ADHD coaching with Tony

This guide is for adults considering ADHD coaching. You may have an ADHD diagnosis, be awaiting assessment, have recognised ADHD patterns in your own life, or simply be wondering whether this kind of support could be useful.

I want to give you a clear sense of what coaching with me involves before you decide whether to book a free Introductory Call. It covers what coaching can feel like in practice, how we might work together, the support available around sessions, the usual rhythm of coaching, prices and funding.

You do not need to give your email address to read, save, share or download this guide. Take what is useful, return to it later if you wish, and book an Introductory Call if it feels like the right next step.

What coaching with Tony feels like

  • There may be a work project that has become too difficult to start, a pattern of overwhelm that keeps returning, an important conversation that never quite happens, or a growing sense that life is taking more effort than it should.


  • You may know that something is getting in the way without being able to explain exactly what it is, or where to begin. You do not need to arrive with a neat list of goals or a perfectly articulated account of what is going on.


  •  I aim to create a space where you can bring the things that feel muddled, heavy, urgent, confusing or difficult to say out loud. We can take time to separate out what is happening, understand the patterns that may be involved, and decide what feels most useful to work with.


  • It may also include the emotional impact of living with ADHD, particularly where frustration, shame, self-doubt, pressure or repeated overwhelm have begun to take up too much space.

  • Coaching can also involve gentle challenge, especially when an old story, assumption or familiar pattern is making life harder than it needs to be. The aim is not to tell you how to run your life. It is to help you understand yourself more clearly and make choices that fit the life you want to build.


How coaching works

Coaching is client-led. There is no fixed programme, prescribed sequence of weekly topics, or requirement that you arrive with a fully formed plan.

You decide what feels important to explore. That may be something immediate, such as a difficult work situation, a conversation you are avoiding, a project that has stalled, an overloaded diary, or a recurring pattern that you would like to understand better. It may also be something longer term, such as a change in career direction, stronger boundaries, more sustainable routines, greater confidence, or a clearer sense of what you want next.

My role is to help you make sense of the material you bring. Sometimes that means noticing patterns or asking useful questions. Sometimes it means helping you turn a vague sense of “too much” into something more specific and workable. At other times, it may mean developing a practical strategy, testing a small experiment, or identifying a next step that feels realistic rather than overwhelming.

Coaching is not passive conversation, and it is not a productivity system imposed on you. It is a collaborative process that can combine reflection, practical strategies, resources, accountability and action in a way that fits your circumstances.

The people who tend to get most from coaching are usually willing to bring their experience honestly, remain curious about themselves, and try out what feels useful between sessions. My role includes helping make that level of engagement manageable, especially when remembering, starting, prioritising or following through is itself part of the difficulty.

Support around your sessions

A coaching session is only one part of the process. Much of the useful work happens in the space between sessions, when you begin to notice what is happening in everyday life, try something out, return to a difficult task, or discover that an approach needs adjusting.

I use a simple structure to help coaching remain connected to real life. Before each session, you will receive a short preparation prompt. This gives you an opportunity to gather your thoughts, notice what has been difficult or useful since we last spoke, and decide what you may want to bring to the session. It does not need to be completed perfectly. It is there to make starting easier.

  • You will also have a Trello board for your coaching. We can use it to hold session summaries, resources, ideas, reflections, useful models and practical next steps. Some people use their board regularly. Others prefer a notebook, journal, or their own way of keeping track. The purpose is not to create another system to maintain. It is to give you somewhere reliable to return to when it is useful.

  • I may share resources, reading, exercises, tools or ideas that relate to the work we are doing. Email support is available between sessions, and my very capable assistant, Naomi, can help with bookings, scheduling and administration when needed.

  • The support is there to make coaching easier to engage with. It is not about creating a perfect routine or expecting you to keep on top of another set of tasks.


Time, rhythm and commitment

All coaching takes place on Zoom. This allows us to work together wherever you are, without adding travel time or another appointment to fit around an already busy week.

Most clients begin with weekly coaching. A regular rhythm gives us enough continuity to understand what is happening, build on earlier conversations, and keep practical experiments or actions connected to daily life. Weekly sessions are usually the most useful place to begin, particularly when you are trying to create movement around an issue that has felt stuck for some time.

Sessions are available in 30-minute and 45-minute formats. Forty-five-minute sessions are usually the best starting point because they offer enough time to explore what is happening, make sense of it, and leave with a useful direction. Thirty-minute sessions can work well for established clients, or for people who prefer shorter, sharper and more challenging coaching conversations.

Coaching begins on a rolling monthly basis. There is no large upfront programme payment and no fixed sequence of sessions that you must complete. Once you decide that you would like to start, we agree a session rhythm and format that fits your needs, then review your coaching regularly as your circumstances, goals and priorities develop.

The average client has around 14 coaching sessions. Some people work with me for a shorter period around a particular issue or transition. Others choose to continue for longer. The aim is not to sign you up for life. It is to provide enough continuity for coaching to be useful, while leaving space to review what is helping and what you need next.

Scheduling is flexible. If you need to reschedule a booked session, it can usually be rearranged without any loss of credit.