# ADHD Coaching URL: https://www.iterateadhd.com/adhd-coaching ADHD coaching: close the gap between intention and action ADHD coaching is one-to-one support for adults who know what they want to change but cannot make it happen consistently. Work with a certified ADHD coach who has ADHD himself, with 750+ sessions delivered across clients in Ireland, the UK, Europe, US and internationally. ADHD Coaching helps you build the bridges between the frustration of being stuck with ideas and the momentum of actually acting on them. ADHD Coaching helps make sense of the daily struggles ADHD creates. ADHD is a performance problem, not a knowledge problem. It's the gap between knowing what to do and actually doing it. You can't understand why you just can't do the 'simple' things. You feel you should be making more of life and are being left behind. You are full of ideas but can't organise or action them, frustrating yourself. You can't explain or articulate your challenges to yourself or others. You often freeze when it's time to start, even on things you want to do. You lose time without noticing, then panic to catch up. You're tired of repeating the same patterns and ready to try something different. How ADHD Coaching Closes the Gap. Develop your understanding of where you and ADHD meet, and identify your unique challenges and strengths. ADHD Coaching works to build the bridges between the gaps of knowing what to do and taking action. See yourself in the picture: gain a deep understanding of your ADHD. Often, we lack the insight needed to make real improvements. Begin to act with confidence: with clarity on challenges and strengths, you'll be guided to take charge using ADHD-specific methods. You remain in control: coaching gives you practical tools to shape your own future through an ongoing, collaborative partnership. About Gary: I am a certified ADHD coach specialising in one-to-one adult ADHD coaching with clients internationally. Originally from Dublin and now Barcelona-based, I also deliver ADHD presentations and corporate training to businesses. With over 20 years of experience in technology leadership, managing, and mentoring teams, I continue my professional development through further specialised ADHD training. I work with adults online worldwide, supporting them to develop personalised ADHD management strategies and executive function coaching. My approach focuses on helping clients reach their own conclusions and take action through pragmatic support, moving away from ineffective methods that never served them well. Diagnosed with ADHD in 2013, I initially did well for a couple of years but then struggled for much of the following decade until I accessed specialist support in 2023, including ADHD coaching. This experience, combined with my professional training, shapes my client-centred methodology, which puts clients in the lead of their own change. In What Areas Can ADHD Coaching Help You? ADHD affects everyone differently. Coaching builds awareness of your specific patterns and supports practical change on your terms. Make Sense of ADHD: coaching helps you build awareness of your ADHD experience, with clarity about what to do next. Getting Started and Following Through: ADHD coaching helps you break down long-term goals into manageable steps, making it easier to start tasks and see them through. Losing Track and Mental Clutter: ADHD coaching supports improving your memory, organisation, and focus, helping you reduce mental clutter and stay on top of your commitments. Controlling Impulses: coaching helps you develop awareness and strategies to pause, reflect, and make more deliberate choices, improving focus and relationships. Planning and Problem-Solving: coaching helps you develop practical methods to plan effectively, solve problems, and manage finances with confidence. Self-Motivation: coaching helps build motivation by creating your own strategies to keep you engaged and moving, even without deadlines. Is there evidence that ADHD Coaching is effective? Research supports ADHD coaching as a valuable and distinct approach that complements other ADHD management methods. Many healthcare professionals, including psychiatrists and therapists, recommend ADHD coaching for its focused support. Working with a certified ADHD coach means collaborating with a trusted ally who helps you increase your understanding of how ADHD affects your life. This awareness leads you to your own insights and personalised ways to take effective action. ADHD coaching differs from general life coaching by understanding and catering to the specific reality of ADHD. 93% of those who used coaching recommend it. Only 17% of adults have tried coaching. (Source: The Real-Deal Guide to Complementary Treatments for ADHD) ADHD Coaching Costs and Options: €95 per session, with a discounted prepaid block of 4 available. Flexible scheduling, most local currencies accepted. Different situations, same approach. I work with English-speaking adults worldwide, whether managing ADHD in personal life, running a business, or working across time zones. ADHD Coaching for Adults: for adults at any stage, recently diagnosed, long-term unmanaged, or somewhere in between. Coaching builds a clear picture of how your ADHD operates and what practical changes will actually make a difference. Entrepreneurs and Leaders: managing a team or building a business with ADHD brings a specific set of challenges. Drawing on 20 years as a founder and Managing Director, this is coaching that understands the professional context you are operating in. Online ADHD Coaching: all sessions are delivered online, with flexible scheduling across time zones. ADHD Coaching in Ireland: for adults in Ireland navigating the post-diagnosis gap. Covers the HSE landscape, what private assessment gives you, and what practical support looks like after the report arrives. UK Access to Work Scheme: I am an accepted provider and have worked with UK clients whose ADHD coaching is funded through the Access to Work scheme. I issue receipts for all sessions, they submit their claims, I approve them, and refunds typically happen within a week to 10 days. How To Get Started with ADHD Coaching. Three steps: (1) Book a free discovery call to determine if ADHD coaching is the right fit. (2) Understand how ADHD coaching works and explore the process before deciding. (3) Begin personalised coaching, exploring how ADHD impacts you and developing strategies that work for you. FAQ topics covered: whether a formal ADHD diagnosis is needed, what each session looks like, whether payment for bundles is required up front, where and when sessions happen, what happens if coaching is not working, whether all age groups are supported, and certification and insurance. --- # Adult ADHD Coaching URL: https://www.iterateadhd.com/adhd-coaching/adults Adult ADHD coaching: understand your patterns and build what works Adult ADHD coaching helps you understand why things feel harder than they should and what to do about it. You work 1:1 with a certified coach who has ADHD to examine your actual patterns and build practical approaches around them. Not generic advice: strategies built around how you specifically work. Understanding ADHD in Adulthood. Most adults who are diagnosed later in life feel the same thing: it explains a lot. Years of feeling like they were working harder than everyone else for the same results, struggling with things that seemed straightforward for others, and not having a convincing explanation for why. A diagnosis brings clarity, but it also raises a question most people are not prepared for: what now? Adult ADHD often looks different to stereotypical childhood presentation: less hyperactivity, more chronic underperformance relative to ability. Many adults have developed coping strategies that work some of the time, which can make the diagnosis harder to accept or act on. The gap between knowing you have ADHD and knowing what to do about it can last years. For a lot of people, the diagnosis was not something they went looking for. It found them. The relief of understanding is real, but it does not automatically translate into change. What adult ADHD coaching covers: making sense of your ADHD (how it actually shows up for you specifically), starting and following through (why getting started is harder than it should be), mental clutter and losing track (building approaches that reduce the noise), impulsivity and decision-making (understanding the pattern and slowing it down where it matters), planning and problem-solving (finding approaches that actually hold up in practice), and motivation and self-direction (what to do when interest and urgency are not enough). What every ADHD coaching engagement is built on: starting where you are, with no assumptions about what should or should not be working. Building on what you already know: years of information about what works and what does not. Finding approaches that hold up when things go off track, since rigid structures tend not to last with ADHD. Understanding yourself better along the way, as the practical changes matter, but so does the shift in how you see your own patterns. Is ADHD coaching right for you? Relevant situations include: recently diagnosed (an explanation now but no clear sense of what to do with it), known about it for years but still stuck (the diagnosis was not the hard part, changing the patterns has been), not yet diagnosed but recognising the patterns (no formal diagnosis needed to start, and the free ADHD self-assessment gives an immediate read against clinical screening criteria), and already getting support and wanting more (medication or therapy is part of the picture but not the whole thing). For adults in leadership or entrepreneurial roles, there is a dedicated coaching page for entrepreneurs and leaders. ADHD Coaching Costs and Options: €95 per session, discounted prepaid block of 4 available, flexible scheduling. Working Together Through Online Sessions: sessions focus on building understanding of yourself while developing practical strategies for daily challenges, working at your pace and following your priorities. --- # ADHD Coaching for Entrepreneurs and Leaders URL: https://www.iterateadhd.com/adhd-coaching/entrepreneurs-leaders ADHD coaching for entrepreneurs and leaders: lead with clarity ADHD coaching for founders, entrepreneurs, and senior managers who can build great things but find execution falling apart when it matters. Work with a certified ADHD coach and former tech executive who has been through the same. Over 60% of clients are self-employed, founders or working in senior management roles. My background in business leadership with ADHD. 2011-2018: Building and Losing a Business. Founded and scaled a UX and development agency in Ireland: rapid growth, a great team, high-profile clients across diverse industries. Then increasingly impulsive growth decisions imploded it all. By the end, I had to sit people down who had worked with me for years and tell them they'd lost their jobs. 2018-2022: Outward Success, but Executive Function in Freefall. Despite being diagnosed with ADHD in 2013, I didn't have the awareness to understand what was happening when it mattered most. I held two director-level roles, including Managing Director of an international SaaS platform. Despite what others may have seen as career success, I was completely burned out. 2023 onwards: From Lived Experience to Coaching. A decade after my initial diagnosis, I finally accessed the specialised support that changed my understanding of myself. I retrained as an ADHD coach and launched Iterate ADHD. That experience of leading with poorly understood ADHD is directly relevant to the work I do with clients. I know what it costs, professionally and personally, and I know what actually helped when I eventually got the right support. Coaching is practical and direct. The goal is not to make ADHD feel manageable in theory. It is to make your actual day-to-day work better. Over 60% of my coaching clients are self-employed entrepreneurs or in senior management roles. Understanding ADHD in Business Leadership. Common patterns: impulse vs. impact (impulsive business decisions that seemed brilliant at the time but create problems later), vision vs. execution (strategic thinking comes easily, implementation feels impossible), double burden (managing two jobs: the leadership role, plus managing your own ADHD), the comparison trap (everyone else seems to make leadership look effortless), crisis cycles (avoiding boring but essential tasks, leading to crisis management), and the hidden cost (the energy it takes to hold things together at work leaves little left for everything else). Leadership challenges with ADHD: decision-making under pressure, managing others while managing yourself, strategic thinking vs. implementation, communication and delegation, building practices that hold up, and over-commitment and burnout cycles. Working with the reality of ADHD in leadership: energy, not time management (knowing when you are most effective for different types of work); team building and delegation (building a team that covers the areas where ADHD creates consistent gaps); communication systems (establishing consistent ways of sharing information); and decision-making frameworks (reducing decisions made under pressure or impulse). Is ADHD coaching right for you? Works best for leaders who are curious to explore their ADHD traits and raise awareness, not just manage symptoms, and who are willing to try unfamiliar approaches. Suited for: entrepreneurs building companies, business founders and executives, tech and project leaders, and experienced leaders feeling stuck. ADHD Coaching Costs and Options: €95 per session, discounted prepaid block of 4 available. --- # ADHD Coaching Ireland URL: https://www.iterateadhd.com/adhd-coaching/ireland ADHD coaching Ireland: from diagnosis to what comes next ADHD coaching works on what comes next. Sessions follow and support you: building your understanding of your ADHD and refining what you want to change. Working with Gary: certified ADHD coach from Dublin, 750+ sessions with adults in Ireland, the UK, and globally. What happens after an ADHD diagnosis in Ireland. Most adults who get an ADHD diagnosis in Ireland feel relief. It explains a lot. What comes next is less clear. Private assessment costs between €600 and €1,200 and typically ends with a report and limited guidance on what to do with it. The HSE has no consistent pathway for adult ADHD support after diagnosis. Most people leave the process knowing more about their ADHD than when they started, and not much else. An assessment tells you what is going on. It does not tell you how to work with it day to day. The practical work of understanding how ADHD is showing up in your specific life is a different kind of work altogether. That is where coaching starts. A diagnosis answers the question of why. It does not answer the question of what to do next. Coaching through public health channels is not a standard provision. Private coaching is the main route for most adults in Ireland. Coaching does not require a referral or a formal diagnosis. Gary Hammond, from Dublin. You will work with someone who has ADHD, was diagnosed at 32, and spent the best part of a decade after that still not figuring it out. I grew up in Dublin and spent 20 years in the Irish and European technology sector as a founder, Managing Director, and Head of Product. In 2023, I began working with a specialist ADHD coach. The difference was significant enough that I retrained as a certified ADHD coach myself. Completed 750+ sessions with adults across Ireland and globally. Certified ADHD Coach (ADHD Works), with additional training in Positive Psychology and Advanced Adult ADHD Coaching (Mentor Coach). Is ADHD coaching right for you? Relevant for: recently diagnosed (working out what the diagnosis means in practice), diagnosed some time ago but still stuck (a practical framework for your specific version of ADHD), not yet formally diagnosed (no formal diagnosis needed, if the patterns are there coaching can help), and high-functioning but carrying a private cost (the gap between visible performance and the internal effort behind it). What ADHD coaching covers: making sense of your ADHD, starting and following through, mental clutter and losing track, impulsivity and decision-making, planning and problem-solving, and motivation and self-direction. What to expect in sessions and between them. Sessions usually pick up where the last one left off. After each session, a written summary of what was covered and any commitments made is sent. Between sessions, contact is kept where agreed, usually via WhatsApp, included as standard. Sessions are up to one hour and delivered via Zoom. ADHD Coaching Costs and Options: sessions are €95 each. A block of four sessions costs €340, at €85 per session, paid in advance. No minimum commitment. Unused sessions from a prepaid block are refundable. Receipts and VAT invoices provided for any reimbursement process. FAQ topics: whether a formal ADHD diagnosis is needed to start coaching, where sessions take place, how much coaching costs, what happens between sessions, and whether there is any funding for ADHD coaching in Ireland. --- # Access to Work ADHD Coaching (UK) URL: https://www.iterateadhd.com/adhd-coaching/access-to-work Access to Work ADHD coaching: from approval to your first session. For UK adults whose ADHD coaching is funded, or could be funded, through Access to Work. Gary is an accepted Access to Work provider who works with Access to Work clients regularly. Is this route right for you? Relevant whether your employer has already agreed support, you've been approved but haven't chosen a coach yet, you're already paying for coaching and wondering whether Access to Work could cover it going forward, or you want to see how it works before you apply. What is Access to Work? A UK government scheme, run by the Department for Work and Pensions (DWP), that helps people with recognised disabilities, including ADHD, stay in work. It is not means-tested and is tied to the job, not household income. Support can include a grant that covers one-to-one coaching, assessed against how ADHD affects the specific job. A formal diagnosis is not always required to apply. What a typical grant covers: most Access to Work grants seen for ADHD coaching have been valid for 12-18 sessions. Amounts vary by individual assessment rather than a fixed package. Once funding is agreed, choose a coach freely (Gary is an accepted provider). How payment works varies by situation. Some employers pay for sessions directly and recoup the cost from Access to Work themselves. Others, often self-employed clients, pay for each session personally and submit claims to recover the cost over time, with receipts provided either way. For individual claims, reimbursement is typically processed within a week to 10 days. FAQ topics: whether Access to Work covers ADHD coaching, how much Access to Work can pay, how to get ADHD coaching through Access to Work, whether a diagnosis is needed first, how the application and reimbursement process works, and what coaching costs if an application isn't approved yet. See also: [Access to Work and ADHD: how the scheme can fund your coaching](https://www.iterateadhd.com/blog/access-to-work-and-adhd-coaching) for the general scheme explainer (eligibility, how to apply, assessment). --- # Workplace ADHD Support URL: https://www.iterateadhd.com/workplace ADHD workplace training, coaching and speaking for organisations Practical ADHD support for organisations that want to move from awareness into action. Talks, awareness training for managers, one-to-one coaching for employees that shift how teams actually think about ADHD. Available online worldwide and in-person across Ireland, the UK, and Europe. Why ADHD Understanding Matters for Your Organisation. ADHD affects approximately 5% of adults globally, which means most organisations have employees managing it daily, diagnosed or not. Without genuine understanding, those employees often face misunderstanding and a lack of appropriate support. Managers are left unsure what to do, and employees learn quickly that hiding it is easier than disclosing it. The Business Impact of ADHD Support: reduced turnover (employees who feel supported and understood are more likely to stay and contribute), improved team dynamics (communication improves, collaboration becomes easier), competitive advantage (genuine ADHD support is a meaningful differentiator in tight talent markets), and legal compliance (proper ADHD understanding helps organisations meet obligations as a protected disability in Ireland, UK and across Europe). Supporting ADHD in Your Organisation, three ways to work together: Company ADHD Awareness Talks (practical talks on what ADHD actually means in workplace contexts, not "superpower" talks); ADHD Workplace Training & Consulting (equips managers to support ADHD employees with confidence, covering concrete strategies, reasonable adjustments, and inclusive management practices); and ADHD Coaching for Employees (as part of an employee benefits or wellbeing programme, helping individuals build practical strategies that hold up in a professional context). Hello, I'm Gary. A certified ADHD coach and former tech executive with over 20 years leading teams and organisations in the digital industry. Originally from Dublin and now based in Barcelona, I spent over 20 years in technology before retraining as an ADHD coach. My career included founding and running a digital agency, General Manager of an international SaaS platform, Head of Product, and Client Success Director. I was diagnosed with ADHD in 2013. Despite apparent career success, I spent years not understanding why things were harder than they should have been. Corporate clients include Aviva Insurance, where I delivered my signature talk "Breaking Up with Normal" to over 270 attendees across their UK and Ireland offices. I work with organisations globally via online sessions, and offer in-person delivery across Ireland, the UK, Spain, and Europe. Client feedback (Aviva Life & Pensions): "Gary's delivery was incredibly engaging, authentic and easy to connect with, holding the attention of the room in our Dublin HQ and an additional 270 colleagues online across our UK and Ireland offices. We had many requests for the recording from those who missed it. Months later, colleagues still reference his talk as one of the best talks they have ever attended." Get Support for ADHD in Your Workplace, three steps: (1) Discuss Your Needs: get in touch to discuss what your organisation needs, no obligation. (2) Custom Proposal: a detailed proposal outlining the recommended approach, format, timeline, and investment. (3) Delivery and follow-up: services delivered with a focus on practical outcomes, ongoing follow-up available. FAQ topics: what makes the approach different from typical ADHD awareness training, how quickly a talk or training can be scheduled, what to do if an organisation doesn't know if it has employees with ADHD, how to decide between a talk, training or coaching for employees, whether content can be tailored to specific tools and industry, whether the approach works for non-tech industries, whether sessions can be delivered to hybrid or remote teams, what languages are supported, and whether ongoing support is offered after initial training or consulting. --- # About Gary Hammond URL: https://www.iterateadhd.com/about-me Certified ADHD coach who gets it I have lived with ADHD through over 20 years in leadership. Now I work with adults who want to make sense of their patterns and find practical approaches that actually fit. From Tech Executive to ADHD Coach. I am originally from Ireland and now live in Barcelona. Before retraining as a coach, I spent over 20 years in the technology industry. I founded and ran a digital agency (iterate), served as General Manager of an international SaaS platform, and held Head of Product and Client Success Director roles across the industry. On paper, a solid career. In practice, something that took a significant toll. "The gap between what I knew I was capable of and what I could actually produce was exhausting." The Diagnosis That Did Not Fix Things. I was diagnosed with ADHD in 2013, at 32. I had expected that knowing would change things. It did not, at least not for a long time. The decade that followed included director-level roles and external achievements, but internally things were getting harder. By the end of 2022, I was burnt out and stuck. What finally changed was getting the right support. In 2023, I accessed specialist ADHD coaching for the first time. It was different from anything I had tried before. The issue was never awareness or effort. It was having someone work alongside me to figure out what actually fitted my situation. Why I Retrained. I retrained as a certified ADHD coach because the gap between diagnosis and useful support is far too wide, and far too common. Most adults I work with have spent years being told to try harder, get organised, or download another app. That is not coaching. Coaching is working out why the standard advice does not fit you, and building something that does. I have been the executive who had to perform despite ADHD. I have also been the person who finally got the right support and understood what had been happening. That dual experience shapes how I work with every client. Background and Experience. Certificates: Certified ADHD Coach (ADHD Works); Positive Psychology and ADHD Coaching (Mentor Coach); Positive Psychology and Advanced Adult ADHD Coaching (Mentor Coach); Understanding ADHD: Current Research and Practice (Kings College London); Certified Professional Life Coach (CPD / CEU); Diploma in the Symptoms, Treatment and Management of ADHD; preparing submission for PCAC credential (PAAC), in progress. Associations: ADHD Coaches Organization (ACO), Children and Adults with ADHD (CHADD), Association for Coaching (AC), Neurodivergent Practitioners (NP). Former Roles: General Manager (Kooomo SaaS), Founder & Managing Director (iterate), Senior Developer (Open Interface), President (IADT Students' Union). Formal Education: Masters Degree in Science (Computing, Digital Media), Bachelors Degree in Science (Computing, Multimedia). A Partnership, Not a Prescription. Coaching with me is a conversation, not a prescription. You are not coming to be told what to do. Most adults with ADHD have had plenty of that. You are coming to figure out what is actually going on and what might work differently. Sessions are focused on your specific situation. I do not apply a generic framework. I pay attention to what you tell me and work from there. Who I Work With. Most of my clients are adults who were diagnosed at some point but are still not quite figuring it out. A number work in tech, leadership, or run their own businesses, partly because my background makes the fit obvious to them, and partly because those contexts put particular pressure on executive function in ways that tend to surface ADHD sharply. I also work with people who have no professional connection to tech at all. The ADHD patterns are the same. What varies is the context. The typical engagement runs eight to ten sessions, usually weekly to begin with. Some clients continue longer. Some take a break and return later. You set the pace and you decide when to stop. There is no lock-in. ADHD coaching is not medical treatment. Other than pointing you to relevant resources, I do not give medical advice. I always recommend working with your GP or relevant healthcare providers for any medical or mental health concerns that fall outside the scope of coaching. FAQ topics: coaching style, whether only tech professionals are worked with, ADHD coaching training and qualifications, and personal experience with ADHD. --- # What Does an ADHD Coach Do? URL: https://www.iterateadhd.com/blog/what-does-an-adhd-coach-do > **TL;DR:** A 2025 umbrella review of 18+ coaching studies found ADHD coaching consistently improves executive functioning, ADHD symptom management, and well-being ([Gabarron et al., *BMC Psychiatry*, 2025](https://pmc.ncbi.nlm.nih.gov/articles/PMC12016436/)). An ADHD coach is a strategic partner who helps you understand how your ADHD shows up in daily life and build structures that actually hold. If you have ever Googled "ADHD coach" after a particularly chaotic week: missed deadlines, lost keys, five half-finished tasks and the creeping certainty that you are the problem, you're not. An estimated **366 million adults worldwide** live with ADHD ([Song et al., *Journal of Global Health*, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC7916320/)). Most never get support tailored to how their ADHD actually presents. They get productivity tips that work for people without ADHD. They get advice to "just use a calendar" or "set better goals." And when that does not work, they can tend to blame themselves. An ADHD coach does something different. They help you understand why certain tasks cost you so much. Then they work with you to build strategies that fit how you actually function, not someone else's system or agenda. No generic systems. No borrowed frameworks that never quite stick. Here's a guide to what that looks like in practice. --- ## What Is an ADHD Coach, Exactly? An ADHD coach works with adults to close the gap between knowing what you need to do and actually doing it. Researchers call that gap executive dysfunction, one of the most consistent and well-documented features of adult ADHD. A 2020 controlled study of 115 adults found large-scale impairments across all four key executive function domains in people with ADHD: working memory, inhibition, planning, and cognitive flexibility, with effect sizes in the large range (η²p = .27–.33) across three of the four domains ([Roselló et al., *BMC Psychiatry*, 2020](https://pmc.ncbi.nlm.nih.gov/articles/PMC7092442/)). That's not a personal failing. It's what is known about what it means to live with ADHD, an explanation. An ADHD coach does not treat the neurobiology. That is what psychiatrists and therapists are for. What they do is help you build structures around it: developing awareness of your patterns, working with you to design approaches that play to your strengths, and providing consistent support as you understand, experiment, reflect, adjust, and keep going. I came to ADHD coaching after years of trying to force myself into systems that seems obvious but just made me overwhelmed and frustrated. Rigid timetables. Productivity apps using specific "easy to follow" workflow. Habit trackers that lasted exactly three days. It was not until finally got support to change something after years of trying: the restlessness, the constant background noise of underlying anxiety that I was forgetting something, the exhaustion of trying to be "normal". It was only by better understand ADHD and plotting a different path with support that things began to shift and stick.
Executive Function Deficits in Adults with ADHD (Effect Sizes) Executive Function Deficits in Adults with ADHD Effect size (η²p) vs. controls without ADHD - Roselló et al., BMC Psychiatry, 2020 Working Memory 0.33 - large Inhibition 0.31 - large Planning / Organising 0.27 - large Shifting / Flexibility 0.13 - medium All differences significant at p .001. Higher η²p = greater impairment relative to controls without ADHD.
Adults with ADHD show large executive function deficits in three of four domains. These are neurological differences, not character flaws. Source: Roselló et al., BMC Psychiatry, 2020.
--- ## How Does ADHD Coaching Actually Help? Coaching works because it targets the specific daily-life challenges that medication and therapy often don't fully cover. Across 18+ studies reviewed in a 2025 *BMC Psychiatry* umbrella analysis, ADHD coaching was consistently linked with improvements in executive functioning, symptom management, and well-being. Three of those studies used randomised controlled trial designs ([Gabarron et al., 2025](https://pmc.ncbi.nlm.nih.gov/articles/PMC12016436/)). In an ADDitude survey of over 11,000 adults and caregivers, **93% of those who worked with an ADHD coach said they'd recommend it** ([ADDitude Magazine, 2023](https://www.additudemag.com/adhd-coaching-popular-mental-health/)). So what does a coach actually help with in practice? - **Understanding ADHD.** ADHD does not present the same way in everyone. A coach helps you understand how yours shows up: where it trips you up, what helps you focus, which environments drain you before you have even started. Often people don't know enough about ADHD to even guess where to start. - **Breaking goals into real, workable steps.** Not "set a deadline" or "do your homework". Actually figuring out what the first physical action is, what obstacles are likely to get in the way, and what you will do when they do. - **Building systems that fit you.** Everyone is unique and what works for one person may be alien and unhelpful to another. We'll get to experiment with concepts such as capturing tasks and ideas when you have them, time-blocking, environmental tweaks, reminders, routines: tried, adjusted, and adapted as it makes sense to you. - **Reframing accountability.** A structured space to notice what is working and keep adjusting. More on this below. Coaching helps you operate more effectively, it seeks to improve the edge in performance that ADHD steals. Where you are at now is the starting point, things that don't work for you are helpful information points to know what to experiment with changing. Something I might often hear from clients in early sessions would be something like: *"I've never had really understood ADHD in any actionable way before."* That moment of recognition, oh, this is why I do that, this is what I am up against clearly, is often where real progress starts. --- ## ADHD Coaching vs. Therapy: What's the Difference? The distinction matters. **Therapy focuses on the past**: patterns, beliefs, and emotional wounds that shape how you behave now. **ADHD coaching focuses on the present and future**: helping you develop your own practical skills and structures for handling daily life more effectively. Both are valuable but not the same. Research supports their complementary roles. A 2022 systematic review in *Frontiers in Psychology* found that psychological interventions like ADHD coaching "may be better for targeting workplace challenges compared to medication because the skills learned are easily transferred to workplace settings" ([Frontiers in Psychology, 2022](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.893469/full)). Put plainly: therapy helps you understand why you feel stuck. Coaching helps you get unstuck. And it builds structures to keep you that way. One practical note: most ADHD coaches do not have clinical backgrounds. Look for a coach who has completed some training through a reputable body, aligned with standards set by the PAAC, ICF, or ADHD Coaches Organisation, and consider if it's important to you if the coach has lived ADHD experience, often this does matter to others as they find it immediately less likely to feel like "I'm making excuses" by working with someone who has the same ways of processing things alongside them. --- ## What to Expect from an ADHD Coaching Session Sessions are typically up to 60 minutes, held weekly or fortnightly. What happens in them shifts over time, but as a guide, the shape may look like this: 1. **Check-in.** What happened since last session? What worked, what did not? 2. **Focus area.** What is the main challenge or goal this week? 3. **Exploration.** Looking at the problem from different angles: not just what is hard, but why, and what patterns keep showing up. 4. **Action planning.** Getting specific. What is the one thing you will try before next session? What might get in the way? 5. **Reflection.** What did you notice about how you approached this? The first few sessions often feel like turning on a light in a room you have been moving through in the dark as people might explore what it means to live with ADHD alongside someone, "I never thought about it that way" moments. The practical strategies often come later. That foundation of self-awareness from the start can be invaluable to people as they reconcile things before getting deeper into building systems with an open mind with this understanding. --- ## Who Benefits Most from ADHD Coaching? Honest answer: not everyone. Coaching requires some baseline capacity to reflect, engage with strategies, and show up consistently. If someone is in acute mental health crisis, it is very likely that therapy or other medical intervention should come first. That said, adults who tend to get the most from coaching often share a few traits: - They have a diagnosis (or strong suspicion of ADHD) and want to actually understand it. - They have a broad understanding of their challenges and some understanding of ADHD, but not enough clarity on the core aspects of living with ADHD. - They are functional but frustrated: capable in many areas but hitting the same walls repeatedly. - They have tried generic productivity systems and found them useless. - They are ready to do the work, but are struggling to figure out what that work should be. Adults who were diagnosed later in life, in particular, often arrive at coaching carrying decades of unacknowledged struggle. A 2025 study published in *European Psychiatry* found women receive their ADHD diagnosis an average of **five years later** than men (mean age 28.96 vs. 24.13), despite similar symptom onset ages, arriving with higher rates of depression and anxiety, greater burnout, and significantly worse psychosocial functioning ([Mestres et al., *European Psychiatry*, 2025](https://www.news-medical.net/news/20251010/Women-with-ADHD-face-delayed-diagnosis-and-greater-challenges.aspx)). Coaching in that post-diagnosis period, making sense of a lifetime of experiences through a new lens, can be the first time someone actually understands what has been happening. For a full overview of what adult ADHD coaching covers and who it is most relevant for, see adult ADHD coaching. --- ## Rethinking Accountability in ADHD Coaching The word "accountability" can feel loaded to people from the outset, making them feel on guard. In ADHD coaching, accountability is a reflective process. A different lens on "done" and "not-done" that allows you to notice what happened, learn from it, and adjust. Without the shame spiral. Research backs this up: a randomised controlled trial found structured goal-setting and self-regulation support (core features of ADHD coaching) produced significantly higher well-being scores compared to a control group, and those improvements held at follow-up ([Field et al., *Journal of Postsecondary Education and Disability*, 2013](https://eric.ed.gov/?id=EJ1026813)). Celebrate small wins. Know what to focus on next. Build a process that works outside the sessions too. --- ## Background Sources - Song P, et al. "The prevalence of adult attention-deficit hyperactivity disorder: A global systematic review and meta-analysis." *Journal of Global Health*, 2021. [PMC7916320](https://pmc.ncbi.nlm.nih.gov/articles/PMC7916320/) - Gabarron E, Denecke K, Lopez-Campos G. Umbrella review of ADHD interventions. *BMC Psychiatry*, April 2025. [PMC12016436](https://pmc.ncbi.nlm.nih.gov/articles/PMC12016436/) - Roselló B, et al. "Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD." *BMC Psychiatry*, 2020. [PMC7092442](https://pmc.ncbi.nlm.nih.gov/articles/PMC7092442/) - Field S, et al. "Assessing the Impact of ADHD Coaching Services on University Students' Learning Skills, Self-Regulation, and Well-Being." *Journal of Postsecondary Education and Disability*, 2013. [ERIC EJ1026813](https://eric.ed.gov/?id=EJ1026813) - Jensen A, et al. "An Exploratory Investigation of Goal Management Training in Adults With ADHD." *Frontiers in Psychology*, 2021. [PMC8458564](https://pmc.ncbi.nlm.nih.gov/articles/PMC8458564/) - Mestres F, et al. "Women with ADHD face delayed diagnosis and greater challenges." *European Psychiatry*, 2025. [News-Medical report](https://www.news-medical.net/news/20251010/Women-with-ADHD-face-delayed-diagnosis-and-greater-challenges.aspx) - ADDitude Magazine. ADHD Coaching treatment survey (n=11,000+), 2023. [additudemag.com](https://www.additudemag.com/adhd-coaching-popular-mental-health/) - Frontiers in Psychology. Workplace psychological interventions for ADHD, 2022. [doi:10.3389/fpsyg.2022.893469](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.893469/full) --- # How to choose an ADHD Coach URL: https://www.iterateadhd.com/blog/how-to-choose-an-adhd-coach > **TL;DR** > Choosing the right ADHD coach comes down to understanding what coaching is, clarifying your goals, checking for relevant training and experience, and trusting your instincts on fit. Speak to more than one coach before committing. You may think that I am about to give some direct appeal to work with [me as your ADHD coach](/about-me), that I am absolutely amazing and you should put all your trust in me. I can tell you right now, it's possible that I am not the coach you need right now, or maybe never would be. Nobody can be all things to all people. Maybe we just aren't a good fit personally, maybe another coach would be more relatable or have more experience in certain areas than I have. There are several things I would ask you to consider before engaging with coaching. I would encourage you to speak to more than one coach before making your mind up, if you have decided that coaching is the right approach for you right now in the first place. Choosing the right ADHD coach can make a real difference in managing ADHD effectively. With the right coach, individuals can develop strategies to manage daily challenges, improve their self-esteem, and enhance their overall quality of life. However, finding a good match requires careful consideration, you should never feel pressured into working with a particular coach. I would argue that someone advertising as an "ADHD Coach" without relevant and appropriate experience or training is just going to make things worse for you. Here’s a guide to help you make an informed decision. Understand What an ADHD Coach Does ---------------------------------- Before starting your search, it's essential to understand what an ADHD coach does and judge if it's the support you actually need right now. Unlike therapists or other medical professionals, we are NOT medical professionals ourselves. You may need access to someone who may focus on emotional healing and mental health, not coaching. ADHD coaches specialise in helping clients developing their own practical strategies to manage their symptoms, by helping you become more aware of ADHD and how it shows up for you. A coach will work with you to improve skills related to your current performance in different areas, through an ADHD-lens. They guide you to better outcomes across areas such as time management, organisation, goal setting, and self-regulation and accepting yourself for who you are by knowing more about yourself and your limits. Knowing this distinction will help you set the right expectations from the start. Ultimately, you will need do the work to improve yourself, the coach is your guide who can help you make progress, give some perspective, who "gets" you and leads you to initiate experimenting on approaching things in different ways, in different contexts, and builds the confidence in you to reflect and articulate what you may need. Identify Your Goals ------------------- Begin by identifying your specific goals and challenges. Are you looking to improve your organisational skills, manage procrastination, or boost your productivity at work? Perhaps you need help with maintaining routines or managing stress. Clearly defining what you want to achieve with coaching will guide you in finding a coach whose expertise aligns with your needs. However, be open to the idea that your goals from coaching may change, this is one big difference between more traditional "coaching" and "ADHD coaching". From the outset of coaching, you may feel you have a certain goal or destination in mind. However, ADHD can distort what we feel we need from the outset, as we learn more about ADHD and our relationship with it, what we want can change. I would encourage you to pick a coach who is going to support your initial goals but is also going to be a non-judgemental guide and detective who will probe, challenge, support and follow changes of context or guide you to alternative destinations as they might emerge. Look for Specialised Training and Experience -------------------------------------------- An effective ADHD coach should have specialised training and experience in working with ADHD clients. Look for coaches who have completed programs accredited by reputable organisations. These credentials indicate that the coach has received comprehensive training and adheres to professional standards. Also, your ADHD Coach does not have to have ADHD themselves, but it could be an advantage if they did as they will "get" you from the outset. If your coach does have ADHD, they should be able to clearly demonstrate that they have a plan and how they will follow-through with you between sessions consistently. My own help was from people who didn't have ADHD, but they had dedicated their professional career to ADHD and understood it and how it shows up fully. Check for Personal Compatibility -------------------------------- This is absolutely essential, the coach-client relationship is a deeply personal one, requiring trust and mutual respect. During initial consultations, pay attention to how you feel when interacting with the coach. Do they listen actively and understand your concerns? Do they communicate clearly and empathetically? Are they talking about themselves too much and not listening to you? Are they just offering you advice and not leading you to your own conclusions? Feeling comfortable and understood is crucial for a productive coaching relationship, you will not progress if you feel you have to "follow their instructions" and things are fixed and rigid, worse still, you're not being listened to or judged. Inquire About Their Coaching Style ---------------------------------- Coaches may employ different approaches and techniques. Some may use a more structured, directive style, while others may adopt a collaborative, client-centered approach. Ask potential coaches about their coaching style and methods. Ensure that their approach aligns with your preferences and learning style. For example, if you do best with structure and clear guidance, a coach with a more directive style might be more suitable. Consider the Setting and Costs ------------------------------ Practical considerations such as availability, location, and cost are also important. Determine whether you prefer in-person sessions or if remote coaching would suit your needs better, maybe it makes no difference but if it does, be careful from the outset. If you do go ahead with remote and it's not working for you, consider ending the engagement. Discuss the frequency and duration of sessions, as well as the overall cost. Some coaches offer sliding scale fees or package deals, so explore your options to find a service that fits within your budget. Ask what the policies are for cancellations and terminating the engagement before the anticipated end. Ask them what type of agreements they provide and what terms they will be bound to in terms of confidentiality and other rules-of-engagement. Evaluate Their Commitment to Ongoing Education ---------------------------------------------- ADHD research and best practices are continually evolving. A good ADHD coach should be committed to ongoing education and professional development. Ask potential coaches how they stay current with the latest research and techniques in ADHD coaching. Their commitment to learning indicates a dedication to providing the best possible support they can to their clients. Trust Your Instincts -------------------- Finally, trust your instincts. After gathering all the necessary information and having initial consultations, reflect on which coach felt like the best fit for you. Your intuition, combined with the concrete factors you’ve considered, will guide you to make the best choice. Never be afraid to stop coaching with a coach if you start. Don't worry, a good coach will fully respect this decision. You should not feel committed to a process that is not aligned with you, isn't getting you anywhere or makes you feel you can't be yourself or as open as you need. [Choosing the right ADHD coach](/adhd-coaching) can be a significant step toward managing ADHD more effectively and improving your quality of life. A good coach will facilitate you developing this understanding and encourage you to different outcomes, they will not "broadcast" their opinions or offer advice based on what maybe worked for them. By taking the time to research and reflect on your options, you can find a coach who will help you reach your goals and manage the complexities of ADHD with confidence. --- # ADHD in Adults: Why Diagnosis Comes So Late URL: https://www.iterateadhd.com/blog/adhd-in-adults-why-diagnosis-comes-so-late > **TL;DR:** Presently, most adults with ADHD were not diagnosed as children because the condition was historically misunderstood and more associated with hyperactive boys, leaving others without outwardly disruptive behavioural issues aside. Late diagnosis is not unusual. Building understanding after the diagnosis is often what matters most in making practical changes. Despite increasing awareness, the reality is that many adults with ADHD remain undiagnosed or discover their diagnosis far too late. If you're someone who went years without understanding why life felt so challenging, you're not alone. Historically, ADHD was seen as a childhood disorder, so only in recent years have healthcare providers started to understand its persistence into adulthood. I would have been one of the earlier adults diagnosed in Ireland back in 2013, when awareness was much lower and demand on services was not what it is today. While the diagnosis gave me answers, it wouldn't be until years later that I finally got to know what living with ADHD required, coming to peace with it and moving on in a new way. The _"ADHD Is for Kids"_ Mindset -------------------------------- One of the biggest reasons for late diagnoses in adults is the persistent idea that ADHD is only a childhood disorder. As a result, adults often present with conditions like anxiety or depression instead. These diagnoses may be partly accurate, but without recognising ADHD as a core issue, treatment is limited, often addressing symptoms rather than the root cause. It’s not unusual to meet adults who’ve seen multiple mental health professionals over the years without an ADHD evaluation ever being suggested, despite the hallmark and persistent symptoms of the condition being omnipresent. When ADHD Hides Behind Other Conditions --------------------------------------- ADHD often coexists with conditions like anxiety and depression, and this overlap can make it difficult to identify ADHD. The complex web of symptoms can blur lines: is someone forgetful because they’re anxious or because they have ADHD? Unfortunately, when one condition is prioritised over another, healthcare professionals may stop investigating, thinking they’ve solved the problem. Treating anxiety or depression alone might bring partial relief, but without addressing the underlying ADHD, the full picture is missed. Misunderstanding Adult ADHD --------------------------- It’s also common for healthcare professionals to lack familiarity with how ADHD appears in adults. Some may assume that everyone with ADHD has noticeable hyperactivity, much like the classic restless child. This leaves out people who experience ADHD primarily as inattentiveness or executive dysfunction. A professional unfamiliar with ADHD might conclude that a successful adult can’t possibly have it. But success often comes at a high personal cost for adults with undiagnosed ADHD, who may achieve but suffer from constant stress, burnout, and a sense of not measuring up. Success Until the System Changes -------------------------------- Some adults with ADHD can manage quite well, until life throws a curveball. Promotions, job changes, marriage, or the birth of children can expose ADHD-related challenges in new ways. Even structured environments, like school or the college, may mask ADHD struggles, only for them to become obvious when that structure disappears. Life transitions such as these often reveal the need for ADHD diagnosis and support, even in highly successful individuals. Alternative Explanations for Obvious Symptoms --------------------------------------------- Even when symptoms are obvious, ADHD is sometimes dismissed as something else: “He just needs to try harder” or “She’s going through a phase.” Particularly in the past, ADHD diagnoses were rare unless a child displayed severe hyperactivity. This lack of awareness carried over to children who were undiagnosed and untreated, leaving adults to assume that their struggles were character flaws or a lack of self-discipline rather than signs of ADHD. This becomes even more complex when a parent also has undiagnosed ADHD, potentially normalising the child’s behaviour as “just the way things are.” _“Everyone Has a Little ADHD These Days"_ ----------------------------------------- A growing misconception is that everyone is "a little ADHD" because of our increasingly distracted lives. This oversimplification can make people dismiss the real struggles of ADHD, assuming that the forgetfulness or financial issues of someone with ADHD are just more exaggerated versions of what everyone experiences. In reality, ADHD symptoms are not just "a little extra distraction", they create ongoing challenges that interfere with daily life, relationships, and work in ways that non-ADHD individuals simply couldn't imagine. Looking Ahead: A Better Understanding of ADHD in Adults ------------------------------------------------------- For many adults, an ADHD diagnosis later in life provides long-sought validation and clarity. Although we’re seeing strides being made in understanding and diagnosing ADHD in adults, much work remains. Normalising ADHD assessments and increasing education around adult symptoms can help more people find the support they need sooner rather than later. Moving Ahead with an Adult ADHD Diagnosis ----------------------------------------- Many who are diagnosed and begin treatment for ADHD often have an initial rush of relief, finally, an answer. However, things can falter after the initial period without engaging in an honest and self-reflective process on what you're truly dealing with. It is crucial that you learn about ADHD, get a full grasp of what the condition is beyond the obvious manifestations that may arise. By building awareness, you can begin to understand how you might operate differently and to know when to avoid certain situations or simply outsource or avoid them. There are various evidence-based modalities of help available, one of which is ADHD Coaching. For those in Ireland, an [ADHD diagnosis in Ireland](/blog/adhd-diagnosis-ireland-what-comes-next) is the starting point many people begin with. [Self-doubt about a diagnosis](/blog/maybe-i-dont-have-adhd) is common and well-documented, and does not mean the diagnosis was wrong. [ADHD coaching](/adhd-coaching) helps bridge the gap between knowing you have ADHD and knowing how to live with it. Certified ADHD coaching, which takes a non-judgemental and positive psychology approach to understanding living and managing life wired this way, can offer significant value for adults who receive a later-in-life diagnosis. In particular to adults who are simply fed up with constantly ending up down the same rabbit holes and are open to framing ADHD as an issue of improving their performance in different areas, with support and want to begin to understand and manage their ADHD in a practical way that actually works for them. After years of working around unrecognised ADHD, people often quickly benefit immensely from a structured, ADHD-friendly, approach that transforms disorganisation and overwhelm into a self-owned process of figuring out how you might act differently, living a life that fits for you. I was a decade into my own diagnosis before engaging this way, after several failed attempts of getting into a state of action on any consistent basis. [ADHD Coaching](/adhd-coaching) guides clients to develop their own understanding and personalised systems for time management, organisation, and focus, while also improving productivity and reducing stress in both work and personal settings. Importantly, ADHD coaching supports clients in reframing self-criticism, fostering a more compassionate perspective on past struggles, and unlocking strengths that may have gone unnoticed. With professional guidance, late-diagnosed adults can create actionable plans and develop lifelong skills, leading to greater confidence, efficiency, and overall quality of life. --- # ADHD in the Workplace: The cost, risk and opportunity URL: https://www.iterateadhd.com/blog/adhd-in-the-workplace > **TL;DR:** Unmanaged ADHD creates measurable costs for employers through higher turnover, reduced productivity, and increased overhead. ADHD is a protected disability under employment law, which sets a legal baseline. The more useful argument is that the same adjustments (flexible hours, clear written communication, reduced mandatory meetings) tend to benefit the whole team, making individual disclosure less necessary. The increase in ADHD awareness provides hope for those diagnosed, many of whom have spent their lives deeply affected by this condition. Yet, this rise in understanding also signals a pressing need for employers to adapt and grasp what ADHD truly means in the workplace. ## Why Employers Should Care About ADHD Employers must be aware of ADHD for more than just legal reasons. Here’s why it makes sense: * **Supporting All Staff:** While some employees may disclose their ADHD, many will not. This reality suggests a need for universal support structures that benefit everyone, not just those who speak up. [Supporting employees with ADHD](/blog/the-role-of-managers-in-supporting-employees-with-adhd) is one of the most direct ways managers can make a difference. * **Financial Impact:** Studies show that unmanaged ADHD can lead to increased costs in the workplace, such as higher turnover, absenteeism, and healthcare expenses. Ignoring this issue is a false economy. The [ADHD tax](/blog/the-adhd-tax) accumulates in ways that are often invisible until they become significant. * **Legal Considerations:** ADHD awareness leads to an understanding of employment rights that protect those with the condition. Are you prepared to address these issues, or will you choose to fly blind? * **Inclusive Support Mechanisms:** Employers should provide support channels that don't require employees to state they seek ADHD accommodations. Such approaches can benefit all staff, fostering an inclusive environment. [ADHD coaching](/adhd-coaching) is one option for employees who want structured, individual support. ## Understanding ADHD in the Workplace ADHD can significantly impact job performance and the daily work experience. Employees with ADHD often: * Struggle to focus and stay on task * Have difficulties with time management and meeting deadlines * Find organising workloads and prioritising tasks challenging * Experience trouble following instructions or remembering details * Have difficulty maintaining attention during meetings * Struggle with administrative tasks and paperwork The workplace can compound these challenges, making life with ADHD even harder. To grasp what this feels like, imagine being in a mental fog, like being extremely hungover but without the headaches or nausea. People with ADHD do not intend to perform poorly. Their brains simply work differently. They are just as capable as anyone else, but rigid systems and expectations may force them into a position where they are destined to struggle. ## Food for Thought Not everyone is "a little bit ADHD sometimes." Consider what it takes for an adult to pursue a diagnosis: typically, they’ve reached a point where they feel life is slipping by, ridden with self-doubt and a sense of failure. Access to an ADHD evaluation in 2024 has become a complex, often costly process in Ireland. When I was diagnosed in the 2010s, it was rare for adults in Ireland to get this diagnosis. Despite this I needed to take the private route or wait over a year, but it was generally reasonably accessible to get an appointment with a psychiatrist and clinical psychologist, and it was the "normal" consultant rates you might expect. Today, adults are paying thousands out of desperation to be evaluated for ADHD, and if diagnosed, treated by a burgeoning private industry filling the gap. This seems cruel, why should ADHD come at such a premium. Even post-diagnosis, the costs continue. At this point, I live well with ADHD. But, with medication and other costs, I'm still spending well in excess of €1,500 per year managing it. It's not cheap to live with ADHD, while I've adopted ways of managing, without the expensive medication I take, things just don't come together and I am back lost. Some of my clients have reported spending more than €4,000 in a single year, expenses often not covered by private health policies or eligible for tax credits. Access to ADHD healthcare in Ireland, and globally, is incredibly challenging, frequently inaccessible, unless you think eight years waitlist is accessible, without disposable income. ## Why This Matters for Employers Ignoring ADHD in the workplace comes with risks: * Higher absenteeism and turnover rates * Increased workplace accidents * Lower productivity * Potential conflicts among team members * Higher healthcare costs Research indicates that those with ADHD are at a higher risk of losing jobs or facing unemployment. Employers must consider their legal responsibilities, as ADHD is recognised as a protected disability under the Employment Equality Acts in Ireland and similar legislation across Europe. ## _Potential_ ADHD Strengths and the Workplace and Considerations Despite the challenges, some employees with ADHD can bring valuable strengths to the workplace. However, it’s crucial to approach this with caution, hence the word potential in the title: not everyone with ADHD will exhibit these traits, as the condition presents uniquely in each individual. That said, when employees with ADHD are allowed to be themselves and find ways to fit within the workplace, certain patterns often emerge. Some individuals may describe themselves or be observed as: * Creative and innovative thinking * Ability to engage in deep focus and gain insight on new, interesting tasks and areas * High energy and enthusiasm * Strong sense of justice and integrity * Acute BS detectors, often resulting from a lifetime of being told they're "doing it wrong" * Despite you may thinking the opposite, people with ADHD work extremely hard and are often more resilient than most, even if their output doesn't seem that way to you, it can. Looking at that list, you might think it matches your exact requirements for the Innovation and Product roles you hire, spotting an opportunity here? If not, you should. However, the rigid processes that some workplaces enforce can derail or demotivate individuals with ADHD, wasting everyone time and money and causing frustration. This might include excessive mandatory meetings, constant updates in systems like JIRA, or overly structured project management. Recognising these potential pitfalls can help employers build environments that harness ADHD strengths. Just as the people with the skill and interest have developed these systems, they are very unlikely the same people who can bring such value and working in this innovative and creative way. So why should it be expected that everyone must rigidly work like them, it doesn't make sense, ADHD or not. ## Creating an ADHD-Friendly Workplace This is a challenge for several reasons. First and foremost, being an adult with ADHD often means carrying a heavy burden of shame and stigma. Many individuals have spent years feeling "broken" or "different" before even seeking a diagnosis. Personally, it took a long time to detach from this mindset after being diagnosed at 32. As such, many adults with ADHD are hesitant to disclose their condition. They’re often advised not to, fearing judgement or misunderstanding from colleagues and employers. Here’s what employers can do: * **Educate management and staff** about ADHD to build understanding and reduce stigma. It can be highly beneficial to have a knowledgeable speaker address the entire company, explaining ADHD in a straightforward, clear manner. This person should be able to articulate the challenges in a neutral and respectful way that aligns with your workplace culture. This is a talk/service that I offer, which you can read about on the [Business Training](/workplace) page. * **Listen:** If an employee discloses ADHD, genuinely listen to their needs. They often won’t ask for much but might seek minor flexibility, like skipping certain meetings or not being held to rigid reporting structures. * **Provide Universal Accommodations:** Consider noise-canceling headphones, flexible schedules, a modest budget to access to mental health supports without questioning what it's about (for counselling, therapy, or even [Coaching](/adhd-coaching)) and remote work as standard options. This approach eliminates the need for employees to disclose ADHD to access accommodations. * **Allow Flexibility:** If employees struggle with traditional project management methods, be open to adapting. Productivity improves when employers meet employees halfway. * **Clear Communication:** Work with ADHD employees to identify their preferred communication styles, such as bullet lists or regular check-ins. ADHD is not a moral failing, it is a legitimate and well understood neurodevelopmental condition. The only moral failing here is if the employer decided they don't care or won't adapt, that truly is a choice to make, and one that can deeply impact your employees confidence and mental health. ## The Bottom Line: A Win-Win Situation Supporting employees with ADHD isn’t just about fulfilling legal obligations. It’s about creating a work environment where all employees can do their best work. Benefits include: * Increased productivity and innovation * Higher employee retention * A more diverse and inclusive workplace * Reduced risk of discrimination claims Every individual with ADHD is unique. Success comes from open communication, flexibility, and a willingness to adapt to each employee's specific needs. By understanding ADHD and implementing supportive strategies, employers can foster a work environment where everyone has the opportunity to contribute their best. For organisations looking for practical ADHD support, from manager training to employee coaching to awareness talks, see [ADHD workplace training and coaching for organisations](/workplace). ## Background sources 1. [Doshi, J.A., et al. (2012). Economic Impact of Childhood and Adult Attention-Deficit/Hyperactivity Disorder in the United States. Journal of the American Academy of Child and Adolescent Psychiatry, 51(10).](https://pubmed.ncbi.nlm.nih.gov/23021476/) 2. [Biederman J, Faraone SV. (2006). The effects of attention-deficit/hyperactivity disorder on employment and household income. Med Gen Med, 8(12).](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1781280/) 3. [Küpper, T., et al. (2012). The negative impact of attention-deficit/hyperactivity disorder on occupational health in adults and adolescents. International Archives of Occupational and Environmental Health, 85(8), 837-847.](https://doi.org/10.1007/s00420-011-0707-7) 4. [de Graaf, R., Kessler, R. C., et al. (2008). The prevalence and effects of adult ADHD on the performance of workers: results from the WHO World Mental Health Survey Initiative. Occupational and Environmental Medicine, 65(12), 835-842.](https://doi.org/10.1136/oem.2007.038448) --- # Supporting Employees with ADHD URL: https://www.iterateadhd.com/blog/the-role-of-managers-in-supporting-employees-with-adhd Supporting employees with ADHD is one of the areas where day-to-day management practice has a direct and measurable impact on someone's working life. Not HR policy. Not formal procedures. The daily decisions you make about how work is structured and assessed. > **TL;DR:** Workers with ADHD lose an average of 22.1 days of role performance per year compared to those without the condition ([de Graaf, Kessler et al., *Occupational and Environmental Medicine*, 2008](https://pmc.ncbi.nlm.nih.gov/articles/PMC2665789/)). Most of that loss is not inevitable. It can be shaped by how work is structured and managed, not by the ADHD itself. --- ## Why Your Role Matters Most Only 27% of UK employers offer line managers training in neuroinclusion. Just 24% offer training on how to support neurodivergent team members ([CIPD, *Neuroinclusion at Work*, 2024](https://www.cipd.org/uk/knowledge/reports/neuroinclusion-at-work/)). Those gaps show up directly in how employees with ADHD experience work day-to-day. Manager support can have a huge impact in determining whether an employee with ADHD struggles or performs well. Policy documents and HR frameworks set a floor. They do not change what actually happens in practice. What changes practice is awareness and working well with employees with ADHD. This shows up in daily interactions: whether someone feels comfortable raising a difficulty, and whether the way they work is treated as a problem or simply a difference in how they operate best. This does not mean managers are responsible for solving ADHD. It might mean small changes about how you give feedback and how you respond to a missed deadline either create or remove unnecessary friction. That difference compounds over time. It is often avoidable. --- ## What ADHD Can Actually Look Like at Work Research published in *Psychological Medicine* found that employees with ADHD had 2.1 times the odds of sickness absence and experienced a 4 to 5% reduction in overall work performance compared to employees without the condition ([Kessler et al., *Psychological Medicine*, 2009](https://www.cambridge.org/core/journals/psychological-medicine/article/abs/prevalence-and-workplace-costs-of-adult-attention-deficit-hyperactivity-disorder-in-a-large-manufacturing-firm/4D3BAF0C3A28F87B31E25E35B5FCA65E)). The workplace presentation almost never matched the childhood stereotype of a hyperactive child who cannot sit still. You may have someone producing high-quality work who consistently misses deadlines or feel overwhelmed. Or someone who contributes well in one-to-one conversation but loses focus in long group meetings. Or someone who handles a sudden crisis better than anyone on the team, solves difficult problems with seeming ease but struggles to complete the administrative follow-up. ADHD affects executive functions: the brain's management systems for planning, organisation, time perception, emotional regulation, and sustained attention. These are precisely the skills workplaces may assume everyone possesses equally. With ADHD, the difficulty with routine or unstimulating tasks is not a motivation issue. It is neurological. Telling someone to try harder does not fix the underlying difficulty. [ADHD in the workplace](/blog/adhd-in-the-workplace) affects around 4% of the working population, and [ADHD coaching](/adhd-coaching) is one of the most effective ways to address the [cost of ADHD](/blog/the-adhd-tax) that accumulates over time.
Most Commonly Reported ADHD-Related Difficulties in the Workplace ADHD Workplace Difficulties: Most Commonly Reported Self-reported occupational issues in adults with ADHD. Source: Adamou et al., BMC Psychiatry, 2013 Time management Very high Organisation Very high Sustained attention High Working memory High Emotional regulation Moderate to high
The most consistently reported ADHD-related difficulties in workplace settings. Time management and organisation are near-universal. Emotional regulation is significant but more variable. Source: Adamou et al., BMC Psychiatry, 2013.
--- ## A Reluctance to Disclose According to a study in the UK, 31% of neurodivergent employees have not told their line manager or HR about their condition. Of those who stayed silent, 37% cited fear of stereotype-based assumptions and 34% cited stigma ([CIPD, *Neuroinclusion at Work*, 2024](https://www.cipd.org/uk/knowledge/reports/neuroinclusion-at-work/)). Those numbers have not improved meaningfully in recent years. Leading ADHD voices often advise adults not to disclose unless necessary, the working environment feels genuinely safe, or until a formal procedure such as a performance review process makes it necessary. The reasons are straightforward. Many adults with ADHD report having spent years being labelled as disorganised or careless, or assuming people feel this way about them. Disclosure risks confirming those judgements in a professional context, and creating doubts about capability or suitability for advancement. Without any benefit that telling an employer helps, most people decide the risk is not worth taking ([Painter et al., *Journal of Employment Counseling*, 2008](https://onlinelibrary.wiley.com/doi/10.1002/j.2161-1920.2008.tb00055.x)). You cannot create a safe disclosure environment with a single initiative. It develops through consistent signals over time: how you respond when someone makes a mistake, and whether flexibility is something you demonstrate in practice for the whole team. In my own experience as someone with ADHD who has worked in professional environments, disclosure is always a risk assessment. What changes the calculation is not a policy. It is a pattern of behaviour from the people you work alongside directly. If someone does disclose, thank them for telling you and ask what would help. It's best to avoid saying "you don't seem like you have ADHD" or "everyone struggles with focus sometimes." Both responses close the conversation rather than opening it. Also, don't assume what the best support or accommodations could help the person who has just disclosed to you, it's best to speak to them about what could help them. --- ## Communication and meetings Communication style is one of the areas where small changes produce the most consistent improvement. Adults with ADHD show significant impairments in working memory, meaning verbal information is genuinely lost rather than ignored ([Roselló et al., *BMC Psychiatry*, 2020](https://pmc.ncbi.nlm.nih.gov/articles/PMC7092442/)). Verbal-only briefings can mean details are missed, not because the person was not paying attention, but because working memory does not retain them reliably. Vague instructions like "get that sorted" or "use your judgement" may create real paralysis. They give a person with ADHD nothing concrete to act on. Highly detailed process documentation has the opposite problem: it obscures the actual goal. What helps is clarity about outcomes and deadlines, alongside written confirmation of key points from verbal discussions. This removes a barrier to performance. It does not lower the standard. A short follow-up message after a meeting takes two minutes. Something like "we agreed on X by Y date" may be enough. For someone with ADHD, it can be the difference between a task being completed and it being lost. --- Long meetings require sustained passive attention, which is one of the most consistently difficult areas for adults with ADHD. A 2013 review of workplace issues found that managing attention across extended group discussions was among the most commonly cited occupational difficulties in adults with the condition ([Adamou et al., *BMC Psychiatry*, 2013](https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-13-59)). The practical adjustments here are not necessarily complex. Ask whether attendance at a given meeting is actually necessary. Share agendas in advance, not at the start. If you have an important agenda item, place it early when attention is freshest. For meetings over an hour, build in a break. Follow up with a written summary of decisions and agreed actions. This is good practice for the whole team. For someone with ADHD, it is often essential. None of this reduces standards. It ensures information actually reaches everyone. --- ## Performance, deadlines, and executive function Time perception difficulties in ADHD are neurological, not the result of poor organisation habits. The internal sense of time passing is objectively different in adults with ADHD, which may look like a motivation problem to future goals or chronic lateness despite genuine effort and deadline crises that arrive without warning. A WHO-backed study across ten countries found that workers with ADHD lose an average of 22.1 days of role performance per year to impaired work quantity and quality, compared to workers without the condition ([de Graaf, Kessler et al., *Occupational and Environmental Medicine*, 2008](https://pmc.ncbi.nlm.nih.gov/articles/PMC2665789/)). Suggesting "use a timer" or "start earlier" treats the problem as one of awareness when the underlying difficulty is not awareness. It is the reliable sense of time that is affected. What can help: interim milestones for longer projects, regular check-ins that surface problems before they escalate, flexibility about working methods, and direct conversation about what is and is not working. The right level of structure varies by person. Too little leaves someone without the external scaffolding they need. Too much becomes micromanagement. --- ADHD does not exempt anyone from accountability. If performance is not meeting a reasonable standard, that needs to be addressed directly. Adults with ADHD report lower job satisfaction and more negative perceptions of their career trajectory compared to peers without the condition, a pattern that is often linked to a history of struggling in environments that were not built to support them ([Painter et al., *Journal of Employment Counseling*, 2008](https://onlinelibrary.wiley.com/doi/10.1002/j.2161-1920.2008.tb00055.x)). The difference is in how you investigate before you intervene. Standard performance improvement approaches often fail for employees with ADHD because they treat the problem as one of attitude or effort. Before assuming either, ask what is actually making this hard. If someone is missing deadlines consistently, find out why. If the answer involves unclear instructions or tasks requiring sustained attention to routine content, those are factors you can address. If the role is genuinely not suitable regardless of the support provided, that is a separate and honest conversation to have. --- ## Strengths and team dynamics Research examining occupational outcomes for adults with ADHD consistently finds that difficulty, not advantage, is the dominant experience in workplace settings ([Adamou et al., *BMC Psychiatry*, 2013](https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-13-59)). There is a popular narrative about ADHD strengths: creativity and crisis performance. Not everyone with ADHD experiences these as genuine positives. What looks like a strength is often dysregulation rather than controlled ability. Hyperfocus is the most common example. It is frequently described as an intense, special form of concentration. In practice, it is a failure of attention regulation: the person becomes stuck, loses track of time, skips meals, abandons other commitments, and crashes afterwards. For most adults with ADHD, this way of getting things done is a coping mechanism under pressure, not a skill they can deploy reliably at will. The "performing well in a crisis" pattern works the same way. It is not that the person suddenly has access to better executive function. It is that the urgency and stakes provide enough external activation to compensate temporarily for what is usually missing. That is not repeatable performance. It is crisis mode. Better management looks for the individual's actual strengths, being open with them in finding alternative ways to get through tasks and meeting them in the middle. --- When one person receives flexibility while others face rigid standards, other may feel this is unfair, however ADHD accommodations are usually good for all. So, any resentment fro others is usually directed at the accommodation rather than at the inconsistency that produced the contrast. Research into workplace neurodiversity consistently identifies implementation, not the accommodations themselves, as the source of team friction ([ACAS, *Neurodiversity in the Workplace*, 2023](https://www.acas.org.uk/neurodiversity-at-work)). The answer is not to refuse reasonable adjustments. It is to apply consistent principles across the team where possible. Outcomes-focused management and written follow-ups help everyone. They also mean that any one person's adjustments are not visually exceptional. This can also help people with ADHD seek support in the workplace without disclosure. You are not required to share the details of individual adjustments with the rest of a team and doing so would likely breach the person's privacy. What you can do is apply practices consistently enough that no single adjustment becomes visible as a special case. --- ## Scope and legal responsibilities You are not expected to diagnose ADHD or resolve every difficulty the person faces. Your role is to create a working environment that removes unnecessary obstacles and have honest conversations about what is and is not working. When your standard methods are not producing results, consider alternatives. The ACAS neurodiversity guidance (2023) covers employer responsibilities in plain terms and is a useful reference if you have not read it ([ACAS, 2023](https://www.acas.org.uk/neurodiversity-at-work)). It is not lengthy. --- Most reasonable adjustments for ADHD have no direct cost. ACAS guidance identifies written instructions and flexible hours as the adjustments most commonly needed and most straightforwardly provided ([ACAS, 2023](https://www.acas.org.uk/neurodiversity-at-work)). In the UK, ADHD qualifies as a disability under the Equality Act 2010 where it has a substantial and long-term effect on day-to-day activities. In Ireland, it is covered by the Employment Equality Acts 1998 to 2015. Across Europe, equivalent protections apply under national implementations of EU equality directives. This creates a legal obligation to consider reasonable adjustments. Most reasonable adjustments for ADHD are low-cost: flexible working hours, written confirmation of verbal instructions, outcome-focused assessment, and alternative communication formats. The law does not require employers to lower performance standards. It requires removing unnecessary barriers to meeting them. Despite these legal obligations, 80% of UK adults assessed for ADHD say they have never received any workplace support or reasonable adjustments ([The Owl Centre, reported in *HR Magazine*, 2025](https://www.hrmagazine.co.uk/content/news/four-in-five-adults-with-adhd-are-unsupported-at-work)). Informal flexibility often works better and faster than formal processes. If a situation becomes contentious, documentation matters. Keep records of conversations and the adjustments you put in place. --- ## What Helps ACAS guidance on neurodiversity in the workplace identifies management practice, not formal process, as the primary factor in whether workplace adjustments work in practice ([ACAS, 2023](https://www.acas.org.uk/neurodiversity-at-work)). The practical changes that make the most difference are not expensive or complex. Clarity about what is expected and by when, without prescribing exactly how work gets done. Written follow-up after verbal briefings. Interim milestones on longer projects. Flexible working arrangements where the role allows. Meetings with agendas shared in advance, followed by written summaries of decisions. These are not ADHD-specific accommodations. They are sound management practice. They reduce friction for the whole team while removing specific barriers for someone with ADHD. The shift in approach that makes these easier to apply is direct: if someone is consistently struggling, the first question is what is making it hard, not whether they are trying hard enough. Most importantly, hear people out. If someone is genuinely struggling to keep up with the current operational workflows imposed on them, which is completely alien to them, a simple conversation about alternative ways to guide that employee through what's needed can go a long way, and buy a lot of respect from the person, a win-win for both sides. --- # Why Forming Habits is Hard with ADHD and How Coaching Can Help URL: https://www.iterateadhd.com/blog/why-forming-habits-is-hard-with-adhd-and-how-coaching-can-help > **TL;DR:** Adults with ADHD are roughly 2.5 times more likely to have irregular self-care habits than those without the condition. The reason is neurological: executive functioning differences affect task initiation, sustained effort, and the ability to maintain consistent cues. Understanding the distinction between habits (automatic) and routines (intentional sequences) is useful, as routines provide the scaffolding that habits need to form. Coaching can help by breaking change into manageable steps and providing external accountability while the underlying skills develop. Background: Habits and ADHD --------------------------- It's important to clarify something from the outset, I am not talking about forming habits for the sake of it, because someone told you to or that you want to incorporate some workplace productivity "hack" you read about. I'm specifically talking about the actions that we routinely undertake to support our physical and mental wellbeing. > **Habit** > _noun > _ > an acquired behaviour pattern regularly followed until it has become almost involuntary > _\- the habit of looking both ways before crossing the street._ Research reveals a stark reality about the challenges people with untreated ADHD face in maintaining self-care routines, such as brushing their teeth and scheduling medical appointments. A study published in the _Journal of Psychiatric Research_ found that individuals with untreated ADHD are significantly less likely to adhere to regular self-care practices, such as exercise, adopting a balanced diet, and getting adequate sleep. The study reported that approximately 50% of adults with untreated ADHD engage in irregular physical activity compared to 20% of the general population. Similarly, adherence to a healthy diet was notably lower among this group, with over 60% struggling to maintain consistent, nutritious eating habits. Sleep patterns are also deeply affected. Research in the _Sleep Medicine Reviews_ highlights that up to 70% of individuals with untreated ADHD experience chronic sleep disturbances, impacting their overall health and well-being. These outcomes impact quality of life drastically and underscores the need to own your ADHD and work to establish and maintain effective self-care routines. The Importance of establishing Habits for Self-Care for people with ADHD ------------------------------------------------------------------------ It should be clear that habits are crucial for self-care, providing a foundation for maintaining physical and mental well-being and building a platform to achieve even more in future. Regular habits like getting enough sleep, brushing your teeth, scheduling and attending medical appointments, eating well and exercising are basic human needs and you might think that knowing this means it's easy to do something about it if you want to. However, in individuals with untreated ADHD, we often see poor adherence to self-care, not by choice or ignorance, but by the moment-to-moment default way they operate, not having developed the skills or vigilance that others seem to have adopted without much thought. ADHD coaching is one intervention that can help order the chaos and lead you to develop your own strategies to develop these essential self-care habits, making them more achievable and easier to keep up. The Role of Executive Functioning in Habit Formation ---------------------------------------------------- Executive functioning is the brain’s command centre, coordinating tasks like starting projects, staying organised, managing time, and maintaining focus. For someone with ADHD, this command centre can feel more like a chaotic, overcrowded room. Here’s why that makes habits harder to build: * _Task Initiation:_ People with ADHD often experience a "brain freeze" when starting a task. This isn't procrastination or laziness. It’s a neurological barrier that makes even the simplest habit feel daunting or overwhelming. * _Sustaining Effort:_ Once a habit is started, maintaining momentum is a challenge. The energy and focus required to sustain a habit over time often fluctuate significantly for someone with ADHD, making consistent behaviour difficult. * _Impulsivity and Distractions:_ The ADHD brain is particularly prone to distractions and impulsive behaviour, which disrupt the steady rhythm needed to establish a habit. It’s akin to building a sandcastle in a windstorm: each wave of distraction knocks down what you’re trying to build. Habits vs. Routines: Understanding the Difference ------------------------------------------------- It's essential to distinguish between habits and routines, especially when managing ADHD. * _Habits_ are behaviours that occur automatically, triggered by a specific cue. They require minimal conscious thought once established. Think of brushing your teeth every morning. It’s an automatic response upon waking. * _Routines_ are more structured and intentional, involving a series of actions performed in a specific order and requiring more conscious effort. For example, your morning routine might include showering, getting dressed, and having breakfast. Unlike habits, routines are more flexible and can be adjusted according to your needs. For those with ADHD, routines can act as a scaffold, supporting the development of new habits by providing structure and consistency. How ADHD Coaching Can Help -------------------------- [This is where ADHD coaching can make a significant difference](/adhd-coaching). As awareness of ADHD is increasing, more individuals are turning to ADHD coaching who approach the condition as a performance issue that needs adjustments and training. This all starts with self-awareness and understanding, with this a coach can lead you develop your own personalised strategies and support systems that respect the unique way ADHD brains function. * _Developing Realistic Strategies_: ADHD coaching focuses on creating realistic, achievable plans broken down into manageable steps. This makes starting and maintaining new habits more feasible, even when executive functioning is compromised. * _Creating Accountability_: Regular sessions with a coach provide the accountability needed to keep you on track. It’s like having a supportive partner who reminds you of your goals and helps you work through setbacks. * _Strengthening Core Skills_: Through coaching, individuals learn to enhance crucial executive functioning skills such as time management, organisation, and emotional regulation, all key to habit formation. For those with ADHD, forming habits isn't merely a matter of willpower or trying harder. It’s about understanding the unique challenges posed by their brain’s wiring. ADHD coaching can develop your awareness and lead you to develop your own practical strategies that will support you and help you build momentum, including developing habits that lead to a more organised and fulfilling life. ## Background sources 1. [Biederman, J., et al. (2006). "ADHD and Poor Adherence to Medical Care in Adults." Journal of Psychiatric Research, 40(6), 535-545.](https://doi.org/10.1016/j.jpsychires.2005.07.001) 3. [Kessler, R.C., et al. (2006). "The Prevalence and Correlates of Adult ADHD in the United States: Results From the National Comorbidity Survey Replication." American Journal of Psychiatry, 163(4), 716-723.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859678/) --- # The ADHD Tax: Living with ADHD is expensive URL: https://www.iterateadhd.com/blog/the-adhd-tax > **TL;DR:** I struggled with the ADHD tax for years before understanding what was driving it. The costs are real: impulsive spending, professional overcommitment, and the constant overhead of trying to compensate for all of it. Things like automating bill payments and auditing subscriptions can remove one category of cost almost immediately. The emotional and professional costs can take longer and usually need more structured support. If you're living with ADHD, you've likely felt the weight of the ADHD Tax, even if you didn't have a name for it. It's not a literal tax but the cumulative cost, financial, emotional, and mental, of getting through life in a world designed for brains without ADHD. It's all of the missed payments, late fees, fines, extra time spent on work tasks, and the mental exhaustion of constantly compensating and being confused why you seem to always operate in this way, but can't plot a different path ahead. This isn’t about being a failure or having severe character flaws, almost all client I work with have issues which exert unnecessary financial costs and resulting negative emotions. Unfortunately, it very much goes with the territory. But, taming these issues is possible, once we can understand ourselves and build ways around us to support us as we are, not being constantly overwhelmed and feeling shamed for not fitting in as expected by others. In ADHD coaching, when we understand what’s happening, we can take clear, practical steps to lessen the burden with support. **What Is the ADHD Tax?** ------------------------- The ADHD Tax is the hidden price paid by adults with ADHD as they manage challenges like disorganisation, impulsivity, and time blindness. It shows up in: * **Financial Leakage**: Missed bills, forgotten subscriptions, or impulse purchases. I've had clients notice that hundreds of euro were going out of their accounts regularly, and they hadn't noticed. * **Professional Friction**: Time underestimations, burnout, and compensatory efforts. Not being able to advocate for yourself in work makes this much harder to overcome. * **Emotional Overhead**: Shame, anxiety, and the constant need to recalibrate. Living with undiagnosed or under-treated ADHD is often a cycle which ends up in the same chaos. So, these aren’t moral failings, they’re unfortunately very common outcomes of a life lived with ADHD bumping up against systems not designed for our way of mental processing and thinking. **How the ADHD Tax Can Show Up** -------------------------------- ### **1\. Financial Leakage** Managing money with ADHD can feel like herding cats. Challenges with organisation and time often translate into: * **Missed payments** and resulting late fees or fines. * Forgotten **subscription renewals** quietly draining your account. * **Impulse buys** during moments of emotional intensity, a self-soothing behaviour or boredom. Generally, with ADHD we're quite allergic to boredom and default to poor patterns without noticing. Small financial slip-ups can pile up quickly, making it feel like your finances are uncontrollable. At the same time serving you up yet more examples of why you're "broken". You aren't. ### **2\. Professional Challenges** In the workplace, the ADHD Tax can take on more subtle forms: * **Time blindness** often leads to over committal, saying yes to too much, working at the last minute to meet deadlines and a constant sense of "why can't I just work normally". * **Disorganisation** can result in missed details or extra hours spent correcting issues or solving the initial problem properly. * **Burnout** from constantly compensating with extra effort. These cycles of ADHD bursts of energy and burnout can really feel intense on both ends, the goal is to find the middle ground. * Feeling stuck or undervalued in your career because your challenges make you feel like you don't deserve more or may make it difficult for you to articulate your worth and goals. ### **3\. Emotional Overhead** Perhaps the heaviest cost of all, the ADHD Tax drains emotional resources: * **Shame and guilt** for feeling "behind" or "messy." Going through life like this constantly in cycles can be exhausting. The [shame and stigma of ADHD](/blog/the-shame-and-stigma-of-adhd) is one of the most persistent and least discussed aspects of the condition. * **Anxiety** from always waiting for the next forgotten task or missed detail. * The **mental toll** of constantly trying to recalibrate your systems to catch up, and the despair of feeling like you simply cannot trust yourself. [ADHD coaching](/adhd-coaching) helps address the patterns underneath the ADHD tax, and [ADHD in the workplace](/blog/adhd-in-the-workplace) is where much of the professional cost shows up first. These feelings often compound over time, making it harder to focus on solutions. **The ADHD Tax Isn’t Your Fault** --------------------------------- It’s important to understand that the ADHD Tax isn’t a reflection of laziness, irresponsibility, or lack of effort. ADHD affects executive functions, things like planning, prioritisation, and emotional regulation, that are central to getting through day-to-day life. So if you have ADHD and find yourself facing these challenges, unfortunately, it's common. But many adults with ADHD have learned to accept and understand ADHD and plot new ways forward, this is one area where ADHD Coaching can really help. **Taming the burden of the ADHD Tax** ------------------------------------- With awareness, understanding and building different ways to evaluate and support yourself, is possible to tame and take back control. With the adoption of the right strategies, that work for you, you can reduce its impact significantly. Here’s some examples of how clients often simplify the problem and pragmatically and slowly start to build up supports to control them across multiple domains. ### **1\. Tackle Financial Leakage** * **Automate Payments**: Set up auto-pay for bills and subscriptions to eliminate late fees. * **Use Visual Cues**: Create clear, visible reminders of upcoming financial deadlines. * **Manufacturing accountability**: Knowing how to ask someone to help you keep on track in a way that is positive, not being nagged at. * **Developing a purchase "pause" button** Pause before making big purchases. Moving items from a shopping cart into a backlog list of ideas can help with impulse control. * **Audit Subscriptions**: Regularly review your accounts to identify unused services or hidden costs, sometimes with someone, at the same time every few months. If you are in Ireland and paying for ADHD or other medications, make sure you sign up for the Drug Payment Scheme. This scheme caps your family household medical prescriptions at a maximum of €80 per month. I used to pay more than that alone for my ADHD medication each month before signing up to it. ### **2\. Simplify Professional Systems** The below items, without context, sound like the usual "just buy a calendar" or "try harder, it's easy" advice and feedback us with ADHD are prone to receive. However, these are just some examples of what client's self-identify and end up doing to accommodate their own experiences of ADHD, not a prescriptive list for everyone. * **Break Tasks into Chunks**: Instead of tackling big projects all at once, break them down into smaller, manageable steps. Develop the tools and processes to know what you really should and need to be working on. * **Use Tools that Fit You**: Find project management apps or methods that align with your style (e.g., visual or checklist-heavy tools). This is so unique with clients, many prefer writing over technology, others go deeply into automation through technology. It's about finding the "right complexity" for you, something that is as simple yet robust as it needs to be. * **Set Alarms or Reminders**: Use tech to help you manage time and stay on track. Again, this is often done through exploration of what is important and needs a reminder. * **Communicate Clearly**: Be upfront about deadlines and workloads with colleagues to set realistic expectations. Self-advocacy is important living with ADHD, but we often fear asking for help is going to be perceived as an excuses, when our intentions are not that whatsoever. However, framing your challenges and strengths clearly, means you often don't have to mention ADHD as you seek accommodations of process or tools at work. Instead, simply a reasonable conversation that focuses on how you can do your best work. ### **3\. Address Emotional Overload** * **Stop Taking It Personally**: Recognise that the ADHD Tax isn’t a reflection of your character. It’s simply a common manifestation of behaviours related to how ADHD affects planning and follow-through. * **Consider Replace Guilt with Curiosity**: When something goes wrong, ask, “What system would make this easier for me next time?” I agree, this may sound alien at first or impossible, but this is the type of discovery and self-pauses are at the core of what ADHD coaching seeks to help you build. * **Invest in Support**: Whether it’s a coach, therapist, or ADHD group, surround yourself with resources that help you manage challenges and stay motivated. * **Celebrate Small Wins**: Each time you take a step, no matter how small., toward reducing the ADHD Tax, acknowledge and celebrate your progress. If it's helpful, project the cost saving or penalties avoided a year from now and sense how it would feel to have reduced the burden by potentially a significant amount. **Progress, Not Perfection** ---------------------------- The ADHD Tax isn’t something you can erase overnight, and it’s not a reflection of failure. It’s a sign of the mismatch between ADHD and a world that doesn’t always fit it. The goal here isn’t perfection. It’s progress. Small, meaningful changes can add up to big reductions in stress, financial strain, and emotional fatigue. If this resonates with you as someone with ADHD, know you don’t have to figure it all out alone. I struggled for many years with the burden of ADHD pre and post diagnosis until I found answers and solutions. Now, as an ADHD coach, I’m working with many adults and here to help you understand your patterns, build supportive systems, and take back control. We’ll focus on small, practical strategies tailored to your life, not generic advice, but approaches that work with your unique brain. ## Background sources 1. [Economic burden of attention-deficit/hyperactivity disorder among children and adolescents in the United States: a societal perspective](https://pubmed.ncbi.nlm.nih.gov/23021476/) 2. [A review of the economic burden of ADHD](https://doi.org/10.1007/s40273-014-0243-x) 3. [The economic burden of adult attention deficit hyperactivity disorder: A sibling comparison cost analysis](https://doi.org/10.1016/j.eurpsy.2019.06.003) 4. [The fiscal consequences of ADHD in Germany: a quantitative analysis based on differences in educational attainment and lifetime earnings](https://doi.org/10.1007/s00787-021-01869-5) --- # ADHD and Entrepreneurship: Duelling banjos URL: https://www.iterateadhd.com/blog/adhd-and-entrepreneurship-duelling-banjos > **TL;DR:** I built a business with ADHD before I understood what ADHD was. The traits that made it easier to start (risk tolerance, rapid ideation, high energy) were the same traits that made it harder to sustain. Research suggests up to 30% of entrepreneurs have ADHD compared to around 4% of the general population. The most practical shift was learning which parts of the business to delegate early, rather than trying to manage operational detail that ADHD makes genuinely harder to sustain. ADHD is often viewed a problem to be dealt with or managed in the workplace, but in reality, it brings many of the traits and hallmarks that help innovative companies do well. Providing many essential components of any successful, innovative business, as a way of being, by default and intuition, not something that can be learned easily. While traditional roles and workflows can be extremely challenging for adults with ADHD, it's these very differences that fuel novel ideas, abundant energy, and a passion for building teams and articulating missions around those ideas. It often instills people with ADHD with the innate skills needed to be an entrepreneur. ADHD meets Entrepreneurship --------------------------- ADHD can be a wellspring of creativity. Entrepreneurs like Richard Branson and Ingvar Kamprad, the founder of IKEA, credit their ADHD-driven minds for their business success. This way of being for many, however, can also lead to problems in execution and consistency over time without recognising the self-acceptance, supports and structures that need to be in place around them. It is estimated that 3-5% of the adult population have ADHD, however, research suggests that up to 30% of entrepreneurs have ADHD themselves. It makes sense in many ways, there is much crossover between the traits of an entrepreneur and some of those of ADHD, particularly many of the hyperactive tendencies. However, without building awareness of ADHD, knowing your limits and implementing the infrastructure and support needed around you, it's quite possible you'll get off-track and oversee what was once a huge positive opportunity or now even a viable business, fall apart, if it ever got off the ground. An ADHD brain as a never ending idea generation machine ------------------------------------------------------- Where do novel ideas, abundant energy and passion for articulating and building mission around ideas come from? Certainly not from routine or scheduling. Innovation and novel thinking don't happen because you schedule a calendar event every Tuesday between 10:00 and 12:00 called "creative thinking time". If you do, good luck with that strategy. In reality, ADHD means these ideas will just appear anywhere and anytime, like kernels flying around a popcorn machine. Sometimes, one of those ideas that is generated is just too good to ignore. It is as if the kernel generated has become metallic and is immediately and strongly attracted to a magnet. You now have this idea in mind, it has your full attention, you are already extrapolating different possibilities and outcomes within seconds. By the end of the day, you've a whole business plan in your head. Unfortunately, with ADHD, it probably will stay in your head without knowing how to manage this way of being and getting to action. [Getting stuck](/blog/just-try-one-thing-stuck-adhd) is a common experience for entrepreneurs with ADHD, and [productivity systems](/blog/from-eat-that-frog-to-zero-inbox-why-productivity-tips-can-hurt-adhd) built for brains without ADHD often make things worse rather than better. [ADHD coaching](/adhd-coaching) helps build the structures that let you execute without losing what makes the ADHD brain a creative asset. ADHD and risk-taking -------------------- Setting up a business or going solo is taking a huge leap of faith, taking on incredible risk and legal obligations from the beginning, often forgoing income for a considerable period of time, not knowing what the future will look like, sacrificing so much of your free time in the process. You have absolutely no clue if you're going to come out the other side in a reasonable amount of time with at least a modest income, any success whatsoever or if you'll fail this time and be back to where you started, with part of your savings gone if you were lucky to have them in the first place. Does this scare you? It doesn't scare me at all, or millions of others like me. For us, this flavour of ADHD makes this way of being our default, it's what we need, it's all we know. It can be reckless and damaging without awareness and some moderation but bring huge success and be valuable in the pursuit of innovation and developing businesses if applied in the right ways. Personally, without outlets or strategies to work around this deep and profound sense of curiosity or exploring opportunities, I am prone to depressive episodes and feelings of a lack of self-worth. I become my own worst enemy. I can spend days getting absolutely nothing done, only to find purpose and be 110% involved and working on something new as it arrives. This is extremely typical in a lived ADHD experience. However, I have come to learn that it is manageable and doesn't have to be a burden that drags you down, that it can be controlled better than I ever expected it could be and I could become consistent and a little more patient. Taming ADHD (when needed) as an Entrepreneur -------------------------------------------- Firstly, while you may be willing and eager to manage living with ADHD in a healthier way, I would urge you not to compromise too much. You simply are very unlikely to become someone you are not and why should you? Fundamentally, you are absolutely fine as you are, you just experience and react to the world around you in a different way. You may need some help adapting your performance and knowing what to actually work on, stay on track while also knowing what your kryptonite is that needs to be avoided at all costs. Being a comfortable version of yourself with ADHD comes from knowing yourself, where ADHD shows up in your life and what you can do about it, and what you don't want to change at all. Developing awareness, building support and a network around you while establishing routines are crucial things for ADHD entrepreneurs to implement, however even attempting to build such structure can be a challenge for many without help. Professional ADHD coaching can lead you to your very own conclusions and different ways to operate based on knowing more, to support and to help you manage when things become overwhelmingly challenging and keep you on track. ADHD Coaching helps you know more about yourself and act on that knowledge, in particular, how our impaired executive functions play out day-to-day and what to do about it, rather than giving you a playbook of hacks. By building a reliable support system built on this awareness and acquired toolkit, you can handle the ups and downs of running a business more calmly and not react on impulse constantly. You need to find the balance where you can satisfy your creative needs while ensuring the business is running as a proper business, in ways that may seem completely alien to you. Keep in mind, it's not all about you, people will be looking for you for vision, direction and purpose in a company, not to panic or get involved in day-to-day tasks, stepping on toes, micromanaging when a problem emerges. ADHD and Entrepreneurship gone wrong ------------------------------------ Having ADHD and becoming a successful Entrepreneur is of course, not a guaranteed path to success, it simply makes it much more likely and possible that you'll generate an idea and get started without the mental blocks and fears others may have. Under-treated or misunderstood ADHD can wreak havoc on an entrepreneur's life. We can struggle with consistency and delivering results when tasks become routine. Hiring someone to manage operations can be crucial, allowing us to focus on innovation and creative strategies without getting bogged down by day-to-day tasks. Things can deteriorate as quickly as they built things up. My number one suggestion to anybody with ADHD who is an entrepreneur that's managed to establish a business is to, as soon as you can possibly afford to do so, hire someone senior to run the operations of your business. Someone you can trust. Give them all the authority they need to run the day-to-day. It's what they are good at, you are not. Essentially, you're on a mission to outsource your frontal-lobe to someone who is better equipped and relishes those challenges, to free yourself up to work on the business, not in it. You're probably not very good in there anymore 90% of the time. Understanding and working to address the dual nature of ADHD can transform it from a hindrance into a significant advantage as a leader or entrepreneur. [By understanding yourself, your ADHD, your strengths and addressing your challenges](/adhd-coaching), you can leverage ADHD to achieve entrepreneurial success, without sinking things out of impulse. --- # Rethinking 'Accountability' in ADHD Coaching URL: https://www.iterateadhd.com/blog/rethinking-accountability-in-adhd-coaching > **TL;DR:** I have noted even the work accountability can trigger discomfort in people initially, as clients have felt the burden of shame despite constant efforts to do better. Unclear or unsolicited check-ins, targets, and consequences miss how ADHD actually affects motivation and attention. Softening the approach to reframe accountability around self-awareness, meaningful goal-setting, and reflection rather than task completion often helps. The goal is awareness, learning to 'fake' things like accountability, rewards and consequences on your own terms, not ongoing reliance on external pressure, often at the last minute. Clients often feel that accountability puts pressure on them. They usually fear that they have to be accountable for their actions and inactions. Meeting deadlines set by other people rather than oneself can be challenging for adults with ADHD. However, what if we reframed accountability into a more supportive approach that aligns with ADHD brains? What if there was no "failure", only greater understanding about why something hasn't happened? That's where [Adult ADHD coaching](/adhd-coaching) comes in: giving you a different mindset and approach to help you build confidence. Why _traditional_ accountability doesn't work for Adults with ADHD ------------------------------------------------------------------ For most adults living with ADHD, the usual methods of accountability can foster a sense of failure. It is perceived as a done or not-done, there is no middle ground , no real perspective. Typically, external demands are mostly at odds with how ADHD affects concentration, motivation, organisation and priorities hence resulting in frustration which may lead to avoidance of these very important goals. In ADHD coaching, particularly while being worked on with an adult ADHD coach, this view of how our 'time and pressure' view towards attention changes. The emphasis should not be how to work extra hard to meet set targets but on taking ownership of your actions, in a way that makes sense to you. This involves understanding ourselves, our behaviours, why we act as we do and what is the best way for us to take action. How ADHD Coaching reframes accountability ----------------------------------------- Adult ADHD coaching gets this. Certified ADHD coaches acknowledge that accountability can be reframed and used by the brain instead of a method that induces fear and stress. Below is an approach that an ADHD coach can reframe accountability for adults with ADHD: 1\. Accountability starts with self-Awareness --------------------------------------------- In traditional settings, accountability often means whether or not you completed the task given at any particular time, but getting to action within ADHD is about awareness, to create and calmly select how why and where. As a ADHD coach, I guide you through a process of reflection, asking questions like: * What patterns do you notice when you're trying to complete tasks? * How does your ADHD affect your motivation and time management? * What emotions come up when you're working on specific goals? The ones I’ve shared here give just a few examples on provoking thought to developing awareness but through such self-awareness adults living with ADHD can gain a better understanding on how their ADHD impacts each day which forms a basis for practical next steps. This way they will be able to redefine what “accountability” means to them as well as have an idea on what they should focus at all times and how they shculd go about it in their own way. 2\. Learning how to set "real" goals with an adult ADHD Coach ------------------------------------------------------------- The next step in the process in coaching around ADHD has to do with setting realistic goals. Break your current cycle of working to overwhelming to-do-lists. An ADHD coach will help you come up with actionable steps in line with your personal values that you want to achieve instead of those that you ought to, while better managing external tasks that you need to which can't be avoided. The most important thing when you are working with an ADHD coach is to set meaningful and motivating goals. This approach makes you the active agent of the process making accountability a process to embrace, not a concept to that overwhelms you. 3\. Reflect and Learn --------------------- In ADHD coaching, reflection is an essential part of reframing accountability. Instead of simply asking, “Did you finish the task?”, as an ADHD coach, I may say: * What was your approach to the task? * How did you use this approach? * What challenges did you face, and how did you handle them? It is through such reflection processes that accountability becomes a tool for learning and growth rather than just a task completion checklist where individuals do not learn anything about their behavioural patterns. 4\. Creating a supportive structure with an ADHD Coach ------------------------------------------------------ Accountability doesn't need need to be perceived as a need to push oneself harder, in order to keep others happy. Rather, with ADHD, a new framework can set you up with new ways of thinking and putting tools in place for success. In my capacity as an ADHD coach, I can help you in developing schedules and systems that work well with you. Some people prefer using time management apps or having reminders while others would want me to support them through regular check-ins between sessions. In Adult ADHD Coaching the aim should be to create a structure that is manageable, not overwhelming. One of the key competencies for certified ADHD Coaches is the knowledge that we should not stay in your life any more than is necessary. The main goal is that we help you understand yourself so that these new processes become self-managed with time such that you could manage your life, engage other people or decrease the frequency of sessions. Why reframing accountability works in ADHD Coaching --------------------------------------------------- ADHD coaching can be successful because it takes advantage of how the brain functions with ADHD. This means that instead of pressuring people with deadlines or consequences, accountability in this context emphasises self-awareness through reflection, which ultimately helps individuals living with ADHD by decreasing overwhelming feelings among them. An Adult ADHD coach assists clients to own their journey without feeling stressed by it. Success comes from understanding what ADHD really is, in a way that helps you take the lead in making change yourself. Conclusion ---------- Adult ADHD coaching provides a different way of thinking about accountability which understands how loaded and complex it might be with our ADHD minds, considering it's all we've known until now. ADHD Coaches can help adults change their perception towards becoming responsible rather than just a burden. ADHD coaching does not only aim at helping people cope with life challenges but also feel connected with themselves through understanding their life’s purpose and living fulfilled lives. If you need a fresh perspective about accountability and growth, get in touch for your complimentary first session. Having the necessary encouragement can help you take charge of your own path with confidence, as you are. ## Background sources 1. ["I Can Stop Doubting Myself:" ADHD College Students' Experiences for ADHD Coaching: An Action Research Study](https://journals.sagepub.com/doi/10.1177/10870547221120727) 2. [Supportive Accountability: A Model for Providing Human Support to Enhance Adherence to eHealth Interventions](https://www.jmir.org/2011/1/e30/) --- # ADHD is NOT a Superpower URL: https://www.iterateadhd.com/blog/adhd-not-a-superpower > **TL;DR** > Framing ADHD as a "superpower" is misleading and can be harmful: it fuels unrealistic expectations, invalidates real struggles, and can discourage people from seeking support. A balanced view that acknowledges both strengths and challenges is more helpful. The popularisation of ADHD as “a superpower” is not new. However, there seems to be an intensified trend of this across several published books and other services that market it as a mode to be unlocked. I guess in most instances it’s coming from a genuine place but I honestly find this ridiculous, since it basically ignores the real-life experiences and feelings that most people with ADHD endure besides encouraging ignorance and  fuelling misconceptions about the condition. My own shifting view of this "Superpower" label. ------------------------------------------------ When I was diagnosed in 2013 and began medication, I fully embraced the "ADHD is my gift and superpower" point of view. Why? The intense relief of finally living with a much clearer head I felt is truly impossible to describe in words. I'd lived for 32 years with a really confusing way of perceiving the world and planning to action in it. I was in constant mental chaos, I rarely slept well. I always had this sense of something was wrong with me or something terrible was about to happen, I was simply not living in the world as I wanted to, I didn't know who I was. Suddenly, diagnosis and starting medicine changed this. I grew a successful business, my personal life was going well, my life was in many ways completely unrecognisable than before and in a very good way, pretty much all good stuff, right? Well, once the "novelty" or a new baseline was reached, I realised I was very much not "cured" of ADHD and had this amazing superpower. If anything, such a belief just compounded what happened next, completely blind to reality of what it takes to live well with ADHD. The traits of ADHD were still impacting almost everything I did, to the point that I impulsively grew the business I had started, grown and successfully managed for five years out of control and it led to its unnecessary implosion. After that, my own personal self-worth deteriorated, I felt even worse than before my diagnosis and dealing with such a perceived meltdown and "failure". It took me years to regain confidence in myself and get back into an overall generally positive way of living again, this took a process of learning to live with ADHD by understanding it and various approaches to build resilience, acceptance and skills. [Getting diagnosed](/blog/adhd-in-adults-why-diagnosis-comes-so-late) is often the first step, but the real work comes from understanding how ADHD shows up for you specifically. The [shame and stigma of ADHD](/blog/the-shame-and-stigma-of-adhd) is one of the most persistent costs of the superpower narrative. [ADHD coaching](/adhd-coaching) helps reframe the practical path forward. So, I get it. If you've been recently diagnosed, maybe you feel this way too. Maybe some people have conquered ADHD for themselves and see it this way, and if you have, I am genuinely happy for you but you're very much in the minority. How can such a condition be a "Superpower" considering what ADHD actually is and how it impacts pretty much everything you do. I now strongly reject the Superpower myth and sometimes have to stop myself falling into this trap when I go down a particularly productive and positive initiative and can sustain myself over a period of time, I now know that the kryptonite to the superpower is just around the corner if I fall for it again. This doesn't mean ADHD is a curse though, but it sure can feel like one when things spiral out of control and you have no answers. So, I believe that a balanced view is needed, not an all or nothing one. Here’s an exploration of why this perspective is problematic and how a balanced view of ADHD is more beneficial. Unrealistic Expectations ------------------------ ADHD being a superpower could lead to unattainable expectations. Not all individuals with ADHD would exhibit typical advertised "powers". As a result, it may indicate inadequacy among those who cannot live up to these labels.. But while some people who have ADHD may excel in certain things, the condition deeply affects them differently in other contexts. Unfortunately, this term does not take into account diverse range of experiences that most people have with ADHD. Many proponents often frame this "Superpower" through a business or entrepreneurial trait. Is this really what's most important in life? Anyhow, ADHD doesn't go away after work ends for the day. Invalidating Real Challenges ---------------------------- One significant problem with using such labels as “superpower” is that it makes light of what the majority people go through living this way in the world, often without answers. It may deter individuals from seeking necessary help since individuals are only encouraged to concentrate on their strong areas or working to unlock a "superpower". It serves the ADHD community much better to avoid focusing on only the potential positive aspects alone, considering all those living with ADHD with much more difficulty. Toxic Positivity ---------------- Genuine feelings and experiences can be dismissed by exaggeration in terms of thinking only positively. When ADHD is termed ‘superpower’, it becomes an instance of toxic positivity that turns a blind eye on reality concerning this condition most face. Such an attitude could be extremely damaging since it worsens existing problems related to mental health due to ignoring them altogether. Anxiety and depression are more likely to be found among individuals suffering from ADHD than the general population at large. Let's maybe keep this in mind before adding more fuel to the fire as others cannot seem to live up to these supernatural and silly labels. Oversimplification ------------------ ADHD is a very complex neurodevelopmental disorder. It affects different people differently. This fabricates a very simplified view of ADHD, where it would be all good things, all of the time. Ask yourself, if ADHD was such a "Superpower", how and why did you end up seeking support for ADHD in the first place, surely not everything was perfect back then. This makes it difficult to provide appropriate support services and to be taken seriously by others. There isn't a single study I'm aware of that shows ADHD confers any "Superpowers". People with ADHD need personalised strategies for managing its symptoms, often following a long and complex path, only to see yet again that they're supposed to be superhuman by default. Stigma Around Treatment and Self-help ------------------------------------- Another consequence of the superpower narrative is the potential stigma it creates around accessing care, be it medication, therapy or interventions like [ADHD Coaching](/adhd-coaching). Many individuals living with ADHD depend on medication to even engage with other interventions to move ahead with their challenges effectively. In many ways, attaching the superpower tag on ADHD may end up making engaging with these modalities a sign of weakness. While a personal choice or not suitable for all, medication can be a crucial component of a broader effective treatment plan for ADHD. It helps many individuals manage their symptoms and improve their quality of life. By stigmatising medication, we risk discouraging individuals from seeking the treatment they need. Individual Differences ---------------------- And just like no two people are exactly alike, there is no single way to experience ADHD. While some people may feel their ADHD is a superpower, others may not, most probably will not. This superpower narrative doesn't account for such variations. Instead, it insists there is one generic way to handle ADHD and makes it seem overly positive. What must people with ADHD think when they see this narrative around the condition pop up on social media constantly? In summary ---------- The "superpower" label for ADHD, while probably well-intentioned, is ultimately misleading and, I believe, harmful. It seems to make a novelty out of the condition. Many people may think it is harmless when someone calls ADHD a “superpower.” But actually such a label can be wildly misleading and hurt the majority living with ADHD who constantly encounter this take. How can we expect the accommodations, access to support and to improve ourselves trying to live up to this label, feeling a failure for not making the grade. Instead of promoting the superpower myth, we should strive for a balanced view that acknowledges both the strengths and challenges of living with ADHD. This approach will promote empathy, awareness, and practical support, [helping people with ADHD do well in their own ways](/adhd-coaching). --- # Me & ADHD: A Lived Experience URL: https://www.iterateadhd.com/blog/me-and-adhd > **TL;DR:** I was diagnosed with ADHD at 32 after an over-the-counter cold medicine unexpectedly quieted the mental noise I had lived with my entire life. Medication helped, but without understanding the condition I expanded a business impulsively until it collapsed. A doctor in Ireland told me someone with a master's degree could not have ADHD, which made me want to give up trying to make things better. Finally though, I did get help to make sustained improvements both in terms of my understanding of ADHD, but putting better ways of operating in place consistently. I am sharing this detailed account of a life lived with ADHD for anyone who might resonate with my experiences or seek insight into what it's like living with this utterly confusing yet often overwhelming condition. My diagnosis is ADHD with a combined inattentive/hyperactive presentation. ADHD is a complex condition that can impact people very differently. Yet, I believe sharing can demystify some of the challenges and help others feel less hopeless. I always knew _"something"_ was different ----------------------------------------- My journey with ADHD began long before I knew what to call it. From a young age, I've always felt distinctly different from my peers, a feeling that was both confusing and sometimes isolating. It wasn't until I was 32 years old in 2013 that I finally put a name to this feeling, ADHD. Prior to this, social interactions, my general way of approaching _"typical"_ things and every confusing attempt at trying to reach normalcy reminded me that something was off, but without knowing why. For example, something as simple as reading a book became a mammoth task. I could read the words, but my mind would dart frantically from one thought to another, never allowing me to move past the first page. This issue made school a challenge, yet I somehow managed to get through it with effort and a sense of grinding it out, especially at exam times, where out of nowhere I could cram huge amount of information into my head in intense bouts of focus that seemed to come from nowhere. First experience of ADHD as an adult ------------------------------------ Despite these challenges, I found a more suitable environment in college where hands-on learning played to my strengths. Here, I not only managed to cope but also to do quite well, earning a master’s degree which, ironically, later contributed to doubts about the legitimacy of my diagnosis. Transitioning to the workforce introduced new challenges. I secured a position in the technology sector, where the constant new things to learn and problem-solving nature of my work initially suited my erratic focus and interest-based nervous system. However, the mundane and routine tasks were torturous, exposing the difficulties of managing ADHD in a structured work environment without the flexibility and accommodations of academia. I'm sure this was mostly invisible to others, but I was in inner turmoil, confused and lost. On top of everything, I also wasn't sleeping well at all and things were getting worse. This is something that started in my late teens and not resolve until my late thirties. Launching a business as a coping strategy ----------------------------------------- The global financial crisis led to a sudden job loss in 2011, and with it, a critical turning point. Thinking I was absolutely just one step away from being exposed as a lazy fraud by working for others, I acted on a long-held, albeit impulsive, aspiration to start my own company. Within days of losing my job, I registered a new business, driven by a profound fear of being exposed as incompetent if I were to work for another employer. By mid-2013, the business had begun to take shape with two full-time employees. Despite the success, the internal struggle with undiagnosed and untreated ADHD persisted, sleepless nights filled with relentless thoughts and a deep-seated feeling of inadequacy plagued me. Even as the business grew, clearly proving me wrong, I constantly felt like I was getting away with it and I'd be soon found out any day now. An accidental diagnosis ----------------------- The unexpected catalyst for finding out about ADHD came out of nowhere after having a cold. In 2013, I took an over-the-counter medicine that, surprisingly, quieted my usually noisy brain somewhat for a few hours. It wasn't a subtle effect, it was very noticeable, it was like my head turned down the volume on multiple inner thoughts spinning around. I was able to focus and pay attention better, I didn't have as much task-initiation anxiety and just had an overall sense of some calmness, this was all very new to me. The effect would last for maybe two to three hours. This effect, noted by a perceptive pharmacist during a repeat purchase, led to his suggestion to consult a doctor about potential attention issues. That medication had a similar effect as those used to treat ADHD and usually does not affect people like that. I'd never heard about ADHD before, I certainly had never looked into if there was anything in particular making me so inconsistent, lost and erratic. This encounter eventually guided me towards a formal diagnosis of ADHD over the next six months between visits to my GP, Psychiatrist and a Clinical Psychologist. So, unexpectedly I had some answers to explain this eternally confusing way of being, but now what? From superpower to curse --------------------------------- We have lift off, the diagnosis was a turning point. For the first time, I was prescribed medication specifically for ADHD, which had an immediate and significant impact. The mental clarity and focus it provided were indescribable, allowing me to engage with my life and work in ways I had never before managed. It felt like the world had slowed down for a few hours each day and I could stop, plan and follow-through with things. My personal life improved as a result, with the business also expanding rapidly over the next three years. With my newfound ability to concentrate in new ways, articulate my thoughts more clearly, and a newly acquired ability to plan into the future somewhat, I thought that I had everything solved. However, over time, the benefit of medication was weaning and I'd not addressed the condition in other ways, nobody ever suggested I should, I just assumed that all I needed to do was just take this medicine and all would be fine. I was completely deluded and would find out the hard way. [ADHD coaching](/adhd-coaching) helps clients develop their own understanding and personalised systems for time management, organisation, and focus. Understanding [what an ADHD coach does](/blog/what-does-an-adhd-coach-do) is often the first step toward that process. With medication and some crude awareness of what ADHD was, I pushed the business to grow, but my unchallenged and untrained ADHD traits of impulsivity and a relentless desire for more led to over-expansion, over-committal and self-destruction. The initial success blurred into a period of unsustainable growth, and the lack of a clear, focused strategy soon became apparent. The business, once a source of confidence, structure and pride, began to falter as the very traits that had driven its creation now threatened its survival. For the first time in five years, we were losing staff, losing customers and everything just felt like it was going off the rails. My sleeping troubles that had abated mostly since my ADHD treatment began, returned, I didn't sleep much at all through the final two years of the business, things felt bleak. Failure, denial, and rejecting the diagnosis --------------------- The end of the business was painful. I had pushed too far without brakes, leading to the deterioration of a very promising company. My urge to grow it whenever things became routine was relentless. I failed to recognise or understand how ADHD could influence my actions. The collapse of the business forced me to confront the destructive aspects of unchecked ADHD, my tendency to fixate on new opportunities at the expense of steady paths, and the oscillation between intense productivity and complete stagnation. Eventually, I had to sit down with long-term employees and tell them they had lost their jobs. This was shameful and painful, convincing me I was a liability to others. It was a real low point. After weeks of goodbyes, the day came when I was alone in the office, surrounded by empty desks and memories. I was left to legally wind down and liquidate the business, selling assets to get out cleanly without debt. This slow process was filled with constant reminders of what I felt I had built up and thrown away. It was hard for me to reconcile who I even was at this point, where did I start and where did ADHD fit into my identity. This painful period was crucial for my learning and growth. I began to understand the importance of managing ADHD differently, not just with medication but through structured support and increased self-awareness. It took a few years and different paths, but I eventually got there. After my business collapsed in 2018, I felt rudderless and disillusioned. I doubted the reality of ADHD, thinking it might be an excuse for my failures. I stopped taking my medication at times, believing I could outsmart it. Seeking help in Ireland proved frustrating. Medical professionals often dismissed my diagnosis. One even questioned how someone with a master’s degree could have ADHD, exacerbating my feelings of hopelessness. A particularly dismissive doctor scoffed at my medication, suggesting ADHD was over-diagnosed and not legitimate. His comments stuck with me, despite my ridicule. The lack of access to the specialised care needed left me feeling alone in my struggles. Though I am lucky to have people close to me, I had no language to articulate my struggles. I became more isolated and shut down. The search for effective treatment became demoralising, furthering my resolve to just get on with life, ADHD or not. Maybe the whole thing wasn't real, and I just needed to accept it. So, after a period of not working, I "just got on with it" and worked for four years. The experience had its highs and lows, but something internally felt broken. There was no consistency in me anymore. I had lost the "spark" I seemed to have after being diagnosed. I resigned myself to the fact it would never return. After leaving the job, I spent months ruminating, thinking "I'll never be successful" and "I'm just lazy," wishing I was never diagnosed with ADHD in the first place. The breakthrough and what came after ----------------------- Since 2022, I've been living in Barcelona, and one of the many positive consequences of that move is the medical services I have access to here, which have been completely game-changing for me. Unlike in Ireland, it wasn't a prolonged ordeal to find and get appointments in the specific areas I needed. I started to get the answers I'd craved through access to proper help and support. People were finally listening to me and understood what I was going through. They even seemed a little dismayed that I had presented in the state I did after being diagnosed for over a decade, but they got me out of my rut and back on my feet. One of these new interventions was my exposure to [ADHD coaching](/adhd-coaching) and therapy. From the first session, I started to hear things I wish I had heard back in 2014. In reality, I didn't even know what ADHD truly was, despite thinking I did. Everything starts improving from a point of better self-awareness, but being challenged when I needed to be and, basically, being listened to has really turned my relationship with ADHD around once and for all, it feels. As I was going through this process of dealing with ADHD in a new way, I was actually on the brink of trying to raise money to start another business, a tech platform, a return to what I know just because I've done it before, I'd spent time preparing for it and had been building up plans and forecasts, even reaching out to others who potentially might join in its formation. While I feel like I could take that challenge on, or even happily work for another company with my new awareness and ways of operating, which was where I wanted to get to through coaching and therapy, it became clear that an alternative career could be much more rewarding for me. Almost certainly not financially, but chasing status, money and big-dreams for the sake of it doesn't equal contentment or happiness. So, inspired by the support I received, I found out that I could and so I trained to become a certified ADHD coach myself, aiming to align a career with my own experiences, values, strengths and an emerging aspiration to support others dealing with the utterly confusing and often tormenting nature of living with ADHD. To the future, Gary --- # The shame and stigma of ADHD URL: https://www.iterateadhd.com/blog/the-shame-and-stigma-of-adhd > **TL;DR:** Shame is one of the most persistent aspects of having ADHD and often one of the least discussed traits of being this way in the world. It often starts in classrooms that see struggle as an effort problem and follows people into their working lives. I have seen it in almost every person I have worked with as a coach and see it in myself. ADHD is a condition that affects millions of individuals globally and often carries with it a substantial personal burden of embarrassment or stigma in spite of its commonness. This prejudice comes about due to many uninformed perceptions about it. However in recent years increased awareness has led to significant development in acceptance and understanding by society today. At the same time, it has been paralleled by a surge in uninformed debates from the nay-sayers, the experts-on-everything, the never-wrong. The Origins of Stigma --------------------- The stigma that connects to ADHD largely sets on at a young age. Doing simple assignments can feel like torture for kids with ADHD as opposed to their counterparts, they may be much better than their counterparts in more creative and expressive ways, but the rigidity of education does not allow for this. A lot of times, they’re called out for this. Maybe they just may not be able to keep still, again, called out for it. Maybe they feel they are trying as hard as they possibly can, but keep being told they should be doing better. These negative experiences can develop into feelings of shame and inadequacy that persist into adulthood. The Impact on Adults -------------------- For adults, the stigma of ADHD often persists and manifests in the workplace and in social settings. Many adults with ADHD face challenges in maintaining consistent performance, adhering to routines, and managing time effectively. These difficulties can be misinterpreted as a lack of effort or competence, in reality, they are probably trying harder than anyone, leading to further stigmatisation. The fear of being perceived as unreliable or incapable often results in individuals with ADHD hiding their struggles such as masking themselves, over-committing or adopting people-pleasing tendencies, which only exacerbates their feelings of isolation and shame. Misconceptions and Internet _Experts_ ------------------------------------- The idea that ADHD is not a genuine condition, or that it’s overly diagnosed, is one of the most harmful misconceptions surrounding ADHD. Personally, even I started by buy into this version of events a few years into my diagnosis after struggling to manage things. Some people believe that ADHD is simply an excuse for poor behaviour or a moral-failing, that we must simply "set a reminder" and get things done. This can be seen in dismissive attitudes from employers, colleagues, and even healthcare professionals. Such attitudes can prevent individuals from seeking or receiving the support and treatment they need. It seems there is an ever-increasing "movement" of nay-sayers in certain parts of the media and "influencers" who seem to have gained an expert insight into ADHD that somehow the scientific community has missed. On top of their seemingly expert opinion on every single geopolitical and medical issue in the world, they tell us that ADHD is an excuse, that people are using it as such and it is simply a label to either seek to avoid responsibility or to get "high" on the drugs that treat it. I have met and now worked with many people with ADHD, not one of which exhibits "laziness". What sort of "lazy" leads to people constantly questioning everything they do, to work harder than almost anyone else to try get things done, but ultimately often fall short. This cycle of trying and failing constantly churning away at their confidence, but they keep pushing ahead regardless. This is "lazy"? ADHD is one of the most well researched mental health conditions in the world, it is also the most treatable condition in psychiatry. Tragically, people are not getting access to this treatment for a myriad of reasons, one of them is the shame of asking for help, worrying what others will think of them. The Psychological Toll ---------------------- The burden and sense of judgement from others, weather based in reality or not, can have a profound psychological impact. Constantly feeling misunderstood and judged for years leads hurts. It can lead to low self-esteem and very often adults diagnosed with ADHD also have developed another condition. Suddenly, it's not just ADHD anymore, it's turned into something else that meets the criteria for another disorder: depression, generalised anxiety, or more. Individuals with ADHD often internalise the negative perceptions of others, leading to a distorted self-image. This shame and stigma can hinder their ability to advocate for themselves and seek the accommodations or interventions that could help them do well. Breaking the Cycle ------------------ Addressing the stigma and shame of ADHD requires a multifaceted approach. Education is key. Increasing understanding and recent advocacy of ADHD can help to dispel some myths and change perceptions for those genuinely interested to know more. It is important that schools, workplaces, and healthcare providers understand the realities of ADHD and to provide reasonable support. It is clear that this is not the current status-quo. Support networks also play a vital role. Connecting with others who have ADHD can reduce feelings of isolation. ADHD treatments including therapy, CBT and/or [coaching](/adhd-coaching) can help individuals develop strategies to manage their symptoms and build self-esteem. [Owning your ADHD](/blog/why-owning-your-adhd-is-crucial) is one of the most effective antidotes to shame, and when someone tells you [ADHD isn't real](/blog/how-to-respond-when-someone-says-adhd-isnt-real), the most useful response is often to focus on what you know rather than engaging in unwinnable arguments. Ultimately, combating the shame and stigma of ADHD requires empathy and understanding. Recognising that ADHD is a legitimate, neurodevelopmental disorder, and not a moral failing, is needed. By fostering a more accepting and supportive environment, we can help those with ADHD to lead fuller, more confident lives. Easier said than done, I know. A plea ------ We agree, much of what we experience just sounds so ridiculous, those of us with ADHD know this more than anyone. Believe me, we want the answers to these problems more than you do. We don't want to make it an excuse, but it feels like we're often misunderstood, that our condition is seen as trivial and not really that serious. When people, often well meaning say "well I am like that too sometimes" and "have you tried using a task-manager", we can often sense that nobody understands the true nature and scale of what ADHD is doing to us. Ultimately, we know what to do, but maddeningly, we can't build the bridge to get it done. Yes, this might annoy you, but if often torments us. ADHD isn't a failure of adopting a system, it's not something that manifests "occasionally". It is an ever-present and impairing difference in how we experience and activate to the world around us, we can't keep up with what is expected and needed to live in modern times. We've spent our whole life trying to fit in and "work" properly. We don't understand why we have such intense emotions at times on top of the inability to regulate our attention and behaviour. It is not some fleeting thing with us, we are permanently and constantly trying to move ahead with these challenges, which can seem to completely change from one hour to the next. We are more confused than you are. We know that much of how our condition presents sounds ridiculous, such our our inability to sense time passing like you do. We can often also do things easily that most people cannot, but don't get the opportunity often to operate in our own way. We know and agree that it's infuriating that we can't "just do" the simple things we should do. We often just can't find the right words and language to explain ourselves, we feel shame that we constantly fail but we try constantly to "fix" ourselves. We just want acceptance and answers, to finally get to a place where we can trust ourselves and be liberated of the burden of trying to fit-in to suit others. We can adapt, we can improve, but we are unlikely to if we continue to be rejected for who we are. Remember, ADHD is very treatable, but if left unchecked, it can have a profoundly negative impact on a person and society in general. ---