Managing ADHD in adulthood often involves navigating a complex set of challenges, particularly when it comes to executive functioning skills. Our blog, “How a Professional ADHD Coach Can Supercharge Executive Functioning Skills for Adults with ADHD,” aims to demystify the role of specialized coaching in this context. We discuss individualized strategies for goal-setting, accountability, and system-building, examine technological aids like OneNote, and provide a detailed roadmap for selecting an ADHD coach tailored to your specific needs. This comprehensive resource is designed to equip adults with ADHD, as well as their caregivers and clinicians, with actionable insights for enhancing executive functioning through specialized coaching.

an ADHD Coach coaching her coachee about Executive Functioning Skills

In today’s fast-paced world, many working adults find themselves struggling with the unique challenges of attention deficit hyperactivity disorder (ADHD). While ADHD can pose obstacles to daily functioning and productivity, the good news is that there are professionals trained specifically to help individuals with ADHD overcome these hurdles. Enter the ADHD coach – a valuable ally on the journey towards improved executive function skills. In this blog post, we will explore the benefits of working with a professional and how they can empower adults with ADHD to unlock their full potential in the workplace.

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Understanding Executive Functioning:

Executive functioning refers to a set of cognitive skills that enable individuals to plan, organize, manage time, stay focused, and adapt to changing situations effectively. For adults with ADHD, these skills can often be a source of frustration and difficulty. However, with the guidance and support of a ADHD coach, these individuals can learn strategies to enhance their executive functioning abilities and thrive in their professional lives.

1. Individualized Strategies:

An ADHD coach understands that each persons experience with ADHD is unique. They work closely with adults with ADHD to identify their specific challenges and develop personalized strategies to address them. Through one-on-one coaching sessions, they assist in pinpointing strengths, weaknesses, and areas for growth, tailoring their approach to suit individual needs. By leveraging their expertise, an ADHD coach can help working adults with ADHD unlock their full potential and improve their executive function skills.

2. Goal Setting and Accountability:

One of the most significant benefits of working with an ADHD coach is their expertise in goal setting and accountability. Adults with ADHD often struggle with staying on track and following through on tasks. An ADHD coach can help individuals set realistic and achievable goals, breaking them down into manageable steps. They provide ongoing support and hold ADHD clients accountable, helping them stay motivated and focused on their objectives. This structured approach empowers individuals to develop effective strategies for prioritizing tasks, managing time, and staying organized, ultimately enhancing their executive function skills.

3. Developing Effective Systems and Routines:

Consistency and routine can be powerful tools for individuals with ADHD. An ADHD coach helps working adults establish effective systems and routines that work in harmony with their unique strengths and challenges. They assist in creating organizational systems, time management strategies, and techniques to minimize distractions. By developing personalized systems and routines, individuals can streamline their workflow, reduce stress, and optimize their executive functioning abilities.

4. Building Self-Awareness and Confidence: ADHD can often lead to feelings of self-doubt and frustration.

An ADHD coach provides a safe and supportive space for individuals to explore their strengths, weaknesses, and emotions associated with ADHD. Through self-reflection exercises and guided discussions, an ADHD coach helps clients develop a deeper understanding of their ADHD and its impact on their professional life. By building self-awareness and confidence, individuals can better navigate their challenges, capitalize on their strengths, and hone their communication skills.

How OneNote Can Help Adults with ADHD

Three people organizing their tasks with OneNote

Working memory plays a crucial role in executive function skills, particularly in the areas of information processing, task management, and decision-making. For individuals with ADHD, who often struggle with focus based challenges, leveraging productivity tools can be immensely beneficial.

One such tool that can make a significant difference in multiple areas is Microsoft OneNote, which allows a person to create and organize notes digitally. The convenience of having everything in one place can prove to be a powerful benefit for productivity.

1. Organizational skills:

OneNote is a versatile digital notebook that allows users to capture, organize, and access information in a structured and intuitive manner. This feature can be a game-changer for individuals with ADHD, as it provides a centralized location to store and retrieve important information, reducing the impact on your brains ability to focus . By creating dedicated notebooks, sections, and pages for different projects, tasks, or areas of focus, OneNote helps users keep information organized and readily accessible. This organization not only enhances the ability to focus but also streamlines the thought process and boosts productivity.

2. Note-Taking and Brainstorming:

Note-taking is an essential skill for individuals in professional settings, but it can be challenging for those with ADHD due to difficulties in attention and retention. OneNote’s digital platform enables users to take notes efficiently, capturing ideas, meeting minutes, or important details with ease. Its flexibility allows users to add text, images, audio recordings, and even handwritten notes using a stylus or touch input. The ability to brainstorm and visualize thoughts on a digital canvas within OneNote can be particularly beneficial for individuals with ADHD, helping them capture and retain information more effectively

3. Reminders and Task Management:

OneNote offers features that facilitate task management and serve as helpful reminders for individuals with ADHD. Users can create to-do lists, set due dates, and flag important items within their notebooks. By utilizing these tools, individuals can offload their working memory by externalizing tasks and deadlines, reducing the likelihood of forgetting or missing important responsibilities. OneNote’s integration with other Microsoft productivity tools, such as Outlook, further enhances task management capabilities, ensuring a seamless flow of information and reminders across different platforms.

4. Collaboration and Synchronization:

Collaboration is an essential aspect of many professional environments, and OneNote excels in supporting teamwork and information sharing. Users can share notebooks with colleagues, allowing for real-time collaboration, feedback, and contribution to shared projects or meeting notes. This collaborative aspect can help individuals with ADHD by reducing the cognitive burden of managing information solely on their own. Additionally, OneNote’s synchronization across multiple devices ensures that the information is accessible wherever and whenever it is needed, further enhancing memory by providing a consistent and reliable external storage system.

What Can Coaches Do for People With ADHD?

ADHD coaches are professionals who specialize in working with individuals with ADHD to help them develop strategies and techniques to manage their symptoms effectively. These coaches understand the unique challenges faced by individuals with ADHD and tailor their approach to meet their specific needs. By partnering with an ADHD coach, adults with ADHD can benefit in several ways:

  1. Goal Setting and Planning: Coaches can help individuals set clear goals and break them down into manageable steps. They can assist in developing personalized strategies and systems to overcome challenges related to organization, prioritization, and time management.
  2. Accountability and Support: An ADHD coach serves as an accountability partner, providing ongoing support and encouragement. They can help clients stay focused on their goals, track progress, and make adjustments when necessary.
  3. Skill Building: Coaches can teach individuals practical skills and techniques to improve their executive functions. This may include creating effective routines, implementing strategies for overcoming procrastination, and developing strategies to improve focus and attention.
  4. Emotional Support: Dealing with ADHD can be emotionally challenging at times. Similar to a mental health professional, Coaches offer a safe and non-judgmental space for individuals to discuss their frustrations, fears, and successes. They can provide guidance on managing emotions and building resilience.
Executive Functioning Assessment from Effective Effort Consulting

Resources for Executive Functioning and ADHD

Before embarking on the journey of finding an ADHD coach, it’s important to gather some resources and information about executive functioning and ADHD. Organizations like the Attention Deficit Disorder Association (ADDA) provide valuable information, support groups, and resources for individuals with ADHD, allowing you to know what to look for when finding a coach who can be a great fit for your personal needs.

Make a List of Your Goals for Coaching

To make the most of ADHD coaching, it’s essential to have a clear understanding of what you hope to achieve. Take some time to reflect on your challenges and areas where you would like to improve your executive functions.

Do you struggle with organization, time management, or decision-making?

Do you currently use a planner?

Is your office or home organized?

Do you struggle with impulse control?

Are you looking to enhance your productivity or reduce the impact of ADHD symptoms on your daily life?

Any of these can be improved with the support and accountability of a coach. ADHD coaching should be meaningful and individual to your unique goals. By identifying your goals, you can better communicate your needs to potential coaches.

Note the Characteristics You Want in an ADHD Coach

Every individual is unique, and so are ADHD coaches. While searching for a coach, consider the following; What qualities and characteristics that are important to you?

Is text accountability helpful?

Do you prefer a coach who has a warm and empathetic approach or someone who is more direct and results-oriented?

Do you need in person coaching or could virtual coaching work best for your schedule?

Think about the ADHD coaching style that best resonates with you and the type of support you feel would be most effective. There are many different ADHD coaching models, at EEC we offer both in person and virtual coaching to fit the various needs of those we serve.

Create a List of Potential Coaches

Once you have a clear idea of your goals and the characteristics you desire in a coach, it’s time to create a list of potential candidates. You can find ADHD coaches through professional organizations, online directories, or personal recommendations. Take the time to research each coach’s background, credentials, and experience working with adults with ADHD. You can find out more about our coaches at EEC here.

Do you specialize in working with a parent, child, single adult, or business executive?

During your research, pay attention to the coach’s specialization. Some coaches may have expertise in working with specific populations, such as parents, children, single adults, or business executives. Finding a coach who understands the unique challenges you face as an adult with ADHD can greatly enhance the coaching experience.

Set up an Intro Call with Potential Coaches

Once you have narrowed down your list of potential coaches, it’s important to connect with them to get a sense of their coaching style and approach. Many coaches offer a trial coaching session which provide an opportunity to ask questions, discuss your goals, and determine if there is a good fit between you and the coach.

Create a List of Questions for Your ADHD Coach

Preparing a list of questions beforehand can help you gather important information and ensure that the coach meets your specific needs. Consider asking questions such as:

  • What coaching techniques or strategies do you use to help individuals with ADHD improve their EF skills?
  • How do you customize your approach to meet the unique needs of each client?
  • What is your availability, and what is the frequency and duration of coaching sessions?
  • Can you provide references from previous clients who have benefited from your coaching?

What Happens After Finding an ADHD Coach?

Once you have found the best ADHD coach, with whom you feel comfortable and confident, it’s time to discuss the logistics of the coaching process. Some questions to address may include:

  • Do you coach in person? Over the telephone? Via Web?
  • What are your fees and payment options?
  • How long is the coaching engagement expected to last?
  • Do you work with clients who have problems like mine?

Clarifying these details upfront will help establish a clear understanding between you and the coach and set the foundation for a productive coaching relationship.

To Get the Most Out of Coaching: Be Coachable!

two people having a session with an ADHD Coach

While an ADHD coach can provide valuable guidance and support, it’s important to remember that the coaching process requires active participation and effort from the client. To get the most out of coaching, it’s crucial to be open-minded, receptive to feedback, and willing to try new strategies. Embracing a growth mindset and actively applying the techniques learned during coaching sessions can lead to meaningful and lasting improvements in EF skills.

Do you have personal experience with ADHD?

Although personal experience with ADHD is not a prerequisite for becoming an ADHD coach, some individuals may prefer working with coaches who have firsthand experience with the condition. Coaches who have lived with ADHD can offer unique insights, empathy, and practical strategies based on their own experiences. If this is an important consideration for you, be sure to inquire about the coach’s personal experience during the introductory call.

Is ADHD Coaching Covered by Insurance?

While some forms of therapy or counseling may be covered by insurance, ADHD coaching is typically not covered by insurance plans. However, it’s essential to check with your insurance provider to determine if there are any exceptions or coverage options available. Additionally, many ADHD coaches offer flexible payment plans or packages to accommodate different financial situations.

Working with an ADHD coach can be transformative for both children and adults with Attention deficit disorder, seeking to improve their executive functioning skills. By setting clear goals, finding a coach that aligns with your needs, and actively participating in the coaching process, you can gain the support and tools necessary to navigate the challenges of ADHD and thrive in various areas of life. Remember to do your research, ask the right questions, and remain open to growth and change. With the right coach by your side, you can unlock your full potential and achieve the success you desire.


a sketch of a head with a caption "ADHD" in it.

Working adults with ADHD face unique challenges in the workplace, but with the guidance of a ADHD coach, they can develop and enhance their executive function skills. These skilled coaches provide personalized strategies, help set achievable goals, establish effective systems, and foster self-awareness and confidence. By working together, adults with ADHD and their ADHD coaches can create a roadmap for success, unlocking their true potential and enabling them to thrive in their professional lives. If you’re an adult with ADHD looking to improve your executive function skills, consider ADHD coaching and embark on a transformative journey towards personal and professional growth. Living with attention deficit hyperactivity disorder (ADHD) can present unique challenges in various aspects of life, including executive functioning (EF) skills. EF skills involve processes such as organization, time management, planning, and decision-making, which can be particularly difficult for adults with ADHD. However, the good news is that ADHD coaching can provide invaluable support and guidance to help individuals improve their EF skills and thrive.