ADHD Coaching: A Self-Help Guide
What is ADHD Coaching?
ADHD coaching is a structured, goal-oriented process designed to help individuals with ADHD develop effective strategies for managing their symptoms. Unlike traditional therapy, which often focuses on emotional processing and past experiences, ADHD coaching is action-based and emphasizes skill-building, accountability, and practical solutions to everyday challenges.
Coaching supports individuals in areas such as:
Executive Functioning Challenges: Many ADHD individuals struggle with planning, prioritization, impulse control, and time management. A coach helps create personalized strategies to enhance these skills.
Self-Regulation: Emotional regulation and motivation can be difficult for ADHD individuals. Coaching helps develop methods to navigate emotional highs and lows effectively.
Accountability: ADHD coaching provides structured check-ins and progress tracking, ensuring individuals stay committed to their goals.
Practical Problem-Solving: Coaches assist in overcoming everyday difficulties, such as workplace productivity, academic challenges, and home organization.
Building Self-Confidence: Many ADHD individuals struggle with self-doubt. Coaching provides a safe space to explore strengths and build a growth mindset.
Who Can Benefit from ADHD Coaching?
ADHD coaching is useful for a broad range of individuals, including:
Adults with ADHD looking to improve productivity, manage responsibilities, and reduce procrastination.
Students with ADHD who need support in study habits, time management, and exam preparation.
Professionals with ADHD seeking ways to improve workplace efficiency, leadership, and organization.
Parents of ADHD Children who need help developing effective parenting strategies and maintaining structure at home.
Couples or Families where ADHD is a factor, helping improve communication and understanding.
Main Features of ADHD Coaching
1. Personalised Approach
ADHD is highly individualised, meaning no single approach works for everyone. Coaches develop customized strategies tailored to the specific strengths, weaknesses, and goals of each client. A thorough intake assessment is usually conducted to determine:
The client's unique ADHD presentation (e.g., inattentive vs. hyperactive-impulsive vs. combined type)
Personal and professional aspirations
Specific executive functioning challenges
Daily habits and routines
2. Accountability and Structured Support
Regular check-ins with a coach create external accountability, helping clients maintain focus on their objectives. This is particularly helpful for ADHD individuals, who may struggle with motivation and task initiation. Sessions often include:
Weekly or biweekly meetings (virtual or in-person)
Progress tracking and habit-building frameworks
Review of past goals and adjustments as needed
Real-time problem-solving discussions
3. Skill Development
ADHD coaching emphasizes strengthening executive functions, which include:
Time management (using planners, digital tools, and alarms effectively)
Organization (decluttering both physical and digital spaces)
Prioritization (distinguishing urgent tasks from non-urgent ones)
Impulse control (practicing mindfulness techniques to delay impulsive actions)
Focus and attention (incorporating techniques to minimize distractions and enhance concentration)
4. Emotional Support & Resilience Building
Living with ADHD often leads to self-doubt, frustration, and feelings of inadequacy. Coaching provides a judgment-free environment that fosters:
Self-acceptance and confidence-building exercises
Emotional regulation strategies to handle stress, overwhelm, and rejection sensitivity
Encouragement to celebrate progress rather than perfection
5. Flexible Delivery Methods
ADHD coaching is available in various formats, including:
One-on-One Coaching: Personalized, intensive support tailored to an individual's needs.
Group Coaching: Offers peer support and shared experiences.
Online Coaching: Flexible scheduling and accessibility for individuals unable to attend in-person sessions.
Workshops & Webinars: Short-term programs focusing on specific ADHD-related challenges, such as time management or emotional regulation.
Main Techniques Used in ADHD Coaching
1. Time Management & Organisation Strategies
ADHD individuals often struggle with time blindness, procrastination, and difficulty organising tasks. Coaches help implement techniques such as:
Time Blocking: Allocating specific time slots for each task, reducing decision fatigue.
Pomodoro Technique: Working in focused intervals (e.g., 25 minutes of work, 5-minute breaks) to improve efficiency.
Two-Minute Rule: If a task takes less than two minutes, do it immediately.
Task Chunking: Breaking large tasks into smaller, more manageable steps.
Use of Digital Tools: Apps like Todoist, Evernote, and Google Calendar assist in planning and task execution.
2. Goal Setting & Prioritisation
Many ADHD individuals struggle with goal setting due to difficulty breaking down objectives into actionable steps. Coaches use:
SMART Goals: Ensuring goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
Eisenhower Matrix: A prioritization method categorizing tasks into Urgent vs. Important.
Daily Task Lists: Writing down key goals each morning to maintain focus.
3. Overcoming Procrastination
Procrastination is a common ADHD struggle. Coaching techniques include:
Body Doubling: Working alongside another person to maintain accountability.
Reward Systems: Creating incentives for completing tasks.
First Step Method: Focusing only on the first small step of a task to reduce overwhelm.
External Deadlines: Using self-imposed deadlines or accountability partners.
4. Building Sustainable Habits
Habit Stacking: Pairing a new habit with an existing one (e.g., taking medication right after brushing teeth).
Visual Reminders: Placing sticky notes in strategic locations.
Consistent Routines: Structuring morning and evening routines for stability.
Where to Get ADHD Coaching Online (UK & International)
UK-Based ADHD Coaching Services
ADHD Foundation – Provides coaching for all ages.
ADHD Works – Personalized coaching and resources.
The ADHD Centre – Offers virtual and in-person coaching.
ADHD UK Coaching Directory – Lists certified ADHD coaches.
Head Stuff Therapy - All counsellors have ADHD themselves.
International ADHD Coaching Services
ADDA (Attention Deficit Disorder Association) – Global coaching resources.
CHADD (Children and Adults with ADHD) – Educational tools and coaching referrals.
ADD Coach Academy (ADDCA) – A leading training and coaching organisation.