How Coaching Helps Individuals with ADHD Thrive
- sarah80356
- Oct 14
- 4 min read
Living with ADHD often means navigating a world that isn’t designed for the way your brain works. It can feel like you’re constantly trying to stay on top of time, tasks, and expectations — yet always falling just a little behind.
Lots of the people I work with have previously functioned at a high level, whether that’s through school, university or in their current job, but they also feel totally overwhelmed. They describe feeling that they should be capable and they have lots of fantastic ideas, strong values, lots of motivation, but they struggle to turn those ideas into action. Often one of the most over-riding emotions is that of shame and they feel they should be able to do better, whether that is keep the house tidy, pay the bills, pick their children up on time, do some exercise or just juggle the generally requirements of their work and home life.
That’s where ADHD coaching can make a real difference.
What ADHD Coaching Is — and How It Helps
ADHD coaching is a supportive, practical partnership that focuses on helping you understand your brain and build systems that work with it, not against it.
While therapy often explores emotions and past experiences, coaching is forward-focussed and action-oriented. Together, we look at what’s working, what’s not, and develop clear, realistic tools that help you feel more in control day to day.
In my sessions, we often focus on:
Time management and planning that feels achievable, not rigid.
Breaking tasks into small, doable steps.
Creating accountability that feels supportive, not pressurised.
Building self-awareness and self-trust.
For example, one client found that large projects always felt impossible to start. We worked together to create a “micro-step” approach — breaking each task into tiny actions that could be completed in short bursts of focus. The relief and sense of momentum that followed completely changed how she approached her work.
The Benefits of ADHD Coaching
Every client’s journey looks a little different, but these are some of the most common shifts I see:
Better time management: Learning to plan your days in a way that supports your energy and attention patterns.
Improved organisation: Creating systems that make sense for you — whether that’s digital tools, visual prompts, or good old-fashioned paper lists.
More focus and productivity: Using strategies like time blocking, body doubling or timers to maintain focus without burnout.
Greater self-awareness: Understanding your ADHD traits with compassion, not criticism.
Increased confidence: Focussing on your strengths and seeing progress builds trust in yourself — one small win at a time.
One of my clients recently shared that what changed everything wasn’t just the tools we used — it was learning to see her ADHD not as a flaw, but as a different operating system she could finally understand.
Another client said
It seems really obvious when you say it now, like of course I should do it that way, but I’m 46 and I hadn’t managed to figure it out yet and I wouldn’t have done on my own.
Is an ADHD Coach Worth It?
It’s a question I’m often asked — and the truth is, it depends on what you’re looking for.
Medication and therapy can be hugely beneficial, but coaching fills a specific gap. It gives you practical, structured support for everyday life: how to plan, prioritise, follow through, and recover when things don’t go to plan.
My clients often tell me that coaching gives them a sense of clarity and calm they didn’t realise was possible — not because everything suddenly becomes easy, but because they finally have tools that work for them.
Practical Tools and Strategies We Use
Some of the techniques I regularly use with clients include:
Time blocking – mapping your day in chunks that match your energy levels.
Task breakdowns – simplifying large goals into smaller, achievable actions.
Visual systems – whiteboards, colour coding, or reminders that keep tasks visible.
Routine building and habit stacking – gentle, flexible structures that create consistency.
Mindfulness and grounding tools – to calm the nervous system and reset focus.
One client and I created a simple morning check-in routine that involved five minutes of quiet planning, reviewing the day’s top priorities, and setting one small, clear intention. That single shift reduced their sense of chaos dramatically.
Finding the Right ADHD Coach
If you’re thinking about ADHD coaching, finding the right fit is key.
Look for someone who understands ADHD deeply and who makes you feel supported, not judged. The relationship should feel collaborative — you bring the self-knowledge, your coach brings the structure and tools. Together, you design strategies that fit your real life.
My approach at Gemma Goodliffe Coaching is always grounded in compassion, structure, and practical tools. I work with clients to build systems that feel realistic and sustainable — never overwhelming and always individualised and personal to you.
Each session is a space to pause, reflect, and reconnect with your own strengths. Whether we’re refining routines, creating focus strategies, or building self-confidence, my aim is always to help you find more clarity and calm in the day-to-day.
For more information on how to chose a coach – please see my previous blog post: 5 Signs You are Ready for Coaching: And how to choose the right coach for you
A Final Thought
ADHD coaching isn’t about trying harder — it’s about trying differently.
When you understand how your brain works and build systems that support it, life starts to feel less like firefighting with adrenaline rushing and instead it feels less overwhelming, calmer and like you are in control. You begin to experience clarity, and confidence — and that’s where real fulfilment begins.
If you’d like to explore how ADHD coaching could support you, you can find out more via my website or book a FREE Discover Call
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