ADHD Coaching Framework: Executive Functioning Coaching & Understanding ADHD Behaviours
The aim of my style of ADHD coaching is to use the "Executive Functioning Coaching Framework™" which is based on a specific set of skills that people with ADHD have a 30% developmental difference in. This doesn't mean they don't have them, they just need a little help to use them.
My coaching also looks at the “why” behind certain behaviours, which are usually coping mechanisms that have come from years of masking or constant attempts to make up for the deficits and any criticism they may have faced.
This may include areas such as:
Planning and prioritisation
Task initiation
Organisation
Time management
Creating routines and systems
Communication
Managing overwhelm
Coaching structure
Every coaching relationship starts with understanding you: your strengths, your current challenges, the strategies you've already developed, and the areas where you would like more support.
01
Understanding your starting point
We'll explore what is already working well, where you feel stuck and what you want to change. ADHD affects everyone differently, so coaching is tailored around your individual experiences, goals and working style.
02
Focusing on the skills that will make the biggest difference
Rather than trying to change everything at once, we'll identify the executive functioning skills that are creating the biggest barriers for you and focus on practical ways to strengthen them.
03
Breaking down challenges in a way that makes sense
We'll use reflection, information, practical exercises and worksheets to understand how your brain works and translate challenges into manageable steps and smaller milestones.
This isn't about forcing yourself into someone else's productivity system, it's about finding strategies that fit you.
04
Reviewing progress and understanding patterns
Progress isn't always linear. Each session provides an opportunity to review what has worked, what hasn't and why.
If something hasn't happened, we don't view that as failure - we explore what got in the way, what patterns are showing up and what adjustments will help moving forward.
Executive Functioning Skills explained
Motivation
Motivation is the internal drive that prompts people to take action toward goals. For people with ADHD, motivation is challenging due to differences in how the brain processes rewards and prioritises tasks. ADHD affects dopamine regulation, making it harder to feel rewarded by tasks that aren't immediately stimulating or novel, leading to difficulty initiating and sustaining effort.
Impulsivity
Impulsivity is the tendency to act quickly without considering consequences. For people with ADHD, impulsivity is challenging because ADHD affects impulse control, making it harder to pause and evaluate actions before responding. This often results from differences in brain areas that regulate self-control and delay gratification, leading to spontaneous decisions that may be risky or disruptive.
Memory
Memory is the ability to store, retain, and recall information. For people with ADHD, memory, especially working memory, is often challenging due to difficulties with holding and organising information in the short term. This can lead to forgetting instructions, misplacing items, and struggling to complete tasks that require remembering multiple steps.
Problem-solving
Problem-solving is the process of identifying solutions to overcome obstacles or achieve goals. For people with ADHD, it can be challenging due to difficulties with executive functions like planning, organising, and maintaining focus. ADHD can make it harder to break tasks into steps, stay on track, and manage frustration, which are all key for effective problem-solving.
Emotional regulation
Emotional regulation is the ability to manage and respond to emotions in a balanced way. For people with ADHD, emotional regulation can be difficult because of challenges in controlling impulses and processing emotions. This can lead to intense reactions, difficulty calming down, and trouble shifting from strong emotional states, making it harder to maintain emotional balance in everyday situations.
Self-awareness
Self-awareness is the ability to understand one’s own thoughts, feelings, and behaviours. For people with ADHD, self-awareness can be difficult because ADHD affects attention regulation and reflective thinking. This can lead to challenges in noticing personal patterns, accurately assessing behaviour, and understanding how one’s actions impact others.
Yes! With the delays in formal diagnosis in the UK, many people are struggling to cope with day-to-day demands due to their suspected ADHD. You must be struggling with some of these skills to believe you have ADHD.
I am not formally diagnosed, can I still have coaching?
FAQs
1
ADHD coaching and therapy differ in focus and approach. ADHD coaching is goal-oriented and centres on practical strategies to help clients manage their ADHD-related challenges in daily life, such as improving organisation, time management, and achieving personal or professional goals. Coaches work collaboratively with clients to build routines and skills for better functioning.
Therapy, on the other hand, often explores emotional and psychological aspects of ADHD, addressing underlying issues like anxiety, depression, self-esteem, and trauma. Therapists are licensed mental health professionals who can provide clinical treatment, which may include behavioural therapy, cognitive restructuring, and emotional support.
While therapy is more about healing and understanding emotional health, ADHD coaching is more about planning, accountability, and action-oriented solutions for managing ADHD symptoms.
What's the difference between ADHD coaching and therapy?
2
Can you help diagnose me?
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No, I am not a medical professional so I am unable to give you any formal diagnosis or recommendation. I am here to coach you and help you feel understood, heard and supported.
I can't afford ADHD Coaching, is there any other support?
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My blog features some free information (and will continue to!) there are also many free resources online (such as ADHD UK) as well as a host of amazing books on the subject. I recommend Leanne Maskell's The A-Z To ADHD: Figuring it out step by step.
However if you check my Access to Work page, it will also give you some information on how to apply for a grant from the UK government.
Of course! There is absolutely no obligation to book any sessions in following our intro call or to keep doing sessions if they are not working for you. My hope is that this will never be a possibility as I tailor them so individually for each of my clients.
What if I don't find these sessions useful, can I cancel?
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Do I have to be on camera?
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No, if you prefer to do sessions off-camera this is no problem at all, just let me know that this is your preference when you book or contact me.
Are our chats confidential?
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Absolutely, anything discussed will not be shared with anyone else. I provide a safe and judgment free environment in every session.