What is ADHD Coaching and How Can It Help Me?

If you live with ADHD, you may already know how challenging it can be to manage focus, time, organization, and everyday responsibilities. Even when you know what you want to do, actually doing it can feel like climbing a steep hill. ADHD coaching offers practical, personalized support to help you bridge the gap between intentions and actions; and build a life that works for your brain.

What is ADHD Coaching?

ADHD coaching is a collaborative, goal-focused process designed to help people with ADHD better manage their daily lives, reach personal or professional goals, and develop practical strategies that fit their unique brain.

Unlike therapy, which often focuses on emotional processing or mental health diagnoses, ADHD coaching is action-oriented. Your coach works with you to:

• Break down big goals into manageable steps.

• Create systems for organization, time management, and follow-through.

• Develop tools for focus, planning, and prioritization.

• Hold you accountable in a supportive, non-judgmental way.

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How ADHD Coaching Helps

ADHD affects the brain’s executive functioning; skills like planning, starting tasks, staying on track, and regulating emotions. Coaching helps by:

• Turning intentions into action: Instead of just talking about change, you’ll create clear, achievable steps and follow them.

• Creating structure: Your coach will help you set up tools, routines, and reminders that work with your ADHD brain, not against it.

• Improving self-confidence: Small wins build momentum and show you that change is possible.

• Managing overwhelm: Breaking big projects into small, clear steps makes them less intimidating.

• Building self-compassion: A coach helps you understand ADHD as a brain difference, not a personal failure.

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Is ADHD Coaching Right for Me?

ADHD coaching can help if you:

• Feel stuck or overwhelmed by daily responsibilities.

• Struggle with time management, organization, or follow-through.

• Want strategies tailored to your strengths and challenges.

• Need accountability to keep moving toward your goals.

It’s helpful for students, professionals, parents, creatives; anyone living with ADHD who wants support in building habits, routines, and confidence.

Self-Help Tips for ADHD You Can Start Today

While coaching provides personalized guidance, here are a few strategies you can try right now:

1. Externalize your memory: Use to-do lists, sticky notes, calendar reminders, or phone alarms. Don’t rely on “just remembering.”

2. Time block your day: Assign blocks of time for specific tasks instead of working from a long, overwhelming list.

3. Use the “one-minute rule”: If something will take less than a minute, do it right away.

4. Body-double for accountability: Work alongside someone else in person or virtually; it can help you stay focused.

5. Break tasks into micro-steps: “Clean the kitchen” becomes “Unload the dishwasher”, then “Wipe counters”, then “Sweep floor.”

6. Celebrate progress, not perfection: Focus on what you did accomplish, not what’s left undone.

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ADHD Coaching vs. Therapy

It’s important to know that coaching doesn’t replace therapy. If you’re struggling with anxiety, depression, trauma, or other mental health concerns, therapy addresses those underlying issues. Coaching focuses on building skills and habits to manage ADHD more effectively. For many people, therapy and coaching work best together.

Certified Neurodivergent Specialist and Registered Psychotherapist: Lizanne Hills

ADHD Coaching with Lizanne Hills at Authentic Living London

At Authentic Living London, ADHD coach Lizanne Hills combines professional expertise with compassion and practical strategies to help clients create lasting change.

Lizanne understands that ADHD is not about laziness or lack of willpower; it’s about learning how your brain works and designing systems that fit you. She helps clients:

• Identify their unique strengths and challenges.

• Build routines and systems that feel doable.

• Overcome overwhelm with step-by-step planning.

• Stay motivated and accountable through regular check-ins.

Whether you’re a student trying to keep up with deadlines, a parent juggling family life, or a professional navigating workplace demands, Lizanne provides personalized tools and encouragement so you can move forward with confidence.

Final Thoughts

ADHD coaching is not about changing who you are; it’s about creating a life that works for your brain. With the right support, you can turn intentions into action, reduce daily stress, and feel proud of your progress.

If you’re curious about ADHD coaching or want to work with Lizanne Hills, book a free consultation with Authentic Living London to see how coaching can help you thrive; both in-person in London, Ontario, and virtually across the province.