Program Modules
Executive function challenges affect every area of life. I ask that you come to the first session with a wish list of areas where you’d like to be functioning better, so we can start diving into your priorities. Each session is guided by your agenda and what matters most to you. These are some of the most common focus areas that come up again and again in ADHD coaching.
1. Build the Essentials
Lay the groundwork for better focus, energy, and emotional regulation.
- Sleep, Diet & Exercise – Build your foundation for focus.
- Taming Technology Vampires – Take back control from your screens.
- ADHD-Informed Stress Management – Lighten your mental load. Choose your priorities carefully.
2. Strengthen Daily Systems
Learn strategies that support executive function and reduce everyday overwhelm.
A. Building Practical Systems
- Breaking Out of a Procrastination Prison – Unlock your drive. Get moving.
- Getting More Done with Less Overwhelm – Work smarter, feel calmer.
- Time Management – You can recover from time blindness.
- Setting Goals and Sticking to Routines – Go from scattered to strategic.
- Organization 101: From messy towards mastery.
B. Keeping Your Momentum
- Decision-Making Strategies – Understand the criteria you need to make decisions.
- Boost Your Productivity – Do what matters—ditch what drains you.
- Rumination and Overthinking – Turning away from the endless replay.
- High-Functioning ADHD – Performing well doesn’t mean you’re thriving—find your balance.
3. Navigate Relationships & Communication
Improve interpersonal dynamics with more clarity, confidence, and compassion.
- ADHD & Relationships – Connection without chaos. Navigate conflict with care.
- Overcommitting, People-Pleasing & Boundaries – Say yes to what matters – without burning out.
4. Heal the Inner Critic
Address the deeper emotional patterns that hold you back.
Research shows that by age twelve, children with ADHD have received an estimated 20,000 more negative messages than their neurotypical peers. This sets the stage for longstanding self-doubt, shame, and harsh self-talk.
A. Shifting the Inner Voice
- Self-Compassion & RSD (Rejection Sensitive Dysphoria) – Fuel your growth with kindness, not criticism.
- From Self-Doubt & Self-Blame towards confidence.
- Shame – Stop shame spirals and rebuild self-trust.
- Never Feeling “Good Enough” – Identify the roots. Rewrite the story.
B. Reframing Achievement & Failure
- Reframing Failure – Turn mistakes into momentum.
- Perfectionism – Done is better than perfect. Don’t miss out on life!
- Imposter Syndrome – What if you’re not the high-functioning person you present to be?
- Unhooking Self-Esteem From External Achievement – Drinking salt water won’t quench your thirst.
5. The Big Picture
Explore what a fulfilling life with ADHD really looks like.
What Makes a Happy Life with ADHD? – Finding the pathways that lead to joy.
