ADHD Coaching vs. ADHD Therapy: Understanding the Differences and Benefits

Living with ADHD presents unique challenges that can impact every aspect of your life. Fortunately, there are specialized support systems designed to help individuals with ADHD thrive. Two of the most effective options—ADHD coaching and ADHD therapy—offer valuable but distinct approaches to managing ADHD. Understanding these differences can help you determine which path (or combination) might best serve your needs.

What is ADHD Coaching?

ADHD coaching is a practical, present-focused partnership between a coach and client designed to improve daily functioning and achieve specific goals. Unlike traditional therapy, coaching operates on the assumption that the client isn't "broken" but rather needs specialized strategies to work with their unique brain wiring.

Key characteristics of ADHD coaching:

• Present and future-oriented: Focuses on current challenges and future goals rather than past experiences

• Action-based: Emphasizes developing concrete strategies, systems, and structures

• Skills development: Teaches practical skills for time management, organization, planning, and prioritization

• Accountability partnership: Regular check-ins help maintain momentum and commitment to goals

• Solution-focused: Identifies strengths and creates workarounds for ADHD-related challenges

An ADHD coach might help you create systems for managing household tasks, develop strategies for meeting work deadlines, establish routines that stick, or navigate academic challenges.

What is ADHD Therapy?

ADHD therapy (often cognitive-behavioral therapy or other specialized approaches) is a clinical treatment that addresses the psychological and emotional aspects of living with ADHD, including any co-occurring conditions like anxiety or depression.

Key characteristics of ADHD therapy:

• Deeper psychological focus: Explores how ADHD has impacted self-esteem, relationships, and emotional well-being

• Processing past experiences: Helps understand and heal from past difficulties, failures, or trauma

• Treating co-existing conditions: Addresses anxiety, depression, or other mental health concerns that often accompany ADHD

• Emotional regulation: Develops strategies for managing emotional reactivity and impulsivity

• Cognitive restructuring: Identifies and changes negative thought patterns and beliefs about oneself

A therapist might help you process feelings of shame from years of undiagnosed ADHD, develop emotional regulation strategies, or address relationship patterns stemming from rejection sensitivity.

When to Choose ADHD Coaching

ADHD coaching might be the right choice when:

• You understand your ADHD diagnosis but need practical strategies to manage daily life

• Your primary challenges involve execution, organization, time management, or achieving specific goals

• You're emotionally stable but struggling with productivity or following through on intentions

• You're seeking accountability and consistent support for implementing changes

• You want to maximize your strengths and develop compensatory strategies for challenges

When to Choose ADHD Therapy

ADHD therapy might be the better option when:

• You're experiencing significant emotional distress, anxiety, depression, or trauma

• You need help processing the impact of late diagnosis or years of misunderstanding

• You have complex co-occurring conditions alongside ADHD

• Relationship difficulties are a primary concern

• You struggle with persistent negative self-talk, shame, or self-criticism

• You're working through grief about how ADHD has affected your life path

The Power of Combining Approaches

Many individuals with ADHD find tremendous benefit in utilizing both coaching and therapy, either simultaneously or sequentially. This comprehensive approach addresses both the practical challenges of managing ADHD and the deeper emotional impacts of living with a neurodevelopmental condition.

The combination can be particularly powerful because:

1. Therapy can clear emotional obstacles that might otherwise block coaching progress

2. Coaching can provide immediate practical support while deeper therapeutic work unfolds

3. Skills learned in coaching can be applied to insights gained in therapy

4. Having multiple support professionals creates a more robust care network

Making Your Decision

When deciding between coaching and therapy (or choosing both), consider:

• Your current primary challenges (practical vs. emotional)

• Your financial resources and insurance coverage (therapy is more likely to be covered by insurance)

• Your time availability and commitment level

• Your personal preferences for support style

• Recommendations from healthcare providers

Remember that there's no wrong choice—any step toward support is a positive one. Many people start with one approach and add the other later, or move between them as needs change.

Finding the Right Professional

Whether you choose coaching, therapy, or both, finding someone with specific ADHD expertise is crucial. Look for:

• Specialized training in ADHD

• Experience working with adults with ADHD (if you're an adult)

• A personal style and approach that resonates with you

• Clear boundaries and expectations

• A solid understanding of neurodiversity and ADHD as a difference, not just a disorder

Taking the first step toward support—whether coaching or therapy—is an investment in your wellbeing that can yield tremendous returns in quality of life, relationships, and personal accomplishment.

Virtual vs. In-Person ADHD Coaching in San Diego: Finding Your Perfect Fit

As an ADHD coach based in San Diego, I'm often asked whether virtual or in-person coaching is more effective for adults with ADHD. The answer? Both approaches can be incredibly powerful—but they each offer unique advantages that might make one a better fit for your specific needs.

##The Rise of Virtual ADHD Coaching

Virtual ADHD coaching has revolutionized accessibility to expert support. For many of my San Diego clients (and those beyond our beautiful city's borders), virtual sessions offer:

- **Convenience and flexibility** in scheduling sessions around busy work days

- **No commute time**, eliminating a potential barrier to consistent attendance

- **Comfortable environment** of your choosing—your home office, favorite coffee shop, or even your backyard

- **Screen sharing capabilities** for real-time organization of digital calendars, emails, and project management systems

- **Recorded sessions** (with permission) that you can revisit when implementing strategies

Virtual coaching has proven just as effective as in-person sessions for most ADHD coaching goals. The core elements that make coaching successful—accountability, strategy development, and supportive guidance—translate seamlessly to the virtual environment.

## The Unique Power of In-Person ADHD Coaching

While virtual coaching offers tremendous value, there's something special about meeting face-to-face. As a San Diego-based ADHD coach, I offer something truly unique for local clients: walking coaching sessions at the beautiful Batiquitos Lagoon.

### Why "Walk and Work" ADHD Coaching?

There's powerful science behind combining movement, nature, and coaching conversations:

1. **Movement optimizes the ADHD brain**: Physical activity increases dopamine, norepinephrine, and serotonin levels—the very neurochemicals that many ADHD medications target. Walking naturally boosts focus and cognitive function.

2. **Nature reduces mental fatigue**: The lagoon's natural setting provides what scientists call "soft fascination"—environmental stimuli that engage attention gently without taxing the brain's executive function systems.

3. **Side-by-side conversations reduce pressure**: Walking together creates a parallel conversation dynamic rather than face-to-face, often making it easier for clients to express challenging thoughts or feelings.

4. **Embodied cognition enhances insight**: Research shows that moving your body while working through complex ideas can actually improve problem-solving and creativity—perfect for developing personalized ADHD strategies.

5. **Breaking patterns creates new neural pathways**: Simply changing the environment from the traditional office setting signals to your brain that this is an opportunity for new thinking and approaches.

The combination of focused coaching conversation, gentle physical activity, and the calming presence of Batiquitos Lagoon's natural beauty creates a uniquely effective environment for ADHD coaching breakthroughs.

## Which ADHD Coaching Format Is Right For You?

The beauty of modern ADHD coaching is that you're not limited to one approach. Many of my San Diego clients benefit from a hybrid model:

- Virtual sessions for regular check-ins, skill-building, and accountability

- In-person walking sessions at Batiquitos Lagoon for deeper strategy work, overcoming stubborn challenges, or simply as a refreshing change of pace

Whether you're seeking virtual ADHD coaching in San Diego or want to experience the transformative power of our walking sessions, the most important factor is finding an approach that resonates with your specific needs and preferences.

## Experience Virtual or In-Person ADHD Coaching in San Diego

As a San Diego ADHD coach specializing in adult ADHD, I'm committed to meeting you where you are—whether that's through your computer screen or walking side-by-side along the lagoon.

If you're curious about which approach might work best for you, I invite you to schedule a complimentary consultation. We'll discuss your unique ADHD challenges, goals, and preferences to determine whether virtual coaching, in-person walking sessions, or a combination would best support your journey.

Ready to transform how you manage your ADHD? Contact me today to learn more about virtual ADHD coaching in San Diego or to schedule your first walking session at Batiquitos Lagoon.

Book a discovery call here

https://bit.ly/Discoveryadhd

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*Ian Wahlert is a certified ADHD coach specializing in helping adults with ADHD develop personalized strategies for success. Based in San Diego County, Ian Wahlert offers both virtual coaching worldwide and unique in-person walking sessions at Batiquitos Lagoon. Learn more at ADHDcoaching.life.*

Beyond the Game: Navigating Life with ADHD as a Professional Athlete

Professional athletes are often seen as superheroes on the field, showcasing extraordinary physical prowess and mental resilience. However, what many people might not realize is that these athletes, just like anyone else, face personal challenges off the field. For some, that challenge is navigating life with Attention Deficit Hyperactivity Disorder (ADHD). In this blog post, we will delve into how ADHD impacts the lives of professional athletes beyond the sports arena and explore strategies they can employ to thrive in their personal lives with the help of ADHD coaching.

The Hidden Struggles of Athletes with ADHD

1. Time Management and Organization: Maintaining a busy schedule that includes training sessions, travel, competitions, and media commitments can be overwhelming for anyone. Athletes with ADHD may find it even more difficult to manage their time effectively and keep track of their responsibilities, leading to stress and frustration.

2. Relationships: Building and maintaining relationships can be a challenge for individuals with ADHD due to difficulties with sustained attention and impulse control. Athletes may struggle with active listening and remembering important details, which can impact their connections with family, friends, and loved ones.

3. Financial Management: Properly managing finances is essential for long-term stability, but individuals with ADHD might struggle with budgeting, bill payments, and making informed financial decisions, potentially leading to financial stress.

4. Mental Health: ADHD can contribute to challenges in managing emotions and coping with stress. Athletes, who are often under immense pressure to perform, may face heightened anxiety, depression, and mood swings, impacting their overall mental well-being.

Strategies for Thriving Off the Field

1. ADHD Coaching: Just as athletes have coaches to help them excel in their sports, they can also benefit from ADHD coaches who specialize in addressing the unique challenges of ADHD. These coaches provide tailored strategies to improve time management, organization, and emotional regulation in daily life.

2. Structured Routines: Establishing structured routines can provide a sense of predictability and stability. Athletes can work with ADHD coaches to create schedules that accommodate their training and competition demands while also factoring in personal time, rest, and self-care.

3. Effective Communication: Learning to communicate openly with loved ones about their ADHD can foster understanding and patience. Athletes can work on active listening skills and find ways to clearly express their needs and challenges.

4. Mindfulness and Stress Management: Practicing mindfulness techniques can help athletes manage stress, anxiety, and emotional fluctuations. Techniques such as meditation, deep breathing, and yoga can be integrated into their daily routines.

5. Medication and Therapy: Many athletes with ADHD find that a combination of medication and therapy is beneficial. Collaborating with medical professionals to find the right treatment plan can significantly improve their quality of life.

Well-known athletes have openly shared their experiences with ADHD and how they've managed to overcome its challenges in their personal lives.

• Michael Phelps: The most decorated Olympian of all time, Phelps has been open about his struggles with ADHD. He has said that ADHD helped him focus on his swimming and gave him the drive to succeed.

• Simone Biles: The most decorated gymnast in history, Biles was diagnosed with ADHD at a young age. She has said that ADHD helps her stay calm under pressure and focus on her routines.

• Terry Bradshaw: The Hall of Fame quarterback, Bradshaw was diagnosed with ADHD as an adult. He has said that ADHD helped him stay motivated and competitive.

Conclusion

Professional athletes are not exempt from the challenges that come with living with ADHD. By shedding light on the personal struggles they face beyond the world of sports, we can foster a greater understanding of neurodiversity and provide valuable resources for athletes seeking support. With the guidance of ADHD coaching and a comprehensive approach to managing their condition, athletes can not only excel on the field but also lead fulfilling lives off the field, demonstrating that with the right strategies and support, they can thrive in every aspect of their journey.

Get the support you need to thrive beyond the game with Ian Wahlert Certified professional ADHD Coach at adhdcoaching.life

The tech your office needs to optimize your amazingly diverse team

Here is a list of assistive technologies that can support neurodiverse employees in a law firm:

1. Speech-to-Text Software: Tools like Dragon NaturallySpeaking, Google Docs Voice Typing, or Windows Speech Recognition allow users to dictate their thoughts, which is particularly helpful for individuals with dyslexia, dysgraphia, or other writing-related challenges.

2. Text-to-Speech Software: Applications such as NaturalReader, Read&Write, or Balabolka can convert written text into spoken words. This assists individuals who benefit from auditory reinforcement or have difficulty reading and comprehending written material.

3. Mind-Mapping Software: Programs like XMind, MindMeister, or Inspiration help users visually organize and connect ideas. This is beneficial for individuals who prefer visual thinking or struggle with linear thinking and note-taking.

4. Organization and Time Management Tools: Apps like Trello, Asana, or Todoist help individuals stay organized, manage tasks, set reminders, and prioritize work. These tools can support individuals with attention deficit hyperactivity disorder (ADHD) or executive function challenges.

5. Noise-Canceling Headphones: High-quality noise-canceling headphones, such as those from Bose, Sony, or Sennheiser, help individuals reduce auditory distractions and maintain focus in a busy office environment.

6. Visual Schedule Apps: Applications like Choiceworks, Time Timer, or First Then Visual Schedule assist individuals with autism or executive function challenges by providing visual cues and reminders for daily routines, tasks, or deadlines.

7. Screen-Reading Software: Tools such as JAWS (Job Access With Speech), NVDA (NonVisual Desktop Access), or VoiceOver (built-in on Apple devices) read aloud the content displayed on a computer screen, benefiting individuals with visual impairments or reading difficulties.

8. Grammar and Writing Assistance Tools: Grammarly, Ginger, or ProWritingAid offer real-time grammar and spelling checks, style suggestions, and readability analysis. These tools can be beneficial for individuals with dyslexia, dysgraphia, or language-related difficulties.

9. Focus-Enhancing Apps: Applications like Forest, Cold Turkey, or Freedom help individuals manage distractions and maintain focus by blocking or limiting access to certain websites, social media platforms, or applications.

10. Visual Stress Relief Tools: Software like f.lux or Night Shift (built-in on Apple devices) adjusts the color temperature of computer screens to reduce eye strain and sensitivity to light, benefiting individuals with visual stress or sensitivity.

Remember that the suitability of specific assistive technologies may vary depending on individual preferences and needs. It's essential to involve the neurodiverse employees in the selection process and provide them with training and ongoing support to maximize the benefits of these tools.

ADHD is common for Lawyers. Is your law firm setup for success?

Lawyers living with ADHD maybe more common than you think… In a 2016 ABA study done about lawyers and mental health, 12.5% of lawyers reported having ADHD. But since the rate of lawyers having ADHD is 3x as high as the general population, it’s very likely to be a much higher number.

Creating a neurodiverse-friendly environment in a law firm involves implementing various accommodations to support the unique needs and strengths of neurodiverse employees. Here are some helpful accommodations that can be considered:

1. Sensory-Friendly Workspaces: Provide quiet areas or designated spaces where employees can work without excessive noise or distractions. Consider using noise-cancelling headphones or providing soundproofing options.

2. Flexible Work Arrangements: Allow flexibility in work hours, such as flexible start and end times, or the option to work remotely. This can help employees manage their energy levels and reduce sensory overload.

3. Clear Communication: Ensure that instructions and expectations are communicated clearly and explicitly. Use written instructions or visual aids in addition to verbal communication to support comprehension. Encourage open and direct communication channels to address any concerns or questions.

4. Structured and Predictable Schedules: Establish consistent routines and schedules to provide a sense of stability and reduce anxiety. Clearly outline deadlines and priorities, and consider providing task lists or visual schedules to help employees stay organized.

5. Breaks and Rest Areas: Allow for regular breaks and provide designated rest areas where employees can take a break or engage in relaxation techniques. These areas should be quiet and comfortable, providing an opportunity for employees to recharge.

6. Assistive Technologies: Provide access to assistive technologies, such as screen-reading software, speech-to-text software, or specialized software for organization and time management. These tools can enhance productivity and support neurodiverse employees in their work. - See a Assistive Technologies blog post

7. Mentoring and Coaching: Offer mentorship or coaching programs to support neurodiverse employees in their professional development. Assigning a mentor or coach who understands their specific needs can provide guidance, feedback, and assistance in navigating the work environment.

8. Employee Resource Groups: Establish employee resource groups or affinity groups where neurodiverse employees can connect with and support one another. These groups can foster a sense of community and provide a platform for sharing experiences and best practices.

9. Training and Awareness: Conduct training sessions or workshops to increase awareness and understanding of neurodiversity among all employees. This can promote empathy, reduce stigma, and create a more inclusive work culture.

10. Performance Evaluation Adjustments: Modify the performance evaluation process to accommodate the unique strengths and challenges of neurodiverse employees. Consider alternative evaluation methods that focus on individual progress and contributions rather than rigid benchmarks.

It's important to note that the specific accommodations needed may vary for each individual, as neurodiversity covers a broad range of conditions and abilities. Therefore, engaging in open and ongoing communication with neurodiverse employees to understand their individual needs and preferences is essential to creating a supportive and inclusive work environment.

Overcoming Overwhelm: Tips for Managing ADHD Challenges

As someone living with ADHD like myself, you’re likely all too familiar with the feeling of overwhelm. The seemingly endless to-do lists, the constant distractions, and the struggle to focus can all combine to create a sense of being completely overwhelmed. While it is true that ADHD comes with its unique set of challenges, it is essential to remember that you are not alone. With the right strategies and support, you can learn to manage your ADHD and overcome the overwhelm that often accompanies it. In this blog post, we’ll explore some tips and techniques for combating overwhelm and taking back control of your life.

Prioritize and Break Down Tasks

One of the first steps to overcoming overwhelm is learning to prioritize your tasks. Make a list of everything you need to accomplish and then rank each item according to its importance. Focus on tackling the most important tasks first, and try not to worry about the less critical items until you’ve completed the higher-priority tasks.

Once you’ve prioritized your to-do list, break down larger tasks into smaller, more manageable steps. This will make the tasks feel less overwhelming and give you a greater sense of accomplishment as you complete each step.

Set Realistic Goals and Deadlines

It’s essential to set achievable goals and deadlines for yourself. Be realistic about how much you can accomplish in a given amount of time, and don’t be too hard on yourself if you don’t meet every deadline. Remember, it’s better to set smaller goals and achieve them consistently than to set unrealistic expectations and continually fall short.

Create a Daily Routine

Establishing a daily routine can significantly reduce feelings of overwhelm. Having a structured schedule helps create predictability and reduces the number of decisions you have to make throughout the day. Include time for work, self-care, and relaxation in your routine, and be sure to leave room for flexibility, as unexpected events and distractions are bound to occur.

Limit Distractions

While it’s impossible to eliminate all distractions, it’s essential to minimize them as much as possible. If you find that your phone, email, or social media is constantly pulling your attention away from your work, set specific times throughout the day to check these and then focus on your tasks during your designated work periods.

Delegate and Ask for Help

One of the most effective ways to combat overwhelm is to recognize when you need help and ask for it. Delegate tasks to others when possible, and don’t be afraid to reach out to friends, family members, or even a professional ADHD coach for support and guidance.

Practice Mindfulness and Self-Compassion

Practicing mindfulness can help you become more aware of your thoughts and feelings, allowing you to identify and manage overwhelm more effectively. Try incorporating mindfulness techniques, such as meditation or deep breathing exercises, into your daily routine.

Additionally, practice self-compassion by recognizing that everyone experiences overwhelm at times and that it’s okay to feel this way. Be kind to yourself and remember that you are doing the best you can with the resources you have.

Seek Professional Support

If you find that your feelings of overwhelm are becoming unmanageable, it may be helpful to seek professional support. A therapist or ADHD coach can provide you with coping strategies and techniques to help you better manage your ADHD symptoms and overcome overwhelm. Ian is here to help

In Conclusion

Overwhelm can be a challenging aspect of living with ADHD, but it doesn’t have to control your life. By implementing the tips and strategies discussed in this post, you can begin to take back control and manage your ADHD more effectively. Remember, you are not alone in your journey, and there is support available to help you overcome overwhelm and live a more fulfilling and productive life.