How do I know if this is ADHD or just me being disorganised or unmotivated?

We all forget things or procrastinate sometimes. ADHD is more than that, it’s a consistent and pervasive pattern of difficulty with attention, impulsivity, emotional regulation and/or hyperactivity that impacts daily life. If you’ve spent years feeling like you’re trying hard and still falling short, it might not be a motivation problem, it might be how your brain is wired.

Will coaching or therapy make my ADHD go away?

No — ADHD is a neurodevelopmental condition, not something to be ‘fixed’. But coaching and therapy can make a huge difference in how you manage it. You’ll learn ways to work with your brain rather than against it, and build systems that actually support how you think, feel and function. Many people experience major shifts in confidence, structure and self-compassion.

What’s the difference between ADHD coaching and therapy?

Coaching focuses on practical tools, systems and accountability, like planning, productivity and time management. Therapy helps with deeper emotional patterns — like shame, trauma, anxiety or low self-esteem. I integrate both so we can work on strategies and mindset at the same time.

What if I’ve never been diagnosed — can I still get support?

Yes. You don’t need a formal diagnosis to start working on the patterns that are making life harder. If you’re unsure, we can talk through what you’re experiencing and whether it fits. We’ll focus on what’s going on for you, regardless of labels.

I’ve tried planners and time-blocking before — what if nothing works for me?

That’s incredibly common. A lot of mainstream advice doesn’t take neurodivergence into account. Together, we’ll find what actually works for you, through curiosity and experimentation — not pressure or shame. There’s no one-size-fits-all, but there is a way forward.

ADHD Support - Combined ADHD Coaching and CBT

I have completed a Diploma in ADHD coaching to use alongside my existing CBT skills and experience, along with a range of further ADHD focused CPD.

Common experiences with ADHD

You might feel like your brain is constantly full, jumping from thought to thought, forgetting tasks, or struggling to get things done, even when they matter to you. You may find it hard to focus, or hard to stop focusing. Time slips away, motivation comes in bursts, and keeping on top of daily tasks can feel exhausting.

You may have spent years thinking, “I’m lazy" or “Why can’t I just do the thing like other people can?” You might feel overwhelmed by small things, prone to emotional outbursts, or highly sensitive to rejection or criticism and then beat yourself up afterwards.

How we could work together

My approach combines CBT and ADHD coaching, meaning sessions are both practical and psychologically informed. Together, we will look at the patterns that keep difficulties going, not just the symptoms themselves. Many people with ADHD already know what they “should” be doing, but still find themselves stuck in cycles of procrastination, overwhelm, avoidance, perfectionism, emotional exhaustion or burnout. Therapy helps you understand why this happens, what your brain is responding to, and how to interrupt those cycles in a realistic and sustainable way.

Using CBT, we will identify the thoughts, beliefs, behaviours and coping strategies that may be unintentionally keeping things difficult. This might include overthinking, all-or-nothing thinking, masking, avoidance, reassurance seeking, self-criticism, people-pleasing or relying on pressure and panic to get things done. We will use practical CBT tools such as behavioural experiments, thought challenging, emotional regulation strategies, habit and routine building, pacing, values work and reducing unhelpful coping patterns. Sessions are active and collaborative, helping you build strategies that work for your actual life and nervous system, rather than generic advice.

We may also explore the deeper emotional impact ADHD can have over time, including shame, low self-esteem, rejection sensitivity, feeling “behind,” or years of feeling misunderstood. Many people come to therapy believing they are lazy, failing, inconsistent or “too much,” often after years of masking or pushing themselves beyond capacity just to cope. Over time, therapy aims to help you feel calmer, more capable and less overwhelmed by everyday life. Clients often notice they are able to start tasks more easily, recover more quickly from setbacks, manage emotions with less intensity, and feel more confident, self-trusting and in control of their time, energy and wellbeing.

Please click below to book, or if you cannot find an avaliability to suit you please drop me a message and we can get something arranged that works for you.

Free 15 Minute Introductory Call
15 min
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ADHD MOT

The ADHD Mental Health MOT is designed for people who may be feeling overwhelmed, stuck or unsure where to start. It offers an opportunity to step back, review how things are currently affecting you, build a clearer understanding of the patterns and pressures involved, and create a more informed plan for moving forward; whether that involves therapy, practical strategies, further support, or simply understanding yourself differently

1. Complete Your Reflective ADHD Questionnaire

You will first complete a detailed ADHD-focused wellbeing questionnaire designed to explore not just symptoms, but the wider emotional and practical impact ADHD may be having on your life. This includes areas such as overwhelm, procrastination, emotional regulation, burnout, masking, perfectionism, self-esteem, relationships, work, coping strategies, strengths and values, alongside standardised wellbeing measures such as anxiety, mood and functioning questionnaires.

2. Personalised Clinical Review & Written Report

I will carefully review your responses and create a personalised written report identifying the key patterns, pressures and coping strategies that may be keeping things difficult. Rather than simply providing scores, the report aims to help make sense of how your mind works under stress, highlight recurring ADHD-related cycles, identify strengths and protective factors, and outline practical areas that may support change moving forward

3. Follow-Up Feedback Session

We will then meet for a 50-minute feedback session to discuss the report together in more detail. This is an opportunity to explore what resonated, ask questions, build a clearer understanding of your patterns, and consider practical next steps, strategies or therapy recommendations tailored to your individual needs.

Please click below to book, or if you cannot find an avaliabilty to suit you please drop me a message and we can get something arranged that works for you.

ADHD Mental Health MOT
1 hr
150 British pounds
Book Now

ADHD