What is ADHD Coaching—and How Can It Help?
ADHD coaching is a collaborative, goal-oriented process designed to support individuals with ADHD in creating meaningful, sustainable change. Coaching meets you in the present—offering practical tools, structure, and accountability to help you move from intention to action.
During coaching sessions, goals or focus areas are determined by the individual, centred on what matters most to them. Strategies and perspectives are then explored collaboratively between coach and client. In addition to applying specialist knowledge and an ‘ADHD lens’ to these areas, the coach tailors sessions to your needs. Your coach might help you break down a goal, create a step-by-step plan, or explore mindset shifts that reduce overwhelm. Some clients prefer hands-on tools and visuals; others benefit from open dialogue and reflective prompts. Coaching is strengths-based, building on what you already do well, while also offering accountability measures—such as check-ins or other methods, chosen by you—that help you stay on track. While no two sessions are the same, the aim is always to support you in gaining clarity and forward momentum.
Common Topics Addressed in ADHD Coaching Include:
Building effective routines and daily structures
Overcoming procrastination and task avoidance
Task initiation and completion
Managing workplace stress and navigating career challenges
Improving relationship dynamics and social interactions
Developing emotional regulation strategies
Addressing Rejection Sensitive Dysphoria (RSD)
Enhancing communication skills in both personal and professional settings
Strengthening executive function skills, including:
Time management
Planning and organisation
Prioritisation
Goal setting and follow-through
How Coaching Complements Other ADHD Supports
Thriving with ADHD often requires a layered approach. Medication can support attention and impulse control; therapy may help with emotional insight or co-occurring challenges. ADHD coaching complements these by offering everyday, skills-based support that bridges the gap between knowing what to do and actually doing it.
With long waitlists to see a psychiatrist for a diagnosis, coaching can be a valuable support during this time. Waitlists for coaches are generally much shorter, making it a more accessible option.
One of the most transformative parts of ADHD coaching is its mindset shift: away from blame, shame, and unrealistic expectations—and toward self-understanding, compassion, and practical change. Clients often say they feel “seen” for the first time in a space that prioritises curiosity over judgement, and experimentation over pressure.
Whether you're newly diagnosed, suspect you have ADHD, or have been navigating it for years, coaching offers the kind of focused, supportive partnership that helps you move forward. It’s not a quick fix—but it can be a powerful turning point.
Getting Started with ADHD Coaching
If you're curious about ADHD coaching and ready to explore how it can support you, here’s how to get started:
Find a qualified coach – Look for someone with specific ADHD training and credentials. (For a list of credentialed ADHD coaches Australia-wide, check here: https://www.adhdcoachesaustralasia.online/)
Book a discovery call – Many coaches offer free consultations to discuss your goals, answer any questions, and see if coaching is a good fit.
Choose a format – Coaching is typically held weekly or fortnightly, either online or in person, depending on what works best for you.
Come as you are – You don’t need to have it all figured out. Just bring curiosity, openness, and a willingness to experiment with new strategies.
To book a free 20-minute phone consult with Rana – Please visit: https://www.adhdreframed.com.au/contact