ADHD Online Coaching
Virtual one-on-one coaching to help you manage ADHD and achieve your goals
Start CoachingWhat is ADHD Coaching?
ADHD coaching is a practical, action-oriented partnership that helps you develop strategies, build structure, and create accountability to manage your ADHD more effectively. Unlike therapy, which focuses on emotional healing and past experiences, coaching is forward-focused on building skills and achieving specific goals.
Our online ADHD coaching provides the convenience of meeting from anywhere via secure video, with the same personalized support and accountability you'd get in person. Whether you're struggling with organization, time management, procrastination, or following through on goals, coaching gives you the tools and support to succeed.
ADHD Coaching vs. Therapy: What's the Difference?
Note: Many people benefit from both! Coaching for practical skills + therapy for emotional issues is a powerful combination.
What We Work On in ADHD Coaching
Coaching addresses the practical challenges ADHD creates in daily life
Time Management
- Estimating time realistically (fighting "time optimism")
- Using calendars and planning systems effectively
- Building buffer time into schedules
- Arriving on time to appointments and commitments
- Managing multiple deadlines and priorities
- Overcoming chronic lateness
Organization & Planning
- Creating simple, sustainable organizational systems
- Managing papers, emails, and digital clutter
- Breaking large projects into manageable steps
- Daily and weekly planning routines
- Keeping track of belongings (keys, phone, wallet)
- Maintaining organized physical and digital spaces
Overcoming Procrastination
- Understanding why you procrastinate (boredom, overwhelm, perfectionism)
- Getting started on dreaded tasks
- The "5-minute rule" and other initiation strategies
- Managing perfectionism and fear of failure
- Building momentum and following through
- Creating accountability systems that work
Goal Setting & Achievement
- Setting realistic, motivating goals
- Breaking goals into actionable steps
- Creating accountability and tracking progress
- Overcoming obstacles and adjusting plans
- Celebrating wins and learning from setbacks
- Maintaining motivation over time
Work & Career
- Managing workload and meeting deadlines
- Email and communication management
- Focusing during meetings and taking effective notes
- Managing up (communicating with supervisors)
- Career planning and job searching with ADHD
- Requesting workplace accommodations
Academic Success
- Study skills and test preparation strategies
- Managing long-term projects and papers
- Reading and note-taking techniques
- Time management for multiple classes
- Utilizing campus resources and accommodations
- Balancing academics with social life
Daily Routines & Habits
- Morning and evening routines that stick
- Sleep hygiene and consistent sleep schedule
- Meal planning and healthy eating habits
- Exercise and movement routines
- Medication adherence systems
- Building habits using ADHD-friendly strategies
Financial Management
- Creating and sticking to budgets
- Managing impulsive spending
- Automating bill payments to avoid late fees
- Tracking expenses and income
- Building savings despite ADHD challenges
- Financial planning for major goals
How Online ADHD Coaching Works
Our structured coaching process helps you make consistent progress
Initial Discovery Session (45 min)
Free consultation call to discuss your challenges, goals, and whether coaching is right for you. We'll explain our approach and answer all questions.
Intake & Goal Setting (60 min)
Deep dive into your ADHD history, current struggles, strengths, and what you want to achieve. We'll create a clear action plan and establish coaching goals.
Weekly Coaching Sessions (30-45 min)
Regular video calls where we review progress, problem-solve obstacles, develop strategies, and set action steps for the week ahead.
Between-Session Support
Text/email check-ins, accountability reminders, and quick troubleshooting when you hit roadblocks. You're not alone between sessions.
Monthly Progress Review
Each month we review overall progress, celebrate wins, adjust strategies as needed, and set new goals to keep momentum going.
What Happens in Each Coaching Session
1. Check-In (5 min)
Review the past week - what worked, what didn't, obstacles encountered
2. Progress Review (10 min)
Review action items from last session, celebrate successes, analyze challenges
3. Focus Area (20 min)
Deep dive into today's challenge or goal, brainstorm strategies, create systems
4. Action Planning (10 min)
Set specific, concrete action steps for the coming week with accountability
Our ADHD Coaching Approach
We use proven strategies specifically adapted for ADHD brains
Personalized to You
We don't use cookie-cutter systems. Every strategy is tailored to your unique ADHD, life situation, goals, and personality. What works for one person won't work for another.
Accountability Built-In
Weekly check-ins, action commitments, between-session support, and progress tracking. External accountability is crucial for ADHD follow-through.
ADHD-Friendly Strategies
We only teach systems that work WITH your ADHD brain, not against it. Simple, visual, engaging, and rewarding—not complicated systems that make things worse.
Iterative & Flexible
We try strategies, see what works, adjust what doesn't, and keep refining. ADHD coaching is experimental—we find YOUR formula for success through trial and learning.
Strength-Based
We focus on leveraging your ADHD strengths (creativity, energy, hyperfocus) while managing challenges. You're not broken—you just need strategies that fit your brain.
Progress-Oriented
We track wins, celebrate progress, and focus on forward movement. Setbacks are learning opportunities, not failures. You'll see tangible improvement over time.
Who Benefits from ADHD Coaching?
Working Professionals
Managing deadlines, emails, meetings, and work projects. Want to excel in career without ADHD holding you back.
College Students
Struggling with time management, studying, long-term projects, and balancing independence with ADHD challenges.
Entrepreneurs
Need help with follow-through, organization, and staying focused on business priorities despite ADHD tendencies.
Stay-at-Home Parents
Managing household responsibilities, kids' schedules, and daily routines while dealing with ADHD overwhelm.
Job Seekers
Organizing job search, following through on applications, preparing for interviews, and starting new positions successfully.
Recently Diagnosed Adults
Just learned they have ADHD and need to build systems and strategies for the first time.
What Clients Achieve with Coaching
Consistent Progress on Goals
Finally achieve goals that have been on your list for months or years
Reliable Systems
Organization and planning systems that you actually use and that work for your ADHD
Reduced Procrastination
Start tasks more easily and follow through to completion without last-minute panic
Better Time Management
Arrive on time, meet deadlines, and have realistic sense of how long things take
Increased Confidence
Trust yourself to follow through and believe in your ability to manage ADHD
Less Overwhelm
Feel more in control of your life instead of constantly drowning in tasks
Work/School Success
Perform better at work or school and reach your full potential
Better Relationships
Reduce relationship conflicts caused by ADHD symptoms
Coaching Details & Investment
Session Format
Platform: Secure video conferencing (Zoom)
Duration: 30-45 minute sessions
Frequency: Weekly (recommended) or bi-weekly
Flexibility: Evening and weekend appointments available
Between Sessions
Check-Ins: Text/email accountability support
Resources: Worksheets, templates, and tools
Response Time: Within 24 hours on weekdays
Quick Questions: Brief support when you're stuck
Commitment
Minimum: 3-month commitment recommended
Average: Most clients work with us 4-6 months
Packages: Monthly packages available
Flexibility: Can adjust frequency as needed
Investment
Pricing: Per-session or monthly packages
Insurance: Coaching not covered by insurance
Payment: Credit/debit, HSA/FSA cards accepted
Value: ROI in productivity and quality of life
How to Get Started
- Schedule free discovery call (15-20 min) to see if we're a good fit
- Complete intake session (60 min) to set goals and create action plan
- Begin weekly coaching and start making progress on your goals
- Review progress monthly and adjust strategies as needed
Frequently Asked Questions
Do I need an ADHD diagnosis to work with a coach?
Yes, ideally. Our coaching is specifically designed for people with ADHD. If you haven't been diagnosed but suspect ADHD, we recommend evaluation first.
Is coaching covered by insurance?
Unfortunately, insurance doesn't cover coaching. However, you may be able to use HSA/FSA funds. Some employers offer professional development budgets that can be used.
How is online coaching different from in-person?
It's equally effective! Online coaching offers more flexibility, convenience (no commute!), and accessibility. Many clients find video coaching less intimidating than in-person.
Do I need to be on medication?
Not required, but medication often helps people get more out of coaching. We can coordinate with your prescriber if you're on medication.
Can coaching replace therapy or medication?
No. Coaching is complementary, not a replacement. Many clients do coaching alongside medication and/or therapy for comprehensive ADHD management.
What if I'm not good at following through?
That's exactly why you need coaching! We build accountability systems and start with tiny, achievable actions. We meet you where you are.
How long until I see results?
Most clients notice improvements within 4-6 weeks. Building lasting habits and systems takes 3-6 months of consistent coaching.
Ready to Start Managing Your ADHD More Effectively?
Schedule a free discovery call to see if ADHD coaching is right for you