When it comes to ADHD coaching, the secret sauce is blending practical techniques with personalized support. It’s not about forcing your brain to follow the “standard” rules—it’s about embracing how your brain works and finding tools that fit like a glove.
Whether you’re juggling deadlines, managing overwhelm, or just trying to make it through the day without losing your keys (again), ADHD coaching techniques can make all the difference.
Ready to dive in? Let’s explore some effective ADHD strategies and tools that can transform your daily life.
Body Doubling: Tackling Tasks Together
If you’ve ever found yourself staring at a task for hours but springing into action the moment someone’s watching, you’ve experienced the magic of body doubling. This technique involves having someone (a coach, friend, or even a virtual presence) nearby while you work on a task. Their presence creates accountability and helps keep you focused.
Why It Works for ADHD Brains:
Body doubling taps into the dopamine-driven need for external stimulation. The presence of another person can make boring or overwhelming tasks feel manageable and even enjoyable.
Real-Life Example:
One of my clients struggled to keep up with her email inbox. We set up a weekly body-doubling session via video chat where I simply stayed on the call while she sorted and replied to emails. Not only did she clear her inbox, but she also reported feeling less stressed about email altogether.
Pro Tip:
If in-person or live virtual sessions aren’t an option, try using a focus app like Focusmate or teaming up with an accountability buddy for shared productivity sessions.
2. Layered Task Management: Breaking It Down
For people with ADHD, a task like “Write the report” can feel as daunting as “Build a rocket ship to Mars.” That’s where layered task management comes in. This technique breaks tasks into smaller, more manageable layers and tackles them step by step.
Example of Layers:
- Layer 1: Open the document.
- Layer 2: Write the title.
- Layer 3: Jot down three key points.
- Layer 4: Expand on one point at a time.
Why It Works for ADHD Brains:
The ADHD brain often struggles with executive functioning, particularly initiating tasks. By breaking tasks into tiny, actionable steps, you reduce overwhelm and create momentum.
Real-Life Example:
A client with ADHD felt paralyzed by a massive presentation looming over her. Together, we created a layered plan: start by choosing the template, then draft the title slide, and so on. What once felt impossible became achievable—and even fun.
3. Shared Project Tracking: Staying Aligned Between Sessions
Between coaching sessions, it’s easy to lose momentum. That’s why shared project tracking tools are a game-changer. Tools like Trello, Asana, or Notion allow clients and coaches to collaborate in real time, track progress, and celebrate wins along the way.
Why It Works for ADHD Brains:
These tools provide visual organization, which ADHD brains love. They also make it easy to track progress, prioritize tasks, and keep everything in one place—reducing the mental load of “Where did I put that note again?”
Pro Tip:
Choose a tool that feels intuitive for you and your client. Keep it simple and focused on the goals at hand.
How I Use It:
I set up shared boards with my clients, categorizing tasks into “To Do,” “In Progress,” and “Done.” Seeing tasks move to the “Done” column creates a dopamine hit that motivates further action.
4. Voxer: A Coach in Your Pocket (One of my favorite ADHD coaching tools.)
Life doesn’t wait for your next coaching session, and neither should your support system. That’s why I love using Voxer, a walkie-talkie-style messaging app that allows my clients to reach out between sessions.
Why It Works for ADHD Brains:
ADHD brains thrive on immediate feedback and quick bursts of communication. Voxer offers an easy way to share wins, ask questions, or work through challenges as they arise—without waiting for a formal meeting.
Real-Life Example:
One client messaged me midweek, stuck on how to prioritize a packed schedule. A quick Voxer chat helped her reframe her priorities and create a realistic plan. By the next session, she was on track and feeling accomplished.
5. Prioritization Tools: The 1-3-5 Rule
For many ADHDers, everything feels equally urgent—or equally unimportant. The 1-3-5 rule helps cut through that chaos.
How It Works:
Each day, identify:
- 1 big task (must-do)
- 3 medium tasks (important but not urgent)
- 5 small tasks (quick wins or minor to-dos)
Why It Works for ADHD Brains:
This method forces prioritization and limits overwhelm. It also builds confidence by ensuring daily wins, no matter how small.
Real-Life Example:
One of my clients found herself paralyzed by a never-ending to-do list. Using the 1-3-5 rule, she focused on what truly mattered each day. Not only did her productivity improve, but her stress levels dropped significantly.
Pro Tip:
Pair the 1-3-5 rule with time-blocking for even greater results.
6. Visualization and Dopamine Rewards
Let’s face it: long-term rewards don’t always motivate ADHD brains. Visualization and immediate dopamine boosts can bridge that gap.
Techniques That Work:
- Visualization: Picture the feeling of accomplishment when the task is done.
- Dopamine Boosts: Use immediate rewards like a favorite snack, a short walk, or a song after completing a task.
Why It Works for ADHD Brains:
Visualization taps into emotional motivation, while quick rewards provide the instant gratification that ADHD brains crave.
Real-Life Example:
A client struggling to tackle her taxes visualized the relief of sending them off and rewarded herself with a favorite coffee after completing each section. It turned a dreaded chore into a manageable—and even satisfying—experience.
7. The Power of Intention-Setting
Starting your day with clear intentions can set the tone for success. This isn’t about rigid schedules; it’s about aligning your focus with your priorities.
How It Works:
- Spend 5 minutes each morning identifying your top priorities.
- Write down how you want to feel and what you want to accomplish.
Why It Works for ADHD Brains:
This simple practice grounds your day in clarity and helps you avoid shiny-object syndrome.
Pro Tip:
Pair intention-setting with your favorite beverage or ritual to make it enjoyable and consistent.
8. Self-Compassion: The Ultimate ADHD Coaching Tool
ADHD coaching isn’t just about productivity; it’s about self-discovery and self-acceptance. Practicing self-compassion is a critical (and often overlooked) technique.
Why It Matters:
Many people with ADHD carry shame about their struggles. Self-compassion shifts the narrative from “I’m failing” to “I’m learning.”
How It Looks in Practice:
- Reframe setbacks as opportunities to grow.
- Celebrate progress, not perfection.
- Surround yourself with affirming, ADHD-friendly support systems.
Why These ADHD Coaching Techniques Work
These techniques aren’t one-size-fits-all hacks—they’re tools rooted in how ADHD brains function. By leveraging accountability, visual organization, and small wins, you can harness your strengths and address your challenges in a way that feels empowering, not overwhelming.
Final Thoughts: ADHD Coaching Tools for Real Life
Effective ADHD coaching is about more than just strategies; it’s about creating a partnership that supports your growth and celebrates your wins. Whether it’s using Voxer for real-time feedback, breaking tasks into manageable layers, or embracing the magic of body doubling, these techniques can make a real difference in how you show up for yourself and your goals.
If you’re ready to try these tools and see how ADHD coaching can work for you, let’s connect.
Remember, no matter where you are on your journey, you don’t have to navigate it alone. You’ve got this—and I’ve got your back. 💡
