth: Most people with ADD are working twice as hard to keep up. What looks like laziness is often executive dysfunction, the brain’s struggle to plan, prioritize, and finish tasks.

It’s not about effort. It’s about how the brain organizes action.

Myth #4: ADD Is Just a Focus Problem

Truth: ADD affects more than just focus. It impacts:

  • Emotional regulation
  • Impulse control
  • Time management
  • Sleep patterns
  • Memory
  • Self-esteem

It’s a whole-brain condition, not just a concentration issue.

Myth #5: Everyone Gets Distracted—That Doesn’t Mean It’s ADD

Truth: Yes, everyone gets distracted sometimes. But for people with ADD, it’s persistent, chronic, and disruptive, it affects daily life, relationships, and even their sense of identity.

If your whole life feels like a mess of missed deadlines, broken promises, and exhaustion, that’s not “normal distraction.”

 Bottom Line:

These myths hurt. They delay diagnoses. They make people feel ashamed or broken.
That’s why busting them matters. Once we remove the shame, we can focus on real tools and support that actually help.

The Executive Function Connection: Why ADD Is More Than Just Attention

If you’ve ever wondered why you struggle to start things, finish them, or manage your day, this is where ADD really shows its true colors: executive dysfunction.

ADD isn’t just about being easily distracted. It’s about how the brain organizes, initiates, and regulates behavior. That’s what we call executive function, a set of mental skills we all rely on every single day.

What Are Executive Functions?

Executive functions are like the CEO of your brain. They help you:

  • Start tasks (initiation)
  • Prioritize what matters (planning)
  • Keep track of steps (working memory)
  • Stay focused (attention control)
  • Control impulses (inhibition)
  • Adjust when things change (flexibility)
  • Finish things (goal-directed persistence)

In people with ADD, these processes are often impaired, not because of lack of intelligence or willpower, but because of how their brains are wired.

Executive Dysfunction in Real Life

Here’s what executive dysfunction might look like in daily life:

  • You have 100 tabs open—and forgot why you opened them
  • You procrastinate even on things you want to do
  • You feel overwhelmed by small decisions
  • You constantly underestimate how long things take
  • You lose track of appointments, tasks, and even conversations
  • You know what to do—but just can’t get started

Sound familiar? That’s not laziness. That’s neurobiology.

Why This Matters in Coaching

As an ADD coach, I don’t just focus on symptoms, I focus on executive function scaffolding.

That means helping clients:

  • Build routines and structures that work with their brains, not against them
  • Learn time awareness and task initiation strategies
  • Use tech tools that support memory and focus
  • Create accountability systems that reduce overwhelm
  • Work with—not against—their natural rhythms

You don’t “fix” executive dysfunction with motivation.

You manage it with tools, systems, and support.

The Emotional Cost of Living with ADD

ADD doesn’t just affect how you think, it affects how you feel about yourself. And for many of my clients, that’s the hardest part.

They’ve been told they’re lazy, careless, unmotivated, or “too sensitive.” Over time, these messages sink in. They don’t just feel distracted. They feel defective.

This chronic self-doubt has a name: Rejection Sensitive Dysphoria (RSD), a heightened emotional response to real or perceived rejection, often experienced by people with ADD.

What Is Rejection Sensitive Dysphoria?

RSD is not in the DSM, but it’s real. People with ADD often:

  • Feel intense shame after minor criticism
  • Obsess over whether someone is upset with them
  • Avoid risk or speaking up to avoid rejection
  • Interpret neutral feedback as deeply personal
  • Cry easily or shut down emotionally

It’s not about being emotionally weak. It’s about an overactive nervous system that’s always bracing for rejection.

Emotional Exhaustion Is Real

Many ADD clients tell me they’re tired of trying. Tired of explaining themselves. Tired of masking. Tired of disappointing people.

Living with ADD often means:

  • Feeling like you’re “too much” and “not enough” at the same time
  • Comparing yourself to neurotypical peers—and falling short
  • Carrying emotional wounds from childhood, school, work, or relationships
  • Believing that success is for “other people,” not you

But here’s the truth: You are not broken. Your brain is just different, and with the right support, that difference becomes strength.

Coaching for Emotional Regulation

When I coach clients through the emotional side of ADD, we focus on:

  • Naming and validating emotions instead of pushing them down
  • Learning self-compassion, not self-criticism
  • Reframing failure as feedback
  • Creating a community where you feel seen and safe
  • Building emotional resilience, one small win at a time

Because healing isn’t just about focus—it’s about feeling whole again.

Executive Function: The Real Core of ADD

Forget the outdated idea that ADD is just a “focus disorder.”

What really lies beneath the surface is a challenge with executive function, the brain’s control center.

Executive functions are the mental skills that help you:

  • Plan ahead
  • Prioritize tasks
  • Control impulses
  • Stay on track
  • Manage emotions
  • Shift attention
  • Start (and finish) things

Sound familiar? These are the exact areas where people with ADD tend to struggle.

ADD Is Not About Laziness or Lack of Willpower

I can’t say this enough:

ADD is not a moral failure.

It’s a neurological difference that affects how the brain organizes, prioritizes, and acts.

Executive function issues aren’t visible from the outside—but they affect nearly every part of life, including:

  • Relationships
  • Career paths
  • Money management
  • Self-esteem
  • Mental health

Once you understand that ADD is about executive function dysregulation, the shame starts to fade. And the real work can begin.

Coaching Can Train Your Executive Brain

The good news?

Executive functions can be strengthened, with the right support.

Through coaching, we work together to build skills like:

  • Planning backwards from a goal
  • Creating realistic routines
  • Managing distractions
  • Practicing emotional regulation
  • Building “activation strategies” to get started

You’re not broken. Your brain just needs better tools, and coaching gives you the blueprint.

What Actually Works for Treating ADD?

Here’s the truth: There’s no one-size-fits-all approach to treating ADD.

But there are strategies backed by neuroscience and years of real-life coaching results.

Let’s break them down into what actually helps, and what doesn’t.

What Works:

  1. Medication (for some people)

Stimulants and non-stimulants can help regulate brain chemistry, but they’re not magic. They support executive function; they don’t replace skill-building.

  1. Coaching
    ADD coaching builds habits, systems, and self-awareness. It’s practical and action-based, not therapy, but change-focused support.
  2. Structured routines

The ADD brain thrives on external structure. Routines, reminders, checklists, and timers are not “crutches”, they’re tools.

  1. Movement and exercise

Physical activity improves attention and mood. Even 10 minutes of movement can reset the brain’s chemistry.

  1. Mindfulness & emotional regulation

Learning to pause, reflect, and respond rather than react makes a huge difference, especially in relationships and work.

What Doesn’t Work:

  • Shaming yourself into changing

Guilt and self-hate don’t build motivation—they create paralysis.

  • Unrealistic productivity hacks

“Just try harder” or “use this trendy app” won’t work if your executive function is struggling.

  • Ignoring your brain’s needs

Treating ADD like a character flaw instead of a brain-based condition only leads to burnout.

The real key? A multi-layered approach, supporting both the biology of the brain and the real-world demands of daily life.

You don’t just need more motivation.

You need a system that fits how your brain works.

Practical Tips and Techniques for Managing ADD Symptoms

Managing ADD (or ADHD Inattentive Type) can feel overwhelming, but with the right strategies tailored to your brain’s unique wiring, you can significantly improve focus, organization, and daily functioning. From my experience coaching adults and teens, here are some proven, actionable techniques that really make a difference.

  1. Break Tasks Into Smaller Steps

One of the most common struggles with ADD is feeling paralyzed by big projects. Instead of trying to tackle everything at once, break tasks down into bite-sized, manageable pieces.

  • Example: Instead of “clean the house,” list “pick up clothes,” “vacuum living room,” “do dishes.”
  • Use checklists or apps like Todoist or Microsoft To Do to track progress visually.
  1. Use Timers and Time Blocking

Time management is a classic challenge in ADD. Using timers (like the Pomodoro Technique) helps create urgency and structure.

  • Set a timer for 25 minutes of focused work, followed by a 5-minute break. Repeat.
  • Block specific time slots on your calendar for tasks and breaks to avoid overcommitment.
  1. Minimize Distractions in Your Environment

Creating an environment that supports focus is essential.

  • Use noise-cancelling headphones or white noise apps to drown out background noise.
  • Declutter your workspace—only keep essentials in sight.
  • Turn off phone notifications or use “Do Not Disturb” modes during focus times.
  1. Establish Consistent Routines

Predictability helps reduce the mental load of decision-making.

  • Set fixed wake-up, meal, and bedtime routines.
  • Have dedicated spots for keys, wallets, and important items to avoid losing them.
  1. Leverage Visual Reminders and Calendars

Visual cues are a huge help in managing forgetfulness.

  • Use wall calendars, sticky notes, or digital reminders for appointments and deadlines.
  • Color-code tasks by priority or type to organize at a glance.
  1. Practice Mindfulness and Stress Reduction

ADD symptoms often worsen with stress and overwhelm.

  • Brief mindfulness exercises (breathing, meditation apps) can improve attention and calm the mind.
  • Regular physical activity boosts dopamine levels, aiding focus.
  1. Use Executive Function Coaching Techniques

As a coach, I guide clients through skills like prioritizing, planning, and impulse control.

  • Teach “chunking” (grouping similar tasks) and “decision trees” to reduce overwhelm.
  • Role-play scenarios for managing distractions or social situations.
  1. Utilize Technology Wisely

Apps tailored for ADHD/ADD can be game-changers.

  • Reminder apps (like Due or Google Keep).
  • Focus apps (Forest, Focus Will).
  • Organizational tools (Trello, Notion).
  1. Seek Support and Accountability

Having someone to check in with keeps motivation up.

  • Join support groups or ADHD coaching sessions.
  • Use accountability partners for goal tracking.

Remember, managing ADD isn’t about perfection, it’s about progress and creating systems that work for you. These techniques require practice and patience, but with consistent effort, they can transform daily challenges into manageable routines.

Now that you understand the common symptoms of ADD and practical ways to manage them, it’s time to take the next step. Remember, managing ADD isn’t about perfection—it’s about finding strategies that work for you. If you’re feeling overwhelmed or unsure where to start, don’t hesitate to reach out for personalized coaching or download our detailed guide to help you on your journey. You don’t have to face this alone—support is just a click away.

What's the difference between ADD and ADHD?
By admin 0 Comments Blog, adhd, adhd adult, adhd coach, adhd coach near me, adhd coach service, adhd coaching

What’s the difference between ADD and ADHD?

What’s the difference between ADD and ADHD?

For years, people believed ADD and ADHD were two separate diagnoses. I’ve had clients, bright, successful professionals, walk into my office saying, “I think I have ADD, not ADHD. I’m not hyper.”
But here’s the truth: ADD is no longer a medical diagnosis. It hasn’t been for decades. And that confusion? It’s not harmless. It leads to misdiagnosis, missed opportunities, and years of silent struggle, especially for women and adults who fly under the radar.

If you’re wondering what exactly changed, and whether ADD still exists, this article will break it down, simply, clearly, and with real-life insight from ADHD coaching.

What Do ADD and ADHD Actually Mean? (And Why the Confusion?)

Many of my coaching clients are surprised to learn that ADD is no longer an official diagnosis.
In reality, these two terms, ADD and ADHD, refer to the same underlying set of executive function challenges, but the terminology has changed over time.

A Brief History:

  • In the 1980s (DSM-III): The term ADD (Attention Deficit Disorder) was introduced with two subtypes, one with hyperactivity, one without.
  • But since 1994 (DSM-IV onward): ADD was removed and replaced by the umbrella term ADHD (Attention-Deficit/Hyperactivity Disorder).
  • Instead of ADD vs. ADHD, we now talk about three ADHD presentations:
    1. Predominantly Inattentive Type – what people often still call “ADD.”
    2. Predominantly Hyperactive-Impulsive Type
    3. Combined Type – the most common among adults.

Why Does This Matter?

When people still use the term ADD, they may misunderstand or misidentify themselves or others.
For example:

  • A person who’s easily distracted but not hyper may think they “don’t really have ADHD.”
  • Worse, they might never get properly diagnosed or supported, especially if they’re an adult or a woman with high functioning.

Consequences of This Confusion:

  • Delayed or missed diagnoses
  • Anxiety or depression due to untreated symptoms
  • Internalized shame or a false belief of being “lazy”
  • Years of struggling with something that could have been managed, if only the right label had been used.

The 3 Types of ADHD: What They Look Like in Real Life

Understanding the three presentations of ADHD is crucial, especially for adults who may have been missed as kids. Let’s break them down, not just by definition, but by how they show up in everyday life.

  1. Predominantly Inattentive Type (What people still call “ADD”)
  • Often quiet, daydreamy, or “lost in thought”
  • Misses details, forgets things, disorganized
  • May seem “lazy” or “not trying hard enough”
  • Common in girls, women, and high-IQ individuals
  • May not get diagnosed until adulthood, if at all

 Coach Insight:

One of my clients, a brilliant 39-year-old woman, went undiagnosed for decades. Her teachers praised her for being quiet, but no one saw how much she was struggling inside. ADHD wasn’t even on her radar until she had kids, and realized she was overwhelmed by everything.

  1. Predominantly Hyperactive-Impulsive Type
  • Restless, fidgety, interrupts often, talks a lot
  • Acts without thinking, trouble waiting their turn
  • Seen more often in young boys
  • Can be easier to recognize, but often mislabeled as “bad behavior”
  1. Combined Type
  • Has both inattentive and hyperactive symptoms
  • Most common among adult clients
  • Often internalized, they’ve spent years trying to “mask” or “push through”
  • Prone to burnout, anxiety, and self-doubt

Coach Insight:

Many of my adult clients with the combined type are high achievers on the outside, doctors, engineers, business owners. But inside, they feel like they’re holding it all together with duct tape. Coaching helps them finally connect the dots and create sustainable systems.

What ADHD Looks Like in Adulthood (Hint: It’s Not Just Fidgeting)

If you think adult ADHD just means getting distracted at work or forgetting your keys, think again. The adult experience of ADHD is often more subtle, and more painful, than people realize.

Common Signs of ADHD in Adults:

  • Constant mental noise — like a dozen browser tabs open at once
  • Difficulty starting or finishing tasks (even “easy” ones)
  • Chronic procrastination followed by frantic last-minute work
  • Time blindness — underestimating how long things take
  • Emotional dysregulation — feeling overwhelmed, irritable, or ashamed
  • Relationship struggles — forgetting things, interrupting, zoning out
  • Burnout — especially in high achievers who are masking symptoms

 Coach Insight:

Many clients come to me thinking they’re just “lazy” or “bad at life.” Once they understand their brain wiring, everything changes. We stop shaming and start strategizing.

How ADHD Hides in Plain Sight (Especially in Women & High Achievers)

ADHD isn’t always loud. In fact, many people, especially women, girls, and high performers, go undiagnosed for decades because their symptoms don’t “look like” ADHD.

Here’s how ADHD often goes unnoticed:

  • Internalized symptoms: Instead of acting out, you shut down. You daydream, zone out, or silently panic.
  • Masking and overcompensating: You work twice as hard to appear “on top of things,” even if it exhausts you.
  • People-pleasing and perfectionism: You try to stay liked and organized to avoid being seen as “too much.”
  • “Smart but scattered”: You’re bright, but your forgetfulness or inconsistency confuses others, and frustrates you.
  • Emotional overwhelm: You feel things deeply and intensely, but you’ve learned to hide it well.

Coach Insight:

I often work with brilliant women and gifted professionals who say, “I thought I was just anxious or sensitive.” Once we explore their story, ADHD explains so much.

The Neuroscience of ADHD: It’s Not About Willpower

One of the most harmful myths about ADHD is that it’s a motivation problem, that people with ADHD are lazy, careless, or just not trying hard enough. This couldn’t be further from the truth.

ADHD is a brain-based executive function disorder. It affects how the brain manages time, attention, memory, emotions, and tasks. Here’s what neuroscience tells us:

What’s really going on in the ADHD brain?

  • Dopamine dysregulation: The ADHD brain struggles with dopamine, the “reward” neurotransmitter that helps with motivation and focus. Tasks that are boring, routine, or don’t offer instant gratification are painfully hard to start or finish.
  • Delayed frontal lobe development: The prefrontal cortex, the part responsible for planning, organization, and impulse control, develops more slowly in people with ADHD.
  • Time blindness: ADHD brains perceive time differently, often leading to chronic lateness, procrastination, or “hyper focusing” on the wrong thing.

 Coach Perspective:

It’s not about laziness. It’s about brain wiring. When we understand this, we stop blaming ourselves and start building smarter systems.

ADHD in Adults: The Signs You Might Miss

When most people think of ADHD, they imagine a hyperactive little boy bouncing off the walls. But adult ADHD often looks completely different, and it’s far more common than people realize.

Many adults with ADHD go undiagnosed for decades. Why? Because their symptoms don’t always match the stereotype. Instead of bouncing, they’re burning out. Instead of daydreaming, they’re drowning in distractions.

Subtle Signs of Adult ADHD

  • Chronic procrastination, even on things you care about
  • Starting tons of projects — finishing few
  • Always running late, underestimating time
  • Trouble staying organized despite best intentions
  • Emotional overwhelm or overreaction to stress
  • Frequent career or relationship changes

 Real Talk:

Many of my clients were high achievers who felt like they were “secretly broken” inside. ADHD wasn’t holding them back, not knowing it was ADHD was.

ADHD in Women: The Misdiagnosed Majority

For decades, ADHD was seen as a “boy’s disorder.” As a result, millions of girls grew up undiagnosed, misdiagnosed with anxiety or depression, or simply labeled as lazy, emotional, or dramatic.

Why? Because women and girls often present ADHD differently. They may not be disruptive or hyperactive. Instead, they’re quietly struggling, internally overwhelmed, and constantly trying to keep it all together.

What ADHD Looks Like in Women

  • People-pleasing and perfectionism as coping tools
  • Extreme emotional sensitivity and rejection sensitivity
  • Internalized anxiety that masks attention issues
  • Chronic guilt for “not doing enough”
  • Exhaustion from masking or overcompensating

Insight from Coaching:

So many of the brilliant women I coach have spent their lives blaming themselves. When they realize it’s ADHD, there’s often a mix of grief, and profound relief.

ADHD and the Executive Function Puzzle

At the heart of ADHD isn’t just attention, it’s executive dysfunction. That’s why people with ADHD can hyperfocus for hours on something interesting, but struggle with starting a simple task like replying to an email.

Executive functions are the brain’s “management system”, they help you:

  • Organize and prioritize
  • Manage time effectively
  • Regulate emotions
  • Initiate and complete tasks
  • Remember what to do (working memory)

When these systems are out of sync, daily life can feel chaotic, even when you’re intelligent, motivated, and capable.

Coaching Perspective:

ADHD isn’t a problem of knowing what to do, it’s a problem of doing what you know. That’s where coaching helps reconnect intention with action.

Executive Function and ADHD: The Core Challenge

ADHD isn’t just about attention; it’s primarily about executive function difficulties. Executive functions are the brain’s management skills, helping us organize, plan, manage time, control emotions, and follow through on tasks.

When executive function is impaired, even simple daily activities become overwhelming, despite motivation or intelligence.

As a coach, I often say: ADHD isn’t about knowing what to do; it’s about doing what you know. Coaching bridges that gap between intention and action.

Practical Coaching Strategies for Managing ADHD

When working with clients struggling to differentiate between ADD and ADHD, and more importantly to manage their symptoms, I’ve found several practical strategies that truly make a difference. Here’s a step-by-step guide grounded in evidence-based approaches and real-world coaching experience:

  1. Clarify ADHD Presentation

First, identify whether the client’s challenges fit predominantly inattentive, hyperactive-impulsive, or combined presentations. This helps tailor strategies effectively.

  1. Build Structure with Flexibility

Rigid schedules often fail people with ADHD. Instead, I recommend creating flexible routines that offer consistency but allow room for spontaneity — a balance that helps maintain engagement without feeling trapped.

  1. Break Tasks into Small Steps

Large projects can overwhelm. Breaking them into bite-sized tasks makes goals feel achievable and reduces procrastination.

  1. Use External Tools

Calendars, alarms, reminder apps, and visual planners act as “external brains,” helping clients track tasks and deadlines more reliably.

  1. Foster Emotional Regulation

Helping clients recognize emotional triggers and practice mindfulness or grounding techniques (based on research like Murrell et al., 2015) improves self-control and focus.

  1. Encourage Self-Compassion and Growth Mindset

ADHD coaching thrives on reducing stigma and shame. Encouraging clients to view challenges as manageable and to celebrate small wins promotes motivation.

Understanding the difference between ADD and ADHD, and recognizing how ADHD affects executive function, is the first step toward managing your challenges effectively.

Remember, ADHD is not a limitation but a unique wiring that, with the right strategies and support, can lead to creativity, resilience, and success.

As your coach, I’m here to help you transform knowledge into action, build habits that stick, and unlock your full potential.

Ready to take control? Let’s start this journey together. Reach out today and discover how coaching can change your life.

Are you ready to take charge of your ADHD journey and unlock your true potential? Don’t wait any longer, reach out today for personalized coaching that empowers you to thrive. Let’s work together to build strategies tailored to your unique strengths and challenges.

Contact me now and start transforming your life!

Can ADHD Be Overcome? How to Trade Chaos for Confident Self-Leadership
By admin 0 Comments adhd, adhd adult, adhd coach, adhd coach near me, adhd coach service, adhd coaching

Can ADHD Be Overcome?

Can ADHD Be Overcome? How to Trade Chaos for Confident Self-Leadership

The #1 question every new client asks me is blunt:

Can I cure my ADHD— or am I stuck for life?

If you’ve ever Googled “Can ADHD, be cured?” or “How to manage ADHD naturally,” you’re definitely not alone. I’ve coached hundreds of clients, from overwhelmed college students to brilliant, overworked tech professionals in California, and this is usually one of the first things they ask me. And I get it. Because living with ADHD can feel like wrestling an invisible storm. One minute you’re on fire with ideas, the next, you forgot what the fire was even about.

Let me set the record straight: No, ADHD doesn’t go away, but yes, it can absolutely be managed.

Successfully. Joyfully. Even powerfully.

And that’s what this article is about: not curing ADHD, because honestly, there’s no scientific evidence for that yet, but overcoming the challenges that come with it. ADHD isn’t a flaw. It’s a neurological difference. And like any difference, it needs the right tools, environment, and understanding to thrive. This article will walk you through exactly how we do that, with science-backed strategies, real client stories, and a coaching approach rooted in both compassion and neuroscience.

By the end, you’ll see what I’ve seen over and over again in my coaching sessions:
People with ADHD don’t need to be “fixed.” They need to be understood, empowered, and supported.

 

Why ADHD Feels Overwhelming—And Why It’s Not Your Fault

If you’ve ever sat down to “just do the thing”, send the email, pay the bill, reply to a friend, and then found yourself doom-scrolling Instagram 45 minutes later, you’re not lazy.

You’re not broken.

You’re experiencing executive dysfunction, one of the core symptoms of ADHD.

Let’s talk about that.

As an ADHD coach, I’ve learned that most of the people I work with don’t struggle because they “don’t care” or “aren’t trying.” They struggle because their brains are wired to process information differently. The ADHD brain has real challenges with activation, prioritization, time awareness, and task-switching, things that are all managed by something called the executive functions of the brain.

Here’s a breakdown of what that looks like:                                    

  • You know what to do, but you can’t start.
  • You finally start… and then can’t stop.
  • You juggle 5 tabs open, in your browser and in your mind, and nothing gets finished.
  • You live in a cycle of guilt, procrastination, and mental exhaustion.

Sound familiar?

This is why ADHD feels so frustrating. You want to get things done. You know what’s important. But the connection between intention and execution? It’s like trying to run a race with your shoelaces tied together.

And here’s the part I want you to remember:

This is not a character flaw. It’s brain wiring.

Your brain’s dopamine and prefrontal cortex work a little differently. It’s not a discipline problem; it’s a neurological one. And the good news? Neurological problems can be supported with neurologically smart solutions, and that’s what ADHD coaching, tools, and strategy are all about.

The Hope Shift — Why ADHD Can Be Managed (Even If It Feels Impossible)

If you’ve been living with ADHD for a while, you’ve probably cycled through a familiar loop:

Try harder → Get overwhelmed → Crash → Feel ashamed → Try harder (again)

Sound familiar?

But here’s the truth: you don’t need to try harder. You need to try differently.

And that shift, from force to strategy, is where everything starts to change.

I’ve seen clients go from decades of chaos and self-blame to systems that finally work for their brain. Not because they suddenly became more disciplined, but because they stopped fighting their brain and started working with it.

Let me be clear:

You can absolutely build a life where your ADHD doesn’t control you.

You can stop playing defense and start playing offense.

You can thrive.

ADHD is not a life sentence.

It’s a different operating system. And once you learn how to work with it, everything becomes possible.

In my practice, we focus on building the muscle of executive function, not through shame, but through strategy. Not through guilt, but through compassionate structure.

Because it’s not about “fixing” you, it’s about unleashing you.

That’s the shift I help my clients make every day. And you can make it too.

How I Help Clients Manage ADHD by Rewiring Daily Habits and Mindsets

When people hear “ADHD coaching,” they often think I’ll just give them a planner or tell them to set alarms.

But real ADHD coaching goes much deeper. It’s not about micromanaging your time, it’s about upgrading how your brain functions under pressure, distraction, and fatigue.

Here’s the foundation of my coaching model, a neuroscience-backed method I’ve refined over years of practice:

  1. Executive Function First

We don’t just “work harder.” We build cognitive muscle:

  • Planning
  • Prioritization
  • Emotional regulation
  • Working memory
  • Task initiation

These aren’t just skills, they’re trainable functions. And when you build them with the right strategies, everything else becomes easier.

  1. Neuroscience, Not Guesswork

We use tools that are designed for the ADHD brain, not against it.

This means:

  • No shame-based systems
  • No toxic productivity hacks
  • No “just focus harder” advice

Instead, we use brain-informed tools like time chunking, dopamine-based motivation, visual anchors, and somatic resets.

  1. Self-Compassion is the Accelerator

Shame slows the brain down.

Kindness activates it.

When ADHD brains feel safe, supported, and seen, they come alive.

That’s why every part of my process is built around respecting your nervous system and working with your energy, not against it.

 

It’s not magic. It’s how your brain works, paired with structure and the right kind of help.

 

Common ADHD Challenges (and How to Start Fixing Them)

If you’re living with ADHD, or coaching someone who is, you already know it’s not just about “being distracted.” That’s the surface. Underneath? There’s a whole ecosystem of daily challenges that mess with productivity, peace of mind, and even relationships.

Let me walk you through some of the most common ADHD-related challenges I see in my clients, and the first steps we take to start turning things around.

Executive Dysfunction: When You Want to, But Can’t

It’s not laziness. Let me repeat that: executive dysfunction is not laziness.

It’s the frustrating gap between intention and action, where you know what needs to get done, you want to do it… but your brain just stalls.

Common signs:

  • Staring at tasks but not starting
  • Forgetting steps in multi-stage activities
  • Getting overwhelmed by the “where to begin”

What we do in coaching:

We break things down brutally small, smaller than you think. “Get ready for work” becomes:

  • Open closet
  • Choose pants
  • Grab socks

We also use visual cues, time anchoring (pairing actions with events like brushing teeth or finishing breakfast), and lots of compassionate accountability.

 

Emotional Dysregulation: The Feelings Hijack

ADHD and emotion regulation are like oil and water, especially under stress. Many of my clients tell me they:

  • Get upset quickly
  • Struggle to cool down
  • Replay conversations for hours or days

One client described it like this:

“It’s like my emotions don’t have brakes. I go from 0 to 100 before I even know what happened.”

Coaching insight:

We use a lot of mindfulness-based interventions, not the sit-and-breathe kind (unless that works for you), but in-the-moment noticing tools. We also create scripts for emotional check-ins, especially in relationships or high-stakes settings like work.

Impulsivity: Speak Now, Regret Later

Impulsivity isn’t just blurting things out (though that’s part of it). It also shows up as:

  • Overspending
  • Interrupting
  • Clicking “buy” at 2am with no memory of why

Our approach:
We build space between urge and action. That looks like:

  • 10-minute delay timers before purchases
  • “Pause and write” strategies for communication
  • Accountability buddies for high-risk situations (like online shopping or stressful meetings)

And we don’t shame the behavior, we analyze it, understand the need it’s trying to meet, and replace it with something healthier.

 

Focus and Attention: The Spotlight That Won’t Stay Still

You know that feeling of reading the same paragraph five times and realizing you still don’t know what it says?

That’s focus fatigue.

Tactics that help:

  • Task rotation (yes, rotating can help you stay longer with each)
  • Timed focus blocks (hello, Pomodoro)
  • Background noise — and no, silence isn’t always better!

 

Organizational Overwhelm: The Piles, the Lists, the Chaos

If your desk looks like a paper tornado hit it… you’re not alone. ADHD brains struggle with “object permanence”, which means out of sight = out of mind. That can create:

  • Missed deadlines
  • Lost items
  • Constant stress

Tools we use:

  • Clear bins and open shelves (so you can see your stuff)
  • Visual task boards (digital or physical)
  • Routines for resetting each space, not just organizing once

 

Low Motivation & “Failure Fatigue”

After years of hearing “you’re not trying hard enough,” many ADHD adults carry a deep, painful belief:

“Why bother? I’ll probably mess it up anyway.”

This is where coaching meets healing. We dig into that mindset gently, without judgment. Then we:

  • Celebrate micro-wins
  • Build routines around energy, not against it
  • Reclaim the idea of “trying” as a strength, not a flaw

 

Co-Occurring Conditions: Anxiety, Depression, and More

A lot of clients come in thinking they have only anxiety or depression. And sure, those are real. But sometimes they’re secondary, the result of unmanaged ADHD.

When you struggle to focus, complete tasks, or organize life consistently, it can absolutely fuel emotional distress.

That’s why ADHD coaching isn’t just about calendars. It’s about clarity, capacity, and care, building a sustainable way to live, not just to cope.

 

Final Thoughts: ADHD Isn’t a Character Flaw — It’s a Brain-Wiring Difference

I want you to hear this loud and clear:

ADHD doesn’t make you broken, lazy, or weak.

It means your brain is wired differently, and that’s not only okay, it’s often a source of creativity, insight, and innovation.

But here’s the key: understanding and support change everything.

When you stop trying to force yourself into neurotypical systems… and instead build strategies that work for your brain, things begin to shift. You move from surviving to thriving. From shame to strength. From “why can’t I?” to “look what I just did.”

Ready to Work with Your Brain (Not Against It)?

You don’t need to figure this all out on your own.

As an ADHD coach, I’ve helped hundreds of clients:

  • Finally get clear on how their ADHD shows up
  • Build custom tools and habits that actually stick
  • Heal from years of misunderstanding and self-doubt

And I’d love to help you, too.

🔗 Book a ADHD coaching clarity call

You deserve support that gets how your brain works. Let’s make your next chapter the one where ADHD doesn’t hold you back, it lifts you up.

What Is an ADHD Person Like
By admin 0 Comments adhd, adhd adult, adhd coach, adhd coach near me, adhd coach service, adhd coaching

What Is an ADHD Person Like

What Is an ADHD Person Like

Honestly, I used to chalk up my missed deadlines to plain laziness—until my doctor said, “You have ADHD.” In that single moment, the puzzle pieces snapped together. About 10 % of U.S. adults—roughly 8.7 million people—live with ADHD, yet the myths keep rolling on. Is it just poor self-discipline? A lack of ambition? Not even close. ADHD is a brain-based difference that reshuffles focus, emotion, and planning in ways most people never see. So let’s step inside the ADHD mind and explore what life with this condition really feels like, beyond every stereotype you’ve heard.

Why Do We Need to Talk About What ADHD Really Feels Like?

Why talk about what ADHD really feels like? Because myths hurt real people every day. Roughly 15 million U.S. adults—about 6 percent—live with ADHD. Reuters Yet many still hear, “You’re just lazy.”

ADHD isn’t a character flaw. It’s a brain-based difference that changes how we focus, plan, and handle big feelings. Here are three myths I tackle with new clients all the time:

  • Myth 1: “Try harder.”
    Truth: The ADHD brain processes time and detail in a unique way. Effort alone isn’t the fix.
  • Myth 2: “You’re over-reacting.”
    Truth: Emotional swings (called dysregulation) are a core symptom, not drama.
  • Myth 3: “ADHD is a child problem.”
    Truth: Most adults with ADHD were diagnosed after 18.

Take my client Sarah. Deadlines blew past her like speeding cars, and people called her “irresponsible.” Once she learned these slip-ups were ADHD traits—not personal failure—her confidence soared. With timers, bite-size tasks, and a weekly check-in, Sarah now hits projects on time and feels proud of her brain’s quirks.

Core Traits of ADHD: What Defines an ADHD Person?

When people ask me, “What is an ADHD person like?” I always start with the core traits because understanding these is the foundation to appreciating how ADHD impacts daily life. ADHD isn’t one thing; it’s a combination of several neurobehavioral patterns that vary widely from person to person.

Inattention vs. Hyperactivity: The Classic Duo

Most of us know ADHD is often split into two main types of symptoms:

  • Inattention: Difficulty sustaining focus, easily distracted, forgetfulness, and trouble following through on tasks. For example, someone might start writing an email, get distracted by a notification, and then forget they were even going to send that email.
  • Hyperactivity-Impulsivity: Restlessness, fidgeting, interrupting others, or feeling like you constantly need to move. This can look very different in adults versus children, adults may feel more internal restlessness, whereas kids might literally run around the room.

But here’s the kicker: many people don’t realize that ADHD often includes a mix of these symptoms, and some people predominantly have one type (like inattentive ADHD) which can make diagnosis trickier.

Emotional Dysregulation: The Hidden Challenge

One of the most misunderstood ADHD symptoms is emotional dysregulation, the difficulty in managing emotions. This is not just being “moody” but having intense feelings that come on suddenly and can be hard to control. Think of it as emotional “overwhelm” or quick shifts from happiness to frustration or anxiety.

Many adults with ADHD experience Rejection Sensitive Dysphoria (RSD), a heightened sensitivity to perceived criticism or rejection that can feel unbearable. This aspect deeply affects relationships and self-esteem.

Executive Dysfunction: The Brain’s “Control Center” Misfires

Executive functions are the mental skills needed to plan, organize, start tasks, regulate time, and manage emotions. In ADHD, this “control center” can be underactive or inconsistent.

  • Time blindness: Losing track of time or underestimating how long tasks take.
  • Task paralysis: Feeling overwhelmed and stuck, unable to start or complete tasks.
  • Forgetfulness: Missing appointments, losing items, or forgetting important steps.

I often tell clients, “It’s like your brain’s GPS is recalculating all the time.” This makes everyday things like paying bills on time or keeping a calendar a major challenge.

Daily Life with ADHD: Real Challenges Behind the Traits

Living with ADHD is more than just the symptoms, it’s about how those symptoms ripple into everyday moments, sometimes in frustrating and surprising ways. I’ve coached dozens of adults who say, “I know I have ADHD, but it’s the daily stuff that really gets me.”

Work and Productivity: The Battle with Focus and Time

Picture this: Sarah (not her real name) is a talented graphic designer in California. She’s creative and passionate but struggles with ADHD procrastination and time blindness. She often underestimates how long projects take, which leads to last-minute rushes and missed deadlines. Her ADHD impulsivity also makes it hard to stick to one idea, she’ll jump from concept to concept, leaving many half-finished designs.

What helped Sarah was breaking her work into tiny, manageable chunks and using timers (the Pomodoro technique is a classic!). We also built a habit of daily check-ins to keep her accountable and celebrate progress. Small wins added up, and she began to see herself as a reliable professional instead of “the flaky one.”

Relationships: Navigating Emotional Overload and Communication

ADHD social challenges often revolve around emotional dysregulation and impulsivity. I remember a client named James who felt overwhelmed by frequent misunderstandings with his partner. His intense reactions, driven by Rejection Sensitive Dysphoria (RSD), led to conflict over minor issues.

We worked on recognizing emotional triggers and practicing mindfulness during heated moments. James learned to pause, breathe, and communicate his feelings instead of reacting impulsively. His relationship grew stronger, and he felt less isolated in his struggles.

Self-Care and Daily Organization: The Forgotten Essentials

Many adults with ADHD report difficulties with routine tasks, paying bills, remembering appointments, or even basic self-care like meals and sleep. ADHD forgetfulness can feel like your brain is leaking information (frustratingly common!).

One client, Mia, used a combination of visual reminders (sticky notes around the house), smartphone apps for scheduling, and “anchor habits”, routines linked to existing habits like brushing teeth, to create a safety net for daily tasks.

Strengths of ADHD: Embracing Creativity, Resilience, and Hyperfocus

You know, one of the most important things I’ve learned as an ADHD coach is this: ADHD is a double-edged sword. Yes, it challenges daily life, but it also gifts many adults with incredible strengths that, when recognized and nurtured, can be game changers.

Creativity and Outside-the-Box Thinking

Many of my clients report a vivid imagination and creative spark that others envy. ADHD brains tend to make connections quickly and uniquely, often seeing patterns or solutions that neurotypical minds might miss. For example, a client named Alex, an engineer, shared how his ADHD helped him innovate at work because he could think divergently, generating ideas that no one else thought of.

Hyperfocus: The Unexpected Superpower

Now, hyperfocus is one of those paradoxical ADHD traits that people outside the community often misunderstand. It’s not just about being distracted; sometimes, people with ADHD can focus intensely on something they find stimulating, for hours on end. This can be a huge advantage if channeled well.

Take Emma, who struggled with distractibility in daily tasks but could hyperfocus on learning new coding skills. That intense immersion allowed her to switch careers successfully.

Resilience and Adaptability

Living with ADHD means developing resilience, sometimes without even realizing it. Constantly navigating a world designed for neurotypical brains builds incredible adaptability. Many adults with ADHD develop a strong sense of perseverance, humor in the face of setbacks, and an ability to pivot quickly.

FAQ: Common Questions About ADHD and What It Really Means

Is ADHD a Disability?

This is a question I hear a lot, and honestly, it depends on context. ADHD is recognized as a neurodevelopmental disorder by the DSM-5, which qualifies it as a disability under many laws, including the ADA in the U.S. That means people with ADHD can be eligible for accommodations in work or school.

But, and this is important, having ADHD doesn’t mean you’re “broken” or incapable. It means your brain works differently, with unique challenges and strengths. It’s about understanding how ADHD affects you personally and finding strategies that fit your brain’s wiring.

Can ADHD Be Managed?

Absolutely yes! While ADHD is a lifelong condition, it can be managed effectively with the right tools and support. This often includes a combination of coaching, therapy, medication (for some), and lifestyle adjustments like structure, routines, and mindfulness practices.

In coaching sessions, I help clients identify practical strategies that fit their lives and brain chemistry, because what works for one person may not for another.

What Does ADHD Feel Like?

This one is so important, because ADHD is invisible, it can feel isolating. Many describe it as having a brain that’s constantly “on,” jumping between thoughts, emotions, and impulses. There’s a sense of overwhelm, frustration, and sometimes guilt about things that seem easy for others but hard for you.

I often say, living with ADHD is like trying to herd cats inside your mind while someone’s shouting at you to focus. It’s exhausting but also deeply human.

How Does ADHD Affect Relationships?

ADHD can impact communication, emotional regulation, and social cues. People with ADHD might interrupt, forget commitments, or struggle to read subtle social signals, sometimes leading to misunderstandings or hurt feelings.

But, with awareness and coaching, relationships can improve dramatically. Teaching emotional regulation and communication strategies often helps partners and families connect better.

Take Control of Your ADHD Journey Today

Living with ADHD can feel overwhelming, but remember, you are not alone, and help is available. Whether you’re newly diagnosed or have been navigating ADHD for years, there’s always a way forward.

Here’s what you can do next:

  • Seek professional support: Consider coaching, therapy, or a medical evaluation to tailor a plan that fits your unique brain.
  • Build a routine: Start small by organizing your day with simple, consistent habits that reduce chaos.
  • Educate yourself: The more you understand ADHD, the more empowered you become to manage it.
  • Join a community: Connecting with others who share your experiences can provide invaluable support and encouragement.

If you want personalized guidance, I’m here to help. Together, we can develop strategies to harness your strengths, overcome challenges, and thrive.

Ready to take the first step? Contact me for a free consultation or learn more about my coaching programs tailored for adults with ADHD.

Why Therapy Matters: Understanding the ADHD Brain
By admin 0 Comments Blog, adhd, adhd coach, adhd coach near me, adhd coach service, adhd coaching

What kind of therapist is best for ADHD?

What kind of therapist is best for ADHD?

You know, if you’d asked me five years ago what kind of therapist someone with ADHD should work with, I probably would’ve rattled off a list CBT, DBT, maybe throw in a mindfulness-based approach for good measure and called it a day.

But now? After coaching hundreds of clients across California and beyond (from high-achieving professionals in Silicon Valley to overwhelmed parents in the suburbs of LA), I can tell you it’s not that simple.

Therapy for ADHD isn’t about ticking boxes. It’s about finding the right person, with the right lens, who can help you, or your child, navigate the real-world challenges of attention, emotion, and executive function.

And that’s what we’re diving into today. This isn’t just another dry “types of therapy for ADHD” article. I’m bringing you behind the scenes. We’ll talk about:

  • What really makes a therapist effective for ADHD (spoiler: it’s not just credentials)
  • Real client stories that reveal why some therapies work better than others
  • Step-by-step ways to figure out what YOU or your loved one needs
  • And the kinds of red flags I always tell my clients to look out for

Let’s unpack this together, because when therapy is the right fit, ADHD becomes a whole lot more manageable. Maybe even empowering.

Why Therapy Matters: Understanding the ADHD Brain

Let’s start with a question I often ask my clients:
“What’s the real problem you’re trying to solve?”

If you or your child has ADHD, it might seem obvious, “I can’t focus.”
But ADHD is rarely just about attention.

Here’s what I’ve seen in my practice over and over again:

  • A brilliant 10-year-old who melts down every time it’s time for homework not because he’s lazy, but because switching tasks feels like climbing a mountain.
  • A 35-year-old woman in a high-powered tech job who forgets meetings, zones out in conversations, and secretly fears she’s falling apart even though she’s been praised for being “creative” and “driven.”
  • A college student who can write genius-level essays, but only at 2 a.m. the night before they’re due, riding on anxiety and caffeine.

These are executive function challenges.


And therapy, when done right, doesn’t just slap on a coping skill or teach you to “just try harder.” It gets into the roots:

  • Emotional regulation
  • Impulse control
  • Time management
  • Self-worth and motivation
  • Shame, guilt, and fear of failure

ADHD isn’t a character flaw.
But without the right support, people start believing it is.

That’s why therapy matters. And that’s why choosing the right kind of therapist matters even more.

Therapy Types That Actually Work for ADHD

Not all therapy is created equal especially when it comes to ADHD.

Here’s what I’ve seen in real life:

A client tells me, “I tried therapy before, but it didn’t help.”

I always ask, “What kind of therapy?”

Often, it was talking therapy with someone who didn’t understand ADHD.

They talked about childhood, emotions, maybe even trauma. All-important but if your brain can’t organize your day, manage time, or regulate emotions, that kind of therapy may leave you feeling seen… but still stuck.

So, let’s break down what does help:

  1. Cognitive Behavioral Therapy (CBT) – With an ADHD Twist

CBT helps you identify unhelpful thought patterns and replace them.

But for ADHD? It needs to go beyond just thoughts it must focus on skills.

Time-blindness, procrastination, perfectionism these aren’t just habits; they’re neurological patterns that need new strategies.

  1. ADHD Coaching

Not technically therapy, but powerful.

ADHD coaches work on practical systems: planners, task-breaking, routines.

Best for high-functioning adults or teens who need tools, not talk.

  1. Executive Function Therapy

This overlaps with coaching and CBT. It targets:

  • Task initiation
  • Working memory
  • Emotional regulation
    Often delivered by therapists trained in ADHD or neuropsychology.

  1. Family-Based Therapy (for kids and teens)

Let’s be real if your child has ADHD, it affects the whole family system.

This approach involves parents too, helping them learn how to respond instead of react, and how to build supportive structure at home.

  1. Trauma-Informed Therapy

Why this matters: Many ADHDers experience chronic rejection, failure, or misunderstanding. That creates trauma.

A trauma-informed therapist sees beneath the behavior to the pain that fuels it.

The Best Therapy Style Is… the One That Fits You

Sometimes it’s one of these.
Often, it’s a blend customized to how your brain works, your life flows, and your goals grow.

What to Look for in a Therapist (And Red Flags to Avoid)

Finding the right therapist for ADHD isn’t just about availability it’s about fit.

I’ve worked with many clients who came to me after wasting time (and money) on therapists who didn’t get it. So let me help you spot the good ones and dodge the wrong ones.

Green Flags (Good Signs)

Here’s what to look for when searching for a therapist:

  • They understand ADHD as a neurodevelopmental condition, not just a behavioral problem.
  • They talk about executive function, emotional regulation, and nervous system patterns.
  • They offer concrete tools and strategies not just “talk it out”.
  • They listen without judgment when you say things like “I forgot again” or “I didn’t do the thing.”
  • They personalize the process not one-size-fits-all advice.
Red Flags (Warning Signs)

Run the other way if you hear:

  • “ADHD isn’t real.”
  • “You just need to try harder.”
  • “Let’s talk about your mother again…” (every single session)
  • “Why don’t you just use a planner?”
  • They blame you for inconsistency rather than helping you build systems.

Quick Tip:

Before you commit, ask your therapist:
“What’s your experience working with ADHD clients?”
Their answer tells you everything.

Your Next Steps – How to Find a Therapist Who Gets ADHD

Now that you know what to look for (and what to avoid), let’s make it actionable.

Here’s how to take that next step without the overwhelm.

  1. Start With ADHD-Specific Directories

Instead of Google, use platforms that focus on ADHD:

  • ADHD Coaches Organization (ACO) – for ADHD-trained coaches.
  • CHADD Professional Directory – verified ADHD professionals.
  • Psychology Today – search filters for ADHD & therapy styles.
  • ADDitude’s Directory – curated by a trusted ADHD resource.
  1. Ask Smart Questions

During a free consult, ask:

  • “What’s your approach to ADHD?”
  • “How do you support clients who struggle with follow-through?”
  • “Do you incorporate tools or just talk therapy?”

Trust your gut if something feels off, it probably is.

  1. Try One Session

One session can teach you a lot. Notice:

  • Do they respect your brain differences?
  • Are they helping you create tools or making you feel broken?

Good therapy should feel like partnership, not pressure.

Final Thoughts

You deserve support from someone who understands how your brain works not someone who tries to “fix” it.

If you’ve been burned before, I see you.

But don’t give up. The right therapist is out there and they can make a real difference.

Ready to Start? Let’s Talk.

If you’re in California and looking for a therapist who gets ADHD, you’re in the right place.
Schedule a free call today and let’s talk about what support could look like for you.

📅 Book a Consult →

What is the Best Therapy for ADHD?
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What is the Best Therapy for ADHD? (Spoiler: It’s Complicated)

What is the Best Therapy for ADHD? (Spoiler: It’s Complicated)

Okay, let’s be real here. If you’ve found yourself googling “best therapy for ADHD” at some ungodly hour with about fifteen tabs open, your brain going a mile a minute, and you’re feeling completely overwhelmed by all the options out there… yeah, I’ve been there. And so have pretty much all of my clients.

I’m an ADHD coach, and I’ve been working with people and families dealing with ADHD for years now. And here’s the thing that might surprise you – there’s no magic bullet. No perfect therapy that works for everyone. I know, I know, that’s probably not what you wanted to hear when you clicked on this post.

But here’s what I can tell you: there ARE therapies that work really, really well. The trick is figuring out which one clicks with how YOUR brain works. Because ADHD is a complex neurological condition that shows up differently in different people, and what helps one person might not do much for another.

Take two of my clients, for example. Jenna’s a college student who came to me because she couldn’t focus on anything for more than five minutes and was constantly forgetting assignments. We did some CBT work together, and it was like a lightbulb went off. She learned to catch those negative thought spirals and actually developed some systems that worked with her brain instead of against it.

Then there’s Mike. He’s a dad with ADHD, and his biggest struggles were more about managing his emotions and not losing his temper with his kids when things got chaotic at home. For him, we focused more on emotional regulation techniques and family dynamics. Completely different approach, but it worked for him.

So in this post, I’m going to walk you through all the different therapy options that actually have research backing them up. I’ll tell you what symptoms each one tends to help with, share some real stories from people I’ve worked with (names changed, obviously), and hopefully help you figure out what might be worth trying for you or your kid.

Because here’s the thing – knowledge really is power when it comes to ADHD. The more you understand what’s out there, the better equipped you’ll be to advocate for yourself and find something that actually makes a difference in your daily life

Let’s Talk About What ADHD Actually Is (And Why Treatment Isn’t One-Size-Fits-All)

Before we dive into all the therapy options, I think it’s important to get on the same page about what we’re dealing with here. ADHD isn’t just “can’t sit still” or “gets distracted easily.” It’s this complex neurological thing that affects how your brain processes information, manages attention, and controls impulses.

And here’s where it gets tricky – ADHD looks different in pretty much everyone who has it. Some people are the classic hyperactive type – they’re bouncing off the walls, interrupting conversations, always fidgeting with something. Others are more the inattentive type – they’re daydreaming, losing things constantly, starting projects but never finishing them. And then you’ve got people who are a mix of both.

But it gets even more complicated than that. ADHD symptoms can change depending on what’s going on in your life. Stress makes everything worse. Not getting enough sleep? Forget about it. Going through a major life change? Your coping strategies might completely fall apart.

I had one client – let’s call her Sarah – who was doing great with her ADHD management for months. She had her systems down, was staying on top of work, feeling pretty good about things. Then she got divorced, and suddenly all her strategies stopped working. We had to completely rebuild her approach because her life circumstances had changed so dramatically.

This is why I always tell people that finding the right therapy for ADHD isn’t a one-and-done thing. It’s more like… okay, this is going to sound cheesy, but it’s like tending a garden. You plant some seeds, see what grows, adjust based on the seasons, maybe try some new varieties. It’s an ongoing process.

The Heavy Hitters: Therapies That Actually Have Science Behind Them

Alright, let’s get into the good stuff. These are the approaches that have been studied extensively and consistently show real results for people with ADHD.

Behavioral Therapy: The Foundation (Especially for Kids)

If you’ve got a kid with ADHD, behavioral therapy is probably going to be one of the first things that gets recommended. And honestly? There’s a good reason for that. This approach is all about changing specific behaviors through consistent feedback and rewards.

Now, I know what some of you might be thinking – “Great, another reward chart.” But it’s actually way more sophisticated than that. Good behavioral therapy teaches both kids and parents how to create structure that works, how to give feedback that actually motivates change, and how to build habits that stick.

I worked with this family – the Johnsons – where their eight-year-old, Emma, was having meltdowns every single morning trying to get ready for school. Mom was stressed, Emma was stressed, everyone was starting the day feeling terrible. Through behavioral therapy, we created this visual routine chart that broke down the morning into tiny, manageable steps. But the real magic happened when we taught Mom how to give Emma specific, positive feedback for each step she completed.

Within about three weeks, mornings went from total chaos to… well, not perfect, but manageable. Emma felt proud of herself, Mom wasn’t starting her day feeling like a failure, and the whole family dynamic shifted.

The research on this stuff is solid. Studies in journals like the Journal of Family Nursing show that when behavioral therapy is started early and done consistently, it can have lasting effects. But here’s the key – it has to be consistent. You can’t do it for a few weeks and then give up when life gets busy.

Behavioral Parent Training is a huge part of this too. Parents learn specific techniques for managing challenging behaviors, creating structure at home, and supporting their kid’s emotional regulation. And honestly, this often ends up helping the whole family, not just the kid with ADHD.

CBT for ADHD: Rewiring the Mental Patterns

For teenagers and adults (who can find additional resources at ADDA), Cognitive Behavioral Therapy is often where we see the biggest breakthroughs. CBT for ADHD is all about identifying those unhelpful thought patterns that keep you stuck and learning practical strategies for managing focus, planning, and emotions.

Here’s what I love about CBT – it addresses not just the ADHD symptoms themselves, but all the secondary stuff that builds up over years of struggling. The low self-esteem, the anxiety about forgetting things, the depression that can come from feeling like you’re constantly failing at “simple” tasks.

I had this client, Sarah (different Sarah from before), who was a marketing professional in her late twenties. She came to me feeling completely overwhelmed and convinced she was just lazy and incompetent. She was missing deadlines, forgetting meetings, and had this constant internal dialogue of “Why can’t I just get it together like everyone else?”

Through CBT, we started unpacking those thoughts. Turns out, a lot of her procrastination wasn’t about laziness at all – it was about perfectionism and fear of failure. She’d rather not start something than risk doing it poorly. Once we identified that pattern, we could work on breaking big projects into smaller pieces, setting realistic deadlines, and celebrating progress instead of waiting for perfection.

The transformation was pretty amazing. Within about six months, she’d gotten a promotion at work. But more importantly, she’d developed a much healthier relationship with herself and her ADHD.

The research on CBT for ADHD is really strong. Studies by researchers like Newark and Stieglitz show significant improvements in executive functioning – things like time management, task initiation, and dealing with frustration. And it tends to work even better when it’s combined with other approaches like coaching or medication.

ADHD Coaching: The Practical Stuff That Actually Matters

Now, this is where I get excited because coaching is what I do, and I’ve seen it change people’s lives. ADHD coaching is different from traditional therapy because we’re not really digging into your childhood or processing trauma (though that stuff can be important too). We’re focused on the here and now – what systems do you need to function better in your daily life?

Coaching is all about working WITH your ADHD brain instead of against it. We figure out your natural strengths and build systems that leverage those strengths rather than trying to force you into neurotypical productivity methods.

I had this client, Marcus, who’s a software developer. He was constantly missing deadlines and felt like he was always behind on projects. Traditional time management advice made him feel worse because it was all about steady, consistent effort throughout the day. But Marcus’s brain doesn’t work that way – he works best in intense, focused bursts.

So we created what we called a “sprint and recovery” system. He’d work intensely for 90-minute blocks, then take a 30-minute break to move around or do something completely different. We set up visual project tracking so he could see his progress, and we built in buffer time for the inevitable hyperfocus sessions where he’d work for six hours straight and forget to eat.

The difference was night and day. Not only did he start meeting deadlines consistently, but his work quality improved because he was working with his brain’s natural patterns instead of fighting them.

At our practice, Heal and Thrive Psychotherapy and Coaching, we use a strength-based, neuroscience-informed approach to coaching. We understand that ADHD brains are wired differently, and we use that knowledge to create strategies that actually work in real life.

Coaching often works really well combined with other approaches. Maybe you’re doing CBT to work on thought patterns while also doing coaching to build practical systems. Or you might be on medication that helps with focus while using coaching to develop organizational skills.

Mindfulness and DBT: When Emotions Feel Out of Control

Okay, I’ll be honest – when I first heard about using mindfulness for ADHD, I was skeptical. I mean, telling someone with ADHD to sit still and focus on their breath? That sounds like torture, right?

But it turns out, when mindfulness is adapted for ADHD brains, it can be incredibly helpful. We’re not talking about traditional meditation where you sit cross-legged for an hour. We’re talking about practical mindfulness techniques that help with attention, impulse control, and emotional regulation.

The research on mindfulness is actually pretty cool. Regular mindfulness practice literally changes how attention networks function in the brain. It can help reduce stress, which we know makes ADHD symptoms worse. And it builds self-awareness, which is crucial for managing ADHD effectively.

For people with ADHD, we might use walking meditation, body-based awareness practices, or mindfulness activities that incorporate movement. The key is finding approaches that work with ADHD symptoms rather than against them.

DBT – Dialectical Behavior Therapy – has also been adapted for ADHD, especially for people who struggle with intense emotions. DBT teaches specific skills for managing overwhelming feelings, improving relationships, and tolerating distress.

I worked with a teenager, Alex, who was having explosive emotional outbursts at home and school. Traditional behavior management wasn’t working because the emotions were just too intense. Through DBT-informed techniques, Alex learned to recognize emotional triggers early, use grounding techniques when things got overwhelming, and communicate needs more effectively.

The improvement in family relationships was dramatic. Alex’s parents went from walking on eggshells to actually enjoying spending time together. And Alex’s performance at school improved because emotional meltdowns weren’t derailing the whole day anymore.

Neurofeedback: Training Your Brain Directly

For families who want to avoid medication or haven’t had success with traditional approaches, neurofeedback is an interesting option. Basically, you’re training your brain to produce more optimal brainwave patterns through real-time feedback.

The research on neurofeedback for ADHD is promising. Studies by researchers like Baumeister and Zuberer have shown improvements in attention and impulse control. It’s not a magic cure, but for some people, it can be a helpful piece of the puzzle.

The process involves putting sensors on your scalp to monitor brainwave activity, then playing computer games or watching videos that respond to your brain patterns. When your brain produces the desired patterns, you get positive feedback in the game.

What I like about neurofeedback is that it gives people a sense of agency in their treatment. Instead of being passive recipients of therapy, they’re actively learning to influence their brain function.

But I’ll be real with you – neurofeedback requires a significant time commitment, and it can be expensive. It works best as part of a comprehensive approach rather than as a standalone treatment.

The Supporting Cast: Other Approaches That Can Make a Difference

Social Skills Training: Because Relationships Matter

A lot of people with ADHD struggle with social interactions. Maybe they interrupt conversations because they’re impulsive, or they miss social cues because they’re distracted, or they have trouble maintaining friendships because they forget to follow up with people.

Social skills training provides structured practice with things like turn-taking in conversations, reading nonverbal cues, and managing conflict. For kids and teenagers especially, this can make a huge difference in their confidence and relationships.

I’ve seen kids go from being isolated and lonely to having genuine friendships after working on social skills. It’s not about changing who they are – it’s about giving them tools to navigate social situations more successfully.

Occupational Therapy: The Sensory Piece

Many people with ADHD also have sensory processing differences. Maybe they’re hypersensitive to certain textures or sounds, or maybe they need more sensory input to feel regulated. Occupational therapy can address these issues and provide tools for managing sensory challenges.

OT might involve sensory integration techniques, fine motor skill development, or environmental modifications that support focus and regulation. For kids, this might mean sensory breaks during the school day or special seating that allows for movement.

Play Therapy: For the Little Ones

Young kids often do better with play therapy than traditional talk therapy. Through play, they can process emotions, practice social skills, and develop coping strategies in a way that feels natural and fun.

Play therapy can be especially effective when combined with parent training, so there’s consistency between what’s happening in therapy and what’s happening at home.

What We Do at Heal and Thrive: A Personalized Approach

At Heal and Thrive Psychotherapy and Coaching, we don’t believe in cookie-cutter treatment plans. ADHD affects everyone differently, so treatment needs to be individualized based on your specific challenges, strengths, and goals.

We start with a comprehensive assessment to understand not just your ADHD symptoms, but your whole life context. What are your goals? What’s your environment like? What support systems do you have? What have you tried before, and how did it work?

Then we work together to create a treatment plan that might include several different approaches. Maybe we start with CBT to address some negative thought patterns, add in some coaching to build practical systems, and incorporate mindfulness techniques for emotional regulation.

Our approach is collaborative. You’re not a passive recipient of treatment – you’re an active partner in figuring out what works for you. We adjust and modify as we go based on what’s helping and what isn’t.

We also take a whole-family approach when appropriate. ADHD doesn’t just affect the person who has it – it affects the whole family system. Sometimes the most effective intervention is helping family members understand ADHD better and learn how to support each other.

When Things Don’t Go According to Plan (Because They Usually Don’t)

Let’s be honest – ADHD treatment isn’t a straight line from problem to solution. There are going to be setbacks, frustrations, and times when you feel like nothing is working.

When Progress Feels Slow

One of the most common things I hear is “I’ve been doing this for months, and I don’t feel like anything is changing.” I get it. When you’re struggling with ADHD symptoms every day, you want relief NOW.

But here’s the thing – ADHD treatment is often about building new neural pathways and habits, which takes time. The changes might be subtle at first. Maybe you’re still forgetting appointments, but you’re remembering to write them down more often. Maybe you’re still procrastinating on big projects, but you’re able to start smaller tasks more easily.

These small changes are actually signs that your brain is learning new patterns. They’re worth celebrating, even if they don’t feel dramatic.

If progress really seems stalled, it might be time to reassess. Maybe we need to try a different approach, address other factors that might be interfering (like sleep problems or stress), or adjust medication if that’s part of your treatment plan.

The Medication Question

I know a lot of people have complicated feelings about ADHD medication. Some people worry about side effects, others feel like medication isn’t enough on its own, and some prefer to try non-medication approaches first.

All of these perspectives are valid. There’s no “right” answer about medication – it’s a personal decision that should be made based on your specific situation and in consultation with a healthcare provider who understands ADHD.

What I can tell you is that the most effective ADHD treatment usually involves multiple approaches. Medication can provide a foundation that makes other interventions more effective, but it’s rarely a complete solution on its own. Therapy, coaching, lifestyle changes, and skill-building remain important regardless of whether medication is part of your plan.

Dealing with Setbacks

ADHD symptoms can fluctuate based on stress, life changes, hormonal shifts, and other factors. It’s completely normal to have periods where symptoms feel more challenging, even when you’ve been doing well.

I always prepare my clients for this because setbacks can feel really discouraging if you’re not expecting them. But a setback doesn’t mean your previous progress was meaningless or that treatment isn’t working. It usually means you need to adjust your strategies, increase support, or address new stressors in your life.

Family Dynamics

ADHD affects the whole family, and sometimes family members have different opinions about treatment or struggle to understand and support the person with ADHD. These dynamics can significantly impact treatment success.

Family therapy or family education can be incredibly helpful in these situations. When everyone understands ADHD and learns how to support each other effectively, the whole family benefits.

How Do You Know If It’s Working?

This is such an important question because ADHD symptoms can be subjective, and progress isn’t always obvious or linear.

Look for Functional Improvements

The most meaningful measure of success is how well you’re able to manage daily life. Are you meeting deadlines more consistently? Are your relationships improving? Do you feel less overwhelmed by everyday tasks? Are you feeling better about yourself?

For kids, this might look like better performance at school, improved behavior at home, stronger friendships, or increased independence with daily routines.

Don’t Expect Perfection

The goal isn’t to eliminate all ADHD symptoms – that’s often neither realistic nor necessary. The goal is to reduce symptoms to a level where they don’t significantly interfere with your daily functioning and quality of life.

Consider the Whole Picture

Successful ADHD treatment should improve your overall quality of life. This includes things like stress levels, sleep quality, relationship satisfaction, work or school performance, and general life satisfaction.

Think Long-Term

Good ADHD treatment gives you tools and strategies that you can use throughout your life. It helps you develop self-awareness about your ADHD, learn effective coping strategies, build supportive relationships, and know when and how to seek additional help when needed.

Ready to Take the Next Step?

Look, living with ADHD can be challenging, but it doesn’t have to define your limits. Whether you’re dealing with focus issues, struggling with impulsivity, feeling frustrated with approaches that haven’t worked, or supporting someone you love with ADHD, there are effective treatments out there.

The key is finding an approach that’s personalized to your specific needs and based on solid research. At Heal and Thrive Psychotherapy and Coaching, we believe that everyone with ADHD has the potential to thrive – not despite their diagnosis, but because of the unique strengths that often come with ADHD thinking.

With the right support, tools, and strategies – whether that’s CBT, coaching, behavioral therapy, mindfulness training, or a combination of approaches – you can make real progress toward feeling more confident, capable, and in control of your daily life.

If you’re ready to explore what might work for you, we’d love to help. You can contact our ADHD specialists for a free consultation to talk through your options or book a session with one of our therapists or coaches to get started.

You don’t have to figure this out alone. Let’s work together to find what works for you.

Can People with ADHD Train Their Brain?
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Can People with ADHD Train Their Brain?

Can People with ADHD Train Their Brain? Evidence-Based Strategies That Actually Work

“I used to think my brain was broken.”

Maria said this to me on a Tuesday afternoon in my office, and honestly? I almost started crying right there. Not because it was sad—though it was—but because I’d said those exact same words to my own therapist about fifteen years ago.

She’d been struggling with focus and organization for what felt like forever. You know that feeling when you’re drowning in your own life? When every productivity hack feels like trying to use a fork to eat soup? That was Maria. And that was me, back in the day.

But here’s where her story gets interesting. Maria learned something that completely changed everything—her ADHD brain wasn’t broken. It was just wired differently. And with the right ADHD brain training approach, she could actually train it to work WITH her instead of against her.

Fast forward six months, and this woman had completely transformed her life. I’m talking about going from hitting snooze seventeen times (yes, I counted) to having a morning routine that actually energized her. From scattered thoughts that felt like a browser with forty-seven tabs open to focused action that got stuff done. But the biggest change? She stopped hating herself for having an ADHD brain.

So can people with ADHD train their brain? Hell yes. But probably not the way you think.

The Truth About ADHD Brain Training (And Why Most People Get It Wrong)

Okay, let me just put this out there right now because I’m tired of hearing it: ADHD is NOT a character flaw. It’s not because you’re lazy, unmotivated, or just need to “try harder.” If I had a dollar for every time someone told one of my clients to just “focus better,” I could probably retire tomorrow.

ADHD is a neurodevelopmental difference. Your brain literally processes information differently than neurotypical brains. And for way too long—I’m talking decades here—society has treated ADHD like some kind of defect that needs fixing.

You know what that does to people? It makes them feel broken. Ashamed. Like there’s something fundamentally wrong with them. And that’s complete garbage.

Here’s what actually blew my mind when I first started diving into the research: ADHD brains are incredibly capable of growth and change. There’s this thing called neuroplasticity—basically your brain’s ability to rewire itself throughout your entire life. Studies by researchers like Klingberg and Jaeggi show that working memory training can actually improve attention and cognitive control in people with ADHD.

But—and this is huge—effective ADHD brain training isn’t about forcing your brain to work like everyone else’s. It’s about understanding how YOUR brain works and optimizing THAT.

I learned this the hard way. When I first started coaching, I was basically trying to shove square pegs into round holes. Taking strategies that worked for neurotypical brains and expecting them to work for ADHD brains. Spoiler alert: they didn’t. It wasn’t until I stopped trying to “fix” ADHD brains and started working WITH them that everything clicked.

What Makes ADHD Brain Training Different? (Hint: Pretty Much Everything)

Most brain training programs assume your brain works like a typical brain. They expect you to sit still for long periods, stay motivated by distant goals, and maintain consistent effort without immediate feedback.

If you have ADHD, you’re probably laughing right now. Or crying. Maybe both.

ADHD brains need different things. We need novelty. We need immediate feedback. We need strategies that work with our natural patterns, not against them. We need approaches that understand we might hyperfocus on interesting stuff for six hours straight but can’t focus on boring stuff for six minutes.

Here’s what I wish someone had told me twenty years ago: your ADHD brain has different strengths and challenges than neurotypical brains. Lower dopamine levels affect motivation. Executive function differences impact planning and organization. Attention regulation varies between hyperfocus and distractibility.

But here’s the thing—and I cannot stress this enough—different doesn’t mean deficient. It means your brain is wired for creativity, innovation, and thinking outside the box. The problem is our world wasn’t designed with ADHD brains in mind.

Effective ADHD brain training works WITH these differences. It’s like giving a left-handed person left-handed scissors instead of forcing them to use right-handed ones and then wondering why they struggle.

Key Things You Need to Know About ADHD Brain Training (That Nobody Talks About)

Before you dive into any brain training program, you need to understand some stuff that most people don’t tell you. I learned most of this through trial and error with my clients, and let me tell you, there were some spectacular failures along the way.

Your ADHD Brain is Not Stupid

I work with engineers who can solve impossible problems but forget where they parked. Artists who create breathtaking work but can’t manage deadlines. Entrepreneurs who build successful businesses but have chaotic personal lives.

ADHD brain training isn’t about making you “normal.” It’s about optimizing what you’ve already got. Start from self-compassion, not self-criticism. Actually, scratch that—start from genuine appreciation for your unique brain.

I tell my clients: “Your brain is like a Ferrari in a world designed for Honda Civics. We just need to learn how to drive it properly.”

One Size Fits Nobody (Especially ADHD Brains)

What works amazingly for one person might be completely useless for another. I’ve seen clients thrive with neurofeedback while others found it mind-numbingly boring. Some love apps and games, others need movement and hands-on approaches.

Perfect example: I had two software developers, both with ADHD. One needed complete silence and minimal distractions. The other needed background music and multiple monitors with different projects open. Same job, same diagnosis, completely different needs.

Burnout is Real (And I’ve Seen It Happen)

Training your ADHD brain takes effort and consistency, but pushing too hard backfires spectacularly. I learned this when one of my clients ended up more scattered than when we started because we were too aggressive.

ADHD brains struggle with sustained effort, so we need to work with that reality. Think interval training for your brain—intense focus followed by recovery time.

Track Progress, Not Perfection

Instead of trying to “fix” everything, celebrate small wins. I have my clients rate their focus, energy, and mood on a 1-10 scale daily. You’d be amazed at the patterns that emerge.

One client discovered she focused better on rainy days. Another realized his attention peaked in late afternoon, not morning like he’d always assumed. These insights only come from paying attention.

ADHD Rarely Travels Alone

About 80% of adults with ADHD have at least one other condition—anxiety, depression, learning differences. This completely changed how I approach brain training. You can’t just focus on attention and ignore everything else.

Seven ADHD Brain Training Strategies That Actually Work (Based on Real Experience)

These aren’t theoretical approaches—they’re strategies I’ve seen work with hundreds of clients. When I say they work, I mean I’ve watched people transform their lives using these methods.

Neurofeedback Training (The Brain Gym That Actually Makes Sense)

Studies by Baumeister and Zuberer show neurofeedback helps people with ADHD regulate brainwave patterns. It supports attention control, impulse regulation, and mental stamina.

Think of it as a gym for your brain. You’re connected to sensors that monitor brainwaves while you do simple tasks. When your brain produces focused patterns, you get positive feedback. When it drifts, the feedback changes.

Here’s what the studies don’t tell you: it can be incredibly boring at first. But I’ve seen remarkable results, especially for emotional regulation. David went from daily meltdowns at work to managing stress like a different person after twenty sessions.

Typical protocol is 20-40 sessions, 30-45 minutes each. Most people notice changes around session 10-15. Effects tend to be long-lasting because you’re literally training your brain to function more efficiently.

Cognitive Remediation Therapy (Working Memory Boot Camp)

This targets working memory, processing speed, and cognitive flexibility. Working memory is like your brain’s sticky note system—it holds information while you work with it. For ADHD brains, this system often feels overwhelmed.

CRT uses computer exercises that gradually increase difficulty. It’s like progressive weight training for cognitive muscles. Klingberg’s research shows working memory training improves not just memory tasks, but attention and impulse control in daily life.

Let me be honest—the exercises can feel tedious. You’re remembering number sequences or tracking moving objects on screens. Not exactly thrilling. But clients report following conversations better, remembering instructions, and juggling multiple tasks without feeling overwhelmed.

Key is consistency—25-45 minutes, 3-5 times weekly for 5-8 weeks. Like going to the gym, you don’t see results after one workout, but stick with it and changes are undeniable.

Executive Function Coaching (CEO Training for Your Brain)

Through personalized coaching, clients learn practical strategies for time management, task breakdown, and follow-through. This emphasizes behavioral activation, goal tracking, and self-monitoring.

Executive functions are like your brain’s CEO—responsible for planning, organizing, prioritizing, following through. In ADHD brains, this CEO often feels overwhelmed and underprepared.

Executive function coaching doesn’t just teach strategies—it helps you understand why certain approaches work for YOUR specific brain. We might discover you focus better with background noise, need visual cues for tasks, or that 15-minute chunks prevent overwhelm.

 I work with clients on time management that works with ADHD time blindness. You know how you can lose three hours scrolling but feel like five minutes passed? That’s time blindness, and it’s real.

We develop task initiation strategies for procrastination—because knowing what to do and actually starting are different things for ADHD brains. We create simple organization systems that are sustainable. I can’t tell you how many complex systems clients tried that worked for about a week.

Beautiful thing about executive function coaching? Skills transfer everywhere. When Maria learned to break work projects into chunks, she applied it to household tasks, exercise, even vacation planning.

Mindfulness Training (Not Your Typical Meditation)

Mindfulness enhances emotional regulation, impulse control, and attention training. Studies show regular practice reduces ADHD symptoms and builds self-awareness.

Before you roll your eyes thinking “meditation is impossible with ADHD,” hear me out. Traditional meditation might not work, but mindfulness-based ADHD training is different.

We’re not talking about sitting still for thirty minutes trying to empty your mind. That’s torture for ADHD brains! We use movement-based mindfulness, micro-meditations, attention-training exercises designed for busy, distractible minds.

Even five minutes daily creates powerful brain shifts. I recommend guided meditations specifically for ADHD—body scans or breathing exercises that give your mind something concrete to focus on.

Favorite technique: “mindful transitions”—three conscious breaths between activities to reset attention. Sounds simple but incredibly effective for managing the ADHD tendency to carry stress and distraction between tasks.

Had a client constantly overwhelmed transitioning from work to home. She’d walk in still mentally at the office, snapping at kids and feeling guilty. We started with three deep breaths in the car before going inside. That simple practice helped her shift gears and be present with family.

CBT and DBT for ADHD (Rewiring Thought Patterns)

Cognitive Behavioral Therapy helps restructure negative thinking patterns. Dialectical Behavior Therapy builds emotional tolerance and interpersonal skills. These complement brain training by strengthening emotional resilience.

Many adults with ADHD carry years of negative self-talk. “I’m lazy,” “I can’t focus,” “I always mess up”—sound familiar? I hear these constantly, and they break my heart because they’re so wrong.

CBT helps identify and challenge these patterns while building realistic, compassionate self-talk. It’s like having a good friend who calls you out when you’re being unfairly harsh on yourself.

DBT is particularly powerful for ADHD because it teaches distress tolerance. When you’re overwhelmed, frustrated, or facing boring tasks, DBT techniques help you stay regulated instead of shutting down or acting impulsively.

Remember working with a client who completely shut down facing overwhelming tasks. Through DBT skills, she learned recognizing early overwhelm signs and using specific techniques to stay engaged instead of giving up.

Apps and Digital Tools (Making Training Fun)

Modern apps use neuroplasticity to train attention, memory, reaction time. Programs like Cogmed, Lumosity, or ADHD-specific platforms support motivation and progress tracking.

Key with digital tools is finding evidence-based ones, not just flashy marketing. Look for apps with published research, difficulty adaptation based on performance, specific cognitive skills for ADHD, meaningful progress tracking.

I like apps that gamify training because they tap into ADHD brains’ need for novelty and immediate feedback. But apps are tools, not magic solutions. They work best combined with other strategies and real-world application.

Had a client obsessed with a brain training app, spending hours daily thinking more was better. His real-world focus didn’t improve much because he wasn’t transferring skills. We dialed back and focused on applying training to actual tasks.

Physical Activity (The Most Underrated Strategy)

Exercise boosts dopamine, improves mood, sharpens focus. Movement-based ADHD strategies like dance, martial arts, even walking meetings significantly enhance brain function.

This might be the most underutilized ADHD brain training strategy, and it’s also one of the most effective. Physical activity literally changes brain chemistry benefiting ADHD symptoms.

Aerobic exercise increases BDNF (brain-derived neurotrophic factor), supporting new neural connections. It boosts dopamine and norepinephrine—exact neurotransmitters ADHD medications target.

Best part? You don’t need to become a fitness fanatic. Even twenty minutes of moderate exercise improves focus for 2-4 hours afterward. I encourage clients experimenting with different movement: dancing, hiking, swimming, martial arts, even fidgeting with stress balls during meetings.

Client discovered ten-minute walks before important meetings completely changed her ability to focus and contribute. Another found jumping jacks between tasks helped smoother transitions.

Common Myths About ADHD Brain Training (Let’s Set the Record Straight)

Let me address misconceptions I hear regularly. Honestly, I believed some of these early in my career, so no judgment if you’ve fallen for them.

Myth: “ADHD Brain Training is Just a Fad”

Actually, research goes back decades. Neuroplasticity—brain’s ability to change and adapt—has been studied extensively since the 1960s. What’s new is understanding how to apply principles specifically to ADHD brains.

I get frustrated when people dismiss brain training as trendy nonsense because it undermines real science. Yes, some questionable programs make wild claims, but that doesn’t invalidate legitimate research.

Myth: “If You Have ADHD, You Can’t Improve Focus”

This is completely false and frankly harmful. While ADHD brains may always have attention regulation differences, capacity for improvement is enormous. I’ve seen clients go from unable to read ten minutes to completing graduate degrees.

Key is understanding “improvement” doesn’t mean becoming neurotypical. It means optimizing your unique brain for better function and quality of life.

Myth: “Brain Training Replaces Medication”

Let me be crystal clear: ADHD brain training isn’t a medication replacement for those who need it. It’s a complement. Some do well with training alone, others need medication, many benefit from both.

Goal isn’t eliminating all ADHD symptoms—it’s optimizing brain function and developing skills to thrive with your unique wiring.

Real Success Stories (These Give Me Chills Every Time)

“For the first time in my life, I felt like my brain was working with me, not against me.” – C., age 34

  1. came to coaching after years struggling with focus, missed deadlines, crushing self-doubt. Talented software engineer, but ADHD symptoms affected performance and self-esteem. His manager started making comments about “lack of attention to detail,” and he was terrified of losing his job.

We started with executive function coaching and mindfulness training. First month, C. learned breaking large coding projects into manageable chunks. He developed a morning routine including ten minutes mindful breathing to set daily intention.

Real breakthrough came around week eight when C. realized he could actually choose where to direct attention instead of feeling like a victim of his wandering mind. Like a light bulb moment. Six months later: increased productivity, better sleep, and most importantly, confidence in his abilities.

His manager noticed changes too. C. went from verge of performance improvement plan to promotion to senior developer. But real victory? He stopped hating his brain and started appreciating its unique gifts.

Sarah, college student with undiagnosed ADHD, was on the verge of dropping out. Professors thought she was lazy or unmotivated, but reality was her ADHD brain struggled with traditional academic environment. She’d sit in lectures feeling like everyone spoke a foreign language, read the same paragraph five times without absorbing anything.

Through customized brain training including cognitive remediation, ADHD coaching, daily habit tracking, Sarah learned working with her brain’s natural rhythms. She discovered focusing better in short bursts with movement breaks, needing visual organizers for assignment tracking.

We worked on study strategies specifically for ADHD brains. Instead of reading textbooks linearly, she learned scanning for key concepts first, then diving deeper. Instead of sitting still for hours, she studied while walking or using standing desks.

Transformation was remarkable. Sarah not only passed all courses but made Dean’s List following semester. More importantly, she developed deep understanding of how her brain works and confidence to advocate for her needs.

Michael, 45-year-old executive, thought his ADHD symptoms were “getting worse with age.” He’d been successful despite ADHD, but senior role demands overwhelmed his coping strategies. Working 70-hour weeks, constantly stressed, family suffering.

Through neurofeedback training combined with physical exercise and stress management, he learned regulating attention and emotional responses more effectively. Real game-changer was understanding his ADHD brain needed different strategies at different life stages.

We developed systems working with his executive schedule—micro-breaks between meetings, walking meetings when possible, delegation strategies playing to strengths while covering weaknesses.

Within a year, Michael reduced work hours, improved family relationships, actually increased work effectiveness. His team performed better because he was more present and less reactive.

What’s remarkable isn’t just brain changes, but life changes that follow. From “I can’t focus” to “I can finish what I start.” From chaos to clarity. From shame to self-compassion. From fighting against their brain to working with it.

ADHD brain training isn’t magic, but paired with compassion, structure, proper guidance, it’s absolutely a game-changer.

The Emotional Side Nobody Talks About

Here’s something that doesn’t get discussed enough: ADHD brain training isn’t just about cognitive skills. It’s about healing from years of feeling different, misunderstood, “less than.”

Most adults with ADHD carry emotional baggage from years struggling in systems not designed for their brains. We’ve been told we’re lazy, unmotivated, not trying hard enough. We’ve internalized messages that something’s fundamentally wrong with us.

That emotional component must be addressed in any effective brain training program. You can’t optimize a brain constantly fighting shame and self-criticism.

I’ve seen clients make remarkable progress once they start treating themselves with compassion they’d show a good friend. Once they stop seeing ADHD as character flaw and start seeing it as different way of being in the world.

This is why I always start with mindset work. Before diving into specific strategies, we work on developing more compassionate, realistic understanding of ADHD. We challenge negative beliefs holding them back.

Because here’s the thing: your brain isn’t broken. It’s different. And different can be beautiful, creative, innovative, powerful when you know how to work with it.

Building Your Personal Toolkit (Because You’re Unique)

Every ADHD brain is unique. What works amazingly for one person might be completely ineffective for another. That’s why building your personal toolkit is crucial.

Your toolkit might include neurofeedback sessions twice weekly, daily mindfulness practice, regular exercise, cognitive training apps, weekly coaching sessions. Or it might be completely different.

Key is experimenting with different approaches, paying attention to what works for your specific brain, building sustainable routine around those strategies.

I tell clients to think of themselves as scientists studying their own brains. Try different approaches, track what works, adjust as needed. Be curious rather than judgmental about discoveries.

Some clients discover they focus better with background music. Others need complete silence. Some do best work in morning. Others are night owls. Some need frequent breaks. Others prefer longer focused sessions.

There’s no right or wrong way to have an ADHD brain. There’s only your way, and the goal is figuring out what that looks like for you.

The Journey Continues (Because This is Lifelong)

ADHD brain training isn’t a destination—it’s a journey. There’s no point where you “graduate” and never think about it again. Your brain continues changing throughout life, and strategies need evolving with it.

But here’s the beautiful thing: once you understand principles, once you know how to work with your brain instead of against it, you have tools to adapt to whatever life throws at you.

New job? You can figure out strategies for that environment. Life changes? You can adjust systems accordingly. New challenges? You have foundation to develop new solutions.

You become your own brain training expert, your own ADHD coach, your own advocate for what you need to thrive, and that is true freedom.

Ready to Transform Your ADHD Brain? Let’s Talk.

If you’re tired of fighting against your brain and ready to start working WITH it, I’m here to help. I’ve guided hundreds of adults with ADHD from scattered and overwhelmed to focused and confident.

Here’s what you can do right now:

Book a Free Discovery Call – Let’s talk about your specific challenges and create a personalized plan that actually works for YOUR brain. No generic advice, no one-size-fits-all solutions. Just real strategies for your real life.

Don’t spend another day feeling like your brain is working against you. Join the hundreds of adults who’ve transformed their ADHD from a daily struggle into their greatest strength.

Your brain isn’t broken. It’s brilliant. Let’s unlock its potential together.

Ready to get started? Book your free discovery call and take the first step toward the focused, confident life you deserve.

Questions I Get Asked Most

How long does ADHD brain training take to show results? Most clients see initial improvements within 4-6 weeks, significant changes after 3-6 months consistent practice. Some notice subtle changes within first week or two. Really depends on individual and specific approaches used.

Is ADHD brain training safe? Yes, when done with proper guidance. Evidence-based approaches are non-invasive, focus on building skills rather than changing brain structure. Always consult healthcare providers if you have concerns, especially if taking medication or have other health conditions.

Can adults with ADHD benefit from brain training? Absolutely. Adult brains remain plastic throughout life, making brain training effective at any age. Many of my most successful clients are adults who didn’t discover ADHD until later in life. Never too late to start optimizing brain function.

Do I need to stop ADHD medication to do brain training? No, and never stop medication without consulting your prescribing physician. Brain training and medication often work synergistically providing better outcomes than either approach alone. Many clients use both with excellent results.

What if I’ve tried brain training before and it didn’t work? Not all brain training approaches are created equal, and what works for one person may not work for another. Worth exploring different methods or working with professional who can customize approach for your specific needs. Sometimes it’s just finding the right fit.

By admin 0 Comments Blog, adhd, adhd adult, adhd coach, adhd coach near me, adhd coach service, adhd coaching

What is ADHD Brain Training?

What is ADHD Brain Training? 5 Science-Backed Methods That Actually Work

Actually, let me start with something I wish someone had told me years ago when I first started coaching adults with ADHD…

Three years ago, I sat across from Sarah (not her real name), a brilliant marketing executive who couldn’t understand why she kept missing deadlines despite working 12-hour days. She’d tried every productivity app, read countless self-help books, and even attempted to “discipline” herself into focus. Nothing worked. Sound familiar?

That’s when I realized something crucial about ADHD brain training: it’s not about fixing something broken. It’s about building the right strategies to support how your brain already works.

If you’re reading this, you’re probably wondering what ADHD brain training actually is and whether it can help you or someone you love. As an ADHD coach who’s worked with hundreds of adults over the past decade, I can tell you this: the science is promising, the methods are practical, and the results can be life-changing when you find the right approach.

What Exactly Is ADHD Brain Training?

ADHD brain training refers to evidence-based interventions designed to strengthen cognitive functions that are often challenging for people with ADHD. Learn more about brain training options for ADHD from CHADD’s comprehensive fact sheet. These include working memory, attention control, executive function, and emotional regulation.

But here’s what makes it different from generic “brain games” (and why I get frustrated when people confuse the two): real ADHD brain training is grounded in neuroscience research and tailored specifically to how ADHD brains work. It’s not about making your brain “normal” – it’s about helping your unique brain perform at its best.

The key lies in understanding neuroplasticity, which I’ll explain more later. For now, just know that your brain can literally rewire itself to work more effectively, regardless of your age.

Why Traditional Approaches Often Fall Short for ADHD Brains

Before we dive into what works, let me explain why so many people with ADHD feel like they’ve “tried everything” without success.

Most traditional productivity and focus strategies assume a neurotypical brain. They’re built on the idea that you can simply will yourself to pay attention or that the right planner will solve your time management issues. (Trust me, I’ve seen clients with dozens of abandoned planners!)

ADHD brains work differently. They need:

  • External structure rather than relying solely on internal motivation
  • Immediate feedback rather than delayed rewards
  • Multiple sensory inputs rather than single-channel information
  • Strength-based approaches rather than deficit-focused “fixes”

This is why ADHD brain training focuses on building systems that work with your brain, not against it.

5 Science-Backed ADHD Brain Training Methods That Actually Work

Here are the five most effective approaches I’ve seen in my practice, backed by research and real client success stories:

1. ADHD Coaching: Strength-Based Accountability That Changes Everything

Instead of trying to “push through” chaos, ADHD coaching helps you build systems around your strengths. A coach supports you with tools to break tasks into smaller steps, create realistic routines, and follow through – without judgment.

At Heal-Thrive, we’ve seen adult clients who struggled for years with procrastination suddenly take charge of their goals. Learn more about our ADHD coaching approach. Why? Because they finally had someone in their corner, someone who understood ADHD management strategies, not just generic to-do lists.

How it works in practice:

  • Weekly accountability sessions that focus on progress, not perfection
  • Personalized systems based on your specific ADHD presentation
  • Real-time problem-solving when strategies aren’t working
  • Celebration of wins (however small they might seem to others)

Take Marcus, a software developer who came to me after getting written up for missing project deadlines. Within three months of coaching, he’d not only caught up on his backlog but received a promotion. The difference? We created a visual project tracking system that worked with his need for immediate feedback, not against it.

The science behind it: Research shows that ADHD coaching significantly improves executive functioning, time management, and quality of life measures. A 2010 study in the Journal of Attention Disorders found that adults who received ADHD coaching showed greater improvement in ADHD symptoms and executive functioning compared to those who didn’t receive coaching.

2. Cognitive Remediation Therapy (CRT): Rewiring Your Brain with Purpose

CRT uses guided mental exercises to improve working memory, processing speed, and task initiation. It’s been shown to improve the brain’s ability to manage distractions and complete tasks. For practical strategies, see ADDitude’s guide on how to improve working memory.

In fact, studies (like Zuberer et al., 2015) suggest that consistent cognitive training improves inhibitory control, helping the brain learn to slow down impulsive responses over time.

What CRT looks like:

  • Computerized exercises that gradually increase in difficulty
  • Working memory tasks that strengthen your ability to hold information
  • Attention training exercises that improve focus duration
  • Processing speed activities that help you think more quickly and accurately

I remember working with Jennifer, a college student who couldn’t take notes fast enough during lectures. After 12 weeks of CRT focusing on processing speed and working memory, she went from barely keeping up to being able to participate actively in class discussions while still capturing key points.

The research backing: A 2018 meta-analysis found that cognitive training programs specifically designed for ADHD showed moderate to large effect sizes for improving working memory and attention. The key is consistency – most effective programs involve 3-5 sessions per week for 8-12 weeks.

3. Executive Function Training: Building Real-Life Skills That Stick

Instead of waiting for motivation to strike, executive function training teaches practical skills like time management, task prioritization, and self-monitoring. These skills don’t just help in school or work; they boost confidence in relationships and daily life.

As one client shared, “Once I learned how to plan my week and create visual reminders, I actually felt in control for the first time in years.”

Core executive function skills we target:

  • Task initiation: How to start tasks without endless procrastination
  • Planning and prioritization: Breaking big projects into manageable steps
  • Time management: Realistic time estimation and schedule creation
  • Self-monitoring: Recognizing when you’re off-track and adjusting
  • Cognitive flexibility: Adapting when plans change (because they always do)

Real-world application example:

David, a small business owner, was drowning in administrative tasks. We implemented a system where he:

  1. Time-blocked his calendar with specific task categories
  2. Used a visual dashboard to track project progress
  3. Set up automatic reminders for routine tasks
  4. Created “transition rituals” between different types of work

Within two months, he’d reduced his work hours by 15% while increasing his revenue by 30%. (And yes, he was skeptical at first too!)

The neuroscience: Executive function training literally strengthens the prefrontal cortex – the brain’s “CEO” that manages planning, decision-making, and impulse control. Neuroimaging studies show increased activity in these regions after consistent executive function training. CHADD provides detailed information about executive function skills and their importance in ADHD.

4. Mindfulness & Meditation: Focus Training from the Inside Out

Mindfulness meditation for ADHD helps quiet the noise in your mind by training attention in the present moment. ADDitude Magazine offers extensive guidance on meditation for ADHD and mindfulness training. It improves emotional regulation, reduces impulsivity, and increases self-awareness.

Even just 5-10 minutes of breathing or guided meditation a day can reduce stress and re-center the mind – tools you can carry anywhere.

Why mindfulness works for ADHD brains:

  • It strengthens the “attention muscle” through repeated practice
  • It creates space between impulse and action
  • It reduces the emotional reactivity that often accompanies ADHD
  • It improves self-awareness of attention patterns

Practical mindfulness techniques I teach:

  • Body scan meditation: Helps with hyperactivity and restlessness
  • Breathing exercises: Immediate tools for overwhelm and anxiety
  • Mindful movement: Walking meditation for those who can’t sit still
  • Loving-kindness practice: Counters the self-criticism common in ADHD

Lisa, a teacher with ADHD, started with just 3 minutes of morning breathing exercises. She was skeptical (like many of my clients), but after a month, she noticed she wasn’t snapping at her students when they were disruptive. Six months later, she described feeling like she had a “pause button” for the first time in her life.

The research: A 2017 systematic review found that mindfulness-based interventions significantly reduced ADHD symptoms in both children and adults. Brain imaging studies show that regular meditation actually increases gray matter density in areas associated with attention and emotional regulation.

5. Brain Training Technology: Apps, Games, and Neurofeedback

From apps that improve working memory in ADHD to neurofeedback sessions that train the brain to regulate itself, tech-based tools are expanding how we help ADHD brains grow.

For example, neurofeedback ADHD protocols (Baumeister et al., 2018) show how repeated feedback on brainwaves can actually change how the brain organizes attention. CHADD provides detailed information about neurofeedback treatment for ADHD.

Types of technology-based training:

  • Working memory apps: Cogmed, Jungle Memory, and similar programs
  • Attention training games: Programs that gradually increase focus demands
  • Neurofeedback: Real-time brainwave monitoring and training
  • Virtual reality training: Immersive environments for attention practice

Important note: Not all “brain training” apps are created equal. I always recommend looking for programs with peer-reviewed research backing their claims. (Unfortunately, many popular apps have little to no scientific support.)

Neurofeedback success story:

Tom, an accountant who struggled with sustained attention during tax season, completed 40 neurofeedback sessions over four months. By the end, he could work for 2-3 hour stretches without the mental fatigue that used to hit him after 30 minutes. His wife noticed he was less irritable at home, too.

The technology research: While some brain training apps show limited transfer to real-world tasks, neurofeedback has stronger research support. A 2019 meta-analysis found that neurofeedback training produced significant improvements in ADHD symptoms that persisted at follow-up.

The Science Behind It All: Neuroplasticity and the ADHD Brain

One of the most exciting developments in neuroscience is the concept of neuroplasticity – the brain’s incredible ability to change, adapt, and rewire itself throughout life. For people with ADHD, this means that their brain isn’t stuck with “deficits” forever.

Instead, with the right strategies, the brain can develop stronger connections that improve focus, impulse control, and emotional regulation.

Research like Baumeister et al. (2018) and Zuberer et al. (2015) demonstrate how neurofeedback and cognitive remediation therapies harness neuroplasticity by training the brain to regulate attention and inhibitory control more effectively. This isn’t magic; it’s the brain learning new patterns through repeated practice.

How neuroplasticity works in ADHD brain training:

  • Repetition strengthens neural pathways: Like building muscle through exercise
  • Challenge promotes growth: Gradually increasing difficulty builds capacity
  • Multimodal training: Engaging multiple brain systems simultaneously
  • Consistency matters: Regular practice creates lasting changes

This is why ADHD brain training isn’t about “fixing” ADHD. It’s about using evidence-based methods like ADHD coaching, executive function training, and mindfulness meditation to support and strengthen the brain’s natural ability to grow and adapt.

Common Challenges and How to Overcome Them

Let me be honest with you – ADHD brain training isn’t always smooth sailing. Here are the most common obstacles I see and how to work through them:

Challenge 1: “I’ve Tried Everything Before”

The reality: You probably tried methods designed for neurotypical brains, not ADHD-specific approaches.

The solution: Start with one ADHD-specific method and give it at least 6-8 weeks of consistent practice.

Challenge 2: Inconsistency with Practice

The reality: ADHD brains struggle with routine maintenance.

The solution: Build training into existing habits, use external accountability, and start smaller than you think you need to.

Challenge 3: Not Seeing Immediate Results

The reality: Brain changes take time – usually 6-12 weeks for noticeable improvements.

The solution: Track small wins daily, focus on process over outcomes, and celebrate incremental progress.

Challenge 4: Information Overwhelm

The reality: Too many options can lead to paralysis.

The solution: Pick ONE method to start with. You can always add others later.

How to Measure Progress: What Success Actually Looks Like

Success in ADHD brain training isn’t always dramatic. Here’s what to look for:

Week 1-2: Increased awareness of your attention patterns

Week 3-4: Slightly longer periods of sustained focus

Week 5-8: Improved emotional regulation and less reactivity

Week 9-12: Better task initiation and follow-through

Month 4-6: Sustained improvements that others notice

Specific metrics to track:

  • Time spent on tasks before getting distracted
  • Number of tasks completed per day
  • Emotional reactions to setbacks (intensity and duration)
  • Sleep quality and consistency
  • Relationship satisfaction scores

Remember: progress isn’t linear. You’ll have good days and challenging days. The goal is an overall upward trend over time.

Real-Life Hope: Client Success Stories

Let me share a few more success stories that illustrate what’s possible:

Sarah (the marketing executive from my intro): After six months combining ADHD coaching with executive function training, she not only met her deadlines but was promoted to senior director. Her secret? A personalized project management system that worked with her visual processing strengths.

A client in California, struggling with impulsivity and poor working memory, shared after months of combined coaching and neurofeedback: “I finally feel like my brain is learning to calm down, focus, and think before I act. It’s like I’m rewiring myself from the inside.”

Michael, a graduate student: Couldn’t finish his thesis after three years of trying. Through cognitive remediation therapy and mindfulness training, he completed it in eight months. He now has his PhD and works as a researcher.

These aren’t miracle cures – they’re the result of consistent, targeted brain training that honors how ADHD brains actually work.

Getting Started: Your Next Steps

If you’re ready to explore ADHD brain training, here’s how to begin:

  1. Choose one method that resonates with you (don’t try to do everything at once)
  2. Commit to 6-8 weeks of consistent practice
  3. Track your progress with specific, measurable goals
  4. Get professional support when possible – it makes a huge difference
  5. Be patient with yourself – brain change takes time

Which method should you start with?

  • If you need accountability and personalized strategies: ADHD Coaching
  • If you want to strengthen core cognitive skills: Cognitive Remediation Therapy
  • If you struggle with daily life management: Executive Function Training
  • If you’re dealing with emotional reactivity: Mindfulness & Meditation
  • If you’re interested in technology solutions: Neurofeedback or brain training apps

Conclusion: Empower Your ADHD Brain Today

To sum up, ADHD brain training is not a quick fix or a magic cure. It is a commitment to harnessing the brain’s neuroplasticity through scientifically supported methods like ADHD coaching, executive function training, cognitive remediation, and therapies such as CBT and DBT skills.

By addressing challenges like attention deficits, impulsivity, working memory weaknesses, and emotional regulation, these strategies empower individuals with ADHD to build sustainable habits, improve focus, and take control of their daily lives.

If you or someone you know struggles with ADHD, remember: the brain can learn and grow. You don’t have to face these challenges alone. Your ADHD brain isn’t broken – it just needs the right training to thrive.

Ready to get started? If you’re in California or nearby areas in the United States, our experienced ADHD coaches at Heal-Thrive.com are ready to support you. Whether you prefer virtual sessions or in-person meetings (available in the greater California region), we tailor each program to your unique needs.

Don’t wait for motivation to strike – it rarely does with ADHD brains. Take action today and discover what your brain is truly capable of when given the right support and strategies.

Contact us today to book your session and get personalized coaching that truly works. Your future self will thank you for taking this step.