ADHD coaching is a collaborative, practical approach to understanding how ADHD affects your everyday life—and figuring out what actually works for you. We may work on things like getting started, managing time, prioritizing, organization, follow-through, emotional regulation, overwhelm, or building routines that are realistic for your brain.

At Action ADHD Coaching, we don’t stop at talking about what you should do. We focus on turning insight into action and creating strategies you can actually use in real life.

No. You do not need a formal ADHD diagnosis to work with me. Some clients have been diagnosed for years, some are newly diagnosed, and others simply recognize that ADHD or executive-function challenges may be affecting their lives.

Coaching cannot provide a diagnosis, but we can work with the challenges you’re experiencing regardless of whether you have completed a formal evaluation. This is also common among other ADHD coaching practices. 

Therapy and ADHD coaching can complement each other, but their focus is different. Therapy may explore past experiences, emotional healing, mental health concerns, and how those experiences affect you today. ADHD coaching is primarily focused on the present and future—what is happening in your life now, where you want to go, and what is getting in the way.

In coaching, we may look at past patterns to better understand what has or hasn’t worked, but the focus quickly shifts to, “What can we do differently moving forward?” Together, we develop practical strategies, experiment with what works for your brain, and turn insight into action.

Whatever is getting between you and the life you want to be living. That might include procrastination, task initiation, time blindness, organization, prioritizing, motivation, routines, emotional regulation, decision-making, overwhelm, completing projects, or following through on the things you already know you want to do.

And sometimes the issue you bring to coaching isn’t the actual issue. Part of our work is getting curious about what’s underneath the struggle so we can find a solution that fits.

You’re definitely not alone. For many people with ADHD, knowing isn’t the problem. Doing is.

That’s one of the reasons Action ADHD Coaching is so action-oriented. Instead of adding another strategy to the pile, we’ll look at what’s preventing you from using the strategies you already know: Is the first step unclear? Is the task too big? Is there not enough stimulation, urgency, structure, accountability, or reward? Are you overwhelmed?

Then we work on closing that gap between knowing and doing.

We start with what’s happening in your life right now and decide what would be most useful to work on. We’ll identify what’s getting in the way, simplify the problem, and develop an approach that works with your brain.

But sessions aren’t just about talking. When appropriate, we’ll use the session to do something—make the decision, start the task, create the system, write the first step, organize the plan, or practice the strategy.

The goal is to leave with clarity about what you’re doing next rather than another long list of things you should be doing. Each week you will have a 1% action to work on daily!

Then we have something useful to work with.

ADHD coaching isn’t about showing up each week having completed your homework perfectly. If something repeatedly isn’t happening, we’ll look at why. Maybe the goal was too big. Maybe the first step wasn’t clear. Maybe the system required too much effort. Or maybe something completely unexpected happened.

This isn’t failure, it’s information. Now we adjust, we don’t  judge!

Coaching doesn’t stop when our session ends. As we wrap up each weekly session, we’ll identify your 1%—a small, meaningful action that moves you forward—and decide what kind of check-in will help you follow through.

Typically, you’ll check in with me by text a couple of times during the week to let me know how your 1% is going. Sometimes more frequent check-ins may be helpful, and we’ll decide that together.

These check-ins provide accountability and help keep your goal from disappearing once life gets busy. I’ll respond with encouragement, support, or a little redirect when needed. And if I don’t hear from you, you may get a nudge from me—a reminder that someone is in your corner and paying attention to what you said you wanted to accomplish.

The goal isn’t perfection. It’s staying connected to your intention and continuing to move forward.

There isn’t one right answer, and you can choose to stop coaching at any time. That said, ADHD coaching isn’t a quick fix. While every client is different, I generally find that working together for around a year gives clients time to understand their ADHD, build and practice new strategies, and create changes that actually stick.

We’ll regularly look at your progress and whether coaching is continuing to provide value. The goal isn’t to keep you in coaching forever—it’s for you to better understand your brain, recognize what you need, develop strategies you trust, and become increasingly confident managing challenges on your own.

Coaching sessions are 45 minutes and take place weekly, typically on the same day and at the same time each week. A consistent schedule creates a predictable rhythm while keeping scheduling simple.

Most sessions are by phone, which allows you the freedom to walk, move, doodle and get into action without another screen to focus on. 

Video is also available when we think it would be helpful.

ADHD coaching is generally not covered by health insurance and is typically paid for privately. Coverage and benefits vary by plan, so it’s always worth checking with your individual provider.

Some clients may also be able to use HSA/FSA funds or employer benefits toward coaching, depending on their plan or workplace benefits.

That’s exactly what the free information session is for.

We’ll talk about what’s bringing you to coaching, what’s getting in the way right now, what you’d like to change, and what coaching with me looks like. You’ll have a chance to ask questions and decide whether it feels like a good fit.

There’s no expectation that you have everything figured out before we talk.