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May 5, 2025

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Is ADHD Coaching Right for You?

1. Introduction: Why I Wrote This Article

If you’re reading this, it’s likely that you have tried sticky notes, the timers, the apps. You’ve attempted reading several books. Perhaps you’ve even consulted a therapist. But something still feels… off. Incomplete. Like there’s a mismatch between the OS of your brain and the manual of the world.

As an ADHD coach working with clients all over California and the rest of the country, I come across this all the time. This article is an effort to address the most common question I encounter:

“Is ADHD coaching suitable for me?”

Let’s uncover this together. Because the moment you choose to spend your time, energy, and trust, you deserve more than a robotic response.

2. What ADHD Coaching Really Is (and What It Isn’t)

ADHD coaching isn’t about fixing you. It’s about working with your unique brain, not against it.

It’s not therapy. It’s not tutoring. And it’s not someone yelling productivity hacks at you.

ADHD coaching is a collaborative, strength-based process. It’s about:

Building practical strategies customized to your life
Co-creating systems that stick (finally!)
Helping you follow through on what matters most
Reclaiming your confidence and direction

Scientific studies back this up. In fact, Ahmann & Saviet (2021) noted that ADHD coaching has evolved into a distinct, research-based field designed to support executive function and life navigation.

3. The Growing Need for ADHD Coaching in a Neurodiverse World

ADHD coaching is in greater demand now more than ever due to the rapidly growing awareness related to neurodiversity. While medications and therapy greatly assist with treatment, they tend to fall short when teaching life skills such as prioritizing, task management, or effective time management. As Bergey (2024) so accurately states, “Pills don’t teach skills.” This is where ADHD coaching proves necessary.

As reported by Ahmann and Saviet (2021), ADHD coaching has emerged as a practice that is based on client strengths and payment motivated by a client’s specific neurocognitive preference. It is not based on a client’s incapacity. ADHD coaching assists with the actual performance of executive functioning strategies, providing scaffolding where therapy or medication may not be enough.

Murphy et al. (2010) highlight coaching’s contribution to addressing the gap between knowing and doing, a common challenge for people with ADHD. Clients learn what to do and are then guided through the process of actually executing these actions.

ADHD coaching addresses the realities encountered by neurodivergent people who have to interact with systems they don’t work, supporting clients with tools tailored to their unique experiences. This rise in demand, quite clearly, is not a short-term trend, but rather a change in societal approach towards inclusive, skill-based assistance.

4. Signs ADHD Coaching Might Be Right for You

If you’re reading this and thinking, “Do I really need a coach for ADHD?” you’re not alone. Many of my clients wrestle with that same question at first. But here’s the truth: ADHD coaching isn’t for everyone. It’s for people who are ready to stop just coping and start building skills. And according to Murphy et al. (2010), that’s exactly what coaching does it helps people move from insight to action.

Let’s break it down.

You might benefit from ADHD coaching if:

You constantly feel overwhelmed, even by small tasks.
You know what to do, but you just can’t seem to do it.
Time feels like an unreliable concept you’re always late, rushing, or losing track.
Your to-do lists are endless, and rarely completed.
You struggle with motivation, especially when tasks are boring, unclear, or too big.

Ryffel (2011) emphasized that these executive function challenges like planning, starting tasks, and self-monitoring are where coaching can be most transformative. Ahmann & Saviet (2021) also note that coaching empowers clients by helping them externalize support: turning vague intentions into real-world accountability systems.

Put simply? If your ADHD isn’t just about distraction, but about feeling stuck in loops of “almost getting there” coaching can help break the cycle. Not with magic, but with structure, partnership, and science-backed strategies.

5. Real-Life Stories: How Coaching Changed Lives

Story 1: The Lawyer Who Couldn’t Write Briefs Anna, a 36-year-old attorney in Sacramento, was brilliant in court but paralyzed by paperwork. In coaching, we built a rhythm using time-blocking and accountability check-ins. Three months later, she was ahead on filings for the first time in her career.

Story 2: The College Senior on the Brink Ty, a student in LA, was failing classes and thought he had no future. We worked on micro-tasking and emotional regulation. He passed his finals and even started tutoring others.

Story 3: The Mom Who Lost Herself Sarah, a stay-at-home mom, felt like ADHD was ruining her parenting. Coaching gave her tools for daily structure and emotional boundaries. More importantly, she found herself again.

6. Practical ADHD Coaching Strategies That Work

Effective ADHD coaching isn’t about offering generic advice it’s about equipping individuals with personalized, science-based strategies that address their specific executive function challenges. Research shows that coaching works best when it focuses on helping clients develop systems for planning, prioritizing, initiating tasks, and staying on track. These aren’t quick fixes they’re sustainable habits that grow with time and practice.

One core strategy is external structuring. Many ADHD brains struggle to hold plans and deadlines mentally. Coaches help clients translate vague intentions into visible, external tools like time-blocked calendars, habit trackers, and written goal maps. These structures reduce the cognitive load and increase follow-through.

Another powerful approach is “body doubling” doing tasks alongside someone else, virtually or in person. This technique has been shown to boost focus and reduce procrastination, particularly for tasks that feel overwhelming or boring.

Coaching also emphasizes values-based goal setting. Instead of focusing on what a client “should” do, sessions help clarify why a goal matters. This emotional connection increases motivation and reduces the ADHD-driven tendency to abandon tasks midway.

Lastly, effective coaches teach self-compassion and cognitive reframing helping clients shift from negative self-talk (“I’m lazy”) to empowering narratives (“I’m learning how to work with my brain”).

When practiced consistently, these strategies empower individuals to stop fighting their ADHD and start navigating it with purpose.

7. What Happens in an ADHD Coaching Session?

Coaching sessions are not lectures. They’re conversations fluid, focused, and client-driven.

We usually:

Celebrate wins (because they matter!)
Address current struggles
Explore patterns (what’s really going on?)
Create doable action steps
Follow up and iterate

Sessions can be weekly or bi-weekly. I coach online via Zoom, so it fits into your schedule and comfort zone.

8. Common Challenges (And How We Overcome Them)

Yes, ADHD coaching can be hard. Resistance shows up. Life interrupts. Progress plateaus.

That’s normal.

We tackle it by:

Normalizing setbacks (perfection isn’t the goal)
Revisiting your why regularly
Using positive accountability, not shame

This isn’t about rigid discipline. It’s about flexible structure.

9. ADHD Coaching vs Other Treatments

Many of my clients use more than one. Coaching complements therapy and medication—not replaces them.

Treatment Type	Focus	Strengths
Medication	Brain chemistry	Improves attention, reduces impulsivity
Therapy	Emotional/mental health	Trauma, anxiety, self-esteem
Coaching	Skills + systems	Daily functioning, planning, execution

10. Measuring Success in ADHD Coaching

How do we know it’s working? Look for:

Consistency over perfection
Increased self-trust
Less emotional reactivity
More tasks completed without burnout
Clearer priorities
Greater peace (yep, that’s real!)

Success isn’t a straight line. But it’s measurable, trackable, and totally possible.

11. So… Is ADHD Coaching Right for YOU?

Only you can answer that. But if you’ve tried everything and still feel stuck…

If you crave structure but hate being boxed in…

If you’re so done with shame, blame, and burnout…

Then yes. ADHD coaching might be exactly what you’ve been missing.

April 4, 2025 By admin 1 Comments Blog, Therapy

Working WITH Your ADHD Brain

Working WITH Your ADHD Brain: 10 Life-Changing Strategies (Plus Real Stories of Success)

By Your ADHD Coach, Executive Function Strategist, and Someone Who’s Been There

Have you ever felt like your brain is constantly running a dozen different programs while you’re desperately trying to focus on just one?

If you’re nodding right now, you’re not alone.

When people find me, they’re often at their breaking point. They’ve downloaded the apps. They’ve read the books. They’ve watched countless TikToks about productivity hacks. And still, they feel like they’re barely hanging on by their fingertips.

Here’s what I always tell them first: You’re not lazy. Your brain is wired differently. And when you learn how to work WITH that wiring instead of fighting against it — everything changes.

After coaching hundreds of people with ADHD — from college students pulling all-nighters to entrepreneurs building businesses, from parents juggling family life to engineers and artists trying to harness their creativity — I’ve seen what actually works in real life, not just in theory.

In this article, I’m sharing the 10 most powerful ADHD coaching strategies I use every day to help people regain their focus, get things done, and finally feel like they’re in control of their lives instead of constantly playing catch-up.

Let’s dive in. And hey, I’ll talk to you like I talk to my clients — no fluff, no judgment, just real strategies that work for real brains like yours.

Design Your Space Before You Rely on Willpower

Here’s a truth about ADHD brains: If your phone is sitting face-up on your desk while you’re trying to work… your phone is going to win that battle. Every time.

People often think ADHD management is about “trying harder” or “just pushing through” distractions. But that’s like trying to swim upstream when there’s a perfectly good bridge right next to you.

ADHD brains don’t respond well to willpower alone. They need environments that work FOR them, not against them.

What to try:

Keep distractions physically out of sight. Put your phone in a drawer or another room. Close unnecessary browser tabs. If you don’t need the internet for your task, turn off the WiFi.
Use noise-canceling headphones or create a consistent sound environment that helps your brain settle (like instrumental music or coffee shop background noise).
Lay out your workspace like it’s “go time.” Have only the tools you need for your current task visible. Everything else gets cleared away.
Make your thinking visible. Visual timers show time passing. Whiteboards make your tasks and ideas visible. Sticky notes make important reminders impossible to ignore.

One of my clients was constantly distracted in her home office. We redesigned her space together, moving her desk away from the window, setting up a dedicated “focus corner” with noise-canceling headphones, and creating a visual dashboard for her projects.

“You helped me clear my space and my head,” she told me later. “Suddenly, I could breathe again.”

Turn Tasks Into Tiny Steps (Even Tinier Than That)

The biggest villain for ADHD brains isn’t distraction — it’s overwhelm.

It’s that heavy fog of “I don’t even know where to start” that freezes you in place. The project feels too big, too complicated, with too many moving parts. So your brain, trying to protect you from that discomfort, finds anything else to focus on instead.

This is where breaking things down becomes essential. Not into steps — into micro-steps.

What to try:

A huge research paper becomes:

Open a document
Write a title
Jot down three bullet points of main ideas
Find one source for the first point
Write two sentences about that source

Notice how ridiculously small these steps are? That’s the point. Make each step so tiny that your brain doesn’t have time to get overwhelmed before you’ve already started.

A graduate student I worked with was paralyzed by a term paper. We broke it down until the first step was literally “open the file.” They texted me: “Instead of ‘do homework,’ you taught me to just ‘open the file.’ It actually worked. Once I was looking at it, I could write a sentence, then another.”

Three weeks later, his paper was finished — one tiny step at a time.

Use Accountability That Feels Human

Here’s something most productivity advice gets wrong: It assumes you’ll follow through simply because you told yourself you would.

But for most ADHD brains, internal accountability is incredibly challenging. You make plans with yourself and then your brain says, “Well, we can always do that tomorrow instead!”

This isn’t a character flaw. It’s just how your brain is wired. The ADHD brain often needs external motivation — the social pressure of knowing someone else is counting on you or will notice if you don’t follow through.

What to try:

Text a friend what you plan to accomplish in the next hour, then text them when it’s done.
Use body doubling apps like Focusmate where you work alongside a stranger on video (more on this in strategy #4).
Schedule regular check-ins with a coach, mentor, or accountability partner.
Make commitments public by sharing goals with friends or on social media.

An entrepreneur I coached struggled with completing their weekly bookkeeping. We set up a simple system: They would text me when they started and when they finished. Nothing fancy, no lengthy discussions.

“Just knowing you would ask how it went kept me on track,” they said. “Missing a week feels like letting down a friend, not just falling behind on a task.”

Try Body Doubling — It’s Magic

Have you ever noticed that you can focus better in a coffee shop surrounded by strangers than alone in your quiet home office? Or that you clean your entire house when a friend is coming over, but can’t seem to pick up a single sock when it’s just you?

This isn’t random — it’s called body doubling, and it’s one of the most powerful tools for ADHD brains.

Body doubling simply means having another person present (either physically or virtually) while you work on a task. Their presence creates a gentle social pressure that helps keep your brain engaged.

What to try:

Set up virtual co-working sessions with friends or colleagues where you both work silently on your own tasks.
Work in the same room as a family member or roommate.
Join online ADHD communities that offer virtual body doubling sessions.
Even a pet can be your accountability buddy! Tell your dog, “I’m going to work for 30 minutes while you nap right there.”

A writer I coached was skeptical at first. “I didn’t know ‘co-working’ with my sister would help,” they admitted. “You showed me it’s a legit strategy, not just me being weirdly dependent on others.”

Now she writes three times a week while on a video call with her sister who lives across the country. They barely speak — they just work in each other’s virtual presence.

Make Room for Emotional Safety First

Most productivity advice jumps straight into techniques and tools. But for ADHD brains, there’s often an invisible barrier standing in the way: emotional baggage.

Years of being called lazy, disorganized, or unmotivated leave scars. Constant self-criticism becomes an automatic response. The shame of missed deadlines and disappointed people builds up.

Before we can make lasting progress on productivity, we need to address these emotional barriers. No real progress happens without emotional safety.

What to try:

Name what you’re feeling before starting a task. “I’m avoiding this because I’m afraid I’ll mess it up again.” Just acknowledging the emotion often reduces its power.
Practice self-compassion, not self-criticism. Replace “What’s wrong with me?” with “This is hard for my brain, and that’s okay.”
Work with someone who gets it — whether that’s a therapist, coach, or friend who understands ADHD.
Separate your worth from your productivity. You are valuable even on days when you get nothing done.

A client who came to me after years of struggling with work deadlines burst into tears during our third session. “Before working with you, I felt judged all the time. During our sessions, I felt understood for the first time.”

That emotional safety became the foundation for all our other work together. Once she wasn’t fighting herself anymore, she had much more energy to focus on solutions.

Gamify the Boring Stuff

ADHD brains crave interest, novelty, and stimulation. Laundry, email, and tax forms don’t naturally provide any of that. So we need to hack the system.

By adding elements of play, challenge, reward, or even just silliness to boring tasks, we can make them engaging enough for our dopamine-seeking brains.

What to try:

Set timers and race the clock. “Can I fold all these clothes before this 3-minute song ends?”
Create reward systems. “After I respond to five emails, I get to spend 10 minutes on my hobby.”
Add sound effects to your accomplishments. One client literally makes a “ding!” sound whenever she completes a task.
Turn chores into physical challenges. “How many dishes can I put away while standing on one foot?”

A software developer who struggled with mundane administrative tasks was shocked at how well this worked. “You helped me make chores feel like a video game. It was weirdly fun to try to ‘beat my high score’ for how quickly I could process my inbox.”

Use the 5-Minute Rule to Destroy Procrastination

“Just do it for 5 minutes.”

This simple phrase has probably unlocked more productivity for my ADHD clients than any other technique I teach.

Here’s why it works: ADHD brains often get stuck in the starting phase. The thought of working on something for hours feels impossible. But anyone can do something for just 5 minutes.

Once we begin, momentum often takes over. Our brains get interested and engaged, and we frequently continue well beyond those initial 5 minutes.

What to try:

Set a 5-minute timer for any task you’re avoiding.
Give yourself full permission to stop after 5 minutes. This is crucial — it’s not a trick. If you want to stop after 5 minutes, that’s completely fine.
Celebrate those 5 minutes as a win, regardless of whether you continue.
Over time, starting gets easier because your brain learns that starting doesn’t always mean hours of grueling work.

A college student struggling with term papers texted me after trying this technique: “I started telling myself, ‘Just five minutes.’ I ended up finishing things I had avoided for weeks. It’s like my brain just needed to get over that first hump.”

Turn Failure Into Data

This strategy is transformative for ADHD folks who have developed perfectionist tendencies as a coping mechanism.

When you’ve been called careless or told you’re not trying hard enough, you might overcompensate by holding yourself to impossible standards. The fear of failing again can be paralyzing.

In coaching, we reframe completely: “If it didn’t work, that’s not failure — it’s feedback.”

What to try:

After a rough day, ask yourself: “What did I learn? What can I try differently tomorrow?”
Keep a simple log of what works and what doesn’t. Notice patterns without judgment.
Remind yourself that everyone’s path includes detours. People without ADHD also have unproductive days and failed attempts.
Adjust your approach based on data, not shame. “This method didn’t work for me” is different from “I failed again.”

A graphic designer who was terrified of making mistakes in front of clients gradually adopted this mindset. “You taught me to treat mistakes like experiments. It changed everything about how I approach my work. I’m actually more creative now because I’m not afraid to try things.”

Tailor Systems to Your Brain, Not Instagram

In the age of aesthetic productivity videos and beautifully organized planners on social media, it’s easy to feel like you need to use certain tools or systems to be “properly” organized.

Everyone’s screaming “use Notion!” or “bullet journaling will change your life!” But what if your brain likes sticky notes and voice memos instead?

The best system for you is the one that feels natural for YOUR brain — not forced, not complicated, and definitely not chosen because it looks pretty on Instagram.

What to try:

Notice how you already organize naturally. Do you take pictures of things to remember them? Do you remember things better if you say them out loud? Follow those instincts.
Build from your natural tendencies rather than fighting against them.
Don’t be afraid to make your system weird. Sticky notes covering an entire wall? Voice memos instead of written to-do lists? Alarms with strange custom messages? If it works for your brain, it works.

A teacher who had tried and abandoned countless planning systems finally found relief when we built a custom approach. “You helped me embrace how my brain likes to work — not how it ‘should.’ My system looks chaotic to others, but it makes perfect sense to me.”

Celebrate Every Win (Yes, Even That One)

ADHD brains are extraordinarily good at noticing what went wrong, what’s still undone, and where we fell short. Our critical vision is often crystal clear.

What we’re not naturally good at? Seeing our successes, appreciating our progress, and acknowledging how far we’ve come.

We need to intentionally build this habit to create balanced feedback for our dopamine-driven brains.

What to try:

End each day by writing down three wins, no matter how small. “I showered. I texted back my friend. I ate a vegetable.”
Share these wins with someone who will genuinely celebrate with you.
Make celebration physical. High-five yourself, do a little dance, or say “yes!” out loud. It might feel silly, but it helps your brain register the success.
Look for progress, not perfection. Did you do better than yesterday? That’s a win.

An accountant who constantly felt behind despite working incredibly hard started a daily wins practice. “You clapped for my tiny wins until I started clapping for myself. Now I have a ridiculous happy dance I do whenever I complete something on my list. My kids think I’m hilarious, but it works!”

Bonus: The 3-Minute Reset™ — Your Daily 3-Minute Check-In

Want a quick daily ritual that brings all these strategies together? Try this:

The Rooz Reset™

What’s one thing I’m proud of today? (Celebrates wins)
What’s one small thing I can do next? (Creates tiny steps)
Who can I share this with or check in with? (Builds accountability)

It takes just three minutes. It works for any area of life. And it creates momentum that sticks.

A marketing professional who felt constantly scattered incorporated this simple practice into their morning routine. “Doing the 3-Minute Reset every morning changed how I see myself — and my day. It’s like a mini coaching session I give myself.”

Final Thoughts — From Surviving to Thriving

These aren’t just productivity hacks or quick fixes. They’re lifelines.

Real tools for real people who want to stop merely surviving and start actually thriving with ADHD.

I know ADHD can feel like chaos sometimes. The constant overwhelm, the forgotten tasks, the difficulty starting important work, the emotional roller coaster — it’s exhausting.

But you don’t have to fight your brain anymore. You can learn how to work with it instead of against it. And when you do — when you finally feel seen and supported — life opens up in ways you might not even imagine right now.

You don’t have to do this alone. And you certainly don’t have to be perfect to start.

Just take one small step. Try one strategy. See what happens. Your brain is unique and powerful, and it deserves tools that honor its differences rather than trying to force it into someone else’s definition of “normal.”

Ready to Explore What ADHD Coaching Could Look Like for You?

At our coaching practice, we specialize in working with people just like you — brilliant, creative, overwhelmed, and ready for change.

We’re not just about productivity. We’re about building a life that fits your brain and honors your story.

April 1, 2025

By admin 0 Comments Blog

What Psychotherapy Can Do: Real Healing, Real Relief

What Psychotherapy Can Do

Many people suffer in silence. They struggle with anxiety, depression, trauma, or just feel stuck in patterns that no longer serve them. Sometimes they know why. Often, they don’t. That’s where psychotherapy can help.

At Heal and Thrive Psychotherapy and Coaching in California, we create a safe space where you can explore what’s beneath the surface. People come to us feeling overwhelmed and unsure. But with time and support, they begin to feel something they haven’t felt in a long time—relief.

Psychotherapy isn’t about being broken. It’s about being human. It’s about realizing you don’t have to carry everything alone, and that healing is within reach.

So what exactly can psychotherapy do? Let’s look at how it supports healing, growth, and change in real, everyday lives.

A Place to Feel Heard and Seen

“It feels so good to finally say this out loud.” We hear this all the time from people starting Psychotherapy.

In our sessions, you have permission to be completely honest. You don’t have to hide your pain, downplay what happened, or pretend to be okay. This is your space. Your time. You get to bring everything—the mess, the confusion, the hurt, the hope—and we meet it with compassion, not judgment.

One client told us, “My therapist helped me feel seen in a way I never had before.”

Being truly seen and heard creates immediate relief. For many, it’s the first step toward healing.

The Power of the Therapist-Client Relationship

The relationship between you and your therapist matters enormously. Studies consistently show that this connection—the trust and understanding you build together—predicts positive outcomes more than almost anything else.

In our California practice, we focus on building this relationship from day one. This foundation allows you to:

Speak freely without fear of judgment
Explore difficult feelings without shame
Try different ways of thinking and acting
Experience acceptance that helps you accept yourself

Many people tell us they’ve never had this kind of relationship before—and it often makes the biggest difference in their healing journey.

Getting to the Root of the Problem

Therapy helps you slow down and get curious about what’s really happening below the surface. Instead of just managing symptoms, we explore where they come from.

Why do I feel this way? Why do I keep repeating these patterns? Where does this anxiety, sadness, or anger actually come from?

You don’t have to figure this out by yourself. We walk alongside you as you connect the dots. And when the root cause becomes clear, people often describe it as a lightbulb moment.

Our clients have shared reactions like:

“It finally makes sense.”
“I can see now that wasn’t my fault.”
“I understand myself so much better.”

These insights bring not just clarity, but deep, meaningful relief from struggles that might have persisted for years.

Our Psychotherapy Approaches (Psychodynamic, integrative, CBT, Mindfulness & More)

Depending on what you’re going through, we might use different therapeutic approaches:

Cognitive Behavioral Psychotherapy helps identify and shift unhelpful thought patterns that affect your emotions and behaviors. It works especially well for anxiety, depression, and managing stress.

Psychodynamic Psychotherapy looks at how your past experiences, particularly from childhood, influence your current relationships and behaviors. It helps bring unconscious patterns into awareness.

Mindfulness-Based Approaches incorporate awareness of the present moment to reduce stress and improve emotional regulation.

Integrative Psychotherapy helps bring in the different dynamics at play, past and current, social, interpersonal, systematic, societal and cultural factors influencing us. It helps understand oneself from different perspectives and understand what the intergenerational impact of experiences are.

At our practice, we tailor our approach to fit you specifically, often combining different techniques to support your unique healing process.

Breaking Free from Old Patterns

So many of us repeat patterns because they once helped us survive. Maybe we learned to stay quiet, please others at our own expense, or numb our feelings. These patterns protected us once. But now, they keep us stuck.

Therapy gives us space to notice these habits with kindness. We start asking, “Is this still serving me?” and “What might it feel like to try something different?”

Over time, our clients begin to:

Set healthier boundaries
Trust their instincts more
Express their needs and feelings
Feel more comfortable in their own skin
Spot early signs of stress or upset
Develop healthier ways to cope

This is how Psychotherapy in California helps create lasting change—not just temporary relief.

How Psychotherapy Changes Your Brain

Recent brain research confirms what therapists have observed for years: Psychotherapy actually changes neural pathways. When you engage in Psychotherapy, you’re creating new connections in your brain while weakening unhelpful ones.

This neuroplasticity means that no matter how long you’ve struggled with anxiety, depression, or painful memories, your brain can learn new responses. Each session contributes to these positive changes, building momentum toward lasting transformation.

Healing the Past

Many of us carry unresolved pain. Childhood wounds. Losses we never properly grieved. Traumas we never named or processed. These experiences often show up as anxiety, depression, or difficulties in relationships.

Therapy gently invites us to revisit those experiences—not to relive them, but to process them with support. We don’t rush. You don’t have to go anywhere you’re not ready for. But when the time feels right, Psychotherapy helps release what’s been buried.

People often describe feeling a deep sense of closure afterward. Not because they “got over it,” but because they finally gave their pain the attention and care it needed.

Safe, Trauma-Informed Psychotherapy in California

If you’re looking for trauma Psychotherapy in California, knowing that trauma can be processed safely makes all the difference. Our approach includes:

Building safety before processing difficult memories
Moving at your pace, always with your consent
Teaching grounding techniques to manage overwhelming feelings
Recognizing and building on your existing strengths
Integrating the experience into your story without letting it define you

Many find that addressing trauma finally frees them from symptoms that have followed them for years—nightmares, flashbacks, anxiety, or feeling constantly on edge can diminish or even resolve completely.

Opening Doors to New Possibilities

When you’re no longer stuck in survival mode, something wonderful happens: you can dream again. Psychotherapy creates space for growth, creativity, and possibility. You start living with more freedom, intention, and connection—to yourself and others.

This is why we named our practice Heal and Thrive Psychotherapy and Coaching. Because healing is just the beginning.

After Psychotherapy, people tell us about:

Pursuing dreams they put aside long ago
Forming healthier, more fulfilling relationships
Making career changes aligned with their values
Experiencing more joy in daily life
Feeling equipped to handle future challenges
Developing a stronger sense of who they are

This shift from merely surviving to truly thriving represents the full potential of Psychotherapy.

FAQs About Psychotherapy and Trauma Psychotherapy in California

How long does Psychotherapy take?

The length varies depending on your specific situation and goals. Some people experience significant relief in just a few sessions, while others benefit from longer-term Psychotherapy to address complex issues or trauma. During your first consultation, we can discuss what timeline might make sense for you.

Is Psychotherapy covered by insurance?

Many insurance plans cover Psychotherapy. We can help you understand your benefits and how to use them. For those without coverage, we offer flexible payment options to make Psychotherapy accessible.

How will I know if Psychotherapy is working?

Progress often looks like:

Noticing changes in how you respond to difficult situations
Becoming more aware of your emotions
Developing new skills for managing challenges
Seeing improvement in your relationships
Feeling more hopeful about the future

We’ll check in regularly about your experience and track progress toward your goals.

What if I’ve tried Psychotherapy before and it didn’t help?

Finding the right approach and the right therapist makes all the difference. If previous Psychotherapy wasn’t helpful, we can discuss what didn’t work and how our approach might differ. The relationship between client and therapist is deeply personal, and finding the right match matters enormously.

Taking the Next Step

You deserve relief. You deserve healing. You deserve to feel grounded, empowered, and supported.

Therapy won’t erase your past, but it can help you understand it—and free you from patterns that keep you stuck. It can help heal old wounds, find closure, and move forward with clarity and strength.

Ready to start Psychotherapy with a licensed therapist in California?
At Heal and Thrive Psychotherapy and Coaching, we offer integrative trauma-informed care that meets you where you are.

Schedule your free consultation

Because healing isn’t just possible—it’s your birthright.

Heal and Thrive Psychotherapy and Coaching provides individual Psychotherapy, couples counseling, family thearpy and specialized trauma Psychotherapy throughout California. Our licensed therapists offer both in-person sessions in our Los Angeles office and secure online Psychotherapy. Visit www.heal-thrive.com to learn more.

Related Services:

Help for Anxiety
Depression Treatment
Trauma Recovery
Couples Counseling
Online Psychotherapy

Helpful Resources:

How to Create a Daily Routine That Works for ADHD Brains

March 28, 2025

By admin 0 Comments Blog

How to Create a Daily Routine That Works for ADHD Brains

The Truth About ADHD and Routines

Let’s not sugarcoat it — most of us with ADHD have a love-hate relationship with routines.

We love the idea of them. The promise of calm. The dream of flowing through a day without forgetting lunch, appointments, or where we left our phone (again).

But actually sticking to a routine? That’s another story.

I remember trying to follow a productivity YouTuber’s 5 a.m. “miracle morning” routine. It involved meditation, journaling, a cold shower, gratitude affirmations, and 20 minutes of cardio before sunrise. By day three, I was under a blanket eating Goldfish crackers and wondering what went wrong.

And that’s the thing — it’s not that we’re not trying. We’re trying so hard. But we’re building routines that were never designed for ADHD brains.

It’s time we change that.

The Neurological Reality Behind ADHD and Structure

To understand why traditional routines often fail us, we need to look at what’s happening in our brains. ADHD brains have different levels of neurotransmitters like dopamine and norepinephrine, which affect motivation, focus, and the ability to transition between tasks.

These differences mean we might struggle with:

Starting tasks (even when we know they’re important)
Tracking time accurately
Maintaining consistent energy throughout the day
Remembering multi-step processes
Shifting focus between activities

When we try to force our brains into neurotypical routine structures, we’re setting ourselves up for frustration. It’s like trying to run Mac software on a Windows computer — the architecture just doesn’t match.

Why Traditional Routines Fail ADHD Brains

ADHD isn’t a motivation problem. It’s a regulation problem. A timing problem. A task-switching problem.

Most routines assume:

Linear thinking
Stable energy throughout the day
Predictable focus
That you remember what you planned two hours ago

Our brains? Not built that way.

So when a routine fails, we blame ourselves. But really, the routine failed us. It didn’t account for the executive function challenges we face.

Let’s reframe that.

ADHD-friendly routines aren’t strict schedules. They’re flexible scaffolds that support our brains — without boxing them in.

The Science Behind Why Time Blindness Derails Routines

Time blindness is a common ADHD experience where we struggle to perceive the passage of time accurately. This creates enormous challenges with routines because:

We might hyperfocus on a task, losing track of time completely
We often underestimate how long tasks will take (the planning fallacy)
Transitions between activities can be especially difficult
Future events don’t feel “real” until they’re immediate

This is why the “just set a schedule and stick to it” advice falls flat for ADHD brains. Our internal clocks don’t operate that way. We need external cues, buffers, and systems that account for our unique relationship with time.

Step-by-Step: Building an ADHD-Friendly Routine

Here’s how I help clients build routines that actually stick.

Step 1: Anchor Your Day

We start simple: what are your bookends?

Think of your day like a sandwich. The bread matters more than you think. If you can’t structure the middle, at least hold the ends together.

Morning anchors might include:

Drink a full glass of water
Take medication
Open the curtains and get light
Review a whiteboard of top 3 goals
Play a “start the day” playlist

Evening anchors might look like:

Plug in devices
Write 2 lines in a journal
Make tomorrow’s to-do list
Turn off screens by 10pm
Take magnesium or calming tea

Pick two from each. Commit. Let everything else be optional.

Why Anchors Work for ADHD Brains

Anchor routines create what psychologists call “implementation intentions” — specific situational cues that trigger behaviors. For ADHD brains that struggle with initiation and transitions, these anchors provide:

Reduced decision fatigue
Automatic environmental triggers
Momentum that carries into other activities
A sense of accomplishment early in the day
Clear boundaries between “work mode” and “rest mode”

Many clients find that just establishing solid morning and evening routines creates a domino effect of positive changes throughout their day.

Step 2: Chunk Your Time (Not Hour-by-Hour)

ADHD brains often rebel against tight scheduling. The pressure creates anxiety, and when we fall behind (inevitable), we scrap the whole plan.

Instead, we theme the day into chunks.

Sample ADHD Time Chunks:

AM Wake & Prep (8–10am)
Deep Focus Block (10am–12pm)
Lunch & Reset (12–2pm)
Admin/Errands (2–4pm)
Wrap Up & Transition (4–6pm)
Evening Flex (6–9pm)

Within each chunk, list a few options — not fixed tasks. That flexibility is key.

The Problem with Traditional Time Blocking

Traditional time blocking often fails ADHD brains because:

It doesn’t account for the ADHD tendency to hyperfocus
It creates anxiety around “falling behind schedule”
It doesn’t allow for the natural variability in focus and energy
It assumes we can accurately estimate how long tasks will take

Time chunking addresses these issues by providing structure without rigidity. It’s like having lane markers on a highway instead of railroad tracks — you have guidance without feeling locked in.

Step 3: Build Around Energy, Not Clocks

One of my favorite client questions is:

“When do you feel most like yourself?”

That’s when we slot in hard things — during energy highs.

Then we protect the “meh” hours for:

Low-effort tasks
Admin
Movement
Restorative breaks

Example:

You at 9am: Ready to conquer the world
You at 2:30pm: Wondering if it’s too early for pajamas

We work with that, not against it.

Energy Mapping: A Game-Changer for ADHD Productivity

Many of my clients find it helpful to track their energy, focus, and mood for a week or two. This creates an “energy map” that reveals personal patterns:

Are you a morning person or night owl?
Do you have a post-lunch energy dip?
Are there certain days of the week when you consistently have more energy?
How does medication timing affect your focus curve?

Once you understand these patterns, you can design your day to leverage your natural highs and protect your natural lows. This works so much better than forcing yourself to do deep work when your brain is signaling it needs rest.

Step 4: Use Visible, Tangible Cues

Routines need reminders. And no — a calendar app alone isn’t enough.

Try:

Dry erase boards in the kitchen
Sticky notes on the bathroom mirror
Smart speaker reminders
A checklist on your fridge
Alarms with custom labels like “Put on pants. Seriously.”

And I say this with love — if it’s in your head, it’s already forgotten.

Environmental Engineering for ADHD Brains

The concept of “out of sight, out of mind” is amplified with ADHD. Our surroundings dramatically influence our behavior, often more than our intentions do.

Environmental cues work because they:

Bypass the need for working memory
Create friction for unwanted behaviors
Reduce friction for desired behaviors
Provide consistent reminders without requiring mental energy
Give our visual processing systems support

Simple changes like keeping your walking shoes by the door, having a water bottle always in sight, or creating a dedicated medication station can make routine-building much more successful.

Step 5: Include Joy and Movement

You are not a robot. You’re a human being who needs dopamine, connection, and time to reset.

So we add:

Morning dance breaks
Walks between tasks
“Joy anchors” like a funny podcast
Sensory tools: aromatherapy, fidget toys, squishy socks

Your routine should support your nervous system, not fry it.

The Dopamine Connection

ADHD is fundamentally linked to dopamine regulation. When we engage in enjoyable activities, we get a dopamine boost that helps motivate and focus our brains.

Deliberately scheduling pleasure isn’t frivolous — it’s neurologically sound strategy. Movement is particularly powerful because it:

Increases blood flow to the brain
Boosts dopamine, norepinephrine, and serotonin
Improves executive function temporarily
Helps regulate emotions
Creates natural transitions between activities

Many of my clients find that alternating focused work with brief movement breaks actually improves their overall productivity while reducing the mental fatigue that comes from trying to focus for too long.

Step 6: Build a “Reset Routine” Too

When routines fall apart (they will), what’s your comeback move?

Example:

Reset outfit (yes, for real — even changing your shirt helps)
Brain dump 3 priorities
One small action
Text your accountability buddy: “Back on track”

We’re not trying to “be consistent.” We’re trying to recover faster.

The Psychology of the ADHD Reset

The concept of a reset routine addresses one of the biggest challenges for ADHD folks: the “what the heck” effect. This happens when we slip up on our intentions and then decide to throw away the whole day.

A planned reset routine:

Interrupts the spiral of negative thoughts
Creates a clean slate feeling
Reduces shame around “getting off track”
Provides a concrete path back to productivity
Builds resilience over time

With practice, my clients find they can recover from derailments in minutes instead of hours or days.

Real Client Wins: From Chaos to Flow

Alejandra, a mom of a teen with ADHD, built a 3-part morning and evening rhythm with her son. It stopped the yelling. It brought connection. It worked.

Caroline, a writer struggling with executive dysfunction, replaced her rigid checklist with a “top 3 + menu” system. She now hits 80% of her goals without burnout.

Darin, a college student, created “The ADHD Reset Box” — it has earbuds, gum, a timer, a motivational quote, and a list of what to do when he’s spiraling. Game changer.

The difference between therapy and psychotherapy

Therapy vs. Psychotherapy

It is very common to wonder if psychotherapy and therapy are the same thing. Although similar, they are not identical. Therapy refers to different methods used to help improve a person’s overall well-being. It might involve addressing physical ailments or challenges, regaining abilities—such as occupational therapy for someone recovering from a stroke—or working through life difficulties, like counseling a student who is trying to manage stress in college.

Psychotherapy, however, is conducted by a trained professional or a professional in training, often licensed or in the process of becoming licensed. Psychotherapists provide assessment, diagnosis, and treatment for mental health disorders. They also help individuals navigate life stressors, overcome obstacles, and work on self-improvement. However, their specialized clinical training allows them to address symptoms in a deeper way, exploring their potential causes rather than just focusing on adjustments.

While therapy focuses more on making improvements for the current situation, psychotherapy takes a more complex and clinical approach to mental health.

What Is Therapy?

Therapy is a broad term that refers to different types of treatments designed to help people improve their overall well-being. It is not limited to mental health—therapy can be used for physical recovery, improving daily functioning, or even learning new ways to cope with life’s challenges. For example, physical therapy helps people regain movement after an injury, occupational therapy assists individuals in relearning skills after a stroke, and speech therapy helps those who have difficulty communicating.

When people talk about therapy in the context of mental health, they are usually referring to counseling or other therapeutic interventions that help individuals navigate emotional difficulties, manage stress, or make positive life changes. Therapy in this sense is often solution-focused, meaning it helps people find ways to improve their current situation, whether that’s coping with anxiety, handling relationship struggles, or adjusting to a big life transition.

Mental health therapy can take many different forms depending on the needs of the individual. Some therapy sessions focus on building coping skills, while others might involve guided self-reflection or strategies to improve communication and relationships. Unlike psychotherapy, which often involves deeper exploration of past experiences and underlying psychological patterns, therapy tends to be more focused on the present and on practical steps a person can take to improve their daily life.

Each person has unique needs and different goals for therapy. Some wish to uncover the deeper meaning of their struggles, change aspects of their personality, gain insight about their past and its impact on them, and make lasting life changes. However, others may believe in leaving the past in the past. That is perfectly appropriate. It fits other needs such as improving functioning in the now, reducing struggles, and practicing skills that promote well-being. Psychotherapy and therapy each focus on achieving different goals. That’s why it’s important to know what each can offer in order to choose the right approach for you.

What Is Psychotherapy?

Psychotherapy can feel intimidating at first—the idea of sitting with a stranger and sharing personal thoughts and emotions might seem overwhelming. But in reality, psychotherapy is one of the most supportive, non-judgmental, and compassionate spaces you can step into. It is a place where you can lay down your burdens, be heard and understood, and receive empathy and care. Unlike general therapy, psychotherapy is conducted by a trained professional—either licensed or in the process of becoming licensed—who provides assessment, diagnosis, and treatment for mental health conditions.

Psychotherapy helps individuals explore and understand the root causes of their struggles—whether those stem from past experiences, deep-seated emotional patterns, or unconscious influences. It is a process of gaining insight, uncovering the “why” behind thoughts, feelings, and behaviors, and working toward meaningful change. Therapy, on the other hand, is often more focused on managing the present. It helps individuals develop coping strategies, adjust to life stressors, and improve day-to-day functioning without necessarily diving into the deeper origins of their struggles. While therapy provides the tools to navigate challenges, psychotherapy goes further by addressing the underlying factors that shape a person’s experiences and emotional responses.

Key Differences Between Therapy and Psychotherapy

To better understand how therapy and psychotherapy differ, here are some key distinctions:

Aspect	Therapy	Psychotherapy
Focus	Present-focused, managing current life challenges	Explores deeper emotional patterns and root causes of struggles
Approach	Solution-oriented, provides coping strategies	Insight-driven, helps uncover and work through underlying issues
Depth of Work	Addresses surface-level concerns and practical issues	Dives into emotions, past experiences, and unconscious influences
Who Provides It?	Therapists (counselors, social workers, etc.)	Psychotherapists (licensed or in-training mental health professionals, psychologists, Marriage and Family therapists, Clinical Social Workers, Psychodynamic Therapists, Psychoanalysts)
Duration	Often short-term	Can be short or long-term, depending on complexity of issues

For example, a person struggling with intrusive thoughts may seek therapy to learn coping strategies, practice mindfulness, or use Cognitive Behavioral Therapy (CBT) techniques to manage their distress. Therapy will focus on helping the person function better in the present moment by challenging negative thoughts and building resilience.

In psychotherapy, however, the focus would go deeper. The psychotherapist would help the client explore the underlying meaning of the intrusive thoughts, uncover potential internal conflicts, and trace their origins. The goal would be to understand the root cause of these thoughts, identify their connection to past experiences or unresolved emotions, and work through them. By doing so, psychotherapy can bring deeper healing, reducing not only the intrusive thoughts themselves but also the emotional weight attached to them.

Who Should Seek Therapy vs. Psychotherapy?

While both therapy and psychotherapy can be beneficial, some people might find one more suitable for their needs than the other.

You might consider therapy if you:

Need support adjusting to a major life change (e.g., a breakup, job loss, or move).
Want to improve relationships or communication skills.
Are experiencing stress, mild anxiety, or situational depression.
Need strategies to manage day-to-day challenges.

You might consider psychotherapy if you:

Struggle with ongoing mental health concerns, such as anxiety, depression, or trauma.
Want to understand and break free from deeply rooted emotional patterns.
Have experienced significant past trauma that continues to affect your life.
Are looking for long-term personal growth and emotional healing.

A psychotherapist can offer both therapy and psychotherapy. However, a therapist cannot offer psychotherapy as it requires additional training, clinical practice, and skills.

Common Misconceptions About Therapy and Psychotherapy

Therapy and psychotherapy are different names for the same thing.
Therapy focuses on self-improvement, making changes, and adjusting to situations, while psychotherapy is more in-depth, identifying interconnected patterns that influence a person’s emotional and behavioral responses.
Only people with serious mental health issues need psychotherapy.
Although psychotherapy can be used to treat mental illness, it is also beneficial for anyone seeking deeper self-awareness, emotional growth, and long-term change.
Therapy is just talking—there’s no real treatment.
Both therapy and psychotherapy use evidence-based practices, including cognitive-behavioral techniques, trauma-informed approaches, and psychodynamic methods, all of which have been scientifically proven to help individuals improve their mental health.

Conclusion

Whether you’re looking for support with day-to-day challenges or deeper emotional healing, both therapy and psychotherapy offer valuable tools for growth. If you’re uncertain which approach is best for you, speaking with a licensed professional can help you determine the right fit for your unique needs. No matter which option you choose, taking the step toward self-improvement is a sign of strength.

March 1, 2025

By admin 0 Comments Blog

ADHD Coach Near Me: Finding Your Superpower with Rooz Khoshniyat at Heal and Thrive

ADHD Coach Near Me

“Our brains are like a Ferrari. We go from zero to 60, and we don’t have the brakes necessary for a Ferrari. We have bicycle brake pads. We can’t stop.”

Hey there, it’s Rooz Khoshniyat from Heal and Thrive Psychotherapy and Coaching. If you’re searching for an “ADHD coach near me” in Lake Forest or Orange County, I hope my story resonates with you and shows you there’s a path forward—no matter how challenging things might seem right now.

My ADHD Journey: From Corporate Burnout to Becoming Your ADHD Coach Near Me

I was diagnosed with ADHD as a teenager, but like many of us, I spent years trying to fit into a world that wasn’t designed for the way my brain works. I pushed through college (somehow managing to earn two MBAs!), entered the corporate world, and spent 17 years trying to make it work. On paper, I was successful—but inside, I was drowning.

Every job had an expiration date. I’d sweep my struggles under the rug, procrastinate on important tasks, then work overnight and weekends to clean up my messes. While others were focused during work hours, I’d find myself distracted, only to panic later about missed deadlines.

By 2016, things reached a breaking point. After losing my mom to cancer and experiencing mounting pressure at work, I fell apart. The negative self-talk became overwhelming:

“I’m a fraud.” “I don’t deserve success.” “I can’t do anything right.”

These thoughts eventually led me to a very dark place—one where I questioned whether life was worth continuing.

The Turning Point: Finding My Path as an ADHD Coach

During my recovery, I discovered what was missing from traditional ADHD treatment. I had tried therapy, medication, and psychiatric care—all important pieces—but something crucial was still missing: someone who truly understood ADHD from the inside out and could coach me through daily challenges.

Meeting David Giwerc from ADDCA (ADD Coach Academy) changed everything. He helped me see that my struggles weren’t a sign of personal failure but of a mismatch between my brain’s wiring and the environments I was placing myself in.

With the support of my wife, Dr. Mahsa (an amazing therapist), I decided to transform my challenges into my calling. In 2019, I left the corporate world behind and became an ADHD coach.

My personal mission statement became clear: “I am here to redeem myself by helping others so they don’t have to suffer and feel lost how I was during my whole life.”

What Makes ADHD Coaching Different from Therapy or Medication?

ADHD isn’t just about attention—it’s about interest regulation. We ADHDers don’t have a lack of attention; we have a lack of consistent interest and challenges with our executive functions.

Think about it—have you ever hyperfocused on something you love for hours, completely losing track of time? Then struggled to focus for even five minutes on something that doesn’t engage you?

That’s the ADHD paradox. And it’s why traditional approaches often fall short.

Therapy helps with emotional processing and past traumas (the “healing” part of our name), while medication can help manage symptoms. But coaching? Coaching is about the “thriving” part—building systems, strategies, and skills that work WITH your brain instead of against it.

As one client, Rose W., put it: “When I started working with Rooz, I was looking for practical tools to handle my newly diagnosed ADHD and the major life changes I was undergoing. Rooz offered exactly that—no-nonsense coaching with a friendly, safe, and direct approach.”

How ADHD Coaching Actually Works

My approach has helped hundreds of clients transform their relationship with ADHD:

Step 1: Active Listening and Support

I create a safe, judgment-free zone where you can express your thoughts without fear. This isn’t just nice—it’s essential because so many ADHDers have internalized shame after years of being misunderstood.

Step 2: Uncovering Hidden Potentials

Those same traits that cause challenges—creativity, unique connections, energy and passion—can become our greatest strengths. I help clients identify these hidden gems and leverage them.

Step 3: Overcoming Obstacles and Building Strategies

Together, we identify specific obstacles holding you back and develop tailored strategies. These aren’t one-size-fits-all solutions—what works for one ADHDer might be disastrous for another.

Real ADHD Coaching Success Stories

From Academic Struggling to Straight A’s

Tyler S., a student who was getting mostly D’s and C’s before coaching, shares: “With Rooz’s help, my grades went from largely Ds and Cs to straight As. But there were perks to working with Rooz outside of the classroom as well. He possesses a special talent for establishing rapport with parents and children, which he uses to keep everyone informed.”

Finding Focus in Professional Life

Eric G. found that understanding his ADHD tendencies transformed his work experience: “The biggest breakthrough for me was recognizing my ADHD tendencies, which I previously thought were just quirks. Rooz helped me see that these were symptoms, making me more aware of when I’m in those modes and how to manage them better.”

Rebuilding Family Dynamics

Jarom A., a single dad struggling to balance work and home life, shares: “Rooz introduced simple yet impactful changes, like a laundry service, which significantly eased my psychological load. This small adjustment freed up my time and mental space, allowing me to enjoy my weekends rather than dread them.”

Common ADHD Myths I Want to Bust Right Now

Myth 1: “ADHD is just an excuse for laziness.”

The truth is, ADHDers often work HARDER than others, just in less visible ways. We’re constantly fighting against our brain’s natural tendencies, which is exhausting.

Myth 2: “If you can focus on video games/art/music, you don’t really have ADHD.”

This misunderstanding stems from not knowing about interest-based nervous systems. ADHDers can hyperfocus on things that provide immediate reward or engagement.

Myth 3: “You just need to try harder and be more disciplined.”

If willpower alone could fix ADHD, don’t you think we would have solved it by now? This myth increases shame and decreases self-esteem, making symptoms worse.

Myth 4: “ADHD is a childhood disorder that you outgrow.”

ADHD is a neurodevelopmental condition that typically lasts throughout life. That’s why finding an ADHD coach near me became so vital to my own recovery journey – and why it might be crucial for yours too.

What to Expect When Working With Me as Your ADHD Coach Near Me

Here’s what you can expect:

Initial Discovery Session: We start with a 90-minute deep dive into your history, challenges, and goals.
Regular Coaching Sessions: Typically weekly for 45-60 minutes to work through challenges, celebrate wins, and build strategies.
Accountability Check-ins: Brief 15-minute calls between sessions for support during challenging tasks.
Resource Sharing: Tools, articles, and exercises tailored to your specific needs.

But beyond the structure, what makes our work together different from just googling “ADHD coach near me” and picking someone random is that I truly get it. I’ve been where you are. I’ve found a way forward—not by “fixing” my ADHD, but by embracing it and building a life that works WITH it rather than against it.

As Inez T. shared: “Rooz’s approach, combining persistence and empathy, empowered me to challenge self-sabotaging thoughts and pivot my mindset positively. His guidance affected all aspects of my life and work.”

Practical ADHD Tools You Can Try Today

While personalized coaching is the most effective approach, here are strategies you can start implementing right away:

The Two-Minute Rule

If a task will take less than two minutes, do it immediately rather than adding it to your to-do list. This prevents small tasks from piling up.

Body Doubling

Work alongside someone else (in person or virtually) to help maintain focus. The presence of another person can provide external accountability.

The Pause Technique

When feeling overwhelmed or about to act impulsively, pause and take three deep breaths. This creates space between stimulus and response.

External Memory Tools

Don’t rely on your brain to remember important information. Use external systems like digital calendars, smartphone reminders, or visible notes.

Movement Breaks

Incorporate regular movement throughout your day. Even five minutes of walking, stretching, or dancing can reset your focus and help regulate your energy. This is exactly the kind of practical strategy that an effective ADHD coach near me can help you discover and implement.

When Is It Time to Search for an ADHD Coach Near Me?

Consider reaching out if:

You’ve tried various self-help strategies but struggle to maintain them
Your ADHD symptoms are affecting your relationships, career, or self-esteem
You find yourself constantly putting out fires rather than building sustainable systems
You’re tired of the cycle of motivation-burnout-shame that comes with unmanaged ADHD
You want to not just manage your ADHD, but actually leverage its strengths

Finding Your ADHD Superpower

I firmly believe that ADHD, when properly understood and managed, can be a superpower. The very traits that cause us challenges—our creativity, energy, passion, and unique thinking—can become our greatest strengths.

Think about it like X-Men’s Cyclops, who had to learn to control his laser vision with special glasses. Once he mastered it, his “disability” became his greatest asset.

My own superpower? Compassion and problem-solving. I can quickly connect with people and understand their challenges, then help them find solutions. What’s your ADHD superpower? Let’s find out together.

Ready to Transform Your Relationship with ADHD?

If you’ve read this far, something is resonating with you. Maybe you see yourself in my story, or perhaps you’re just tired of struggling alone with ADHD challenges.

You don’t have to face this journey alone. With the right support, ADHD doesn’t have to be an obstacle—it can be the catalyst for a uniquely fulfilling life.

As my client Adrian A. shared: “Choosing Heal and Thrive was a turning point for me. It wasn’t just about finding the right educational path; it was about reshaping my entire life’s trajectory.”

When you’re looking for an ADHD coach near me in the Lake Forest or Orange County area, remember that the right connection makes all the difference. My personal journey with ADHD means I understand your challenges from the inside out.

Contact Information:

Ready to begin your journey with an ADHD coach near me who truly understands what you’re going through? Here’s how to reach us:

Phone: (714) 459-2214
Location: 22994 El Toro Rd, Suite 120, Lake Forest, CA 92630
Website: Heal and Thrive Psychotherapy and Coaching

Note: I offer virtual coaching sessions for clients throughout the World, so you don’t need to be local to work with me.

February 15, 2025 By admin 0 Comments Blog

Trauma-Informed Therapy for Individuals with ADHD

Understanding the Intersection of Trauma and ADHD

Individuals with ADHD (Attention-Deficit/Hyperactivity Disorder) often experience difficulties with emotional regulation, impulsivity, and executive function. When combined with a history of trauma, these challenges can become even more complex. Trauma-informed therapy provides a compassionate and structured approach that acknowledges how past experiences shape present behaviors and emotional responses.

Trauma and ADHD frequently intersect because both conditions can affect emotional regulation, social functioning, and executive skills. Many individuals with ADHD have also experienced adverse childhood experiences (ACEs), such as neglect, abuse, or inconsistent caregiving. These experiences can amplify the symptoms of ADHD, making emotional self-regulation and impulse control even more difficult. Understanding this intersection is essential in developing effective therapeutic approaches that cater to both ADHD symptoms and trauma-related challenges.

What is Trauma-Informed Therapy?

Trauma-informed therapy is a therapeutic approach that recognizes and responds to the impact of trauma on an individual’s mental, emotional, and physical well-being. It ensures that therapy is provided in a way that prioritizes safety, empowerment, and understanding, helping individuals with ADHD navigate their unique challenges.

Key Principles of Trauma-Informed Therapy:

Safety – Creating a secure and supportive environment where the individual feels physically and emotionally safe.
Trustworthiness and Transparency – Building a relationship of trust between the therapist and the client.
Peer Support – Encouraging connection and shared experiences to promote healing.
Collaboration and Mutuality – Empowering individuals by actively involving them in their own treatment plans.
Empowerment and Choice – Ensuring individuals have a voice in their therapy, fostering a sense of control over their healing process.
Cultural, Historical, and Gender Awareness – Recognizing the unique experiences and backgrounds of each individual and tailoring treatment accordingly.

By adhering to these principles, trauma-informed therapy helps ADHD individuals feel more secure, reducing their likelihood of experiencing emotional overwhelm during treatment.

Why ADHD and Trauma Require a Specialized Approach

Emotional Dysregulation

Both ADHD and trauma can lead to heightened emotional responses and difficulty managing emotions. Trauma-informed therapy incorporates techniques such as grounding exercises and structured self-reflection to help individuals gain better control over their reactions. Many individuals with trauma histories struggle with recognizing and articulating their emotions, leading to impulsive behaviors and difficulties in relationships. Learning to identify emotional triggers and developing coping mechanisms are essential components of a trauma-informed approach.

Hyperarousal and Fight-or-Flight Responses

Many individuals with ADHD and trauma histories experience an overactive nervous system, leading to fight, flight, freeze, or fawn responses. These automatic reactions can be linked to past experiences where caregivers failed to provide emotional attunement and support. Trauma-informed therapy integrates techniques such as body awareness exercises and structured self-exploration to help individuals understand and regulate their responses.

For example, a trauma survivor with ADHD may frequently feel anxious in social situations, leading to avoidance or hyperactivity. By recognizing the physiological signs of hyperarousal, individuals can work on calming their nervous system and responding more mindfully.

Difficulty with Focus and Executive Functioning

Trauma can exacerbate ADHD symptoms, making it even harder to concentrate, plan, and complete tasks. A trauma-informed approach includes structured support systems, such as creating predictable routines, setting small achievable goals, and using strategies that align with an individual’s unique experiences.

Many individuals with ADHD rely on external structures to stay organized. However, trauma survivors often struggle with trust and consistency, making it harder to maintain these structures. Trauma-informed therapy integrates practical solutions tailored to the individual’s needs, ensuring that strategies are flexible yet effective.

Effective Trauma-Informed Therapy Techniques for ADHD

Self-Object Functions and Relational Healing

Many individuals with ADHD and trauma have unmet self-object needs from childhood. Therapy focuses on providing mirroring, idealizing self-objects, and twinship experiences in a safe therapeutic environment. By addressing these early relational deficits, individuals can develop a stronger sense of self-worth and emotional stability.

For example, an individual who lacked validation from caregivers may struggle with self-doubt and impulsivity. A trauma-informed therapist helps by acknowledging their strengths, providing consistent emotional support, and guiding them toward healthier interpersonal relationships.

Recognizing and Processing Early Childhood Experiences

Unresolved childhood trauma, including neglect and emotional invalidation, plays a significant role in shaping ADHD symptoms. Therapy emphasizes exploring these early experiences to better understand their impact on present-day behaviors. The goal is to help individuals talk about what they experienced, grieve the losses associated with those experiences, and gain new insight into how these events have shaped their current behaviors and thought patterns.

By working through past experiences, individuals can gain insight into their emotional patterns and develop healthier coping mechanisms. This process may involve guided storytelling, role-playing, or cognitive reframing techniques to reshape negative self-beliefs.

Somatic Awareness and Regulation

Many individuals with ADHD and trauma carry unresolved tension in their bodies due to exposure to chronic stress. Somatic therapy techniques, such as guided movement, body scans, and deep breathing exercises, help individuals reconnect with their physical sensations and regulate their nervous system.

For example, grounding exercises, such as pressing one’s feet firmly into the ground or focusing on deep, rhythmic breathing, can help reduce feelings of panic or dissociation. These techniques empower individuals to regain control over their bodies and emotional states.

Building Secure Attachments in Therapy

A trauma-informed therapist provides a consistent and supportive presence, allowing individuals to experience secure attachment that may have been missing in childhood. This therapeutic relationship helps repair past relational wounds and fosters emotional growth.

Through consistent support, individuals can learn to trust others, develop healthier relationships, and set appropriate boundaries. This is especially crucial for those with ADHD, as impulsivity and difficulty reading social cues can make relationships challenging.

Developing Emotional Literacy and Regulation Skills

Many individuals with trauma and ADHD struggle with identifying and managing their emotions. Therapy includes structured exercises to improve emotional awareness, such as journaling, visualization techniques, and role-playing exercises that help individuals navigate challenging interactions.

For instance, keeping an emotion journal helps individuals track patterns in their moods and identify triggers for emotional dysregulation. Over time, they develop strategies to prevent emotional outbursts and build resilience against stressors.

The Role of a Trauma-Informed Therapist

A trauma-informed therapist works collaboratively with individuals with ADHD to help them process trauma while developing strategies for better emotional regulation, focus, and resilience. They understand how ADHD and trauma interact and use a strengths-based approach to empower clients on their healing journey.

Trauma-informed therapists also recognize the importance of pacing therapy sessions. Since trauma survivors may feel overwhelmed when discussing painful experiences, therapists use gradual exposure techniques and emphasize safety throughout the healing process.

Conclusion

Trauma-informed therapy is a crucial tool for individuals with ADHD, offering a compassionate and structured approach to healing. By recognizing the impact of trauma and integrating tailored therapeutic techniques, individuals can develop greater self-awareness, emotional regulation, and resilience. If you or someone you know is struggling with ADHD and trauma, seeking a trauma-informed therapist can be a transformative step toward recovery and empowerment.

Through a combination of structured support, emotional validation, and somatic awareness, trauma-informed therapy provides individuals with ADHD the tools they need to navigate their healing journey successfully. By focusing on safety, trust, and individualized care, this therapeutic approach fosters long-term growth and well-being.

February 11, 2025

By admin 0 Comments Blog

What Is ADHD Coaching?

What is ADHD Coaching?

When we think of coaching, we often envision an athletic coach – a knowledgeable individual armed with a playbook, who knows all the game plans and directs the team on how to play. Conversely, an ADHD coach possesses the expertise and various playbooks required to assist individuals in developing a game plan that works best for them. However, an ADHD coach cannot make decisions for their clients – life decisions are left up to the individual.

Coaching is a collaborative partnership between the coach and the client, requiring a commitment from both parties. This process usually takes three to six months to build the necessary systems and unravel all the gifts and talents. During this time, clients gain a better understanding of how ADHD affects their daily personal, career, or school life. Many may have been told that they won’t achieve their goals or lead a satisfying life because of their ADHD. However, these “naysayers” fail to see the strengths and superpowers inherent in all ADHD individuals. They only focus on the negatives, seeing “bad behavior” instead of recognizing the amazing gifts and talents that ADHDers possess.

An ADHD coach assists individuals in identifying their strengths and limitations and utilizing their strengths to overcome any obstacles. They provide insight into how ADHD manifests in one’s life and help identify specific strategies that work for the individual. An ADHD coach supports clients as they develop skills, strategies, and structure for a fulfilling life, focusing on practical daily living issues such as finances, maintaining a home, nutrition, exercise, and sleep. They work with ADHDers on planning and moving forward, providing positive reinforcement and taking the time to move the individual forward at their own pace.

Ultimately, an ADHD coach helps clients uncover their strengths, gifts, talents, and skills, while holding them accountable for their day-to-day actions and empowering them to achieve their greatness.

What is coaching with regard to ADHD?

Alright, so this is an interesting narrative on ADHD coaching that essentially captures what it’s all about. Was it Wednesday last Tuesday? There was no delay last Tuesday. Yes, Wednesday: I had this client; let’s call her “R” (not her actual initial, of course, but you understand). She arrived hurriedly for our appointment, nearly leaving papers scattered everywhere, and exclaimed, “I finally get it! This is not at all like therapy!”

You know what? That moment—chaotic, messy, and incredible—is precisely what I want to discuss. Because the true nature of ADHD coaching is so unclear. Like the other day at a dinner party—why do people always ask about jobs at dinner parties? Someone queried if I was “like a therapist but for ADHD.” Not exactly, though.

Look, before I dive into all this—full disclosure—I have been doing this for 13 years, ugh, coming up? And truly, I gain fresh insights from my clients every day. I could ask for absolutely the best teachers available. Some of what I’m going to share comes straight from them (with their consent, obviously—and with details altered to protect privacy, of course).

What Actually Happens in Coach for ADHD?

So yesterday (and this is quite normal), my first customer of the day – let’s call them “D – logs into our Zoom call still in pajamas, coffee in hand, looking kind of frazzled.” “You’re not going to believe what I tried this time,” were the first words they uttered.

Actually, they had tried to arrange their whole home office just with color-coding and sticky notes. When I refer to their whole workplace, I mean EVERYTHING. Walls, desk, computer display, even the cat—okay, maybe not the cat, but rather quite near. It seemed as though a rainbow exploded inside by the time they were finished.

Then you know what? We did not throw it out. Nothing. The thing about ADHD coaching is that we don’t toss ideas based only on oddity. Rather, we worked out why they initially found attraction in that system. As it turns out, their brain found great benefit from the visual component. We simply needed to tone it down somewhat. Provide more sustainability in it. less likely to cause a hassle to their colleagues on video conferences.

The “Aha” Epiphany Moments (They Are Not What You Thought)

Client “M” had his major breakthrough last week. Just curious about what it was. They came to see they really had no morning ritual necessary. You did, indeed, read correctly. We found we operate best starting our day around 11 AM after months of attempting to force ourselves into this “perfect” morning person schedule (because someone somewhere stated that’s what successful people do).

Their stress levels decreased, and their supervisor was quite satisfied with it (it turns out they accomplish more in 6 focused hours than in 8 fragmented ones). And get this—they are now consistently arriving at meetings on time, because we started working with their natural rhythm instead of fighting against it.

The Actual Differentiator Between Coaching and Therapy—No, Really

Alright, Storytime. Client “K” shows up for our session straight after their therapy appointment (which is quite normal—most of my clients do both, and they work great together). After looking at me and saying, “Okay, but how do I stop losing my keys every single morning?” They are processing some serious stuff about their early ADHD experiences—that is, therapy terrain.

And that right there? That is the variation.

Therapy clarifies why you can find it difficult to be organized (very essential!). But guiding? We will work out where to place those darn keys so you can find them every morning. It might involve an unusual answer (Client “K” ended up with a magnetic key holder shaped like a llama at their door – don’t ask), but if it works, it works!

The Solutions That Actually Stuck (Occasionally Literally)

Speaking of odd remedies that seem successful, Allow me to discuss the pizza technique and Client “P.” They’re grappling with this enormous labor project, right? They’re not sure how to divide it. We’re getting nowhere with conventional project management techniques, and then they mention that they used to work at a college pizza place.
Boom: moment of illumination.

We divided the job into “slices” (manageable chunks), “toppings” (extra work), and “cooking time” (deadlines). Until output surged by 200% in two weeks, their team thought we were crazy. Now, the entire department uses the pizza approach. No joke: they have everything, including tiny sticky notes shaped like pizza slices.

When Things Go Hilariously Right or Wrong

Oh man, we ought definitely to also discuss the shortcomings. Since, to be honest, not every answer works. Client “B” experimented with timing using their dog—the plan was to work until the dog required a walk. seemed great until we saw their dog could go eight hours without a break and had camel-like bladder. Returning to the sketch board on that one!

Or Client “F,” who developed this complex incentive system including gummy bears… until summer arrived and their whole motivating system melted into a sticky mess in their automobile. (Although they claimed their car smelled fantastic for several weeks following.)

The Real Story Regarding Time Management

Could we take a moment to discuss ADHD time? It differs from standard time. Client “S” expresses it well: they say time feels like it’s either NOW or NOT NOW, with nothing in between.

We then become inventive. Truly inventive.

Like Client “J,” who transformed their entire calendar into a Lord of the Rings-inspired quest map. Each chore represents a unique location in Middle Earth; deadlines symbolize approaching armies; completing projects is comparable to defeating Sauron. Is it unusual? Absolutely. Has it been effective? They haven’t missed a deadline in three months.

The Family Stuff (because ADHD Does Not Live in a Vacuum)

Let me introduce you to a family I work with: parents of three children, all with ADHD. Their house was… well, imagine a tornado inside a hurricane… you get the idea. Mom was at her wit’s end; Dad was sleeping; the children were suffering.
First, we stopped trying to make their home resemble a Pinterest board. Guess what? Pinterest homes are not suitable for families dealing with ADHD.

Instead, we created “organized chaos stations” throughout the house. They have an amazing “lost and found” wall with hooks for EVERYTHING; everything is labeled (with images AND words); there’s a sound system playing different songs for specific routines.

Is this conventional? No, thanks. Does it look like something out of a book by Dr. Seuss? Absolutely. Does it work? I’m calling it a victory since they haven’t lost a school permission slip in months.

The Work Stuff (because everyone has to eat.)

Before we began cooperating, client “H” was on the verge of losing their job. They excelled in their actual work; however, their desk… oh boy. Their supervisor had given an ultimatum: either shape up or get out.

Do you know what kept their employment intact? Banking boxes. Indeed, those plain cardboard boxes are dull. The surprise, however, was that we transformed them into “time capsules.” Every project gets a box; while it’s not under active development, it enters “cryo-sleep” (their terms, not mine; they are avid sci-fi fans).

Their supervisor asked them to share their organizational system with the rest of the staff; there are no longer papers scattered everywhere and no missing documentation. They’ve transformed from being nearly disorganized to becoming workplace innovators in just three months. Not bad, right?

The Productivity Myths We Need to Talk About

Alright, let’s just complain about productivity “rules” for now. I’m so tired of people showing up thinking they’re flawed because they can’t adhere to some guru’s morning ritual.

Like Client “V,” who believed they had to wake up at five AM since some podcasts claimed that’s how successful people operate. Their work suffered, they were depressed, and their ADHD symptoms spiraled out of control.

Do you know what we discovered? Their best work happens between seven PM and midnight. So, we completely revamped their schedule (fortunately, they have a flexible job). Now they sleep until nine, start work at eleven, and finish up in the evening when their brain is truly ready to focus.

The Little Victories Worth Noting Right Now

From the outside, sometimes the most significant gains are really little. Take Client “N,” who literally jumped for delight upon remembering to take out the trash without a cue. Client “L” could sit through a whole meeting without losing concentration—it turns out they needed to be let to sketch while listening.
These are events that transform life, not little wins. They are evidence that difference is just… different; it is not broken.

So… what exactly is ADHD coaching?

Here’s what ADHD coaching truly is, after all these stories (and trust me, I could go on for hours—just ask my family; they’ve learned to stop me at dinner).
It’s about understanding how YOUR brain functions and building solutions that complement, rather than oppose, it. Sometimes that means conventional answers; other times, it means turning your task list into a video game mission log. Whatever works.
It’s about recognizing that, when you know how to manage ADHD, it represents a different style of thinking that can truly be a strength rather than something to fix. And primarily, it’s about YOUR way. Not your therapist’s approach, not some productivity guru’s, nor even the method your ADHD coach recommends. YOUR style.

Want to give this a shot?

Let’s discuss if you are reading this and considering “hey, maybe this could work for me.” Not pressure or judgment; only a discussion about what might be feasible.
I can also help you arrange your life using a system based on your preferred TV show or color-code everything in your house to match your mood rings. Because if it works for your brain, then it works. Period.

Click here to explore how ADHD coaching can help you create practical solutions for your ADHD challenges!

Remember: 2and coaching serve different purposes, and both are valuable. Coaching focuses on the “how” – creating systems and strategies that work for your unique ADHD brain.

February 8, 2025

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What Is Therapy?

What is Therapy?

Therapy can be intimidating. Talking to a stranger you have never met and telling them everything about you? What if they judge me or make me feel stupid? But at its core, Therapy is the most intimate, non-judgmental, one-sided relationship with a professional. It is the space where you come to lower your burden, find the space for containment, being heard, valued, cared about, and receive empathy and compassion, think through your own thoughts, talk about what you can’t share with others, share vulnerable and intimate details of your life you may feel embarrassed, scared, shy, or uncomfortable about, and receive care, compassion, understanding and containment.

Building Trust and Safety, I believe in therapy being a non-judgmental space as laws and ethics allow. – See limits of confidentiality. In this place, you become the most important person in the room. Your needs, ideas, values, and experiences are valid and cared about. Therapy is also a sounding board. Providing space for you to share your own thoughts and ideas, hear yourself and think through them, and ultimately, find solutions that you seek on your own.

As the therapeutic relationship deepens, Therapy can also be the space of guidance, interpretation, and feedback. After building a trusting relationship with the therapist, you get to hear their perspective, alternative views, the ways in which your past, generational trauma and intergenerational events could have impacted you, your loved ones and those who impacted you. You get to see how the different layers of home, school, community, culture, government, etc. affects one’s day-to-day life and experiences.

Through this process, you will be able to recognize the interwovenness of our experiences as people. In that we can gain empathy for ourselves and others, find freedom to make changes and create movement on a bigger scale. Therapy can lead to personal, professional and cultural freedom as it helps us become free of the unspoken, misunderstood patterns that affected us and impacted our lives.

Because of this journey, Insight is one of the most significant and powerful tools that can give us that knowledge and understanding. It is important to understand where your issues came from and why they exist, so that we can work through them and reduce their influence on your present life. Through this deep exploration and understanding of ourselves, we can learn to manage our present feelings, behaviors, and relationships better. Psychodynamic therapy is a collaborative process that encourages clients to reflect on their inner experiences and promote self-awareness, leading to significant and positive changes in their lives.

Before Your First Session

Before your first session, you will likely receive the paperwork from your therapist explaining their policies, gathering important information, including name, address, emergency contact, method of payment, and reason for visit. Some therapists will provide you a more detailed questionnaire to complete about your concerns, your past history, relationship history, etc. to help them move through the assessment quickly. Some therapists will complete the assessment in session and will ask those questions when you are in front of them.

Along with policies and identifying information, you are usually provided with the information about missed sessions, cost of therapy, billing arrangements, limits of confidentiality and your rights as a patient.

Therapists often explain that therapy is voluntary and that at any time if you are unhappy with your services you can terminate your sessions or ask to be referred to someone else. However, it is preferable to discuss your concerns with your therapist as they may be able to help solve the issue you have with them. In any case, you are always in therapy at will. There is no sexual relationship of any kind allowed in therapy.

For your first session, the therapist will let you know if they need any documents from you including driver’s license, to verify name, address and the person who is coming to the session. Sometimes, therapists complete all of these tasks before first session.

For example, in our office, Heal and Thrive Psychotherapy and Coaching, we contact the client within 24 hours after calling us for therapy and provide them with the needed paperwork. The paperwork can be filled online. If the client has any problems accessing the forms, we are happy to help. You will be asked to provide your documents, i.e. driver’s license, insurance card, etc. We require the paperwork to be completed prior to the session. If not able to complete the paperwork, we can reschedule the appointment if we have been told within 24 hours.

During Your First Session

First session can range from 50 min to 60 min. Therapy sessions are usually 50 min.

In your first session, you will review the consent form you signed if it hasn’t already happened and you will be asked if you have any questions.

Moving into the session, you will start with discussing why you are seeking therapy at this time, what are the events and symptoms that lead to therapy at this point, what are you hoping to get out of therapy, what is your history with mental health treatment, successes, not so great experiences and why, which modalities you have used if you know.

The therapist usually will discuss their method of treatment, what they will do in the session, i.e. skill building, training, psychoeducation, exploration and reflection, assigning homework, being a sounding board, providing support etc. The therapist usually will explain the theoretical model or models they are using to treat you.

During the assessment, we will explore your symptoms, your background, family history, medical, mental health, substance abuse and addiction history if any, traumas or significant events in the past or currently, and current functioning in different areas such as work, education, family, friends, relationships, financial if relevant, and any other areas if you like to discuss.

Finally, we will ask what are your goals for treatment and together with a therapist, you will start to create your goals, how you will achieve those goals and the techniques that will be used.

At Heal and Thrive Psychotherapy and Coaching, we use different modalities including CBT, DBT, ADHD Coaching, Trauma informed treatments, using many modalities including psychodynamic, processing techniques, somatic experiencing, meditation, relaxation, grounding, attachment theory, building healthy relationships, creating a safe environment for processing, making sense of and gaining new insight about experiences and being able to create new narratives or ways of understanding that will be more helpful and freeing from past experiences.

Important Considerations The therapist can give a mental health diagnosis at the end of the first session assessment. It is required for submitting the claim to an insurance company but not if the client is cash pay and does not want a diagnosis.

Managing Session Time The therapist tries very hard to stay within the limits of the session and will help the client make transitions, reminding them of the time remaining, maybe asking client to take notes or the therapist taking notes about what to be discussed in the next session. Therapist also asks the client not to open up new topics at the end of the session if there is not enough time and will ask to cover the topic in the next session. Therapist works very hard to make sure the client does not leave the office completely dysregulated. However, that can happen and the therapist usually provides resources for the client to use outside of the session.

Preparing for Your Session In preparation for the first session, the client should think about what they want to work on in therapy and be ready to express that. The client can write down important information they want to make sure they share with the therapist. Other than that, unless the therapist asks for it, the client doesn’t need to bring anything. The client can choose to bring something to take notes if they want.

After Your First Session: The Therapy Journey

Based on the modality used, therapy can take from 6 weeks to years. It depends on the modality used, client’s symptoms and what they want to work on and the depth of work being done.

For shorter term work, treatment usually focuses on one aspect, one issue or problem. Something like a young adult having trouble adjusting to college life. But other than that, having had quite a healthy background and life and no other difficulties at this time.

On the other hand, it can take years when addressing complex intergenerational trauma, mistreatment, and difficulties stemming from childhood experiences leading to unhealthy relationships and negative view of self.

Therapy can be adjusted to the client’s needs, what they want to focus on and what they want to accomplish at this time. Sessions occur based on client and therapist ideas of what’s needed. It can be multiple times a week to every few months. Often times, it’s weekly, bi-weekly or monthly.

Measuring Progress, Progress is tracked based on the theory used and what’s being treated. Progress in psychodynamic work is seen as the level of depth achieved, insights received and how far the client can process in increasing their self-understanding that later can affect their perspective of others and in turn the way they engage with others. That can affect how they are perceived, the relationships they have with family, friends and work and the kind of opportunities that arise as a result. In a CBT context, progress may be evaluated based on reducing symptoms or changes in behaviors that were focus of therapy.

An Important Note In therapy, you are likely to get worse before you get better. That’s because you have to uncover what’s troubling you before you can start changing it and the process can be difficult but you are not alone and have a trained professional to guide, support, contain and help you through it.

Psychotherapy is a valuable space

Psychotherapy is a valuable space that provides safety, non-judgment, and trust, where individuals have the opportunity to discuss and explore what they wish. In this therapeutic relationship, we focus on improving various aspects of your life, including but not limited to, reducing stress, worry, sadness, anxiety, depression, relationship and trust issues, parenting stress, and work stress, as well as enhancing self-esteem and self-worth.

I practice psychodynamic therapy, a method that aims to help you unearth the root causes of your worries, struggles, fears, and stressors by examining past experiences and their influence on present behaviors, feelings, and relationships. This type of therapy allows us to delve deep into the underlying/root causes, bringing about long-lasting change.

It is important to understand where your issues came from and why they exist, so that we can work through them and reduce their influence on your present life. Through this deep exploration and understanding of ourselves, we can learn to manage our present feelings, behaviors, and relationships better. Psychodynamic therapy is a collaborative process that encourages clients to reflect on their inner experiences and promote self-awareness, leading to significant and positive changes in their lives.

A Life-Changing Experience with an ADHD Coach

February 4, 2025

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A Life-Changing Experience with an ADHD Coach

When you have attention deficit hyperactivity disorder (ADHD), everyday tasks can feel like an uphill battle. Feeling confused and overloaded is a common result of fighting an uphill battle with concentration, time management, and organization. But suppose there was a way to transform these difficulties into chances for self-improvement. Therein lies the value of an ADHD coach.

Individuals with ADHD can benefit greatly from ADHD coaching, which provides a nurturing and enabling environment where they can not only manage but flourish. This post will enable anyone who is living with ADHD, has a loved one who does, or is fighting for mental health awareness to comprehend the tremendous impact an ADHD coach can have on people’s life by encouraging development, providing concrete tools, and promoting a feeling of agency.

How Does ADHD Coaching Work?

A coach for attention deficit hyperactivity disorder (ADHD) helps people overcome the disorder’s specific difficulties by focusing on their strengths and achieving their personal objectives. In contrast to more conventional forms of treatment, ADHD coaching encourages clients to take responsibility for their actions, finds practical answers to everyday challenges, and ultimately realizes their full potential.

With the help of ADHD coaching, individuals can develop practical skills for long-term personal improvement, whether it’s in the areas of time management, job, or marital harmony. The goal is to help you live a fuller, more empowered life by utilizing your unique qualities, not merely to manage ADHD.

Why ADHD Coaching Is Beneficial

Having a coach who specializes in ADHD can help with a lot more than just getting your life in order. It offers a comprehensive strategy for personal growth that permeates all facets of existence.

Tailor-Made Approaches That Produce Results for YOU

Both ADHD and its effective treatments are not a one-size-fits-all affair. Finding the right tools to support your daily goals, developing efficient routines, or breaking things into manageable steps are all examples of how a qualified ADHD coach may help you identify techniques specific to your life.

Efficiently Managing Time and Organizing

Inattentional ADHD is associated with a lack of awareness of time and disorderly time management. Get your life in order by working with a coach who can teach you time-awareness strategies and organizing systems. Envision yourself finishing the day with a smug feeling of satisfaction as you confidently cross items off your list.

More Powerful Ability to Handle Emotions

Feelings of shame, remorse, or frustration are common among people with ADHD. Working with an ADHD coach can help you become more self-aware, compassionate, and resilient. They make it easy for you to go through your feelings and make progress in a nonjudgmental environment.

Better Interactions and Communication

Relationships can be tested when one partner has difficulty expressing themselves or controlling their emotions. Whether you struggle with adhering to social norms, communicating your needs, or building strong relationships with loved ones or coworkers, ADHD coaching can provide you with the skills you need to better your social interactions.

Encouraging Responsibility and Drive

Juggling a million ideas at once is a common symptom of attention deficit hyperactivity disorder (ADHD). A coach is someone who checks in with you on a regular basis to make sure you’re on track, holds you accountable when necessary, and celebrates your successes with you.

Achieving Real Change with ADHD Coaching

Adrian A.’s Journey: From Difficult Times to Triumph

Adrian began working with Rooz, an ADHD coach at Heal & Thrive, when he was a high school senior and struggling to find his footing. His self-doubt stemmed from his ADHD, which he believed prevented him from pursuing a career in mechanical engineering. But Rooz encouraged him to see these destructive habits of thinking and pointed him in the direction of a trade school with more practical instruction that would work better with his learning style.

Now Adrian is doing great. “Rooz really went above and beyond in helping me manage my ADHD. He also showed me how to stop making excuses, focus on what I do well, and have faith in myself,” he added. It had a profound impact on the course of my life.

Adriana C.’s Story: Repairing Damaged Family Relationships

Rooz was contacted by Adriana in an effort to assist her kid in coping with the challenges posed by ADHD. On the other hand, she discovered strength for herself in the process.

I was able to better understand my son’s ADHD and its effects on our family dynamic thanks to the insights provided by Rooz, who did more than simply address my son’s issues. Both of us have been profoundly impacted by his guidance.

Amy N.’s Journey From Self-Doubt to Self-Assurance

Amy was lost and confused after she lost her job as a teacher.

“Traditional therapy left me feeling heard but not helped,” according to her. “On the other hand, Rooz’s coaching was new. I was able to take decisive action after hearing his advise and implementing his tactics. I’m able to handle the stresses of daily life and my relationships in ways I never imagined before.

Anya N.’s Revolution: Strengthening Bonds Within Families

The dynamics within Anya’s family had been tested by her living with ADHD. However, she was able to better control her emotions and establish more constructive domestic interactions as a result of her coaching sessions with Rooz.

“With Rooz’s advice, I was able to maintain my composure in the face of mayhem and figure out how to set up functional processes for my family. Our relationships have undergone remarkable transformations.

Christopher A.’s Metamorphosis: Finding a Work-Life Balance

Christopher found it extremely challenging to manage his ADHD alongside his demanding profession and family life.

“The accountability Rooz provided helped me align my goals and manage responsibilities,” he explained. How I deal with problems at work and in my personal life have been changed by his practical methods. I’ve never felt more focused and less stressed.

How ADHD Coaching Works

For those who are unfamiliar, the usual progression of ADHD coaching is as follows:

Step 1: Establish Objectives and Obstacles

When you work with a coach to establish objectives, they will assist you in identifying certain obstacles. Anything from enhanced concentration and time management to deeper connections with loved ones or a promotion at work can fall under this category.

Step 2: Create Individualized Plans

Working in tandem, you will develop strategies that play to your own strengths. You may easily implement these tactics into your regular routines because they are practical, flexible, and straightforward.

Step 3: Taking Responsibility and Having Backup

To track development, make course corrections, and maintain enthusiasm, the coach schedules frequent check-ins. They act as a reassuring mentor who keeps you motivated.

Step 4: Rejoice in Your Progress

In ADHD coaching, it’s important to remember to celebrate both the major and little victories along the way. Confidence, resilience, and a feeling of agency are fostered through this kind of positive reinforcement, which in turn encourages ongoing development.

Is ADHD Coaching Something You’re Ready For?

You may find the missing piece to your personal growth journey through coaching if ADHD has left you feeling stuck or misunderstood. Envision a world where your to-do list isn’t so daunting or where you can accept, without shame, that ADHD is only a component of your individual brain chemistry and not who you are.

Are you on the fence about whether or not to get ADHD coaching? Find out whether you’re ready to coach by taking this quick quiz. Take this brief quiz to learn more about your struggles and how coaching might benefit you.

Get Started on Your Journey to Change

Although there are certain difficulties associated with living with ADHD, there is also great potential for success when the correct resources and support are in place. With the support of an ADHD coach, you may realize your full potential by learning to deal with challenges, focusing on what you do well, and creating a life you love.

Are you prepared to discover your greatest self? For more information on how Heal and Thrive Coaching’s individualized ADHD programs can improve your quality of life, contact us now.

Category: Blog

1. Introduction: Why I Wrote This Article

2. What ADHD Coaching Really Is (and What It Isn’t)

3. The Growing Need for ADHD Coaching in a Neurodiverse World

4. Signs ADHD Coaching Might Be Right for You

5. Real-Life Stories: How Coaching Changed Lives

6. Practical ADHD Coaching Strategies That Work

7. What Happens in an ADHD Coaching Session?

8. Common Challenges (And How We Overcome Them)

9. ADHD Coaching vs Other Treatments

10. Measuring Success in ADHD Coaching

11. So… Is ADHD Coaching Right for YOU?

Working WITH Your ADHD Brain: 10 Life-Changing Strategies (Plus Real Stories of Success)

Design Your Space Before You Rely on Willpower

Turn Tasks Into Tiny Steps (Even Tinier Than That)

Use Accountability That Feels Human

Try Body Doubling — It’s Magic

Make Room for Emotional Safety First

Gamify the Boring Stuff

Use the 5-Minute Rule to Destroy Procrastination

Turn Failure Into Data

Tailor Systems to Your Brain, Not Instagram

Celebrate Every Win (Yes, Even That One)

Final Thoughts — From Surviving to Thriving

What Psychotherapy Can Do

A Place to Feel Heard and Seen

The Power of the Therapist-Client Relationship

Getting to the Root of the Problem

Breaking Free from Old Patterns

How Psychotherapy Changes Your Brain

Healing the Past

Safe, Trauma-Informed Psychotherapy in California

Opening Doors to New Possibilities

FAQs About Psychotherapy and Trauma Psychotherapy in California

How long does Psychotherapy take?

Is Psychotherapy covered by insurance?

How will I know if Psychotherapy is working?

What if I’ve tried Psychotherapy before and it didn’t help?

Taking the Next Step

How to Create a Daily Routine That Works for ADHD Brains

The Neurological Reality Behind ADHD and Structure

Why Traditional Routines Fail ADHD Brains

The Science Behind Why Time Blindness Derails Routines

Step-by-Step: Building an ADHD-Friendly Routine

Why Anchors Work for ADHD Brains

The Problem with Traditional Time Blocking

Energy Mapping: A Game-Changer for ADHD Productivity

Environmental Engineering for ADHD Brains

The Dopamine Connection

The Psychology of the ADHD Reset

Real Client Wins: From Chaos to Flow

More Success Stories

Common ADHD Routine Mistakes (and How to Fix Them)

What Tools Actually Work for ADHD Brains?

Therapy vs. Psychotherapy

What Is Therapy?

What Is Psychotherapy?

Key Differences Between Therapy and Psychotherapy

ADHD Coach Near Me

My ADHD Journey: From Corporate Burnout to Becoming Your ADHD Coach Near Me

The Turning Point: Finding My Path as an ADHD Coach

What Makes ADHD Coaching Different from Therapy or Medication?

How ADHD Coaching Actually Works

Real ADHD Coaching Success Stories

Finding Focus in Professional Life

Rebuilding Family Dynamics

Common ADHD Myths I Want to Bust Right Now

What to Expect When Working With Me as Your ADHD Coach Near Me

Practical ADHD Tools You Can Try Today

When Is It Time to Search for an ADHD Coach Near Me?

Finding Your ADHD Superpower

Ready to Transform Your Relationship with ADHD?

Contact Information:

Understanding the Intersection of Trauma and ADHD

What is Trauma-Informed Therapy?

Why ADHD and Trauma Require a Specialized Approach

Effective Trauma-Informed Therapy Techniques for ADHD

The Role of a Trauma-Informed Therapist

Conclusion

What is ADHD Coaching?