Navigating adulthood with ADHD can often feel like an overwhelming maze of responsibilities, deadlines, and relationships. The unique challenges presented by ADHD symptoms and executive function deficits can create obstacles in both personal and professional lives. This comprehensive guide explores the transformative power of ADHD coaching for adults, focusing on its ability to enhance executive function skills, emotional well-being, and overall life management. From the initial steps of finding a compatible coach to real-life success stories, this resource aims to empower adults with ADHD to harness their inherent strengths and lead fulfilling lives.

Executive Functioning Assessment from Effective Effort Consulting

What Can Coaches Do for People With ADHD?

An ADHD Coach having a session with his coachee.

Living with ADHD (attention deficit hyperactivity disorder) and weak executive function as an adult can present unique challenges in managing daily responsibilities, work tasks, and personal relationships. Many individuals with ADHD struggle to develop and utilize essential executive function skills required for successful adulthood. However, with the support of ADHD coaches, adult executive dysfunction can be improved by learning effective strategies to navigate life with confidence and achieve their goals.

As kids we often hear messages about what we can’t do because we aren’t adults, making it seem as though adulthood brings with it a magical dose of wisdom, abilities, and skills that are bestowed naturally at a certain age.

Of course, reality shows us it isn’t that easy.

Being an adult with ADHD often means being able to manage certain things efficiently like;

  • Schedules
  • Mental health
  • Money
  • Job Responsibilities
  • Appointments
  • General cleanliness of personal items and space

Some people naturally seem to float into adulthood, managing it all with ease, but others find the transition to be a lifelong struggle of trying to keep up, feeling inadequate, getting excited about a promising new strategy, trying it, not being able to keep up, and the cycle continues with the struggles of executive function disorder

To break this cycle and feel confident in one’s ability to navigate adulthood successfully, a person must have a solid grasp on a set of skills many are unfamiliar with; executive function skills.

Executive function is a set of behaviors required to plan and achieve goals. The broad term encompasses many things like;

  • Time management
  • Procrastination
  • Task initiation
  • Task completion 
  • Emotional regulation (mental health)
  • Planning
  • Organization
  • Prioritization
  • etc

A adults who has not been taught nor has developed these skills (executive function disorder) typically find themselves frustrated, feeling overwhelmed, and wondering if life will ever get easier. Thankfully, as an executive function coaches for adults, we’ve seen many of these adults who start out with little to no hope, transform into capable, confident adults who have developed executive function skills and live a fulfilling, productive life. 

The Process of Finding an ADHD Coach

Knowing what it takes to find an ADHD coach who fits your personal needs is important. The following steps are what we suggest people do before securing a coach.

  1. Make a List of Your Goals for Coaching:

The first step in embarking on an ADHD coaching journey is to identify your weak executive function skills. What areas of your life do you struggle with the most? Are you seeking support in time management, organization, emotional regulation, or prioritization? Creating a clear list of goals will help you and your coach to focus on the areas that matter most to you.

  1. Create a List of Potential Coaches:

Finding the right ADHD coach is essential for a successful coaching experience. Research local coaches or explore online options like the international coach federation that specialize in ADHD coaching for adults. Read reviews, consider their qualifications, and seek coaches who have expertise in executive function skills development.

  1. Set up an Intro Call with Potential Coaches:

Once you have compiled a list of potential ADHD coaches, set up a trial coaching session with each of them. Many coaches offer a free introductory call, allowing you to determine if they’d be a good fit. These calls are an opportunity to discuss your goals, ask questions about their coaching approach, and assess if you feel comfortable working with them. The rapport and connection with your ADHD coach is vital for a productive coaching relationship.

  1. Create a List of Questions for Your ADHD Coach:

Before starting your coaching journey, it’s essential to ask your coach specific questions to ensure that they meet your needs and expectations. Some questions to consider asking are:

two individuals having their online ADHD Coaching session.
  • Do you coach in person, over the telephone, or via web-based platforms?
  • What is your coaching approach for adults with ADHD?
  • How will you help me develop executive function skills?
  • What is the frequency and duration of coaching sessions?
  • How do you measure progress and success in coaching?
  • Do i need an adhd coach or a mental health professional?
  1. What Happens After Finding an ADHD Coach?

After choosing the right coach for you, the coaching process begins. Your ADHD coaches will work closely with you to identify specific challenges and develop personalized strategies to address them. Through regular coaching sessions (in person or virtual), you will receive guidance, support, and accountability in implementing these strategies to improve executive functioning skills.

  1. Is ADHD Coaching Covered by Insurance?

While some health insurance plans may cover certain aspects of ADHD treatment, it’s essential to inquire about ADHD coaching coverage specifically. Many insurance providers may not cover coaching services, but some flexible spending accounts (FSAs) or health savings accounts (HSAs) may offer reimbursement options.

Once a good fit is obtained, people are curious what ADHD coaching can do for them. Whether it’s working on time management, being able to navigate academic demands with less stress, improve communication skills, impulse control, or sticking to a calendar, the ultimate goal is to help you improve self esteem by understanding how ADHD impacts you and discovering strategies you can use to navigate it better.

Real-Life Success Stories:

Six individuals with ADHD sharing their real-life success stories.


This was the process Joe decided was best for him after discovering he had ADHD. At the time, Joe struggled with organizing his life at home and often felt frustrated with his spouse. He stated that it always felt unorganized and often led to frustration with his spouse. After lengthy discussions and getting to the root of one of his problems, Joe implemented a weekly planning/organizing process with his spouse. They would each review their calendars and together assign tasks that needed to be taken care of around the house. The outcome? This coordination led to better organization, better emotional control, increased prioritization, and a happier family. These skills can be taught and learned, but more importantly, they can have a lasting impact on your life.  Through coaching, he implemented a weekly planning process, leading to better organization, emotional control, prioritization, and ultimately, a happier family.

Another client, John, a mortgage representative and manager, sought help to balance his high-demand job with family life. His coach developed a customized system, including diet and exercise, to manage his days more effectively.

Brian, a professional adult with ADHD, experienced positive changes through lifestyle and routine adjustments suggested by his coach.

A group of colored pencils with the word ADHD.


Just as these clients discovered, ADHD coaching can be a transformative journey for adults with executive dysfunction, seeking to enhance their executive functioning skills and improve their quality of life. By setting clear goals, finding the best coach for you, and investing in the coaching process, adults with ADHD can learn valuable strategies to navigate adulthood with confidence and success. Through personalized guidance and support, an ADHD coach helps empower their clients to unlock their true executive functions potential and thrive in both personal and professional spheres. Remember, the journey to a fulfilling and organized life starts with a single step towards ADHD coaching.

Explore Effective Effort Consulting's Services

See how EF Professional Coaching Can Help You

Living with ADHD as an adult can present unique challenges, but with the right support and guidance, you can overcome these obstacles and unleash your true potential. EF coaching can be a transformative approach tailored specifically for adults with ADHD. At EEC, we believe that everyone possesses EF strengths, and our goal is to help you harness them while building essential skills to conquer EF weaknesses.

  1. Discover Your EF Strengths: EF coaching begins with a deep dive into your unique strengths. Often, individuals with ADHD possess exceptional creativity, problem-solving abilities, and out-of-the-box thinking. Our coaches work closely with you to identify these talents and incorporate them into personalized strategies for managing time, organizing tasks, and setting achievable goals. Recognizing and leveraging your EF strengths can be a game-changer, boosting your confidence and allowing you to approach challenges with renewed optimism.
  2. Tailored Strategies for Success: One size does not fit all, especially when it comes to managing ADHD. Our EF coaches understand that each individual’s experience with ADHD is different, which is why we develop customized strategies that align with your specific needs and lifestyle. Whether you struggle with time management, impulsivity, or maintaining focus, our coaches will equip you with practical tools and techniques to address these challenges effectively. With consistent practice and encouragement, you’ll gradually build valuable EF skills that become second nature, empowering you to excel in both your personal and professional life.
  3. Breaking Down Barriers: For many adults with ADHD, everyday tasks can feel overwhelming and unattainable. EF coaching provides a supportive environment where you can express your concerns and fears without judgment. Our experienced coaches serve as understanding mentors, guiding you through the process of breaking down tasks into manageable steps. By developing a clear action plan and learning to prioritize activities, you’ll find yourself better equipped to tackle responsibilities with newfound ease.
  4. Embracing Growth and Progress: At our ADHD coaching business, we celebrate every milestone, no matter how small. With EF coaching, it’s not just about reaching the finish line; it’s about the journey and the progress you make along the way. Our coaches instill a growth mindset, encouraging you to view setbacks as opportunities for learning and growth. As you witness your own progress and triumphs, you’ll gain the confidence to face future challenges head-on, armed with the EF skills necessary to navigate life with ADHD successfully.

As shown above, EF coaching offers a lifeline for adults with ADHD, empowering them to recognize their strengths, develop essential skills, and conquer challenges. Through personalized strategies, empathetic guidance, and a focus on growth, individuals can unlock their true potential and lead fulfilling lives. At our ADHD coaching business, we are committed to walking alongside you on this transformative journey, supporting you every step of the way as you harness the power of EF coaching to thrive with ADHD. Remember, with the right tools and support, nothing is out of reach – and we’re here to help you achieve greatness.

We know there are many options when it comes to choosing an EF coach. We’d be honored to have the opportunity to show you how our team can support you. Call to schedule a free consultation.

If you still aren’t sure, take a look at some of our clients testimonials below, or check out the Google Reviews for even more.

An illustration of the person who left a testimonial to Dr. Murphy

“I came to Dr. Murphy with ADD feeling like things in my life were always out of control & finding myself working really hard to keep my head above water. The goal was to figure out a way to balance a high-demand job with my family life. He helped me to develop a customized system that really helped control my day(s) to better manage my work/life balance. I think combining diet & exercise as part of my program really helped me. I feel this combination approach helped me to pull out the positive attributes associated with ADD & diminish the not-so-good ones. Dr. Murphy provided me the road map that we tweaked & customized to me, which has greatly enabled me to manage my life better.”– John, Mortgage Representative and Manager, Father, and Husband.

“I have seen significant improvement in my thought processes and executive functioning skills since I started working with Tracy. Tracy is incredibly thoughtful, organized, patient, and kind.  I couldn’t be happier and feel so lucky to have his support!”– Young adult with ADHD and executive function challenges impacting school and personal life.

“I can’t recommend David and Effective Effort Consulting strongly enough! David has a real skill for building rapport, setting clear and attainable goals, and coming up with a customized plan to help his clients reach them. He taught me so much about the ins and outs of executive function, and I really appreciated that his method also took into account looking at things like simple lifestyle and routine changes that have made a huge difference. I’d recommend him and his team to anyone!” – Brian, Professional Adult with ADHD