Attention Deficit and Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that is characterised by inattention, hyperactivity and impulsivity.

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.

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!

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.

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.

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 empathy for your experience, being a person with lived experience herself, who was late diagnosed.

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.

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.

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.

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.