ADHD Coaching

What is ADHD Coaching?

Attention deficit hyperactivity disorder (ADHD) Coaching is a collaborative, goal-oriented approach designed to support individuals with ADHD or ADHD-like symptoms in addressing specific challenges and achieving personal goals. According to Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) (2018), many ADHD coaches work closely with their clients to navigate the effects of ADHD on academic, vocational, emotional, and interpersonal areas.

A licensed mental health professional typically undergo ADHD coach training. Many coaches are then recognized by organizations such as the Professional Association of ADHD Coaches (PAAC), or the International Coaching Federation (ICF). This formal training ensures that coaches have ADHD-specific training to address unique client needs effectively.

ADHD Coaching programs often start with a trial coaching session to establish client needs and expectations. The best ADHD coach understands the importance of the coaching relationship, creating a safe space where clients can reflect and discover solutions. The coaching process is highly individualized, with a licensed mental health provider providing continuous encouragement, feedback, and practical suggestions to help clients stay accountable.

Goals of ADHD Coaching

The primary goals of ADHD Coaching revolve around empowering ADHD clients to reach their full potential while navigating the unique challenges posed by adult ADHD. ADHD Coaching is a collaborative and supportive process, where the coach and client work together to identify specific, achievable goals. Through structured coaching sessions, clients learn to develop self-awareness, essential for understanding their strengths and weaknesses. This self-awareness forms the basis for building effective systems and strategies tailored to their individual needs.

ADHD coaches, often members of the ADHD Coaches Organization, use various techniques, including cognitive behavioral approaches and learning strategies, to foster personal growth. These techniques help clients improve their communication skills, enhance self-esteem, and address underlying mental health issues. The coaching process is particularly beneficial for college students and young adults, who may face unique academic and social challenges.

5 ADHD Coaching techniques and exercises

Coaching techniques tailored for individuals with ADHD can greatly enhance learning, productivity, and overall life management. These methods leverage interactive and practical strategies to engage clients. Below are five techniques and exercises widely used in ADHD Coaching, according to Prevatt & Levrini (2015):

1. ADHD life wheel

The ADHD life wheel is a specialized version of the traditional life wheel, tailored to address ADHD-specific challenges. This visual tool helps clients gain perspective on various facets of their lives, such as time management, relationships, and work-life balance. Completing this exercise early in the coaching process establishes a baseline, aiding in developing realistic and personalized goals. The ADHD Life Wheel can be revisited at different stages to assess progress and shifts in priorities.

2. Inspiration toolbox

ADHD Coaching often benefits from hands-on, kinesthetic learning approaches, and the inspiration toolbox is an excellent example. Clients create a physical box, such as a decorated shoebox, to store index cards with motivational quotes, strategies, and helpful reminders they collect throughout their sessions. The idea is to build a collection of varied techniques that can be used when a particular approach no longer works, ensuring clients have an array of strategies to support their goals beyond coaching.

3. Decision-making table

Decision-making can be challenging for individuals with ADHD due to impulsivity or difficulty organizing thoughts. The decision-making table helps clients systematically assess their choices by writing down each option's pros, cons, and potential outcomes. This structured approach reduces the overwhelm of making decisions and encourages clients to slow down and think through their choices.

4. Juggling exercise

The juggling exercise is an interactive way to demonstrate multitasking challenges for individuals with ADHD. By physically juggling balls or objects, clients can experience firsthand how juggling too many tasks at once makes it difficult to maintain focus and performance. The exercise reinforces the understanding that mental juggling—switching between multiple tasks—requires significant cognitive effort and often reduces effectiveness.

5. Processing exercise

The processing exercise is designed to help clients become aware of their cognitive processing styles, whether they lean toward simultaneous or sequential thinking. Many individuals with ADHD naturally process information all at once, which can be mentally exhausting and lead to disorganization. This exercise involves simple tasks that require switching attention and processing differently, showing clients the contrast between these styles.

How ADHD Coaching may benefit clients

ADHD Coaching is a powerful approach designed to help individuals with ADHD harness their strengths, manage their challenges, and enhance their daily functioning. Unlike general life coaching or wellness coaching, ADHD Coaching specifically targets the unique hurdles associated with ADHD, making it particularly impactful. Below are key benefits that showcase how an ADHD coach helps clients unlock their potential and improve their quality of life.

Improved executive functioning skills

Executive functions include planning, organizing, and time management—areas that many clients with ADHD find challenging. A skilled coach provides strategies tailored to the individual's needs, enabling them to better manage daily tasks and long-term projects. With structured support, many clients experience noticeable improvements in their ability to prioritize tasks and meet deadlines effectively.

Enhanced emotional control

A trained professional helps clients develop tools for emotional control, teaching them how to recognize emotional triggers and respond in healthier ways. This coaching benefit helps adults develop better emotional resilience, improve interpersonal relationships, and contribute to greater personal well-being.

Increased self-efficacy

Many clients come into coaching feeling defeated by past work or personal responsibilities struggles. Through targeted exercises and positive reinforcement, ADHD Coaching helps instill a sense of confidence and self-belief. Most coaches work closely with clients to set achievable goals and celebrate progress, fostering a mindset that shifts from "I can’t" to "I can."

Reference

Children and Adults with Attention-Deficit/Hyperactivity Disorder (2018, April 3). Coaching. https://chadd.org/about-adhd/coaching/

Prevatt, F., & Levrini, A. (2015). ADHD coaching: A guide for mental health professionals. American Psychological Association. https://doi.org/10.1037/14671-000