5 ADHD Coaching Myths Debunked (+ How to Find a Coach)
Living with ADHD feels like swimming upstream.
And you’re exhausted from trying to fit your square-peg brain into round-hole solutions.
You’ve armed yourself with planners, apps, and sticky notes – yet you still feel like you’re drowning in missed appointments and endless to-do lists.
You’ve tried countless productivity hacks, organizational systems, and well-meaning advice from friends, but nothing seems to stick.
Maybe you’ve even seen a doctor or therapist, and still wound up feeling lost and alienated.
I’ve been where you are.
That’s why I decided to become an ADHD coach – to be the solution that I didn’t have when I was diagnosed over 20 years ago.
But here's the thing: there's a lot of confusion about what ADHD coaching actually is (and isn't). Because the coaching industry isn’t regulated and there isn’t a lot of research about it, people jump to negative assumptions.
In this post, I’d like to clear up the misconceptions and help you understand if coaching might be the missing piece you've been looking for.
I’ll also outline what to look for in an ADHD coach, and the exact steps you should take to find the perfect ADHD coach for you.
Let’s get started!
What Is ADHD Coaching?
ADHD coaching is a structured, goal-oriented partnership designed to help people with ADHD navigate challenges, build practical skills, and create meaningful progress in their lives.
Coaching is tailored to your specific needs – whether it’s managing your household, excelling at work, or balancing parenting with your personal goals.
The goal of ADHD coaching isn’t to “fix” ADHD – it’s to equip you with tools and strategies to embrace the unique ways your brain works.
What’s special about ADHD coaching is that most ADHD coaches have ADHD themselves. They’ve had similar life experiences and can relate to your challenges. While you might find a therapist or doctor with ADHD, it’s not guaranteed.
5 Myths About ADHD Coaching Debunked
Before you decide if ADHD coaching is for you, let’s clarify some common misconceptions about it.
Here are 5 pervasive ADHD coaching myths that need to die, ASAP.
Myth #1: ADHD Coaching Doesn’t Work Because It’s Not Scientifically Proven
When it comes to your wellbeing, it’s wise to look at whether or not a solution is backed by significant research.
But what happens when there just isn’t enough research being done?
Since ADHD coaching is a relatively new modality, there just haven’t been enough large-scale studies done on it yet.
So it’s not that ADHD coaching has been studied and found lacking – it’s that it hasn’t been studied enough.
But the studies that have been done are promising!
One study looked at 148 college students over a period of 5 years. The students who received an 8-week ADHD coaching program “showed significant improvement in all 10 areas of study and learning strategies, on self-esteem, and on measures of symptom distress and satisfaction with school and work.”
Another, smaller study supports the efficacy of ADHD coaching for adults with ADHD.
As an ADHD coach, I’ve seen hundreds of people achieve positive results first-hand. I work specifically with moms who have ADHD, and they’ve given me direct feedback about how coaching has helped them stay organized, develop routines, regulate their emotions, improve their confidence and become more present, attentive parents.
And I’m not just tooting my own horn here – any good ADHD coach will have dozens of positive testimonials from real people who found value in ADHD coaching.
Myth #2: The Goal of ADHD Coaching is to “Cure” ADHD
Absolutely not! While ADHD can be treated with medication and therapy, it’s not something that ever goes away completely.
The goal of ADHD coaching is not to “cure” your ADHD - it’s to create a higher degree of functioning in specific areas of your life.
The goals of ADHD coaching are highly personalized, and every coach has a different specialty. But here are a few examples of common ADHD coaching goals:
Tackling burnout and finding better work/life balance
Navigating a career change
Improving relationships
Developing a system for organizing your home and keeping it clean
Mastering time-management to stop perpetual lateness and free up more time in the day
Setting better boundaries with loved ones and coworkers
Coping with rejection or social anxiety and increasing confidence
Learning to manage finances to get out of debt and save money
While these seem like generalized life-coaching goals, the point of an ADHD coach is to learn strategies that work specifically for people with ADHD. So your coach will help you tackle every goal through the lens of ADHD.
You’ll also notice this list of goals doesn’t include “cure” or “get rid of” ADHD. No coach can “cure” ADHD, and if one claims to, run for the hills!
Myth #3: All ADHD Coaching Is The Same
There isn’t a one-size-fits-all manual for ADHD coaching.
Just like ADHD coaching goals are highly personalized, most ADHD coaches are highly specialized.
Coaches may have a specific type of client they serve – for example, I work specifically with moms who have ADHD. Another ADHD coach could work specifically with entrepreneurs, pregnant women, retirees, single parents, CEOs, or people going through a divorce.
There are some ADHD coaches who, rather than helping a specific client, offer to help you with a specific goal. For example, financial planning, health and wellness, business, parenting, or career goals.
Every ADHD coach has their own method of coaching as well. Just like a therapist might use cognitive behavioral therapy, and another prefers dialectical behavioral therapy, a coach has their own preferred frameworks for helping you reach your goals.
ADHD coaches also have different coaching styles. Some have a no-nonsense, “no excuses” drill-sergeant type of style, others take a softer, more compassionate approach. Still others may be somewhere in the middle!
The point is, no two ADHD coaches are the same. Luckily, most good ADHD coaches will give you a free consultation to ask as many questions as you want (more on that later!). They’ll also gladly provide you with references - from people they’ve coached, so you can get some good insight on how they coach.
Myth #4: ADHD Coaching is Only for People Who Are Seriously Struggling
ADHD coaching is only meant for people who feel like their house is on fire and they’re trapped under the rubble.
Wrong!
ADHD coaching is helpful to people in a variety of life circumstances.
Think about professional athletes. When they reach the height of their career, do they stop getting coached because they don’t need it anymore? They never struggle with a single other thing?
And their skills stay perfectly intact for the rest of their career?
Nope.
They continue to train with top coaches - and likely spend even more time training, ensuring continuous improvement - to stay at the top of their game in the height of their career.
No matter where you’re at in life, there’s always something you want to improve or goals you’re striving towards.
One of my clients may be excelling in her career, but struggling in her relationship with her spouse and kids.
One client may have a solid family dynamic, but struggles to find meaning in her work.
Your coach will work with you to determine the right goals for where you’re at in life right now.
Your goal could be to start a new business, or it could be to create better habits in the morning so you’re not sending your kids to school everyday after a yelling match.
No matter where you’re at in life, your ADHD coach will meet you where you are and help.
Myth #5: You Don’t Need ADHD Coaching if You’re Already Seeing a Therapist
If you’re already in therapy, you don’t need an ADHD coach, right?
Not necessarily!
Both types of practitioners offer immense value to their clients, but there are some unique advantages to working with a coach in addition to working with your therapist. Here’s a rundown:
Longer session lengths: Usually therapy sessions are limited to 45 minutes to an hour. A coach can choose their session length - so you don’t have to feel rushed to cram the important details of your life into a small time block.
More freedom to choose your coach: If you’re using insurance to pay for your therapist, the insurance dictates who is and isn’t “in network”. Since coaches often aren’t covered by insurance, you can work with whoever you want. This makes it easier to find someone who is a good match for your specific needs and personality.
Unlimited number of sessions: You can work with an ADHD coach indefinitely, as long as you and your coach are a good fit for each other. This may not be the case with a therapist, as insurance may decide to only cover a limited amount of sessions.
More narrow specialization: It’d be hard to find a therapist who works specifically with moms who have ADHD, or entrepreneurs with ADHD. But coaches are known for these very specific specializations.
Of course, coaches have some limitations as well. For example, if, in addition to your ADHD, you have a serious comorbid condition like major depression or bipolar, a therapist will have the proper training and resources to help you navigate those issues.
However, a coach could work in tandem with your therapist to help you set and achieve goals while you work through your issues.
This is why I’m recommending a blend of both practitioners, or alternating between the two depending on where you’re at in life.
What to Consider Before Starting Your Search for an ADHD Coach
Now that we’ve clarified what ADHD coaching is, and what it isn’t, how do you go about finding one?
Let’s walk through a couple of things to consider before you begin your search.
Your Goals
What do you want to achieve through coaching?
Are you looking to excel in work? Improve your relationships? Organize your home and life a bit better?
Or maybe it’s all of the above.
If you have a specific goal, define it and write it down. Even if your goals are more generalized, like “manage my life better”, try to write down everything you want to change. For example:
Remember to take my medication every day
Stop losing my temper with my kids
Learn how to organize my calendar and keep appointments better
Manage my time effectively to carve out time to start my business
The more detailed you can be when outlining your goals, the more likely you are to find an ADHD coach who specializes in what you need.
Your Personality & Coaching Style Preference
Do you want a coach who gently motivates you, or one who skips the sugar-coating and tells it like it is?
Maybe you want a mix of both!
Think about the people who you feel the most comfortable around. Who do you know that inspires you to be a better version of you? What type of personality does this person have? You might brainstorm a few traits:
Open-minded
Non-judgmental
Straight-forward
Empathetic
Gentle
High-energy
Easy-going
Intense
Honest
Witty
Everyone has different preferences about how they want to be coached and interacted with. It’s important that you feel comfortable enough to be honest with your coaching – the process is much more effective when you can be honest about your struggles.
Writing these traits down will come in handy when you have your free consultation with a potential ADHD coach.
You also want to write down your preference for how coaching is delivered – do you want to meet online or in-person? Do you want group coaching or 1:1 coaching? This will help narrow down your options when you start your search.
How to Find the Right ADHD Coach for You
You’ve written down your goals and coaching style preferences. Now how do you locate potential ADHD coaches?
Let’s walk through the process of finding and choosing your ADHD coach.
Locate a Few Potential Coaches
Your first step is to find a few ADHD coaches that might be a good fit for you.
Here are some places to start your search:
ADHD Organizations: well-known organizations like ADDA or CHADD have professional directories on to find coaches or therapists
Coaching Organizations: Organizations that provide training for coaches (ICF, ACO) often have directories.
Word of mouth: Do you have any friends, family members or coworkers who have used an ADHD coach? Referrals from people you trust are a great start.
Social media: Many coaches are often active on social media. Search for and follow a few and see what topics they cover and what their personality is like. Bookmark the ones you like.
Write down your top candidates when you find them. Remember, when you check out a coaches site, check to see if they offer in-person/online/group or 1:1 coaching - depending on what you want, this may narrow your list quite a bit.
Reach Out & Schedule a Consultation
Now that you’ve got your candidates, it’s time to book your consultation calls. Reach out to each coach via the contact info on their site, and book a call with them.
You’ll want to clarify how consultations are conducted. For example, I do most of my new consultations through “virtual coffee chat” – clients can chat online with me or through voice notes at their convenience. I’m also happy to answer questions via email, or schedule a 15 minute Zoom chat to get a feel for each other.
Before your call, write down all the questions you have for your coach. You can ask them anything, but here are some suggestions:
How would you describe your coaching style?
What is your training and background in coaching people with ADHD and ADHD in general?
How do you tailor your coaching to individual needs?
What’s your coaching methodology?
How do you measure progress with your clients?
How do you handle confidentiality and privacy?
What are your fees?
Keeping notes about each coach during your consultation will help you remember which ones resonate with you and which ones may not be a good fit.
After your consultations, you’re ready to pick a coach! Use your notes and intuition to choose a coach that has the right personality, skills, knowledge, availability and price-point for you.
Is ADHD Coaching Right for You?
I hope this post helped quiet the noise around ADHD coaching and helped empower you to find the right coach for you.
ADHD coaches are not here to try and “cure” your ADHD – we’re here to offer personalized strategies and meet you wherever you’re at in life!
Speaking of coaching…
If you’re ready to stop feeling like you’re barely keeping your head above water and start thriving in your life as a mom with ADHD, take a look at my private coaching. Or Rooted Group Coaching for Moms may be the perfect fit for you.
Rooted isn’t another cookie-cutter solution – it’s a practical, science-backed approach designed to fit your life as it is, without adding more to your to-do list.
With small, supportive groups and personalized coaching, you’ll gain the tools to manage the day-to-day juggle with more ease, feel grounded in your priorities, and show up as the calm, confident mom you want to be.
Together, we’ll plant your roots deep so you can ride the tides of motherhood and create a life that feels aligned and sustainable.
Your first step is simple: join us. You’ll find the community, support, and strategies you’ve been craving to navigate motherhood with more ease and joy. Sign up today to start making motherhood a little easier.