ADHD Coach: Definition, Cost, How to Find One, and More

ADHD may be holding you back from achieving your goals. You may already be exploring different ADHD medications, yet these medications haven't addressed every ADHD trait.

That's where an ADHD coach can make a difference. They can provide personalized strategies and structure to help you manage daily challenges while embracing your strengths.

Read on to discover more about ADHD coaching, the cost of ADHD coaching, and what to expect from ADHD coaching sessions.

What Is ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental difference and form of neurodivergence that affects the brain’s executive functioning, which involves the mental skills responsible for focus, planning, memory, and self-regulation.

While often stereotyped as a childhood condition characterized by hyperactivity, ADHD is lifelong and presents differently across individuals. Some may appear inattentive or “daydreamy,” while others may be energetic, impulsive, or highly talkative. Many adults with ADHD experience both inattentive and hyperactive-impulsive traits.

Common traits of ADHD may include:

• Difficulty sustaining attention or completing long tasks

• Forgetfulness or losing track of time

• Impulsivity or acting without thinking

• Restlessness or trouble relaxing

• Overwhelm when starting or finishing projects

• Rejection sensitivity and emotional intensity

• Challenges with organization, prioritization, or time blindness

It’s important to remember that ADHD is not a lack of willpower. It’s a difference in how the brain processes information and motivation. With the right strategies, environment, and support (including coaching or therapy), ADHDers can thrive in ways that honour their neurodivergent brains.

ADHD Often Co-Occurs with Other Neurodivergences

Condition	Description
Autism (AuDHD)	Co-occurrence rates range between 50–70%. Shared traits may include social fatigue, sensory sensitivities, and executive function challenges.
Mood Disorders	ADHD often coexists with depression or bipolar disorder. Mood shifts can intensify ADHD traits and vice versa.
Anxiety Disorders	Common among ADHDers, anxiety can amplify procrastination, restlessness, or overthinking.
Learning Difficulties	ADHDers may experience difficulties in reading, writing, or math. Academic coaching can help with these.
Chronic Pain & Sleep Issues	Research links ADHD with chronic pain and irregular sleep cycles. Coaching can help build rest-focused routines.
Neuroqueer & LGBTQ+ Identities	ADHDers are statistically more likely to identify as LGBTQ+ or neuroqueer, reinforcing the importance of affirming spaces.

What Is an ADHD Coach?

ADHD coaching is a form of life coaching tailored to the unique needs of ADHDers or those who have ADHD-like traits. Coaches help clients develop effective strategies to navigate time management, organization, emotional regulation, and self-advocacy, virtually or in person.

A Neurodiversity-affirming ADHD coach acknowledges your individual experiences and works collaboratively to find solutions to effectively manage challenges while uncovering your strengths. The process is goal-oriented and strengths-based. It empowers you to develop systems that truly work for your brain, not against it.

In addition to ADHD coaching, your provider may recommend neurodivergent support groups and events or an ADHD assessment to ensure you receive holistic, well-rounded care.

What Situations Can an ADHD Coach Support ADHDers With? 

Every ADHDer will have different challenges. The goal of any great coach is to provide an individualized and tailored plan that is unique to your goals. 

Some of the challenges of ADHD that an ADHD coach may help you address include:

• Planning and time management: Building a structure that works for your brain, not against it.

• Emotional regulation: Managing sensitivity to rejection, frustration, and waiting.

• Task initiation and completion: Breaking through procrastination and perfectionism.

• Organization: Keeping work, academic, and home environments manageable.

• Emotional regulation: Managing sensitivity to rejection, frustration, and waiting.

• Career guidance: Exploring job transitions or identifying neuroinclusive workplaces.

• Academic Challenges: Improving focus, task completion, and study strategies.

• Financial management: learning how to manage debt and make payments on time.

• Relationships and communication: Developing tools to express needs and boundaries effectively.

• Sensitivity to rejection: coping with the stress of rejection and improving impulse control. 

• Self-advocacy and self-awareness: asking for accommodations as a disabled individual and understanding the impact of ADHD in different areas of life.

• Self-esteem: improving confidence

• Sensory and environmental needs: Managing overstimulation or sensory overload.

• Planning and time management skills: setting priorities, creating to-do lists, and keeping track of time. 

Furthermore, ADHD coaching can be an effective treatment for ADHD traits, and it may be beneficial to combine it with medications.

ADHD Coach vs. ADHD Therapist

If you're weighing your treatment options, you may be wondering whether an ADHD coach or ADHD therapist is the right fit for your needs. Both ADHD coaches and ADHD therapists are trained professionals in the area of ADHD and cannot provide an ADHD diagnosis. However, their approaches differ:

ADHD Coaching	ADHD Therapy
Focuses on practical, action-based strategies to manage daily life and productivity.	Focuses on emotional regulation and co-occurring mental health concerns (e.g., anxiety, depression, trauma, substance use issues)
Emphasizes accountability, systems, and strengths-based planning for life challenges, such as time management or disorganization, without using standard therapeutic modalities.	Uses therapeutic modalities such as dialectical behavioral therapy, cognitive behavioral therapy, Brainspotting therapy, and internal family systems therapy.
Best suited for those looking to build structure, consistency, and self-understanding.	Best suited for those seeking emotional healing, trauma work, or deeper self-reflection.
Not regulated by a college in Canada. Coaches can often provide services to people globally.	Blue Sky Learning therapists, for example, can provide therapy in Ontario and have competence in ADHD. There are several colleges in Ontario that therapists may be registered with, including the College of Registered Psychotherapists of Ontario and the Ontario College of Social Workers and Social Service Workers.

Both approaches complement one another. Many individuals work with both a therapist and a coach for integrated support.

Can Anyone Be an ADHD Coach? 

Unlike therapists, ADHD coaches are not regulated in Canada. While this allows for flexible, international coaching, it also means you’ll need to do your own research before choosing a coach. Before engaging with an ADHD coach, it's wise to assess their skills, lived and professional experiences, and knowledge related to ADHD. A generalist coach, for example, may not have the skills needed to work with ADHD traits. 

What does it mean to have a coaching alliance with your ADHD coach?

To reap the benefits of ADHD coaching, you are going to want to find the right fit for an ADHD coach, which can be done through a coaching consultation. An ADHD coach should know about ADHD, but the most important factor in determining the effectiveness of ADHD coaching is the coaching alliance. 

The coaching alliance is the relationship between the coach and the ADHDer working towards shared goals. If the ADHD coach cannot motivate you towards your specific goals or you leave the sessions feeling frustrated, there may not be a strong coaching alliance. If this occurs, it's okay if you don’t find the right coaching fit in your first consultation. You can keep trying until you find the right fit. 

You may also prefer group coaching. In which case, you can join Blue Sky Learning’s neurodivergent support groups.

Finding an ADHD Coach 

Since ADHD coaching is not regulated, consider the following criteria when looking for an ADHD coach:

1. Reputable: Look for coaches with a positive reputation in the community. Check directories such as the Canadian Centre for ADHD, Psychology Today, and the Adult ADHD Centre for vetted sources for ADHD coaches. Check for media engagements and Google Reviews to see if they are regarded positively.

2. Expertise: Ensure the coach has experience supporting individuals with your specific goals, such as time management, reducing procrastination, or managing relationships. Years of experience may be a factor in your search. You may want someone with over 10 years of experience versus someone who is just starting. 

3. Desired Characteristics: Consider if the coach understands specific aspects of your identity, such as race, religion, cultural background, or sexual orientation. In terms of sexual orientation, you can look for a Rainbow Registered business status indicating they are LGBTQ+-affirming. Personal experience with ADHD or the specific languages you speak may also be valuable.

4. Cost: Determine whether the cost is within your budget. Cost can range from pro bono to more than a thousand dollars a month. Blue Sky Learning coaches range from $65 for a 30-minute session to $130 for a 60-minute session, with some sliding scale options available.

5. Location: ADHD coaches can work in virtual, hybrid, or completely in-person formats. If you are seeking a virtual ADHD coach, then the location of your coach will not matter. But if you are looking for an in-person ADHD coach, start by searching “coaches near me” to see if you can find some local ADHD coaches. 

What Happens in an ADHD Coaching Consultation?

Your first ADHD coaching consultation is a collaborative space to explore what you need and how coaching might support you. It’s a conversation designed to help you feel comfortable, informed, and empowered.

During this session, your coach may:

• Ask about your goals, current challenges, and daily routines.

• Explore your strengths and what has helped you in the past.

• Discuss whether coaching, therapy, or another service would best fit your needs.

• Review session frequency, availability, and logistics (like virtual vs. in-person meetings).

  
  

You should leave the session with a sense of whether the coach’s approach aligns with your needs and whether you feel safe and supported working together.

How to prepare for the ADHD coaching consultation

Questions You Might Ask During the Consultation

Book an initial coaching session to assess compatibility. This is a brief meeting to get to know the ADHD coach and determine if you have a strong coaching alliance. 

Prepare questions ahead of time to gauge if the coach meets your needs. Some possible questions include:

Question	Why It Matters
Do you offer support for neuroqueer individuals?	Ensures that your identity will be respected and understood, especially if you’ve faced bias or misunderstanding before.
What neurotypes are you trained to provide support for?	Helps determine whether your coach has relevant cultural or lived-experience awareness.
I need to discuss my experiences with systemic discrimination. Are you comfortable discussing this?	Creates a foundation for open dialogue and psychological safety.
What are your policies around insurance and cancellation fees?	Clarifies financial expectations and helps avoid misunderstandings later.
How should I prepare for our first session of working together?	Gives you clear next steps so you can come in feeling prepared and confident.
How would I know if our sessions together are working?	Helps you define what progress and success will look like in your unique situation.
Do you offer a sliding scale?	This assesses whether you are a financial fit to work together.

For additional questions, check out the full Blue Sky Learning guide to preparing for your initial coaching consultation. 

Tips to Calm Anxiety Before Your ADHD Coaching Consultation

It’s completely normal to feel anxious before meeting a new coach, especially if you’ve had past experiences where your needs weren’t fully understood. Here are a few strategies to help ease that anxiety:

1. Write Down What You Want to Say: Jot down your goals, challenges, and any questions you want to ask. This helps you feel grounded and ensures you don’t forget key points during the session.

2. Remind Yourself: You’re Interviewing Them Too: A consultation isn’t just about whether you “fit” their practice. It’s also about whether they feel right for you. You deserve to feel comfortable, respected, and seen.

3. Take a Few Deep Breaths Before Logging In or Arriving: Slow, mindful breathing (like inhaling for 4 counts, exhaling for 6) can help calm your nervous system.

4. Choose a Comfortable Setting: If your consultation is virtual, make sure you’re in a space where you feel safe and private. You can even bring a fidget, a notebook, or a drink to stay relaxed.

5. Reframe the Experience as Exploration, Not Evaluation: This isn’t a test. It’s a step toward learning what supports might work best for your ADHD journey.

6. Give Yourself Permission to Pause or Reflect: You don’t have to decide right away. It’s okay to take time after the call to think about whether the coach feels like a good match.

FAQ: ADHD Coaching Explained

What’s the difference between ADHD coaching and therapy?

ADHD coaching focuses on practical systems and accountability. Therapy focuses on emotional processing and mental health treatment.

Is ADHD coaching evidence-based?

While coaching itself isn’t a medical treatment, research supports its effectiveness in improving executive functioning, emotional regulation, and daily performance.

How often should I meet with an ADHD coach?

Many start with weekly sessions for accountability, then transition to biweekly or monthly check-ins once strategies feel consistent.

Can ADHD coaching replace therapy or medication?

No. Coaching is most effective as a complement to other supports, especially if you experience anxiety, depression, or trauma alongside ADHD.

What questions should I ask during a consultation?

• What neurotypes do you specialize in?

• Do you offer support for neuroqueer or disabled clients?

• What’s your cancellation or sliding scale policy?

• What does a successful session look like?

Book a Free Consultation With Blue Sky Learning

MORE ABOUT BLUE SKY LEARNING

Blue Sky Learning team members embody the values of compassion, empathy, and person-centered approaches to support neurodivergent individuals seeking ADHD coaching. They strive to create a service environment that is safe, supportive, and attentive to intersectional identities, aiming to reduce stigma and empower clients.

Free 20-minute consultation WITH AN ADHD COACH

Are you a neurodivergent individual seeking ADHD coaching? Book a free 20-minute consultation with a member of the Blue Sky Learning team by emailing hello@blueskylearning.ca or following the link below.

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