Receiving (or revisiting) an ADHD diagnosis in adulthood can feel both clarifying and overwhelming. Medication prescribed by your GP or specialist can be helpful, but many adults also benefit from ADHD coaching—a practical, structured, and supportive approach that turns intention into action. Below, we explore what ADHD coaching is, how it differs from therapy and medical care, and why it can be a powerful option for adults in Sydney and across Australia, including via online telehealth.
What Is ADHD Coaching (and How Is It Different)?
ADHD coaching is a collaborative, future-focused partnership. It’s not diagnosis or prescribing; instead, it offers space, time, objectivity, and accountability to help you identify workable strategies and build momentum. Where medical care targets symptoms, and therapy explores patterns and emotions, coaching focuses on the “How do I do this in daily life?”—from routines and time-management to decision-making and follow-through.
Who Is It For? Common Adult ADHD Challenges
ADHD often shows up differently in adulthood. Many clients describe:
- Impulsivity and emotional reactivity
- Procrastination and perfectionism cycles
- Disorganisation and time blindness
- Difficulty prioritising and completing tasks
- Overwhelm during life transitions (study, new job, parenting)
Coaching helps you translate intentions into practical steps—so you can study, work, and relate to others in ways that fit your brain, not fight it.
Practical Scaffolding: External Supports That Work
Scaffolding refers to external supports that make everyday life more manageable. Your coach helps you test and personalise systems such as:
- Digital reminders and calendar alarms for tasks & transitions
- Environmental cues (visual lists, colour-coding, clutter-reduced workspaces)
- Routine building (sleep, meals, movement, recovery)
- Task shaping (breaking projects into clear, small, next steps)
- Focus tools (timers/Pomodoro, “body-doubling,” and context cues)
Because ADHD looks different for everyone, scaffolding is flexible and adaptive—adjusted as your season of life changes.
Coaching With or Without Medication
Some adults use stimulant or non-stimulant medication; others take “medication holidays” or prefer non-medication approaches. Coaching supports you either way, providing structure and accountability so progress isn’t dependent on any single tool.
Finding Your ADHD Superpowers
Many adults with ADHD are creative, energetic, quick-thinking, and able to see connections others miss. Coaching helps you recognise and leverage these strengths—your ADHD superpowers. The same brain that finds routine tricky may excel at problem-solving, brainstorming, rapid learning, and innovative thinking. Naming these strengths changes the story from “deficit” to “distinct advantage,” while also giving you strategies for the tricky bits.
How Sessions with Dr Amelia Haines Work
Amelia offers compassionate, coaching-style support within a therapeutic frame. Sessions focus on practical change: clarifying goals, trialling tools, reviewing what worked, and building confidence. Appointments are available via telehealth across Australia (and in-person availability may vary).
- Typical session length: 60 minutes
- Format: Online (Australia-wide) with structured follow-ups as needed
- Ideal for: Students, professionals, parents, and late-diagnosed adults
Not sure if coaching is the right fit? You’re welcome to email Amelia at drameliahaines@gmail.com with a brief note about what you’d like help with.
Ready to try ADHD Coaching?
Book a session with Dr Amelia Haines in Sydney or online across Australia. You’ll leave with practical next steps tailored to you.
Serving Sydney & Australia-Wide (Online)
Whether you’re in Sydney, elsewhere in NSW, or interstate, ADHD coaching is available online across Australia. If you prefer in-person work, please mention this when you get in touch so we can advise current options.
Practical Examples of ADHD Coaching in Action
To illustrate, here are a few simple but powerful coaching outcomes:
- A client sets phone alarms not just for appointments, but also for transitions — e.g. leaving the house 10 minutes before needed.
- Another lays out clothes the night before work, reducing morning stress and decision fatigue.
- A student uses the Pomodoro technique (short timed intervals) to stay focused and avoid procrastination.
- A parent builds a family calendar system that improves communication and reduces conflict.
Individually, these may seem small. Together, they provide scaffolding that supports a balanced, more stable life.
The Bigger Picture
Coaching for ADHD is not about rigid systems or forcing someone to change into a different person. It’s about acceptance, experimentation, and growth. Instead of fighting against how the ADHD brain works, coaching helps build systems that work with those differences.
In a society that often overlooks neurodiversity, coaching provides space for people with ADHD to discover their potential. It bridges the gap between intention and action, helping individuals not only dream of change but take meaningful steps toward it.
Conclusion
Living with ADHD as an adult can be challenging, but it does not have to limit success, fulfillment, or joy. Medication can be valuable, but coaching offers something just as important: structure, encouragement, and personalised tools.
Through scaffolding, planning, and compassionate accountability, ADHD coaching empowers individuals to take control of their lives and move forward with clarity and confidence. For adults navigating ADHD — whether newly diagnosed or long aware of it — coaching can be the difference between surviving and thriving.
Frequently Asked Questions
What’s the difference between ADHD therapy and ADHD coaching?
Therapy explores emotional patterns, history, and mental health concerns. ADHD coaching focuses on practical strategies, systems, and accountability to help you take action in day-to-day life. Many adults benefit from a blend of both.
Is ADHD coaching worth it for adults?
If you struggle with follow-through, time-management, or organisation, coaching can be highly effective. Clients often report reduced overwhelm, clearer routines, and more consistent progress on goals that matter.
Can ADHD coaching help if I’m not on medication?
Yes. Coaching provides external structure, tools, and accountability that support progress with or without medication. If you do use medication, coaching complements it.
How many sessions will I need?
It varies. Some people benefit from 3–6 focused sessions; others prefer ongoing support through a season of study, work change, or parenting. We’ll set a plan that suits your goals and budget.
Do you offer ADHD coaching online in Australia?
Yes. Telehealth sessions are available Australia-wide. If you’re local to Sydney and prefer in-person, please mention this when booking so we can advise current options.
Do I need a formal ADHD diagnosis to start coaching?
No. A formal diagnosis can be helpful—especially for medical decisions—but it isn’t required to begin coaching-style support and practical skill-building.
