Frequently Asked Questions
Coaching
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Attention Deficit and Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that is characterised by impairing symptoms of inattention, hyperactivity and impulsivity. It impacts on an individual’s executive functioning skills which are required for planning, organization, task initiation and completion, time management, working memory, adaptable thinking, and emotional self-regulation - all necessary for managing day to day tasks and thriving in life.
People with ADHD might find it hard to pay attention, control their actions, plan tasks, manage their time, and handle emotions. These difficulties can have a big impact on their personal, social, academic and professional life, leading to mental health issues, unemployment, relationship problems, and legal troubles, among other things.
ADHD is a lifelong condition, with symptoms appearing in early childhood. For people who missed being diagnosed as a child, symptoms may become more obvious later in life when the person experiences significant changes such as to their environment (work or home), health or relationships in such a way that their previous coping mechanisms can no longer compensate for their ADHD.
Its exact cause is still being studied, but it is believed to be linked to genetics, environmental factors like exposure to lead or traumatic brain injuries, and fetal developmental issues such as maternal substance use or premature birth.
While there is no cure for ADHD, a multimodal treatment and support approach is recommended for managing its symptoms. This includes a combination of pharmacological and non-pharmacological approaches such as medication, ADHD coaching, therapy, and lifestyle changes, among other things.
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The International Coaching Federation (ICF) defines coaching as ‘partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential’.
ADHD Life Coaching appreciates that each person living with attention deficit and hyperactivity disorder (ADHD) experiences its symptoms differently, and are the experts in their own life, so the coaching partnership is not ‘one size fits all’.
An ADHD Life Coach therefore adopts a holistic approach when partnering with clients to identify how their unique symptoms impact on their quality of life; to create awareness of their values, motivations, skills and strengths; as well as to empower them to leverage these to get them unstuck and accomplishing their goals, through the development of personalised strategies and actions.
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Let’s use a car (life) as an example.
Therapy focusses on servicing parts of a car that may have become worn out due to overuse. It explores ‘why’ the car is in need of repair (ie past experiences, overuse or abuse), aiming to improve its functioning (mental and emotional wellbeing).
Medication focuses on filling up the tank to address a shortage of fuel (ie low levels of dopamine and other neurotransmitters needed for a range of bodily functions such as movement, memory, and sleep).
Coaching focusses on ‘how’ to get the serviced, and sometimes fuelled car ‘moving forward’ to its destination by ensuring the driver meets licensing requirements (ie identifying challenges and gaps in knowledge, as well as developing needed skills and competencies); identifying where the driver wants to go with the car (goal setting, aspirations, values, motivations); and mapping the route (step by step actions) needed to get there, as well as how to avoid road blocks along the way (ie distractions, old mindsets, and ways of doing things that have not worked).
Coaching empowers clients to take the driver’s seat of their cars (lives) and drive it successfully to their desired destination!
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ADHD coaching is not the same as tutoring or learning strategies training. Tutors teach content or skills directly, while coaches partner with you to ask guiding questions, help you reflect, and co-create personalized approaches that leverage your strengths. The goal is autonomy—providing you the tools to design what works for you in your life.
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Absolutely. ADHD coaching complements both medication and therapy. Coaching focuses on the how (strategizing and building systems), while medication addresses brain chemistry and therapy explores emotional and psychological wellbeing. Working with all three approaches can provide a fuller, stronger foundation for progress.
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Looking to improve your time management, planning and organisational skills to thrive professionally, academically or personally?
Is procrastination or procrastivity preventing you from meeting deadlines and experiencing success?
Need support with prioritisation, goal setting and getting started on those important tasks while not neglecting the little ones?
Have a loved one who has ADHD that you need help with supporting?
Have an ADHD diagnosis?
Do not have an ADHD diagnosis, but struggling with executive function challenges?
Everyone can benefit from a bit of coaching and these are some of the ways that we can help.
So, why not book a complimentary call to find out more!
Please note:
Coaching aims to support people who are ready to take the next step forward. It is not a replacement for medical treatment or advice.
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No, a formal diagnosis is not required. Coaching is designed to support individuals experiencing executive function challenges—such as time management, focus, planning, and emotional regulation—even without an official ADHD diagnosis. If you're curious or struggling, coaching might be a great fit to help you explore strategies and insights in a collaborative, non-judgmental way.
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Honest answer? It depends!
Each individual is different and so also are their needs and circumstances.
Most clients start with an initial 8 weekly sessions, during which we establish the coaching relationship, identify the issues, and what strengths, strategies and supports can be leveraged to create new habits that move you forward towards lasting change.
The time it will take to see results is largely dependent on the effort you commit to achieving your goals in between coaching sessions.
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Clients often report improved time management, organization, motivation, emotional regulation, and strengthened relationships—both personal and professional. Coaches help you develop realistic routines and systems tailored to your brain's unique needs. These practical changes often lead to meaningful, sustainable progress. Studies show ADHD coaching can enhance executive functioning, self-awareness, and goal attainment.
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You would ideally be looking for a coach who is trained in ADHD-specific methodologies from reputable organisations which are accredited by the International Coaching Federation (ICF), rather than a general Life Coach or a coach with lived experience only.
Ojonoka Usman is an Advanced-Certified ADHD Life Coach(A-CALC) who gained her ICF Level 2 accredited training from the International ADHD Coach Training Center. This training means that she has completed:
over 174 hours of coaching education
over 100 hours of coaching experience
10 hours of mentoring from a PCC, ICF-credentialed mentor,
and had her coaching evaluated by an ICF trained coach assessor for demonstration at the Professional Certified Coach (PCC) Level, equipping her with the expertise to guide you effectively.
She also has empathy for your experience, being a person with lived experience herself, who was diagnosed later in life.
Sessions
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Yes! We encourage potential clients to book a complimentary discovery call. This allows us to understand your goals, discuss how coaching works, and determine whether we are the right fit for each other. It’s an opportunity to ask questions and gain clarity with no obligations.
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Following a complimentary consultation (15-20 mins) to find out if we are a good fit for each other, sessions are generally as below:
Initial ‘Strategy and Planning’ session - 60 mins
Regular coaching sessions - 60, 45 and 30 mins available depending on your needs.
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Following the initial Strategy and Planning session where we set your coaching goals and expectations, we then move into weekly or fortnightly check-ins to review progress, adjust strategies, and plan next steps. This structure helps you build routines and systems that fit your lifestyle.
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No. All coaching is done online via video conferencing. A meeting invite will be sent to you when you book.
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Your journey doesn't have to stop at eight weeks—preservation of progress is important. After the initial block, you'll have the option to continue coaching to refine habits, tackle new challenges, or transition into maintenance sessions. We’ll reassess your goals and decide together what frequency and focus will best support your continued growth.
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Medicare currently does not provide rebates for coaching.
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For Australian workers, you may be eligible for funding support through the Job Access Employment Assistance Fund. See the Resources page for more information.
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We understand that life gets busy and you are sometimes unable to attend your appointment.
Missed sessions will be charged at full price, unless at least 48 hours notice is given. So, please let us know as soon as possible if you cannot make your scheduled session, and we will reschedule it.
Family Coaching
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ADHD Family Coaching is a supportive, skills-based process where coaches work with both children/teens and their parents. We focus on strengthening routines, organisational skills, emotional regulation, communication, and confidence — with active parent involvement to reinforce learning at home.
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Every family’s journey is different. Most families start with a 8–12 week cycle to build foundational skills, with options to continue for ongoing support. Progress is measured by meaningful changes in routines, confidence, task completion and emotional regulation.
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Yes! Parent participation is a core part of our approach. Children do best when parents understand ADHD, learn practical strategies, and help integrate coaching tools into everyday life. Sessions may include family coaching, parent-only check-ins, or partner work depending on your child’s age and goals.
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We support:
Pre-teens & teens (12+)
High school students
Programs are tailored based on developmental stage and individual needs.
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ADHD coaching is not the same as tutoring or learning strategies training. Tutors teach content or skills directly, while coaches partner with you to ask guiding questions, help you reflect, and co-create personalized approaches that leverage your strengths. The goal is autonomy—providing you the tools to design what works for you in your life.
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A session may include:
Goal setting and review of progress
Skill teaching (e.g., planning, organisation, emotional skills)
Practice and role-plays
Parent coaching and strategy planning
You’ll leave with tools you can use between sessions.
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Absolutely — we partner with parents and teens to build effective study habits, time management strategies and task follow-through tools that support better engagement and outcomes at school.
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ADHD coaching is skills-based and future-focused, helping clients build abilities to manage daily challenges. It is not clinical therapy. If therapeutic support is needed, we can help connect you with appropriate professionals.
Read more on this under the General Coaching FAQs section above. -
Coaching can help if your child:
Struggles with organisation, task follow-through or time management
Gets overwhelmed by school demands
Has emotional ups and downs that impact daily life
Would benefit from consistent routines and support
We offer a consultation to determine fit and goals before starting.
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A child is more likely to succeed online if they can:
Stay on a video call for 30–50 minutes (with brief breaks if needed)
Understand simple goals (“What do you want to work on today?”)
Engage in basic back-and-forth conversation
Follow visual cues or shared screens
Accept gentle coaching from an adult outside the family
If these skills aren’t there yet, coaching can still work — it just needs to be parent-led.