The ultimate guide to ADHD coaching: what it is and how it can change your life
Reading time: 8 minutes
Since I founded my ADHD Coaching practice, the most frequently asked question I get is: What is ADHD Coaching?
Today's post is all about that.
First, I'll discuss coaching in general and how it differs from therapy, mentoring, consulting, or training.
Then, we'll dive into the specifics of ADHD coaching, and I'll share a few personal examples.
Feeling stuck? What help is there?
Many people experience the feeling of being "stuck" at some point in their lives. This feels like you're not making progress, that you've plateaued, or that you're running in circles.
Or you might know where you are and where you want to be but not how to get from one point to the other.
This is when people realize they might need help.
And help can take many forms, depending on your situation.
Imagine you're on a mountaintop. There's another mountaintop that looks amazing, but to get to it, you must cross the valley.
You have a few options: you can stay where you are, or you can reach out for help to get you to the other side.
Here are the types of help you might consider:
Therapist: If you're in pain or frozen because of a past trauma, a therapist can help you look at your past and heal the pain that keeps you stuck.
Trainer: A trainer can provide you with a curriculum and teach you about walking through valleys. They might present a few routes but won't be able to tell you which route is best for you because they don't know you.
Mentor: A mentor has walked this path before. They can share their experiences and give you advice. However, if you take a path they haven't walked, they might not be able to help you.
Consultant: A consultant is an expert in creating bespoke instructions. They will assess your skills, knowledge, and resources and provide a step-by-step guide to reach the other mountaintop. You get a map, and it's up to you to follow it.
Coach: A coach will work with you to discover the best path for you. They help you find the motivation to reach the other side, guide you along the way, catch you when you stumble, and help you adjust your journey when you hit a dead end.
ADHD Coaching: A Specialized Approach
ADHD-ers have a few additional obstacles on this journey.
ADHD affects executive functions, which are crucial for defining and taking sustained action toward goals.
On your journey to the other mountaintop, you might get distracted, forget your goal, lose your walking sticks, or feel overwhelmed by the constant need to stay on track.
This can leave you exhausted and demoralized.
This is where ADHD coaching comes in.
An ADHD coach does everything a regular coach does, plus a bit more.
They help you build the scaffolding you need to compensate for what your brain struggles to do on its own.
For example, they understand that motivation is a significant issue for those with ADHD.
Instead of asking you what you need so you can "eat the frog" (tackle the hardest task first), they might ask you what flavor of ice cream you like and suggest starting by eating the ice cream (doing the fun stuff first!) to build the momentum your brain needs to get you going.
A scoop of motivation makes the journey sweeter possible!
An ADHD coach validates your experience.
They understand that your brain is wired to seek out new and shiny paths and that it's sometimes impossible to resist the detour.
They might explain the neuroscience behind ADHD so you understand why you get sidetracked and don't feel ashamed about it.
Then, they help you develop systems to remind you to return to your path.
It’s like having a GPS for your brain, recalculating your route when you inevitably take a wrong turn.
The Benefits of ADHD Coaching
ADHD coaching is more than just asking the right questions.
A professional ADHD coach is trained and up to date with the latest scientific findings on ADHD.
They educate their clients about why certain approaches are necessary, working with the unique wiring of the ADHD brain instead of pushing harder with the wrong tools.
By removing the shame often associated with ADHD symptoms, they make it easier for you to find the tools needed to succeed.
Imagine trading in your hiking boots for a hoverboard that glides over the obstacles ADHD throws your way!
Research[1],[2] shows that ADHD coaching can significantly improve the lives of ADHD-ers across age groups. Some benefits include:
Improved social behaviors in elementary school students
Better grades in high school and college students
Enhanced learning and study skills in college students
Improved executive functioning skills and goal attainment in college students
Reduced distractibility, improved attention & social behaviors in adults
Increased self-esteem, well-being, and quality of life across various age groups
Personal Insights and Experiences
I first trained as a personal and business coach, which was fantastic for me.
It wasn’t until I did my additional ADHD-related training that I fully understood the huge difference ADHD coaching can make in someone’s life.
Here is an example from my own experience of being coached:
During a coaching session, I was talking about how I wanted to start going back to the gym, and how difficult it’s been to find the motivation.
We then spent the session looking at my calendar, what the blockers might be, and planning my next gym day.
After switching to an ADHD coach, we spoke in a session about the same topic.
My ADHD coach asked a single question:
“You just came back from holiday, right? How did your week look like before you went on holiday?”.
This was so quick and easy. There was no need to reinvent the wheel!
And I did not feel ashamed for not thinking about this myself, because my ADHD coach knew that, because of my issues with working memory I likely just needed a prompt to make me think of the routine I had before my holidays.
“What did you try before that worked and what did you try and did not work?” is my favorite question now.
And here is an example from my experience of coaching:
It's common for people with ADHD to seek novelty due to their need for constant stimulation.
This might lead them to frequently change jobs or move houses to satisfy that internal restlessness and their need for novelty.
Where a traditional coach might not think much of it and go ahead to help their client reach these goals as quickly as possible, as an ADHD coach I would look a bit under the hood to understand where the decision to move/switch jobs/change careers comes from.
In quite a few cases, this came from a need for novelty, or hyperactivity. So as an ADHD coach, I help them find other means of “scratching that itch”. Like rearranging furniture or trying new experiences (a new dance class?).
Sometimes, that’s exactly what is needed to satisfy the craving for new and stimulating experiences.
Of course, if there is something more than an itch for novelty combined with the impulsivity characteristic of ADHD-ers, it’s time to start making a plan to reach that goal.
But sometimes… It’s boredom. And that can be solved without requiring major life changes.
One of my clients shared:
“I often felt like I was not enough, that there was something wrong with me simply because I couldn’t function like others. It was when I suspected I had ADHD that I met Carmen, and I’m super grateful I did. Finding a safe space to talk about this and understanding that I’m not alone feels really helpful and freeing. Our sessions have always been encouraging, moving, and inspiring! I got to learn a lot about myself…”
Another client mentioned:
“Working with Carmen (…) has been amazing. Before meeting her, I really struggled to blend my career with the rest of my life. She's shown me how to bring everything together in a way that feels balanced and right. It's been a game-changer, especially with my ADHD. Her coaching isn't just about managing symptoms; it's about using them to grow both personally and professionally. Our weekly chats have given me a new perspective on life, and I've seen such a positive change in my work and overall happiness."
Now it’s your turn
If you or someone you know has ADHD and feels stuck, consider reaching out for ADHD coaching.
It can be the key to finding the path that works best for you.
Don't let ADHD hold you back—embrace the support of an ADHD coach and start your journey to the other mountaintop today.
Who knows, with the right guide, you might even enjoy the hike! 😊
[1] Tuttle, L. J., Ahmann, E., & Wright, S. D. (January, 2016). Emerging evidence for the efficacy of ADHD coaching. Poster presented at the 2016 Annual Meeting of APSARD (The American Professional Society of ADHD and Related Disorders), Washington, DC.
[2] Ahmann, E., Saviet, M. & Tuttle, L. J. (October, 2017). Emerging evidence for the effectiveness of coaching for attention deficit/hyperactivity disorder (ADHD). Poster awarded Honorable Mention at the 2017 Coaching in Leadership and Healthcare Conference, Institute of Coaching/Harvard Medical School, Boston, MA.