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Mastering ADHD: The Ultimate Guide to Coaching for Adults

Updated: May 9, 2023

Are you struggling with managing your ADHD symptoms and seeking strategies to improve your daily functioning?

Living with adult ADHD can be challenging, often leading to difficulties in various aspects of life, such as maintaining relationships, staying organized at work, managing finances, or keeping up with household chores. With the transformative power of adult ADHD coaching, you can overcome these challenges and create a personalized approach to managing your ADHD.

In this comprehensive guide, you'll learn about the role of an ADHD coach, how to determine if coaching is right for you, and what to expect from coaching sessions.

Explore real-life challenges faced by adults with ADHD, such as meeting deadlines, effective communication, emotional regulation, maintaining focus, and sustaining motivation in personal and professional pursuits. Find out how to identify the perfect ADHD coach and explore the factors that can influence the duration of your coaching journey.

Dive into this valuable resource and unlock the potential to enhance your quality of life through a more organized, focused, and fulfilling future, despite the challenges posed by adult ADHD.

What is a coach for ADHD?

An ADHD coach is a trained professional who helps individuals with Attention Deficit Hyperactivity Disorder (ADHD) develop strategies, skills, and techniques to better manage their condition.

ADHD coaches work with clients to create personalized plans that address specific challenges related to organization, time management, goal setting, emotional regulation, and other aspects of daily life.

ADHD coaches are not therapists or psychiatrists; their primary focus is on providing support and guidance for clients to develop practical skills and habits that will improve their daily functioning.

They often have a deep understanding of ADHD and its impact on an individual's life, making them well-equipped to help clients navigate the complexities of living with this condition. Many ADHD coaches have personal experience with ADHD or have undergone specialized training to work specifically with individuals who have ADHD.

How do I know as an adult if ADHD coaching is right for me?

Take this mini-quiz to determine if adult ADHD coaching is a good match for your needs:

  1. Have I been diagnosed with ADHD by a mental health professional?

  2. Am I consistently struggling with time management, organization, focus, or emotional regulation?

  3. Have I tried other strategies or treatments but still experience difficulties managing my ADHD symptoms?

  4. Am I willing to actively participate in the coaching process and make changes in my life?

  5. Do I feel that having personalized guidance and support would help me better manage my ADHD symptoms?

  6. Am I open to learning and implementing new strategies to improve my daily functioning and overall well-being?

If your answer to most or all of these questions is "yes," then ADHD coaching could be a good fit for you.

What outcomes can I expect from working with an ADHD coach?

Working with an ADHD coach can lead to several positive outcomes that help improve your daily functioning and overall quality of life. While individual results may vary, some common outcomes you can expect from ADHD coaching include:

Improved organization and time management

ADHD coaches can provide you with practical tools and techniques to better organize your personal and professional life, prioritize tasks, and manage your time more effectively.

Enhanced focus and productivity

By learning strategies to maintain focus and minimize distractions, you can become more productive in both your work and personal pursuits.

Better emotional regulation

ADHD coaches can help you develop skills to manage your emotions more effectively, reducing feelings of overwhelm, frustration, and impulsivity.

Increased self-awareness

Through coaching, you'll gain a deeper understanding of your strengths, weaknesses, and ADHD-related challenges, enabling you to make informed decisions and develop tailored strategies to address your unique needs.

Greater self-confidence

As you experience success in managing your ADHD symptoms and achieving your goals, your self-confidence and self-efficacy are likely to improve.

Improved relationships

Developing better communication skills and emotional regulation can lead to more satisfying personal and professional relationships, as you'll be better equipped to navigate conflicts and understand the needs of others.

Goal achievement

With the support of an ADHD coach, you'll be able to set realistic goals, break them down into manageable steps, and stay accountable to achieving them.

Enhanced overall well-being

By effectively managing your ADHD symptoms, you can experience increased satisfaction in various aspects of your life, leading to improved mental and emotional well-being.

Remember that the outcomes of ADHD coaching depend on your active engagement, willingness to implement new strategies, and the unique challenges you face. The more committed and open you are to the coaching process, the more likely you are to experience positive outcomes.

What would an adult ADHD coaching session look like?

An adult ADHD coaching session can vary depending on the coach's style and the client's specific needs. However, a typical coaching session may include the following elements:

Goal Setting

The coach and client discuss and identify short-term and long-term goals related to managing ADHD symptoms and improving daily functioning.


The coach may ask questions or use assessment tools to better understand the client's strengths, weaknesses, and areas of concern.

Skill Development

The coach introduces and teaches specific strategies, techniques, and tools tailored to the client's needs, such as time management, organization, or emotional regulation techniques.

Action Planning

Together, the coach and client develop an action plan to implement the new strategies and techniques learned during the session. This may include breaking down goals into manageable steps and setting deadlines.


The coach helps the client establish methods for tracking progress and holding themselves accountable for completing tasks and meeting goals.


The coach and client collaboratively address any obstacles or challenges that may arise during the implementation of the action plan.

Support and Encouragement

Throughout the session, the coach provides support, encouragement, and guidance, helping the client maintain motivation and stay on track.

Review and Reflection

At the end of the session or during follow-up sessions, the coach and client review progress, discuss any adjustments that may be necessary, and celebrate successes.

Each coaching session is unique and tailored to the individual's needs. The frequency of sessions may vary, with some clients meeting weekly, bi-weekly, or monthly, depending on their preferences and the severity of their ADHD symptoms.

How can I find an adult ADHD coach?

Step 1: Research and Identify Potential ADHD Coaches

Start by researching ADHD coaches online. Look for coaches who specialize in working with adults and have experience or training in ADHD. You can also ask for recommendations from your therapist, psychiatrist, or support groups. Create a list of potential coaches that seem like a good fit for your needs. Here are some popular directories to find adult ADHD coaches:

Step 2: Review Credentials and Testimonials

Examine the credentials of each potential coach on your list. Make sure they have relevant training, certifications, or experience in ADHD coaching. Additionally, read reviews or testimonials from previous clients to get a sense of their coaching style and effectiveness.

Step 3: Schedule Consultations

Contact the coaches on your shortlist and schedule initial consultations. Many coaches offer a free or low-cost consultation to discuss your needs and determine if you're a good fit for their services. This is an excellent opportunity to ask questions and gauge whether you feel comfortable with their approach.

Step 4: Compare and Evaluate

After completing the consultations, compare and evaluate each coach based on factors such as experience, qualifications, rapport, and affordability. Consider which coach aligns best with your needs, goals, and personality.

Step 5: Commit and Begin Coaching

Once you've selected the coach that best fits your needs, commit to the coaching process and schedule your first session. Be prepared to actively engage, set goals, and work on implementing strategies to improve your ADHD management.

How long should I work with an adult ADHD coach for?

The duration of working with an adult ADHD coach varies depending on your needs, goals, and progress. There is no one-size-fits-all timeline, as each person's journey with ADHD is unique. Consider the following factors when determining how long to work with an ADHD coach:

Severity of ADHD symptoms

If your ADHD symptoms are more severe, you may require a longer coaching period to effectively develop and implement strategies to manage your condition.

Personal goals

The complexity and number of goals you wish to achieve through coaching can impact the duration of your coaching relationship. More ambitious or numerous goals may take longer to accomplish.

Progress and adaptation

The speed at which you can adapt to new strategies and see improvements in your daily functioning will also influence the length of time you need to work with a coach. If you're able to make progress quickly, you might require a shorter coaching period.

Ultimately, the decision on how long to work with an ADHD coach is a personal one. You can discuss your goals and progress with your coach to determine an appropriate timeline. It's also essential to regularly evaluate the effectiveness of your coaching relationship and make adjustments as needed. Some people may work with a coach for a few months, while others might benefit from a longer-term relationship lasting several years.

Say this ADHD mantra with us- and pass on the word!


Adult ADHD coaching can be a transformative experience that empowers you to manage your ADHD symptoms effectively and improve your overall quality of life.

By working with an experienced coach, you'll receive personalized guidance, support, and strategies tailored to your unique needs. If you're interested in exploring the potential benefits of ADHD coaching, don't hesitate to reach out and book a no-cost consultation.

This initial session can help you determine if coaching is the right fit for you and set you on the path to successfully managing your ADHD. Take the first step towards a more organized, focused, and fulfilling life today!

About the author

Sean G. McCormick founded Executive Function Specialists, an online coaching business that guides middle, high school, and college students in overcoming procrastination, disorganization, and anxiety by teaching time management, prioritization, and communication skills so they feel motivated, prepared, and empowered.

He trains educators, parents, and other professionals to support students with ADHD and executive function challenges through his courses in the Executive Function Coaching Academy.


Executive Functions, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Some of the links in this post may be affiliate links, which means if you make a purchase, Executive Functions, Inc. will earn a commission.

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About 👋

EFS started with one teacher deciding that kids with ADHD needed better access to quality executive function coaching services. Since then, we have grown to a team of specialists working both private students and public schools to enhance executive function skills for all students. 

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