Individual ADHD Coaching

What the Coaching Process Looks Like

Coaching often follows a process similar to how scientific research works. Instead of expecting immediate answers or perfect systems, we approach change with curiosity, experimentation, and adjustment over time. You could say we are doing “mesearch” 😅

Here’s what that process typically looks like:

Step 1: Identifying the focus area

(Defining the goals of the research. What are we hoping to accomplish? )

Before we meet, you’ll complete an intake form where you’re invited to name goals, frustrations, or areas where you feel stuck. These don’t need to be fully formed and I can help with clarification.

In our first session, we prioritize which area to start with, based on what feels most impactful, draining, achievable or urgent right now.

Step 2: Forming a working hypothesis

(What might be getting in the way?)

If you’re not sure why something feels hard, that’s okay. Helping identify the real barrier is a big part of the work.

I’ll ask a lot of curious, targeted questions and look through the lens of specific executive functioning skills…such as organization, prioritization, time management, task initiation, or follow-through…to develop a working hypothesis about what’s actually interfering.

Step 3: Designing an experiment

(Choosing strategies to test)

Once we’ve identified the likely challenge, I’ll offer education when needed, and we’ll brainstorm strategies together.

We choose one or more ideas to try, and define a specific, realistic goal to work on between sessions. These strategies are treated as experiments, not permanent commitments.

Step 4: Running the experiment

(Trying it out in real life)

Between sessions, you’ll test the strategy in your actual environment. Depending on the focus, this might involve: one targeted change, or several small adjustments across different areas. There’s no expectation that everything works perfectly.

Step 5: Reviewing the data and adjusting variables

(What worked? What didn’t?)

In our next session, we review what happened: What worked and what didn’t?

Then we adjust the variables and rerun the experiment, refining strategies until we find what works for you.

Step 6: Applying and repeating

(Applying what we’ve learned)

Once we’ve identified what works, you can continue using that strategy for that task and we repeat this process with other goals until we find the right strategies that work for you.

While the length of coaching varies, many people begin noticing meaningful shifts within a couple of months as patterns become clearer and strategies start fitting more naturally.