When ADHD is holding you back from achieving the life you want, you need better advice than “Just do it. It’s not that hard.”

You need a safe space to ask questions and find real solutions to your challenges – not more judgment and motivational expressions.

That’s where an adult ADHD coach can help.

ADHD coaching is a non-judgmental partnership. One where you and your coach work together to form helpful strategies to bring you closer to your goals.

Coaching can be a deeply personal and rewarding experience when you find a coach you “click” with. But it’s also important to choose a qualified coach to support you in achieving your goals.

Here’s our step-by-step guide on how to find an ADHD coach that can help you thrive.

1. Make a List of Your Goals for Coaching
2. Note the Characteristics You Want in an ADHD Coach
3. Create a List of Potential Coaches
4. Set up an Intro Call with Potential Coaches
5. Create a List of Questions for Your ADHD Coach
6. Prepare for the Day of the Call
7. Evaluate the Coaching Fit

Originally published on August 21st, 2019, this article was updated and republished on May 16th, 2024.

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What Is an ADHD Coach?

Before diving in, let’s take 60-seconds to ensure we all understand what an ADHD coach is.

An ADHD coach assists people with ADHD build effective strategies to address challenges and manage their lives better. They help their clients develop structure, skills, and action plans to tackle any responsibilities or goals made more difficult by ADHD symptoms.

An ADHD coach may help you improve specific areas of your life, such as:

• Staying organized: This includes learning to set priorities, manage time, keep records, organize your workspace or home, and plan ahead to prepare for challenges.
• Keeping on track: You can learn how to set goals, solve problems, keep yourself motivated, and be persistent with your tasks.
• Managing emotions: You can work on building self-esteem and confidence, improving impulse control, and finding healthy ways to manage stress.
• Improving relationships: Your coach may help you nurture your communication skills, to strengthen relationships with your friends, family, partner, or colleagues.

ADHD coaching alone (or in combination with treatment) can positively impact your task performance, social skills, and emotions.^[1] But the key to reaping these benefits is finding a professional coach who understands your needs and goals.

If at any point this seems like too much to take on, our ADDA+ is a great place to meet people, get a full list of professionals, and have fun while learning how to live with ADHD!

ADHD Coach vs. Therapist

You may be wondering whether a coach or therapist is a better fit for your needs.

Therapists and ADHD coaches are both trained professionals who can help and support adults with ADHD in different ways.

Therapists tend to focus more on the mental health aspects and emotional challenges. This can be extremely useful since ADHD commonly co-exists with other mental health issues, such as anxiety or depression.^[2]

On the other hand, ADHD coaches are experienced in helping ADHDers find practical solutions to their daily challenges. They help their clients develop skills, structures, and strategies to improve their quality of life.

For example, they can provide guidance in setting up a daily routine to overcome ADHD time blindness.

In short, a therapist may be a better choice if you want help managing and understanding your emotions. But if you need more help building life skills, such as time management or organization, it may be best to work with an ADHD coach.

Benefits of ADHD Coaching for Adults

ADHD coaching trains you to build the skills you need to succeed and reach your goals.

Through ADHD coaching, you may experience the following benefits:

• Improved time management and organization
• A deeper understanding and awareness of ADHD and its impact
• Increased motivation at work or school
• Improved communication skills and relationships
• A healthier lifestyle and better sleep
• Better financial management
• Improved impulse control

These benefits can improve your quality of life and help you reach your full academic or career potential.

The Benefits of ADHD Work Coaching

ADHD work coaching enables you to develop routines, strategies, and systems that allow you to overcome and manage the challenges at work.

Here are some possible positive outcomes of ADHD work coaching:

• Gaining a better understanding of how ADHD affects your work
• Learning how to set clear and achievable goals at work
• Exploring and advocating for reasonable work accommodations, such as a conducive environment, skill training, or a personalized schedule, to enhance performance
• Identifying and leveraging your strengths to contribute more to the organization
• Acquiring skills to improve focus, planning, prioritization, organization, impulse control, and emotional control
• Staying accountable during the challenging period of gaining new skills and knowledge

Your ADHD coach may also suggest working with your manager or supervisor to help with goal-setting at the start of the coaching relationship.

This collaboration may also lead to greater ADHD awareness in the workplace.

The Importance of Finding a Qualified ADHD Coach

Finding a good ADHD coach can be tricky. That’s because the coaching profession is not regulated, so anyone can call themselves an ADHD coach. Before working with a coach, it’s important to vet them thoroughly.

It’s also crucial to remember that a generalist coach may not have sufficient knowledge or understanding of ADHD. Because of this, it’s always best to work with an ADHD coach, especially in the workplace.

An experienced ADHD coach likely has a deeper understanding of how ADHD affects your performance and how you can overcome the obstacles you face at work.

ADHD Coach Credentials

While searching for an ADHD coach, you may come across different credentials.

Organizations like the International Coaching Federation (ICF) and the Professional Association for ADHD Coaches (PACC) award these credentials.

Different credentials show the varying levels of experience and training your coach may have. Take, for example, PACC, which offers three levels with requirements as follows:

• Certified ADHD Coach Practitioner (CACP): At least 20 hours of ADHD training and over 150 hours of ADHD coaching experience.
• Professional Certified ADHD Coach (PCAC): Over 40 hours of ADHD-specific training and over 600 hours of ADHD coaching experience
• Master Certified ADHD Coach (MCC): Over 80 hours of ADHD-specific training and over 2000 hours of ADHD coaching experience

Note that ICF-certified coaches may not necessarily have ADHD-specific training or experience, unlike PACC-certified coaches.

How to Find an ADHD Coach

Since the coaching profession isn’t regulated, it’s worth investing a little time in finding a trained professional that’s right for you.

Apart from your coach’s credentials, there are other factors to consider.

Let’s walk through the process of finding an ADHD coach, with a few simple steps to narrow down your options and find a good fit.

1. Make a List of Your Goals for Coaching

Every person experiences ADHD differently. And the person who understands your situation best is none other than you! So, reflect on what you would like to get out of your coaching sessions.

What do you need help with? Where would you like to be in your life when your coaching process is complete?

Make a list: Think of five goals before moving on to the next step.

Here are examples of ADHD coaching goals. Feel free to pick a few to get your list started.

• To focus on your long-term business or career goals
• To break the cycle of procrastination and avoidance
• To find the right balance between rest, work, family, and keeping healthy
• To receive unbiased and direct feedback on your progress
• To control your impulses better
• To be accountable to someone who understands the nature of ADHD but will not tolerate any excuses
• To redefine your vision and goals
• To be more productive at work
• To submit your work projects on time

2. Note the Characteristics You Want in an ADHD Coach

There are a few factors to consider when selecting a coach you will feel comfortable with. After all, you’ll be sharing a lot of personal experiences and honest conversations during coaching.

These are some factors to keep in mind:

• Gender: Some people may feel apprehensive about opening up to someone of a different gender, and that’s perfectly fine.
• Relatability: You might have a specific need for understanding about your sexual orientation or your religion. Or maybe you’d like a coach with a similar cultural background who understands your generational practices, traditions, and unique challenges.
• Spoken languages: Some coaches speak more than one language, which may be helpful if English isn’t what you’re most comfortable with.
• Years of experience: It’s always best to ask if your coach has experience working with adult ADHDers.
• Personal experience: A coach who has a family member with ADHD or some form of personal experience with ADHD may understand your challenges better.
• Location: Consider whether you’d prefer in-person or virtual sessions. Some coaches only offer face-to-face sessions, while others provide both options. Also, consider the location if you opt for in-person meetings.

3. Create a List of Potential Coaches

There are several ways to find a professional who provides ADHD coaching for adults.

Create a list: Using some of the resources provided below, list three potential coaches.

Here are a few ways to start your search:

• Get a list of local coaches from a hospital or healthcare provider in your area.
• Look for a coach online. A quick Google search may draw up possible leads in your area.
• Look at directories of coaches put together by various organizations.

Here are a few online resources to get you started:

• Attention Deficit Disorder Association (ADDA) Professional Directory
• ADHD Coaches Organization (ACO) Directory of ADHD Coaches
• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) Professional Directory
• Professional Association for ADHD Coaches (PAAC) Registry
• ADD Coach Academy (ADDCA) Coach Directory

These directories usually provide a summary of the coach’s experience, training, education, and contact details. But you can gather more information about the coach by reviewing their personal website.

4. Set up an Intro Call with Potential Coaches

You now have a list of three different coaches who more or less match your listed characteristics.

The next step is to send them a message and arrange a time for a preliminary call. Most coaches offer a free 15-30 minute consultation.

You may want to give them a heads-up of what some of your goals are so they can determine if they’re a good match for you or not.

5. Create a List of Questions for Your ADHD Coach

It’s best to have a list of questions prepped for the interview. That way you don’t forget anything important!

Now it’s time to create one last list!

Make a list: Go through your list of goals and preferred characteristics, and note down 5-10 questions you can ask to evaluate whether the coach can meet them.

Being organized here is key to helping you find the best ADHD coach. Break the questions up into “Goals, Characteristics, and Logistics.”

Some examples of questions you might want to ask:

• Goals:
  • Have you worked with clients who needed help with impulse control?
  • How would we work on improving my organizational skills?
• Characteristics:
  • How long have you been an ADHD coach?
  • Do you have any personal experience with ADHD?
  • Would you be comfortable speaking Spanish (or another language)?
• Logistics:
  • What are your fees?
  • Do you offer virtual coaching sessions?
  • How long are your sessions?
  • Do you offer any trial coaching sessions?
• Experience:
  • Have you worked with clients who needed help with organization or focus?
  • Do you personally have experience with ADHD?
  • Do you usually work with students, single adults, or parents?

Now it’s time to prepare for the call.

6. Prepare for the Day of the Call

Here are some things to prepare before the call.

• Have a notepad or device at hand to take notes.
• Have your list of questions ready.
• Find a quiet place with no distractions.
• Get a glass of water.
• Set up your video call program and check your microphone, camera, and Internet connection.
• Set your mobile phone on silent or airplane mode before the call begins.

Most importantly – remember that you’re the one hiring here. The point is to evaluate whether the coach is suitable for you, not to gain their approval. So don’t worry about making them like you!

7. Evaluate the Coaching Fit

During the call, take short notes of each coach’s experience, fees, and areas of expertise.

Assess how they made you feel throughout the call:

• Did you feel that you could ask questions without judgment?
• Were you comfortable sharing your goals and needs with the coach?

Once you’ve shortlisted one or two of your favorite coaches, you may arrange a trial coaching session with them to better gauge if they’re a good fit.

Understanding the Costs of ADHD Coaching

The rates of ADHD coaching vary widely. It typically ranges from $300 to over $700 a month.

While ADHD coaching is likely not covered by insurance, you may consider other ways to reduce your payment.

For instance, you may request ADHD coaching as a workplace accommodation from your Human Resources department. They might be able to cover this cost.

If you’re self-employed, writing coaching off as a business expense is also possible, making it tax deductible.

The Return on Investment for ADHD Coaching

ADHD coaching can be a worthy investment, especially if it helps to equip you with the skills you need to advance in your career. This, in turn, can lead to a bump in your salary.

Additionally, a skilled coach can guide you in improving your organization, focus, and impulse control. With this, you may be able to avoid consequences or mistakes that could drain your wallet.

It’s no surprise that ADHD coaching can yield a decent return on investment. After all, research has proven its benefits.

For instance, a study on the efficacy of ADHD coaching for adults evaluated its impact on 22 different ADHD symptoms. These included difficulty focusing, impulsiveness, forgetfulness, and emotional outbursts.^[3]

Findings showed that ADHD coaching had both short-term and longer-term positive effects on these ADHD symptoms.^[3]

To Get the Most Out of Coaching: Be Coachable!

Finding a coach starts with having your own goals and needs listed out. Follow this up with some research – but give yourself a time limit and select a handful of coaches to evaluate.

Then, use this guide to interview your favorite candidates and get the information you need to make a decision.

But here’s the most important step:

Reflect on whether you’re coachable and ready to commit. This ensures you get the most out of your sessions, money, and time.

So, are you ready to embrace change, try new strategies, and be an active participant in improving your life?

If you answered “yes,” you’re ready to find the best ADHD coach to help you accomplish your goals!

If you’re not ready for coaching, but you’re still eager to start taking control of your ADHD, check out ADDA+.

Through ADDA+, you’ll gain access to accurate and comprehensive resources, guides, and courses for managing ADHD. You’ll also join a supportive community of adult ADHDers. This serves as a safe and non-judgmental space to share and learn.

References:

[1] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960

[2] Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC psychiatry, 17(1), 302. https://doi.org/10.1186/s12888-017-1463-3

[3] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960

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“I try to do the reading for my college classes, but so often my mind just wanders.”

“I am having some trouble at work because my mind keeps wandering during meetings and I can’t participate effectively.”

If you have ADHD, you probably recognize these types of concerns. Daydreaming or mind-wandering are frequent experiences with ADHD. These symptoms can interfere with your day-to-day functioning and activities and can lead to frustration and even embarrassment at times.

Previous research has demonstrated a link between mind-wandering and symptoms of ADHD. A recent article by Franklin and colleagues in Journal of Attention Disorders examined the relationship of ADHD symptoms to mind-wandering in detail. In this study, the researchers also looked at what they termed “detrimental” mind-wandering (being stuck dwelling on a problem, for example) as well as being aware of one’s own mind-wandering. Awareness of one’s thinking is called “meta-awareness.”

You can read below about this study and its findings, or just skip down to the “tips” section if you prefer.

Originally published on June 24th, 2015, this article was updated and republished on September 17th, 2022.

The research study

The study by Franklin and colleagues included 105 adults, 77 of whom were female, with an average age of 23 years. Study subjects were recruited from fliers posted on the campus of the University of British Columbia. There were some financial incentives for participation.

Study participants were not formally diagnosed with ADHD. Instead, ADHD symptoms in the participants were assessed using two ADHD scales. It’s important to note that we don’t know if any of the participants were actually diagnosed with ADHD.

Mind-wandering was observed in a lab setting, while participants completed tasks such as reading, as well as during participant’s daily life activities.

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Key study findings

It will probably not surprise you to learn that study participants with higher scores on the ADHD symptom scales demonstrated more mind wandering, more “detrimental” mind-wandering, and less strategic or future planning-oriented mind-wandering.

Higher ADHD symptom scores were also related to lower scores on meta-awareness measures. That is, participants with higher ADHD scores were less likely to be aware of mind-wandering when it occurred. This lack of awareness led to more detrimental effects.

The Franklin study suggests that an individual struggling with a wandering mind can build self-awareness – or mindfulness – skills to help his or her brain stay on track.

Finally, this study suggests a positive finding about ADHD: there may be a relationship between ADHD symptoms and creative mind-wandering, and possibly a more rich internal life as well. Mind-wandering has its benefits!

Tips for managing mind-wandering

This study suggests that strategies improving meta-awareness – or mindful awareness – of mind-wandering may have a beneficial impact. Here are some strategies that might help:

1. Use of interrupting alarms

Set a phone alarm, smart watch, or kitchen timer, to ring at 5-15 minute intervals. When the alarm rings, ask yourself if you are on task. If yes, celebrate and continue! If no, you can choose to get back on task. Either way, re-set the alarm.

Mindfulness practices

 Mindfulness simply means having full awareness of your thoughts, feelings and actions in the present moment. Becoming more mindful can assist awareness of and attention to what you are thinking or doing at any point in time. Mindfulness can be developed through practice of certain meditations and exercises (see Resources below) that help train awareness and attention. The more one practices mindfulness meditation and exercises—even brief practice sessions, such as 5-10 minutes of meditation several days a week—the easier it can become to notice your thoughts and to bring yourself back from a distracting thought to the task at hand.

 One specific mindfulness practice, called STOP, focuses on pulling your attention into the present moment. Here’s how it works:

S – Stop what you are doing/thinking

T- Take a deep breath

O – Observe what you were doing, thinking, feeling

P – Proceed with choice, either return to what you had intended to be doing or decide to consciously shift to another task.

 Self-talk

 Developing self-talk about sticking to a task can help curb mind-wandering. For example, when starting a task, tell yourself “I am going to be doing (name of task) now.” You might even include how long you intend to be doing it: “I am going to spend the next 20 minutes doing (name of task).” Then, periodically check in to see if your action is matching your intention: ”Am I doing (name of task)?” If you are, pat yourself on the back and stick with it! If you are not, you can choose to get back to it: “OK, I am going to get back to (name of task) for 10 more minutes.” This self-talk can help keep you on-track.

 Bonus: Combining the use of alarms, mindfulness practices and self-talk can be especially powerful in addressing distraction and mind-wandering.

Finally, let’s not forget to celebrate the benefits of mind-wandering for creative thinking and a rich internal life. You might even want to set aside some time in your schedule to let your mind wander on purpose. You may come up with some great ideas or interesting solutions to problems you’ve been facing!

 After all, “Not all those who wander are lost.” – J.R.R. Tolkien

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

Resources for developing mindfulness include:

• Lidia Zylowska’s book The MindfulnessPrescription for Adult ADHD,
• A 9-session tele-class I teach on mindfulness and ADHD (see www.lizahmann.com/mindfulness)
• Other mindfulness classes available in your community or online.

Citation:

Franklin, et al. (2014). Tracking Distraction: The Relationship Between Mind-Wandering, Meta-Awareness, and ADHD Symptomatology. Journal of Attention Disorders (online Aug 1, 2014). DOI: 10.1177/1087054714543494

The post Coaches’ Corner: ADHD, Mind-Wandering, and Meta-Awareness: What the Research Says appeared first on ADDA - Attention Deficit Disorder Association.

First, check out the ACO website. They have a listing of qualified coaches and a little bio for each one. There are coaches for almost everything – productivity, career, moms, parenting, relationships, business, health – you name it, it probably exists.

ADDA has a Professional Directory as well.

Pricing is variable – I’ve seen high ticket group programs that cost upward of $500/month, and 1:1 coaches who fall into the same range or more. But I also know coaches who allow clients to pay on a sliding scale.

If you have any friends who’ve worked with a coach, ask for recommendations. I will caution you that there are many people calling themselves, “coaches” on social media, so always ask questions. Here is a link to a whole list of questions you can ask.

The most important thing is finding the right fit. Always ask for a casual info session to feel it out and ask all of your questions. An ethical coach will help you find what you are looking for – you don’t need to pay for referrals.

Hope this helps!

-liz

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In terms of support I will give you two links for coaches:

The ADDA database

The ACO database

Please stay around and attend more support groups within ADDA. I’ve found that peer coaching and support has been a game changer. It looks like you are covering all your bases, educating yourself, and working through the hard stuff. It’s a long and winding road but it’s worth it!

Stay in touch!

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Q: Are there specific coaches or occupational therapists who specialize in legal profession / education–i.e. developing strategies to ‘work around’ the problem area / EF deficit to accomplish the specific tasks and goals unique to that setting (i.e. law school, a specific course like evidence, various practice settings (big law vs. solo) or stages in ones career (new associate vs. partner).

The legal profession is a ‘learned profession’ which means that our ‘value’ is measured / connected not only in the ‘what’ we learn (i.e. content) but how we learn that content (i.e. learning abilities / executive functioning skills) but because our profession is one built on concept of apprecenticeship, it further matters ‘how we effectively teach that knowledge’ (i.e. pedogogy of knowledge) to younger associates and clients.

I’m not sure by reading your email if you are already treating your ADHD or not. But I will assume since you emailed the question through ADDA you have some type of working knowledge.

From what I know, some coaches are very strategy oriented when it comes to ADHD. They will meet with you and help you develop the scaffolding and supports you need to be more successful at work and home. While other coaches will discuss mindset and your beliefs about your ability to manage life with ADHD.

I do know that Casey Dixon specializes in legal professionals, professors, and other ADHDers with demanding careers. I believe she has group programs as well as individual coaching options. I’ve met her and she’s fabulous!

Here is a link to her website – https://www.dixonlifecoaching.com

Also check out the directory from ADDA – https://add.org/professional-directory/

There are some great coaches out there. Just make sure they are trained and certified.

Good luck! I did some research for attorneys years ago, it was no joke.

Keep in touch. I always say, we are stronger together.

-liz

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In his book, “Connect”, prominent psychiatrist and specialist in ADHD, Dr. Ed Hallowell, advises that connecting with others is an essential vitamin in building a healthy, successful life.  It’s a scientific fact that we need one another.  One of his tips for dealing with anxiety is “never worry alone”. The solution to a problem can be found by talking it out with someone who “gets it”.  

I have come to believe that the thought that no one else understands what they are going through is never really true. On any given day many others are experiencing the same lonely thoughts and feelings.  The challenge for ADHDers is to get in touch with people going through similar struggles for mutual help and support.

I attended my first ADDA Conference in Minneapolis in 2008.  What a strange and marvelous sensation to enter a gathering where people simply “got” me and I “got” them. After years of working so very hard to understand and be understood because my brain processes information untypically, I found other ADDA members to help me find words to express my struggles as well as strategies for keeping my life organized.

Since then I’ve also attended the ADDA convention in Detroit in 2013 and the 25th anniversary convention in Orlando in 2014.  While waiting for our shuttle to the airport at the end of the Orlando conference, a few of us gathered around a table and the conversation soon turned to how much it meant to each of us to find this much needed support through other ADDA members.  We began to brainstorm how we might not only continue the marvelous connections made at this conference, but also share with other ADHDers the fact that you are not alone. There are so many of us out there, that “Get You”!

What transpired from this “brainstorm” is that through ADDA, we are able to offer this support and connection in the form of virtual support groups and workshops for ADHDers who have not had the opportunity to meet face to face.

I recently completed a wonderful program in which I led discussions in an eight week Virtual Peer Support Group. In January and February our small group met on Tuesday evenings and got to know each other through our stories.  We dared to ask each other what we have always wanted to know from a fellow ADHDer.  We encouraged each other through sharing our experiences of what we have found helpful and unhelpful with medication, coaching, therapy, and other resources.  We shared according to the principle: never struggle or strategize over your ADHD alone!

Some of the meeting topics were;

• Is It Your ADHD or You; Maximizing Strengths – Minimizing Weaknesses
• Moving on From Good Intentions to Good Efforts
• Relationships; Riding the Roller Coaster of Emotions
• Let Improvement Be a Process; Consistency Isn’t a Given
• Gratitude – Keep It Positive 

Let me assure you that somebody who “gets you” and how ADHD effects your life is just a phone call away! JOIN US NOW!  

Click this link to sign up for the next session. This group will be limited to eight members. Once these positions are filled, you will be put on a waiting list for the next session. As soon as these eight slots are filled we will start meeting on Tuesday evenings at 7:00 pm CST. We will be in touch with the members to help set the agenda by sharing your hot ADHD topics.

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