ADHD Coaching vs. Therapy: Which is Right for Me?
If you’ve recently learned you have ADHD (or you’ve suspected it for awhile), you might be wondering - now what? Maybe you’ve tried DIYing some internet or TikTok-based strategies, only to find yourself struggling to hold yourself accountable, or not really seeing a difference in your functioning. Or maybe you’ve thought about getting professional help, but aren’t really sure where to start.
You’ve probably come across the options of both therapy and coaching for ADHD - but you might be feeling confused or uncertain about which one is right for you. You’re not alone in feeling this way - the information out there can be confusing, and it’s not always clear how these two approaches differ from one another.
The truth is, ADHD therapy and coaching share some overlap, but they serve different purposes and can be powerful in unique ways. Understanding how each one works can help you make an informed choice about where to start - and there isn’t one right choice for everyone.
In this post, a Denver-based ADHD specialist explores the differences between ADHD coaching and therapy, how they can complement each other, and what to consider when looking for the right provider.
What is ADHD Coaching?
ADHD coaching focuses on helping people with ADHD build practical skills, create structure, and practice accountability for taking action towards their goals. ADHD coaches can help provide boundaries and reminders for clients with ADHD, helping them to stay on-task and prioritize which problems to focus on. This usually takes the form of regular meetings or check-ins, at whatever frequency you and your coach work out together. ADHD coaches might have different specialities or areas of focus such as supporting clients in school, work, or starting their own business. Some ADHD coaches even work as professional organizers, and can come into your home to help you de-clutter and organize your space.
Some Things ADHD Coaching Can Help With:
Creating realistic routines and systems for time management and organization
Parsing through the many “urgent” tasks in your mind to prioritize and create an action plan
Following through on goals and commitments
Managing overwhelm and procrastination
Identifying and working with your unique strengths
An ADHD coach acts as a collaborator, guide, and accountability partner. Sessions may involve setting weekly goals, brainstorming strategies, and troubleshooting what’s not working. Many clients find that the structure and encouragement of coaching help them make tangible progress in areas that once felt impossible to manage.
That said, ADHD coaching doesn’t typically explore deeper emotional wounds or address mental health conditions like anxiety, trauma, or depression. For that kind of support, therapy may be more appropriate.
What ADHD Coaching Doesn’t Help With:
Processing emotional wounds resulting from living with ADHD your whole life
Addressing self-esteem, self-doubt and imposter syndrome
Building self-compassion tools to heal from shame and perfectionism
Understanding relationship challenges stemming from your ADHD
Treating anxiety, depression or trauma that may co-exist with your ADHD
What Does Therapy for ADHD Look Like?
Therapy for ADHD (especially with a therapist who specializes in adult ADHD) addresses both the emotional and practical challenges that come with living in a neurotypical world. While coaching focuses on “how” to manage ADHD, therapy digs into the “why.”
Many adults with ADHD carry years of shame, self-criticism, and feelings of failure. You might have internalized messages like “you’re lazy” or “you’re not trying hard enough,” even though you’ve been working twice as hard to keep up. Therapy offers a space to unlearn those painful beliefs and understand your ADHD through a more compassionate lens - one that honors your strengths as well as your challenges, and helps you to see yourself as more than just your ADHD.
In ADHD Therapy, You Might:
Address the emotional barriers that have been getting in the way of skill-building and change-making
Explore how early experiences shaped your self-esteem and coping patterns
Address the anxiety, perfectionism, or depression that often co-occur with ADHD
Learn emotional regulation and mindfulness skills
Develop self-compassion to address your distorted self-image, and begin to see yourself as more than just your “problem”
Identify and shift unhelpful thought patterns so that you stop seeing your challenges as a reflection of your character
Practice communication, assertiveness and boundary-setting skills in relationships
Understand where avoidance behaviors come from so that you can start confronting your life head-on
A therapist who specializes in ADHD can help you understand how your brain works, while also addressing the emotional exhaustion that often comes from years of masking, overcompensating, or feeling misunderstood. Therapy can also include some elements of coaching, including building coping and accountability tools, however it won’t be the sole focus of treatment. A good ADHD therapist will help you identify the most effective options from the myriad of possibilities in your mind, while exploring the emotions that are getting in the way of taking action towards your goals.
Therapy can also provide trauma-informed support - something coaching generally doesn’t cover. Many adults with ADHD have experienced chronic stress or rejection sensitivity, which can leave deep emotional imprints. A licensed therapist can help you process those experiences safely and effectively.
How ADHD Therapy and Coaching Can Complement Each Other
You don’t necessarily have to choose between therapy and coaching - many people benefit from doing both, either at the same time or at different points in their journey.
Therapy lays the groundwork for understanding yourself, healing old wounds, and building emotional regulation skills. Coaching helps you take that insight and translate it into practical action.
For example:
Therapy might help you unpack the shame behind your tendency to procrastinate.
Coaching could then help you experiment with systems and strategies to start tasks more easily.
Similarly:
Therapy can support you in addressing (and getting to the root of) the anxiety that keeps you in perfectionistic overdrive.
Coaching can help you set realistic goals, create balance and structure, and hold yourself accountable without burning out.
When the two approaches are aligned, they can create a powerful synergy - therapy nurtures your inner world, while coaching helps you build external systems that reflect your strengths and support your goals.
Because coaching is performance-oriented, it can sometimes be helpful to try therapy first - this way,you give yourself the opportunity to work through emotional conflicts that might get in the way of getting the most from your coaching experience. However, therapy can be a lot of emotional work - and not everyone is in a place in their lives where they’re ready to make space for it. Alternately, trying coaching first and monitoring your progress can help you to see how much emotional work there is to be done. If you’ve tried coaching and haven’t found it effective, chances are there’s some deeper wounds that need to be processed before you’re ready to start taking action towards your goals.
Logistics for Finding the Right ADHD Provider for You
If you’re ready to seek help, you might be wondering where to start. The practical side of finding a therapist or coach can feel overwhelming - especially if decision fatigue is already part of your ADHD experience. Below are a few things to consider as you explore your options.
Are ADHD Therapy and Coaching Covered by Insurance?
In most cases, ADHD therapy with a licensed provider can be covered by insurance. For insurance to cover therapy, your provider must give you a diagnosis - whether that be ADHD, generalized anxiety, major depression or something else. Some providers will be in-network with your insurance plan, whereas others will be out-of-network - meaning that they don’t have a direct contract with your insurance plan, but if you have out-of-network benefits you can receive full or partial reimbursement for services.
ADHD coaching, on the other hand, is typically not covered by insurance. Because coaching is considered an educational or personal development service rather than a medical or mental health treatment, most health insurance plans tend to not reimburse for it.
However, some employers offer wellness stipends or professional development funds that can be applied toward coaching. If coaching feels like the right fit, you can also explore group programs or sliding-scale options to make it more accessible.
What Credentials Should I Look for in an ADHD Provider?
For ADHD therapy, it’s important to choose a licensed mental health professional, such as a:
Licensed Clinical Social Worker (LCSW)
Licensed Professional Counselor (LPC)
Licensed Psychologist (PhD or PsyD)
Licensed Marriage and Family Therapist (LMFT)
These professionals are trained to diagnose and treat ADHD and related mental health conditions. Once you’ve found a licensed provider, reviewing their online profile (or receiving a referral from a trusted source) can help you to determine if they specialize in treating ADHD and/or have had postgraduate training on this topic.
For ADHD coaching, there’s currently no universal licensing body, so credentials can vary widely. However, reputable ADHD coaches often have training from accredited programs such as:
The ADD Coach Academy (ADDCA)
The ADHD Coach Training Center (IACTCenter)
When choosing a coach, it’s a good idea to ask about their training, experience working with adults with ADHD, and their approach to accountability and support.
Regardless of whether you’re looking for a therapist or coach, the most important factor besides training is fit. You’ll make the most progress when you feel comfortable, understood, and supported by your provider.
Work with an ADHD Specialist in Denver, Colorado
If you’re an adult navigating ADHD, you don’t have to figure it all out on your own. The right kind of support can make an incredible difference - not only in how you function day to day, but also in how you feel about yourself.
At my Denver-based therapy practice Root to Rise Therapy, I specialize in treating adults with ADHD - specifically women and mothers who are looking to better understand their ADHD, heal from imposter syndrome, shame and perfectionism, and see themselves as more than just their diagnosis. Together, we can explore what’s behind your stress and self-doubt, develop practical tools for managing overwhelm, and build a more balanced and fulfilling life.
Whether you choose therapy, coaching, or a combination of both, what matters most is that you’re taking steps toward growth and self-understanding.
You deserve support that helps you live your life to the fullest - not just get by. If you’re curious about what therapy for ADHD might look like, I invite you to reach out for a free consultation.
Related Posts:
Rejection Sensitivity Dysphoria, ADHD and How to Heal
Why Do I Doubt Myself So Much? (And How to Stop)
5 Tips for Overcoming Perfectionism
Imposter Syndrome: How to Stop Feeling Like a Fraud
How to Find Self Love and Leave the Inner Critic Behind
For more related posts, check out Root to Rise Therapy’s ADHD blog!
Other Services at Root to Rise Therapy:
Other mental health services at Root to Rise Therapy include Therapy for Anxiety, Therapy for Perfectionism, Therapy for People-Pleasing,Cultural Identity Counseling, ADHD Therapy, Counseling for Moms and Postpartum Counseling. I see clients located in Colorado, New York and New Jersey. Contact me to learn more about how I can help you overcome anxiety and reclaim your life!
