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.