ADHD coaching: A simple guide to what it is and how it can help

If you’ve been offered ADHD coaching through Access to Work, or heard elsewhere that it might be useful, I hope this guide helps you better understand what it is and how it can help.

What is ADHD Coaching?

ADHD coaching offers a supportive, collaborative space to explore how your brain works, what challenges you face and what helps you thrive. Most people find that ADHD coaching includes a blend of things from practical strategies that improve executive function (e.g organisation, time management) to reducing overwhelm, building confidence, and learning to work with (rather than against) their ADHD. The balance looks different for everyone. It’s not about giving instructions or fixing you.

What is an ADHD coach?

As a certified ADHD coach, and someone with ADHD myself, I am trained and experienced in the challenges - and joys - of being neurodivergent (whilst recognising that we all experience our neurodivergence and life generally in our own individual way). For me, ADHD coaching requires the coach to have things like:

• a deep, nuanced understanding and appreciation of the ADHD experience - including the emotional, cognitive and practical realities of living with ADHD - while recognising that everyone’s experience is unique

• specialist knowledge in areas such as executive function, energy management, masking, self esteem and shame - all in the context of ADHD, and without assuming how these show up for any individual

• the ability to work collaboratively and flexibly - creating a supportive, non‑judgemental relationship and a safe environment where the client feels safe to be, and to become.

Deciding what to work on.

Like any coaching process, ADHD coaching begins with exploring your circumstances, priorities and what you’d like support with. The work (or “process”) is tailored to your individual needs, your pace, and your lived experience.

Some people arrive with a very clear sense of what they want to focus on — a goal they’re working towards, a challenge they want to navigate, or a specific aspect of their ADHD they’d like support with. Others find it much harder to identify where to begin, especially if you’re familiar with decision overwhelm or the feeling that everything is urgent at once (ever heard of the Donkey Paradox?!). If that’s the case, your coach will help you find a starting point through thoughtful conversation and, if helpful, a range of coaching tools and techniques.

Whatever emerges, it’s simply a starting point - not a commitment - and the coaching process will unfold from there.

Choosing the right coach

Choosing a coach is personal. Here are a few things it’s helpful to consider.

• A good connection: Notice how you feel talking to them. Did you feel comfortable, heard, and not rushed? A discovery call is a great way to test this. Don’t be afraid to speak to a few as we are all different.

• Accreditation and professionalism: Accreditation is different to certification — accreditation is the higher standard and involves ongoing assessment of practice. Coaches should be accredited by a recognised body (e.g. EMCC, ICF, or the Association for Coaching), have regular supervision, hold insurance, and follow GDPR and an ethical code. They should be able to provide evidence of this upon request.

• Relevant knowledge and experience: Your coach doesn’t need specialist knowledge of your job or industry. But ADHD coaching does require an understanding of ADHD — its challenges and its strengths — while still recognising that each person’s experience is unique. Specialist neuroinclusive or ADHD specific training is really beneficial. Don’t be afraid to ask potential coaches about their knowledge and experience.

• Clarity about how they work: They should be able to explain their style, what sessions might involve, and how they tailor their approach.

There’s no single “right” coach… But have some conversations, trust your instincts, ask questions, and allow yourself to choose someone who feels genuinely supportive.

Coaching isn’t about having everything worked out — it’s often just about starting a conversation and seeing where it leads. And please do get in touch if you think I might be a good fit for you.