What Is ADHD Coaching?

ADHD coaching is a specialized form of coaching that focuses on helping individuals with Attention-Deficit/Hyperactivity Disorder (ADHD) manage their symptoms and improve their daily functioning.

It is a collaborative process between the coach and the client, aimed at identifying the client’s strengths and challenges, setting goals, and developing strategies to achieve those goals.

ADHD coaching is based on the principles of cognitive-behavioral therapy (CBT) and psychoeducation, and it addresses the core symptoms of ADHD, such as inattention, hyperactivity, and impulsivity, as well as the associated challenges in areas like time management, organization, and problem-solving.

Anyone who has ADHD or suspects they may have ADHD can benefit from having a coach. Specifically, ADHD coaches can be helpful to individuals who may be struggling with managing the demands of their job, home life, or academic course.

Having an ADHD coach may be an effective alternative to more traditional ADHD management options such as medications or psychotherapy.

How Can Coaches Help People with ADHD?

ADHD coaches can help people with ADHD in several ways:

1. Psychoeducation: Coaches provide clients with information about ADHD, its causes, and how it affects their daily lives. This helps clients develop self-awareness and a better understanding of their unique challenges.
2. Goal setting: Coaches work with clients to set specific, measurable, achievable, relevant, and time-bound (SMART) goals based on their individual needs and aspirations.
3. Skill development: Coaches teach clients practical strategies to manage their symptoms and improve their functioning in areas such as:
   • Time management
   • Organization
   • Planning and prioritization
   • Task initiation and completion
   • Emotional regulation
   • Social skills
4. Accountability and support: Coaches provide regular check-ins and follow-ups to ensure clients stay on track with their goals and action plans. They offer encouragement, feedback, and support throughout the process.
5. Strengths-based approach: Coaches help clients identify and capitalize on their strengths, talents, and interests. They encourage clients to use their strengths to overcome challenges and achieve their goals.
6. Collaborative problem-solving: Coaches and clients work together to identify obstacles and develop creative solutions to overcome them. This collaborative approach fosters a sense of ownership and empowerment in the client.
7. Customized strategies: Coaches tailor their approach to each client’s unique needs, preferences, and learning style. They may use various tools and techniques, such as visual aids, metaphors, or experiential activities, to engage clients and facilitate learning.

By addressing the core challenges of ADHD and empowering clients with knowledge, skills, and support, ADHD coaches help individuals with ADHD lead more organized, productive, and fulfilling lives.

Examples of ADHD coaching strategies

Below are some specific strategies that are explained by ADHD coach Karen McGill, which can help coach people with ADHD to manage several areas of their lives:

Managing overwhelm

ADHD coach Karen McGill provides a framework for understanding and managing overwhelming feelings, which is common for people with ADHD.

To help identify the source of overwhelm and find solutions, Karen introduces the STICKS framework:

1. State: Examine your emotional and physical state. Factors like lack of sleep, hunger, or emotional dysregulation can exacerbate overwhelm. Taking care of basic needs can help regulate emotions and improve attention.
2. Thinking: Analyze your thoughts that might be driving or exacerbating the feeling of overwhelm, such as perfectionism, self-doubt, or black-and-white thinking. Challenge these limiting beliefs and try to neutralize them.
3. Interest: ADHD brains are interest-driven, so if a task is boring, it can be challenging to execute. Find ways to make the task more interesting or reconnect with its meaning, value, or benefits.
4. Clarity: Ambiguity can be overwhelming for individuals with ADHD. Seek clarity by asking questions about expectations, what “done” looks like, and what success means for the task at hand.
5. Knowledge: If you lack the skills to complete a task, approach it with curiosity rather than shame. Assess the risk of attempting the task, seek help if needed, and utilize resources like tutorials to gain the necessary knowledge.
6. Structure: Lack of structure can contribute to overwhelm. Create structure by using to-do lists, calendars, and setting clear expectations about the time required for tasks. Advocate for yourself by communicating with others about priorities and boundaries.

By identifying the root causes of overwhelm using the STICKS framework, individuals with ADHD can take action to regulate their emotions, bring their attention back online, and move forward with confidence and clarity.

If the expectations placed on an individual are genuinely unrealistic, they can use these tools to advocate for themselves and find a solution.

Improving productivity

One of the key strategies that Karen McGill recommends for improving productivity is establishing a weekly rhythm or routine.

This involves assigning specific tasks or activities to each day of the week, creating a consistent structure that reduces decision fatigue and cognitive load.

Implementing a Weekly Routine:

1. Identify your core tasks or responsibilities: Make a list of the essential tasks you need to accomplish each week, such as content creation, meetings, errands, or self-care activities.
2. Assign tasks to specific days: Allocate each task to a particular day of the week based on your energy levels, preferences, and external deadlines. For example, you might dedicate Mondays to content creation, Tuesdays to meetings, and Wednesdays to administrative tasks.
3. Be consistent: Stick to your assigned tasks each day, allowing them to become a habit over time. Consistency is key to reducing the mental effort required to initiate and complete tasks.
4. Allow for flexibility: While maintaining a consistent routine, be open to making adjustments as needed based on changing priorities or unforeseen circumstances.

By implementing a weekly rhythm or routine, individuals with ADHD can create an external structure that supports their productivity, reduces cognitive load, and helps them progress towards their goals more consistently.

Creating a routine

Karen McGill emphasizes the importance of preparing for a successful morning routine the night before.

This involves establishing a consistent bedtime and automating the tasks that need to be completed before going to sleep.

Implementing a Night-Before Routine:

1. Set a consistent bedtime: Aim to go to bed at the same time each night, such as 10 pm, to regulate your sleep schedule and ensure you get enough rest.
2. Complete necessary tasks: Identify the tasks that need to be done before bed, such as giving pets their medications, cleaning the kitchen, or preparing for the next day. Allocate sufficient time to complete these tasks without rushing.
3. Establish a bedtime routine: Develop a calming and consistent bedtime routine that helps you wind down and prepare for sleep. This may include activities like reading, journaling, or practicing relaxation techniques.
4. Minimize distractions: Place your phone away from your bed to avoid the temptation to scroll through social media or check emails, which can interfere with falling asleep.

By intentionally setting the stage the night before, individuals with ADHD can create a foundation for a more successful and less stressful morning routine. This, in turn, supports better focus, productivity, and well-being throughout the day.

Benefits of Coaching

ADHD coaching has numerous benefits for individuals with ADHD:

1. Improved trait management: Coaching helps clients develop strategies to manage their ADHD traits, such as inattention, hyperactivity, and impulsivity. This can lead to better functioning in daily life.
2. Enhanced executive functioning: Coaching addresses challenges in executive functioning, such as time management, organization, planning, and problem-solving. Clients learn practical skills to overcome these challenges.
3. Increased self-awareness and self-acceptance: Through psychoeducation and self-exploration, coaching helps clients develop a better understanding and acceptance of their ADHD. This can lead to improved self-esteem and self-advocacy.
4. Greater productivity and goal achievement: Coaches help clients set and work towards realistic goals, leading to increased productivity and a sense of accomplishment.
5. Better relationships and communication: Coaching can help clients improve their social skills, communication, and relationships with others. This can lead to more positive interactions and support systems.
6. Reduced stress and anxiety: By developing coping strategies and improving their functioning, clients may experience a reduction in stress and anxiety related to their ADHD.

How effective is ADHD coaching?

Research suggests that ADHD coaching can be an effective intervention, leading to improvements in ADHD symptoms, executive functioning, and overall quality of life.

One study evaluated 148 college students who underwent an 8-week ADHD coaching program and found significant gains in learning and study strategies, self-esteem, satisfaction with school and work, and a reduction in emotional distress. The largest improvements were seen in time management and concentration.

Another study utilized a large college-age sample with a no-treatment comparison group and found that 6 months of ADHD coaching resulted in higher scores on study skills and learning strategies.

However, it’s important to note that while these findings are encouraging, more research is needed to establish the long-term effectiveness of ADHD coaching and to determine which specific coaching techniques are most beneficial.

The current body of research on ADHD coaching, while promising, consists mostly of small sample sizes and limited outcome measures.

In summary, the available evidence suggests ADHD coaching is a potentially effective intervention for college students, with studies demonstrating improvements in ADHD symptoms, executive functioning, study skills, and well-being.

However, larger scale and longitudinal studies are needed to strengthen the evidence base and identify the most potent aspects of ADHD coaching.

Considerations

While ADHD coaching can be highly beneficial, there are some limitations and considerations to keep in mind:

Limitations:

• Coaching is not a substitute for medical intervention or psychotherapy. Some individuals with ADHD or co-occurring mental health conditions may require additional support.
• The effectiveness of coaching may vary depending on the individual’s readiness to change, level of engagement, and the coach’s expertise.
• Coaching can be time-consuming and require a significant commitment from the client to attend sessions and implement strategies.
• The long-term effectiveness of coaching is not yet well-established, and more research is needed.

You may consider ADHD coaching if you:

• Have a diagnosed or suspected ADHD and want to learn strategies to manage your symptoms and improve your functioning.
• Are motivated to make changes in your life and willing to actively participate in the coaching process.
• Want a collaborative, strengths-based approach that empowers you to set and achieve your goals.
• Are looking for support and accountability to help you stay on track and overcome challenges.

It may be helpful to consult with a mental health professional or ADHD specialist to determine if coaching is appropriate for your specific needs and circumstances.

They can also help you find a qualified ADHD coach who has experience working with individuals with similar challenges.

Remember, ADHD coaching is a collaborative partnership that requires your active participation and commitment. It is not a quick fix, but rather a process of self-discovery, skill-building, and growth.

How is Coaching Different from Therapy?

While ADHD coaching and psychotherapy share some similarities, there are key differences between the two approaches:

1. Focus: Coaching focuses on the present and future, helping clients set and achieve specific goals related to their ADHD. Therapy often explores the past and addresses deeper emotional and psychological issues.
2. Approach: Coaching takes a more practical, action-oriented approach, teaching clients concrete strategies to manage their symptoms and improve their functioning. Therapy often focuses on insight, emotional processing, and healing.
3. Relationship: Coaching involves a collaborative partnership between the coach and client, with the coach serving as a supportive guide and accountability partner. Therapy often involves a more hierarchical relationship, with the therapist as an expert.
4. Duration: Coaching is typically shorter-term and more solution-focused, while therapy may be longer-term and address more complex issues.

However, there is often overlap between coaching and therapy, and many ADHD coaches have a background in mental health. The right approach depends on the individual’s specific needs and goals.

Some people may benefit from a combination of coaching and therapy to address both practical skills and underlying emotional challenges related to their ADHD.

References

Ahmann, E., Tuttle, L. J., Saviet, M., & Wright, S. D. (2017). A descriptive review of ADHD coaching research: Implications for college students. Journal of Postsecondary Education and Disability, 31(1), 17-39.

Field, S., Parker, D. R., Sawilowsky, S., & Rolands, L. (2013). Assessing the Impact of ADHD Coaching Services on University Students’ Learning Skills, Self-Regulation, and Well-Being. Journal of Postsecondary Education and Disability, 26(1), 67-81.

Prevatt, F., & Levrini, A. (2015). An overview of ADHD. In F. Prevatt & A. Levrini, ADHD coaching: A guide for mental health professionals (pp. 9–24). American Psychological Association. https://doi.org/10.1037/14671-002

Prevatt, F., & Levrini, A. (2015). Underlying principles and procedures used in ADHD coaching. In F. Prevatt & A. Levrini, ADHD coaching: A guide for mental health professionals (pp. 33–44). American Psychological Association. https://doi.org/10.1037/14671-004

Prevatt, F., & Levrini, A. (2015). Specific strategies for ADHD coaching. In F. Prevatt & A. Levrini, ADHD coaching: A guide for mental health professionals (pp. 83–108). American Psychological Association. https://doi.org/10.1037/14671-007

Prevatt, F., & Levrini, A. (2015). A history and overview of ADHD coaching interventions. In F. Prevatt & A. Levrini, ADHD coaching: A guide for mental health professionals (pp. 25–31). American Psychological Association. https://doi.org/10.1037/14671-003

Prevatt, F., & Yelland, S. (2015). An empirical evaluation of ADHD coaching in college students. Journal of Attention Disorders, 19(8), 666-677.