3 examples of how coaching can help someone with ADHD

It's easy for people to suggest coaching as a way to help someone achieve the goals they want. At the same time, this might feel very daunting and scary and it can feel hard to conceptualise what you want from a coach or understand in practice how they might help.

Here are some examples that might help you understand how working with a coach can help someone who has ADHD. 

Scenario 1: Tackling procrastination and overwhelm

If a client is struggling with ADHD, they may also be struggling with something they describe as 'chronic procrastination' and feeling overwhelmed by their responsibilities, both at work and in their personal life.

Coaching sessions can help with the following:

Identify specific challenges

During a session, you may discuss the specific tasks and situations where procrastination and overwhelm occur. This could include work assignments, household chores, or personal projects. This would then be identified as a priority to be worked on.

Goal setting

Coaching can help you set clear and achievable goals. These goals would be broken down into smaller, manageable steps to prevent the feeling of being overwhelmed.

Time management strategies

Next is to investigate, identify and teach practical time management techniques that would work the best for the client. This might include strategies for prioritising tasks, creating schedules, and using timers or reminders effectively.

Accountability

A coach might also schedule in regular check-ins would be scheduled to hold the client accountable for taking action on their goals. This accountability helps combat procrastination.

Over time, the client would gradually improve their ability to tackle tasks, reduce procrastination, and experience less overwhelm in their daily life. Coaching over a period of time and on a coaching programme can help a client incorporate these changes into their life in a consistent and sustainable way.

Scenario 2: Enhancing relationship communication

A client with ADHD might also come to coaching to manage personal or professional relationships. These can sometimes be impacted due to emotional overwhelm, impulse control and because it can feel extremely frustrating to not be able to communicate what is going on.

Coaching sessions can help with these areas by: 

Identifying communication patterns

As a coach, I work in exploring communication patterns in the client's relationships, including moments of impulsivity or misunderstandings. I then look at the things my client can do (with very practical and clear steps and scripts) to help them express their needs and requests effectively. 

Setting communication goals

Another strategy that can help is working with a client to establish specific communication goals each week. This might be linked to focusing on active listening, pausing before responding, or exploring how to experience and process emotions when feeling triggered or overwhelmed. 

Role-playing exercises

In sessions, this could be done in a variety of ways. We might do some role plays (though rarely), some Socratic questioning, or incorporate some elements from CBT into our work. A coach might also use the skills and experience from previous careers to help a client create communication strategies that work best for them. I certainly use my 16 years of experience across a variety of industries (including Diplomacy) to help!

Feedback and reflection

Coaches can also encourage clients in this situation to reflect on their progress and share experiences from real-life situations. The coach would provide feedback and guidance based on these reflections. In my sessions, we go into detail and I try and act as a mirror to allow you to look at a specific situation in an alternative light. This can be hugely empowering and my clients can often leave such sessions feeling transformed. 

Such coaching might help a client (over time) experience improved communication in their relationships, reduced conflicts, and enhanced interpersonal connections. This can lead to improvements in careers as well as a more fulfilling and enriching personal life. 

Scenario 3: Boosting academic performance

A third reason someone with ADHD might come for coaching is to help them complete training or to study for a specific exam. Coaching sessions would address these academics in a variety of ways. This might include:

Academic goal setting

Coming up with some very specific and timebound goals and breaking these down into much more achievable steps. With students, this looks like setting clear academic goals, and identifying specific subjects or tasks that require improvement.

Study strategies

Coaches can also introduce effective study strategies tailored to the student's learning style. This could include techniques for organising study materials and managing distractions.

Time management for studies

The coach would help the student create a study schedule that optimises their focus and energy levels. This can include first identifying the relationship the client has with time and how time is perceived. 

Test-taking strategies

A coach might also work on test-taking strategies and techniques to manage test anxiety. In my sessions, this is super practical and each client leaves with several clear steps to implement to help them in exams or to operate under pressure. 

Once again, this can have a huge impact on someone studying or working towards a specific goal over a period of time. It can sometimes be the difference between passing or securing the qualification.

If you're considering a coach for any of these scenarios, it can help to think a little bit in advance of a coaching session about which areas you want help with and what could have the most impact on you. Once you've got an idea, reach out to a coach to start your journey.