Achieve Your Goals and Improve Habits with ADHD Skills Coaching
Do you feel disorganized and overwhelmed?
Do you find it hard to motivate yourself, even for important tasks?
Are you struggling to focus – especially when the distractions are coming from within your own head?
Whether you have been diagnosed with ADHD or not, coaching can give you skills to improve your executive functioning.
In recent years, neuroscience has taught us a lot about ADHD and executive functioning. This knowledge is very useful and important to inform best practices. Nonetheless, we all differ in our work styles and preferences.
With ADHD skills coaching, I will help you figure out your very own systems, methods and tricks to get your life under better control. I will support your individual needs along the way, as you move towards your personal goals.
How ADHD Skills Coaching Can Help
From Procrastination to Progress
If you have ADHD, you may find it particularly difficult to motivate yourself when a task is not urgent – even it if is important to you. If you struggle with procrastination, I’ll help you clarify your priorities, figure out what your obstacles are, and help you develop specific strategies to overcome those. In order to build your own best practices, we will draw from findings in behavioral economics and neuropsychology.
From Failed Attempts to Healthy Habits
If you have tried to change your habits before, your inner critic is probably an expert about why those previous attempts have failed. We can work with that knowledge.
What you may think of as failure can give us important information in our quest to find practices that work better for you. Better often means easier, in the sense that your new practices should align more with your natural tendencies. That way, your new habits will get a chance to stick and truly work for you in the long run. In order to help you figure out your own best practices, I will draw from well-researched methods, such as choice architecture, to create an environment that nudges you in the right direction
From Guilt and Shame to Enjoying a Balanced Life
Many adults with ADHD, especially if they were not diagnosed as children, have struggled all their lives with great amounts of shame over their difficulties, and with feelings of inadequacy. If you feel that you are not living up to your own or other people’s standards, you may find it hard to disconnect at the end of the day.
Maybe you feel like you don’t deserve a break? This can lead to chronic exhaustion and burnout, and a vicious cycle of inefficiency. I will help you interrupt this cycle.
ADHD Skills Coaching: How it Works
We will start with an initial assessment of your personal values, goals and motivators, as well as your current habits and environment. A part of this will happen through conversation during our sessions, and a part of it will be homework for you in between our meetings. Likely, you will already see some changes during this initial data gathering phase.
Based on this, we will develop a game plan for how you can improve your routines and habits to fit your personal goals in a healthy and balanced way. While you start new practices, we will keep analyzing how these are working out for you, and I will help you trouble-shoot along the way. This experimental approach ensures that we are truly optimizing your practice by taking into account your individual needs and preferences. A lot of the typical “shame and failure” thinking will fall by the wayside with this approach, even when things don’t work out as planned right away. Instead, we will see everything that happens along the way as new data to analyze. This information will help us find practices that truly work for you in the long run.
Rates and Packages
Individual sessions — $180 per 45 minutes
Three-month coaching package — $1,860. This package includes:
- Twelve coaching sessions
- Optional: online support between sessions. We may agree on check-ins via tex or online, if this helps you establish new routines. This may include working with shared documents or apps, depending on your preferences and goals.
- Optional: tools and exercises from the workbook “Increasing Personal Productivity in Healthy and Sustainable Ways”. The workbook highlights findings in neuroscience and psychology that teach us how to improve cognitive functioning, make better decisions, increase focus, etc. It contains practical suggestions on how to apply these insights. We may pull from this content when we come up with ideas of how to improve your own practice.
See all reviews and look inside the workbook on Amazon
Six to nine-month coaching package — $2700. This package includes everything from the three-month package, plus six follow-up sessions. These are intended to give you continued support and help maintain and further optimize the progress you’ve achieved during the first three months. Typically, the follow-up sessions can be spread out over more time, such as every other week, or every month.
Are you ready to align your daily actions to reach your big goals?
Schedule your first coaching session or a brief phone call to discuss options.
What Past Clients Say About ADHD Skills Coaching:
“I highly recommend Ursina as a coach. I started to work with her over a year ago, because I was looking for help with setting priorities in my work and leisure activities, and I wanted to improve my time management skills and productivity. In just a few sessions, Ursina helped me make some real lasting changes in my work habits. In particular, she helped me develop a planning and scheduling system based on my own needs and style. It helps me prioritize my tasks and find a good balance between the different activities I value (e.g., my work as an artist, administrative work, house improvements, social commitments, exercise, leisure, etc.). I have used that planning system ever since, and have been happy with it, probably because it is not a standardized system, but my own that we developed and fine-tuned together, in a format that works great for the variety of tasks and activities I want to pursue.”
J. Walter, Artist
“Ursina’s coaching and gentle push has truly changed my life. What makes her most effective is her reminder to always focus on the tactical. What little changes throughout the day will make a difference? She always asks the best questions that make me look at a challenge in an entirely different way. I struggled severely with anxiety, perfectionism and procrastination due to my ADHD symptoms – but the systems she has helped me put into place in such a short amount of time have been life changing! She is amazing at holding her clients accountable and giving them the encouragement and confidence that they can truly change their lives with simple changes and shifts in perspective. Her teachings are practical and you will quickly see real world results. She is also an overall amazing person to talk to with such a kind and gentle energy. Would highly recommend Ursina for any life coaching needs – but I especially appreciate her understanding of clients with ADHD.”
S. Potak, Assoc. Account Manager
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