ADHD Coaching: What Is it and How to Find an ADHD Coach – ADDA

By ADDA Editorial Team

When ADHD is holding you back from achieving the life you want, you need better advice than “Just do it. It’s not that hard.”

You need a safe space to ask questions and find real solutions to your challenges – not more judgment and motivational expressions.

That’s where an adult ADHD coach can help.

ADHD coaching is a non-judgmental partnership. One where you and your coach work together to form helpful strategies to bring you closer to your goals.

Coaching can be a deeply personal and rewarding experience when you find a coach you “click” with. But it’s also important to choose a qualified coach to support you in achieving your goals.

Here’s our step-by-step guide on how to find an ADHD coach that can help you thrive.

1. Make a List of Your Goals for Coaching
2. Note the Characteristics You Want in an ADHD Coach
3. Create a List of Potential Coaches
4. Set up an Intro Call with Potential Coaches
5. Create a List of Questions for Your ADHD Coach
6. Prepare for the Day of the Call
7. Evaluate the Coaching Fit

Originally published on August 21st, 2019, this article was updated and republished on May 16th, 2024.

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What Is an ADHD Coach?

Before diving in, let’s take 60-seconds to ensure we all understand what an ADHD coach is.

An ADHD coach assists people with ADHD build effective strategies to address challenges and manage their lives better. They help their clients develop structure, skills, and action plans to tackle any responsibilities or goals made more difficult by ADHD symptoms.

An ADHD coach may help you improve specific areas of your life, such as:

• Staying organized: This includes learning to set priorities, manage time, keep records, organize your workspace or home, and plan ahead to prepare for challenges.
• Keeping on track: You can learn how to set goals, solve problems, keep yourself motivated, and be persistent with your tasks.
• Managing emotions: You can work on building self-esteem and confidence, improving impulse control, and finding healthy ways to manage stress.
• Improving relationships: Your coach may help you nurture your communication skills, to strengthen relationships with your friends, family, partner, or colleagues.

ADHD coaching alone (or in combination with treatment) can positively impact your task performance, social skills, and emotions.^[1] But the key to reaping these benefits is finding a professional coach who understands your needs and goals.

If at any point this seems like too much to take on, our ADDA+ is a great place to meet people, get a full list of professionals, and have fun while learning how to live with ADHD!

ADHD Coach vs. Therapist

You may be wondering whether a coach or therapist is a better fit for your needs.

Therapists and ADHD coaches are both trained professionals who can help and support adults with ADHD in different ways.

Therapists tend to focus more on the mental health aspects and emotional challenges. This can be extremely useful since ADHD commonly co-exists with other mental health issues, such as anxiety or depression.^[2]

On the other hand, ADHD coaches are experienced in helping ADHDers find practical solutions to their daily challenges. They help their clients develop skills, structures, and strategies to improve their quality of life.

For example, they can provide guidance in setting up a daily routine to overcome ADHD time blindness.

In short, a therapist may be a better choice if you want help managing and understanding your emotions. But if you need more help building life skills, such as time management or organization, it may be best to work with an ADHD coach.

Benefits of ADHD Coaching for Adults

ADHD coaching trains you to build the skills you need to succeed and reach your goals.

Through ADHD coaching, you may experience the following benefits:

• Improved time management and organization
• A deeper understanding and awareness of ADHD and its impact
• Increased motivation at work or school
• Improved communication skills and relationships
• A healthier lifestyle and better sleep
• Better financial management
• Improved impulse control

These benefits can improve your quality of life and help you reach your full academic or career potential.

The Benefits of ADHD Work Coaching

ADHD work coaching enables you to develop routines, strategies, and systems that allow you to overcome and manage the challenges at work.

Here are some possible positive outcomes of ADHD work coaching:

• Gaining a better understanding of how ADHD affects your work
• Learning how to set clear and achievable goals at work
• Exploring and advocating for reasonable work accommodations, such as a conducive environment, skill training, or a personalized schedule, to enhance performance
• Identifying and leveraging your strengths to contribute more to the organization
• Acquiring skills to improve focus, planning, prioritization, organization, impulse control, and emotional control
• Staying accountable during the challenging period of gaining new skills and knowledge

Your ADHD coach may also suggest working with your manager or supervisor to help with goal-setting at the start of the coaching relationship.

This collaboration may also lead to greater ADHD awareness in the workplace.

The Importance of Finding a Qualified ADHD Coach

Finding a good ADHD coach can be tricky. That’s because the coaching profession is not regulated, so anyone can call themselves an ADHD coach. Before working with a coach, it’s important to vet them thoroughly.

It’s also crucial to remember that a generalist coach may not have sufficient knowledge or understanding of ADHD. Because of this, it’s always best to work with an ADHD coach, especially in the workplace.

An experienced ADHD coach likely has a deeper understanding of how ADHD affects your performance and how you can overcome the obstacles you face at work.

ADHD Coach Credentials

While searching for an ADHD coach, you may come across different credentials.

Organizations like the International Coaching Federation (ICF) and the Professional Association for ADHD Coaches (PACC) award these credentials.

Different credentials show the varying levels of experience and training your coach may have. Take, for example, PACC, which offers three levels with requirements as follows:

• Certified ADHD Coach Practitioner (CACP): At least 20 hours of ADHD training and over 150 hours of ADHD coaching experience.
• Professional Certified ADHD Coach (PCAC): Over 40 hours of ADHD-specific training and over 600 hours of ADHD coaching experience
• Master Certified ADHD Coach (MCC): Over 80 hours of ADHD-specific training and over 2000 hours of ADHD coaching experience

Note that ICF-certified coaches may not necessarily have ADHD-specific training or experience, unlike PACC-certified coaches.

How to Find an ADHD Coach

Since the coaching profession isn’t regulated, it’s worth investing a little time in finding a trained professional that’s right for you.

Apart from your coach’s credentials, there are other factors to consider.

Let’s walk through the process of finding an ADHD coach, with a few simple steps to narrow down your options and find a good fit.

1. Make a List of Your Goals for Coaching

Every person experiences ADHD differently. And the person who understands your situation best is none other than you! So, reflect on what you would like to get out of your coaching sessions.

What do you need help with? Where would you like to be in your life when your coaching process is complete?

Make a list: Think of five goals before moving on to the next step.

Here are examples of ADHD coaching goals. Feel free to pick a few to get your list started.

• To focus on your long-term business or career goals
• To break the cycle of procrastination and avoidance
• To find the right balance between rest, work, family, and keeping healthy
• To receive unbiased and direct feedback on your progress
• To control your impulses better
• To be accountable to someone who understands the nature of ADHD but will not tolerate any excuses
• To redefine your vision and goals
• To be more productive at work
• To submit your work projects on time

2. Note the Characteristics You Want in an ADHD Coach

There are a few factors to consider when selecting a coach you will feel comfortable with. After all, you’ll be sharing a lot of personal experiences and honest conversations during coaching.

These are some factors to keep in mind:

• Gender: Some people may feel apprehensive about opening up to someone of a different gender, and that’s perfectly fine.
• Relatability: You might have a specific need for understanding about your sexual orientation or your religion. Or maybe you’d like a coach with a similar cultural background who understands your generational practices, traditions, and unique challenges.
• Spoken languages: Some coaches speak more than one language, which may be helpful if English isn’t what you’re most comfortable with.
• Years of experience: It’s always best to ask if your coach has experience working with adult ADHDers.
• Personal experience: A coach who has a family member with ADHD or some form of personal experience with ADHD may understand your challenges better.
• Location: Consider whether you’d prefer in-person or virtual sessions. Some coaches only offer face-to-face sessions, while others provide both options. Also, consider the location if you opt for in-person meetings.

3. Create a List of Potential Coaches

There are several ways to find a professional who provides ADHD coaching for adults.

Create a list: Using some of the resources provided below, list three potential coaches.

Here are a few ways to start your search:

• Get a list of local coaches from a hospital or healthcare provider in your area.
• Look for a coach online. A quick Google search may draw up possible leads in your area.
• Look at directories of coaches put together by various organizations.

Here are a few online resources to get you started:

These directories usually provide a summary of the coach’s experience, training, education, and contact details. But you can gather more information about the coach by reviewing their personal website.

4. Set up an Intro Call with Potential Coaches

You now have a list of three different coaches who more or less match your listed characteristics.

The next step is to send them a message and arrange a time for a preliminary call. Most coaches offer a free 15-30 minute consultation.

You may want to give them a heads-up of what some of your goals are so they can determine if they’re a good match for you or not.

5. Create a List of Questions for Your ADHD Coach

It’s best to have a list of questions prepped for the interview. That way you don’t forget anything important!

Now it’s time to create one last list!

Make a list: Go through your list of goals and preferred characteristics, and note down 5-10 questions you can ask to evaluate whether the coach can meet them.

Being organized here is key to helping you find the best ADHD coach. Break the questions up into “Goals, Characteristics, and Logistics.”

Some examples of questions you might want to ask:

• Goals:
  • Have you worked with clients who needed help with impulse control?
  • How would we work on improving my organizational skills?
• Characteristics:
  • How long have you been an ADHD coach?
  • Do you have any personal experience with ADHD?
  • Would you be comfortable speaking Spanish (or another language)?
• Logistics:
  • What are your fees?
  • Do you offer virtual coaching sessions?
  • How long are your sessions?
  • Do you offer any trial coaching sessions?
• Experience:
  • Have you worked with clients who needed help with organization or focus?
  • Do you personally have experience with ADHD?
  • Do you usually work with students, single adults, or parents?

Now it’s time to prepare for the call.

6. Prepare for the Day of the Call

Here are some things to prepare before the call.

• Have a notepad or device at hand to take notes.
• Have your list of questions ready.
• Find a quiet place with no distractions.
• Get a glass of water.
• Set up your video call program and check your microphone, camera, and Internet connection.
• Set your mobile phone on silent or airplane mode before the call begins.

Most importantly – remember that you’re the one hiring here. The point is to evaluate whether the coach is suitable for you, not to gain their approval. So don’t worry about making them like you!

7. Evaluate the Coaching Fit

During the call, take short notes of each coach’s experience, fees, and areas of expertise.

Assess how they made you feel throughout the call:

• Did you feel that you could ask questions without judgment?
• Were you comfortable sharing your goals and needs with the coach?

Once you’ve shortlisted one or two of your favorite coaches, you may arrange a trial coaching session with them to better gauge if they’re a good fit.

Understanding the Costs of ADHD Coaching

The rates of ADHD coaching vary widely. It typically ranges from $300 to over $700 a month.

While ADHD coaching is likely not covered by insurance, you may consider other ways to reduce your payment.

For instance, you may request ADHD coaching as a workplace accommodation from your Human Resources department. They might be able to cover this cost.

If you’re self-employed, writing coaching off as a business expense is also possible, making it tax deductible.

The Return on Investment for ADHD Coaching

ADHD coaching can be a worthy investment, especially if it helps to equip you with the skills you need to advance in your career. This, in turn, can lead to a bump in your salary.

Additionally, a skilled coach can guide you in improving your organization, focus, and impulse control. With this, you may be able to avoid consequences or mistakes that could drain your wallet.

It’s no surprise that ADHD coaching can yield a decent return on investment. After all, research has proven its benefits.

For instance, a study on the efficacy of ADHD coaching for adults evaluated its impact on 22 different ADHD symptoms. These included difficulty focusing, impulsiveness, forgetfulness, and emotional outbursts.^[3]

Findings showed that ADHD coaching had both short-term and longer-term positive effects on these ADHD symptoms.^[3]

To Get the Most Out of Coaching: Be Coachable!

Finding a coach starts with having your own goals and needs listed out. Follow this up with some research – but give yourself a time limit and select a handful of coaches to evaluate.

Then, use this guide to interview your favorite candidates and get the information you need to make a decision.

But here’s the most important step:

Reflect on whether you’re coachable and ready to commit. This ensures you get the most out of your sessions, money, and time.

So, are you ready to embrace change, try new strategies, and be an active participant in improving your life?

If you answered “yes,” you’re ready to find the best ADHD coach to help you accomplish your goals!

If you’re not ready for coaching, but you’re still eager to start taking control of your ADHD, check out ADDA+.

Through ADDA+, you’ll gain access to accurate and comprehensive resources, guides, and courses for managing ADHD. You’ll also join a supportive community of adult ADHDers. This serves as a safe and non-judgmental space to share and learn.

References:

[1] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960

[2] Katzman, M. A., Bilkey, T. S., Chokka, P. R., Fallu, A., & Klassen, L. J. (2017). Adult ADHD and comorbid disorders: clinical implications of a dimensional approach. BMC psychiatry, 17(1), 302. https://doi.org/10.1186/s12888-017-1463-3

[3] Kubik J. A. (2010). Efficacy of ADHD coaching for adults with ADHD. Journal of Attention Disorders, 13(5), 442–453. https://doi.org/10.1177/1087054708329960