What is an Adult ADHD Coach?

As a clinical psychologist and ADHD coach, I have a clinical focus in working with adults living with ADHD. In this blog, I’ll explain what ADHD coaching is, how it differs from therapy, and how it can provide practical support for the real-life challenges ADHD presents.

Understanding the ADHD Brain: Dopamine and Motivation

ADHD is a neurodevelopmental condition that impacts the brain’s executive functioning system — particularly around attention, motivation, and emotional regulation.

One key element is dopamine, a neurotransmitter involved in reward processing and focus. Adults with ADHD often have lower or irregular dopamine activity in certain brain regions, which makes it more difficult to initiate or complete tasks that aren’t stimulating or urgent.

This neurological difference can result in challenges such as:

• Procrastination
• Impulsivity
• Distractibility
• Difficulty maintaining consistent motivation

Understanding this underlying neurobiology allows us to develop strategies that work with the brain rather than against it.

What Is ADHD Coaching?

ADHD coaching is a focused form of coaching that helps individuals identify their goals, understand how their ADHD shows up in daily life, and implement strategies to support follow-through and executive functioning.

Unlike general life coaching, ADHD coaching is tailored specifically to the neurological and behavioural patterns of ADHD.

In sessions, the focus is on practical solutions and accountability. Clients learn to build sustainable systems for:

• Time management
• Planning and organisation
• Task initiation
• Emotional regulation

Coaching is forward-focused and goal-oriented, with strategies grounded in behavioural science and executive functioning support.

What We Work On Together

Sessions are structured, supportive, and collaborative. Together, we work to:

• Identify individual strengths and challenges
• Break down complex tasks into manageable steps
• Create systems to reduce overwhelm and increase consistency
• Build awareness of patterns like time blindness or emotional dysregulation
• Strengthen accountability and self-management skills

How Coaching Differs from Therapy

While therapy and coaching can complement each other, they serve distinct purposes.

• Therapy often focuses on emotional healing, exploring the past, and addressing mental health conditions.
• Coaching focuses on the present and future — developing systems and behaviours that help individuals achieve their goals.

As a clinical psychologist trained in both therapeutic and coaching modalities, I integrate both perspectives when appropriate. Some clients benefit from emotional processing and behavioural strategies simultaneously, while others prefer a clear focus on tools, planning, and progress.

The approach is always tailored to your needs.

How Coaching Supports Executive Functioning

Executive functions are the brain’s management skills — including planning, prioritising, organising, shifting attention, and completing tasks. ADHD commonly disrupts these functions, leading to difficulties in work, home, and daily routines.

In coaching, we assess which executive functions are most impacted and develop targeted strategies.

Common Coaching Strategies Include:

• Planning and prioritising:
  Using visual tools such as time-blocked calendars or prioritisation matrices
• Task initiation:
  Employing activation strategies like timers, external prompts, or structured routines
• Sustaining attention:
  Creating focused work environments and managing distractibility
• Emotional regulation:
  Developing self-awareness techniques, reframing strategies, and coping tools
• Goal tracking:
  Using weekly accountability check-ins and progress reviews

All strategies are tailored to your context — your goals, preferences, and real-world challenges.

Case Example: Sarah’s Story

Sarah, a 35-year-old professional, sought ADHD coaching after receiving a late-in-life diagnosis. Her goals included improving work productivity and managing her home environment. She described feeling constantly behind and unable to stay on top of her responsibilities.

In coaching, we began by creating a structured routine for managing her email inbox and prioritising tasks. We introduced short, timed work sessions, used visual project boards, and developed a reset routine for her home environment.

Over several months, Sarah reported significant improvements in:

• Task initiation
• Emotional resilience
• Overall confidence

Most importantly, she no longer felt like she was “just bad at adulting” — she had tools that made life feel manageable and aligned with how her brain works.

Is ADHD Coaching Right for You?

ADHD coaching may be appropriate if you:

• Struggle with organisation, time management, or follow-through
• Want practical tools and strategies to function more effectively
• Prefer structured support with regular accountability
• Are seeking progress in work, routines, or self-confidence

It can be especially effective if you are:

• Recently diagnosed or exploring ADHD traits
• Navigating professional or academic challenges
• Feeling stuck despite past therapy or self-help efforts

Next Steps

ADHD coaching can provide the clarity, structure, and support needed to reduce overwhelm and build momentum.

As a clinician and coach, I offer evidence-based guidance and practical systems designed specifically for adult ADHD.

Book a consult to explore whether ADHD coaching could support your journey.

Helensvale: (07) 5551 0251

Mount Gravatt: (07) 3102 1366

Nerang: (07) 5668 3490

Frequently Asked Questions (FAQs)

1. What does an ADHD coach do for adults?

An ADHD coach helps adults develop practical systems for managing time, staying organised, improving focus, and completing tasks — especially helpful for those balancing work, family, and personal goals.

2. Is ADHD coaching helpful for working professionals?

Yes. ADHD coaching is highly effective for professionals who struggle with deadlines, decision fatigue, time management, or organisation. Coaching builds systems that reduce overwhelm and improve follow-through.

3. What is the difference between ADHD coaching and therapy?

Therapy focuses on emotional healing and past experiences. ADHD coaching is action-oriented and supports day-to-day functioning through tools like scheduling, routines, and planning systems.

4. Can I benefit from ADHD coaching if I was diagnosed later in life?

Absolutely. Many adults seek coaching after a late diagnosis and want practical guidance on what to do next. Coaching offers structure, clarity, and confidence.

5. Do I need a formal ADHD diagnosis to start coaching?

No. ADHD coaching is suitable for anyone who resonates with ADHD-related challenges, even without a formal diagnosis.

6. How does ADHD coaching help with time blindness and forgetfulness?

Coaching uses tools such as time-blocking, visual schedules, external reminders, and accountability structures to improve awareness and consistency.

7. Is ADHD coaching covered by Medicare or private health in Australia?

ADHD coaching itself isn’t covered by Medicare. However, sessions with a registered psychologist may be eligible under a Mental Health Care Plan. Options can be discussed based on your goals.

8. How long does ADHD coaching take to show results?

Many clients notice positive changes within a few sessions. Longer-term benefits typically emerge over 2–3 months as systems become habits and confidence grows.