What is an ADHD coach? (And do you need one?)

When ADHD challenges keep you from reaching goals or functioning the way you’d like to, it can be more than frustrating. Treatments like medication and therapy may help with symptoms and tough emotions. ADHD coaching can add new strategies and skills to your toolbox.

ADHD coaches aren’t necessarily mental health professionals, and they may or may not be licensed or have a degree. If they’re not licensed mental health professionals, they can still be coaches. But they’re not allowed to assess, diagnose, or treat ADHD or any other mental health issues.

Instead, ADHD coaches are “life coaches.” They may be trained to help adults and kids with ADHD manage the executive function problems that come with it. For example, a coach might help you learn ways to get organized, stop procrastinating, build social skills, and more.

ADHD coaches don’t have set protocols, so the experience can vary. But coaches may help you identify strengths, set goals, and improve skills. They’ll suggest strategies that fit your specific needs so you can get to where you want to be. 

Coaches work privately and typically cost somewhere between $75 and $200 per hour. Some offer packages that include a flat rate, bringing the hourly rate down. Insurance doesn’t cover ADHD coaching, so you’ll have to pay out of pocket.

 ADHD coaching often begins with a one- to two-hour session where you talk about your life and where it needs improvement. Your coach may ask a lot of questions to get to know you and what you’d like to change. If you decide to work together, the coach will help you set long-term goals and develop a plan to reach them.

After that first session, your regular coaching sessions will last anywhere from 30 to 60 minutes.¹ A typical session might include:

• Review and reflection: Your coach will ask about your progress since the last session, discuss any changes needed, and celebrate your successes.

• Goal-setting and planning: Together, you’ll set short-term goals for the next week. This includes breaking down your goals into steps and setting deadlines.

• Tips and strategies: Sometimes a coach will suggest techniques and tools that might be helpful. These are only suggestions — if you don’t feel like they’d work for you, let your coach know. 

• Accountability and problem-solving: Before the session ends, you’ll discuss how to track your progress. Some coaches will check in via text, phone, or email between sessions to see how you’re doing.²

• Support and encouragement: Throughout each session, your coach will encourage and guide you. Coaches want to empower you to stay motivated and build your confidence.

How often you meet depends on your needs. Some people meet weekly, while others find that twice a week works better. You may decide to only meet once or twice a month. Ultimately, it’ll depend on your preferences and your budget.

How to find a coach

Word of mouth is a common way to find out about coaches in your area. You can also look on the websites of non-profit organizations that focus on ADHD. For example, the education and advocacy group CHADD has a professional directory. So does the Attention Deficit Disorder Association (ADDA).

ADHD coaches aren’t licensed or overseen by a governing body. Some professional groups and for-profit training centers give their own credentials. But that doesn’t necessarily tell you about a coach’s ability.

Questions to ask your potential coach

Make a list of two or three coaches you might be interested in working with. Then, do a little more research by asking questions about their coaching style and their experience. Pay attention to how they respond and if you’re able to connect with them. 

Often the best coaching relationships are with people you can build a rapport with. Here are some possible questions to get you started. Feel free to add to this list if there is something specific you would like to know:¹

1. How long have you been a coach? 

2. What is your educational background?

3. How do you approach coaching people with ADHD? 

4. What type of formal training have you received in coaching? 

5. Do you have a certification or credentialing of any kind? 

6. What makes you want to coach people with ADHD? 

7. Can you explain your privacy policy? 

8. How much does coaching cost and what are your cancellation policies? 

9. How long do your sessions last and do you coach in person or over the internet? 

10. Do you ever offer a trial coaching session? 

ADHD coaching vs. therapy

Both coaches and therapists want to help people change, but they have different roles.³ Coaching helps you set and achieve goals important to you. Therapy addresses mental health conditions, helps you manage emotions, and addresses unresolved issues.

Therapists also are licensed mental health professionals who use the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR). They’re trained to diagnose and treat conditions like depression and anxiety. They also use different types of therapy, like cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), supportive therapy, and more.⁴

Sometimes a therapist will also be trained to coach. But a coach (without the appropriate licensing and education) cannot offer therapy. In fact, coaches often refer clients to therapists when it’s clear that they might benefit from counseling.

How to know if you need a coach

Consider how much you might benefit from coaching. How much are your ADHD challenges interfering with your performance at work or school, your relationships, and your everyday life? Would having more guidance, strategies, and tools make a big difference?

If you have specific things you want to accomplish or habits you want to change, coaching can help you make a plan for those goals. It may also help you recognize other ways ADHD is affecting you that you didn’t think about. The point is to target the challenges you want to address and find solutions so you can better manage them.

Summary

If you struggle with common ADHD challenges like trouble with focus, time management, organization, and planning, ADHD coaching may help. ADHD coaching is a form of life coaching that focuses on solutions to help people manage those challenges.

ADHD coaches mostly focus on the executive function problems that come with ADHD. The coach will help you identify where and how those problems are interfering, and will suggest tailored strategies. 

ADHD coaches aren’t licensed mental health professionals, and they don’t need a degree. They also can’t diagnose or treat ADHD.

Unlike therapists, ADHD coaches don’t help you work through difficult thoughts and emotions. Instead, they provide strategies for managing things that are hard for you and help you practice your skills. They’re also not licensed like therapists are.

Most coaches work privately and charge anywhere from $75 to $200 per hour. Coaching isn’t covered by insurance, so you’ll have to pay for it.

If you decide that coaching is right for you, word of mouth is a good way to find one. You can also look on the websites of nonprofit organizations that focus on ADHD. CHADD and ADDA have directories.