Can ADHD coaching help you at work?

Thoughts jostle for attention. Songs and words ring around your head on repeat. Appointments slip by. Deadlines seem far away, until they’re not – and the sense of panic and urgency kicks in at the last minute.

These are all experiences common to people with ADHD (attention deficit hyperactivity disorder), along with crippling self-doubt, anxiety and low mood. And while medications can help, many are turning to coaching to help them find ways to manage their symptoms.

What is ADHD coaching?

“ADHD coaching is about helping people understand how their brain works and finding practical ways to make everyday life, work and the world around them feel less overwhelming,” says Hester Grainger, an ADHD coach and consultant at Perfectly Autistic. “It isn’t about fixing anything, or changing who you are.”

Coaching is becoming increasingly popular. According to a 2023 survey of US adults, one in five adults with ADHD had tried ADHD coaching, reporting higher satisfaction than for both medication and cognitive behavioural therapy (CBT).

Although there isn’t a whole lot of research on the efficacy of ADHD coaching, the studies that do exist suggest it can have significantly positive effects on participants’ symptoms, like executive dysfunction – impaired planning, task initiation and memory skills.

“Everyone who has ADHD is different, so coaching is completely individual and should be bespoke,” says Grainger. “For some clients I might work on confidence, managing overwhelm, burnout strategies, reducing procrastination, setting boundaries or improving communication at work. It’s often a mix of all of these during the sessions and much more.”

“You develop personalised strategies around planning, prioritising, time management, organisation, motivation and focus”

Hester Grainger, ADHD coach & consultant

What can ADHD coaching help with?

It doesn’t matter how good your intentions are when it comes to organising and planning. If you have ADHD, your brain often has other ideas.

Task paralysis can mean you know exactly what you need to do, but you simply cannot get started. Time blindness shows up as losing track of time, or struggling to estimate how long a task will take. Working memory issues can mean forgetting your train of thought, misplacing items and forgetting deadlines. And, being easily distracted can be a nightmare when you’re trying to work alongside the constant ‘pings’ of emails, messages and more.

An ADHD coach doesn’t fix these symptoms, but instead, focuses on developing practical strategies, building skills and creating sustainable habits to make life a little easier.

(Unsplash)

“Coaching can be a game changer when it comes to getting motivated and organised,” says Grainger. “The challenge for people like me who have ADHD, usually isn't knowing what to do, but it's being able to consistently do it.

“Coaching helps people understand why certain tasks feel so difficult. You talk about executive function challenges and develop personalised strategies around planning, prioritising, time management, organisation, motivation and focus.”

Another important aspect of coaching is fostering self-acceptance and offering validation. Many people with ADHD have internalised negative, stigmatising beliefs about themselves, such as being ‘lazy’ or ‘incompetent’ – which can undermine self-esteem and confidence. An ADHD coach can help you unpick these unhelpful beliefs.

“We also spend time looking at things like emotional regulation, rejection sensitivity dysphoria (RSD) and avoiding burnout, because these can have just as much impact on someone's performance at work,” explains Grainger. “The goal isn't to be perfect and change who you are overnight, as we know that just doesn’t work for ADHD brains. It's helping people find approaches they can actually sustain.”

ADHD coaching is helpful for people who are ready to make changes and want practical support to help them move forward. However, it isn’t the same as counselling or therapy – which are more suitable for exploring emotional difficulties, experiences and mental health issues.

It’s also not a replacement for medication, which can be a lifeline for those with ADHD.

Timing is another issue. “Many people go through a period of reflection, or even grief, as they come to terms with their ADHD diagnosis or the realisation that they have ADHD,” says Grainger. 

“It can bring up sadness about the support they didn't receive, opportunities they feel they missed, or years spent wondering why life felt harder than it seemed to for everyone else. Coaching tends to work best when someone is emotionally ready to focus on what's next, rather than still trying to make sense of what's happened.”

“A good coach won't promise quick fixes. They will work alongside you to create realistic, practical strategies that fit your life”

How to find a good ADHD coach

ADHD coaching is a rapidly growing field, but in the UK, it isn’t a regulated profession. Unlike psychologists or therapists who need to complete years of studies and training, there is no formal training or licensure to be an ADHD coach.

Additionally, the huge waiting lists for diagnoses and medications have created the perfect conditions for a fast-growing online workforce of ADHD coaches to capitalise on people’s desperation to seek help.

But, that doesn’t mean all ADHD coaches are quacks. Instead, Grainger says, it’s important to do your research before choosing a coach.

“Look at their website, see if you resonate with what they say,” she suggests. “Make sure they offer a free chemistry or introduction call, so you speak to them before you start. Ensure they answer all of your questions and put you at ease. If it doesn’t feel right, it isn’t. So trust your gut.”

It’s also tricky for someone to really connect with a coach who doesn’t have ADHD themselves. “They need to understand the challenges,” says Grainger. “Rather than just telling you to use a planner, they need to understand the nuances and challenges that come with that.”

It’s also essential for ADHD coaches to offer a bespoke service rather than a fixed programme. Not all brains are the same, and not all people with ADHD experience the same symptoms.

“A good coach won't promise quick fixes. They will work alongside you to create realistic, practical strategies that fit your life. For my clients I hold them accountable in-between sessions and I’m also their biggest cheerleader too! Something that has often been missing in life,” says Grainger.