Achieve Your Goals and Improve Habits with ADHD Skills Coaching
Do you find it hard to focus on a single task?
Are you struggling to maintain attention and fight off distractions – especially when the distractions come from within your own head?
Do you often lose track of time – especially when you’re in “hyperfocus“?
In recent years, neuroscience has taught us a lot about ADHD and executive functioning. This knowledge can be very useful to inform best practices. Nonetheless, while our brains function within given physical constraints, we all differ in our work styles and in what structures work best for us.
Whether you have been officially diagnosed or not, ADHD coaching can give you the skills to cope with distractions and improve your time management. With ADHD coaching, I will help you figure out your own best practices. I will support your individual needs along the way, as you move towards your personal best performance.
How ADHD Skills Coaching Can Help
From Procrastination to Progress
If you struggle with procrastination, you’re not alone. I’ll help you clarify your priorities, figure out what your obstacles are, and help you develop specific strategies to overcome those. In order to build your own best practices, we will draw from findings in behavioral economics and neuropsychology. (Here’s a selection of books and research articles that have been influential to my practice).
From Failed Attempts to Healthy Habits
If you’ve ever tried to change your habits, your inner critic is probably an expert about why those previous attempts have failed. We can work with that knowledge. What you may think of as failure can give us important information in our quest to find practices that work better for you. Better often means easier, in the sense that your new practices should align more with your natural tendencies. That way, your new habits will get a chance to stick and truly work for you in the long run. In order to help you figure out your own best practices, I will draw from well-researched methods, such as choice architecture, and from findings in behavioral economics and neuropsychology.
From Guilt and Shame to Enjoying a Balanced Life
If you haven’t been making enough progress towards your goals, chances are you feel guilty about it. You may find it hard to disconnect at the end of the day, when you wanted to relax and enjoy life. Maybe you feel like you don’t deserve a break? This can lead to chronic exhaustion and burnout, and a vicious cycle of inefficiency. I will help you interrupt this cycle.
Depending on where you are, I will help you:
– Process past regrets and shame, if they are holding you up
– Clarify your priorities and set realistic goals
– Make a smarter schedule and take better breaks
– Create an environment that nudges you in the right direction
Managing and enjoying your personal time in a meaningful, balanced and healthy way is not easy! But it is a skill that can be learned and improved. I am excited to help you master it.
ADHD Skills Coaching: How it Works
We will start with an initial in-depth assessment of your personal values, goals and motivators, as well as your current habits and environment. A part of this initial assessment will happen during our sessions together, and a part of it will be homework for you in between our meetings. Likely, you will already see some changes during this initial data gathering phase.
Based on this, we will develop a game plan for how you can improve your routines and habits to fit your personal goals in a healthy and balanced way. While you start new practices, we will keep analyzing how these are working out for you, and I will help you trouble-shoot along the way. This experimental approach ensures that we are truly optimizing your practice by taking into account your individual needs and preferences. A lot of the typical “shame and failure” thinking will fall by the wayside with this approach, even when things don’t work out as planned right away. Instead, we will see everything that happens along the way as new data to analyze. This information will help us find practices that truly work for you in the long run.
Rates and Packages
Individual sessions — $180 per 45 minutes
Three-month coaching package — $1,620 (a 25% discount compared to 12 individual sessions). This package includes:
- Twelve coaching sessions
- Online support between sessions. Throughout the three-month period, you will have regular check-ins with me over the phone or online as needed. This may include working with shared documents or apps, depending on your needs and goals.
- A copy of the workbook: “Increasing Personal Productivity in Healthy and Sustainable Ways”. The workbook highlights findings in neuroscience and psychology that teach us how to improve cognitive functioning, make better decisions, increase focus, etc. The workbook will help you apply these insights to your own work style and needs. We will pull from these findings when we come up with ideas of how you can improve your own practice.
See all reviews and look inside the workbook on Amazon
Six to nine-month coaching package — $2200. This package includes everything from the three-month package, plus six follow-up sessions. These are intended to give you continued support and help maintain and further optimize the progress you’ve achieved during the first three months. Typically, the follow-up sessions can be spread out over more time, such as every other week, or every month.
Are you ready to align your daily actions to reach your big goals?
Schedule your first coaching session or a brief phone call to discuss options.
What Past Clients Say About ADHD Skills Coaching:
“I highly recommend Ursina as a coach. I started to work with her over a year ago, because I was looking for help with setting priorities in my work and leisure time, and I wanted to improve my time management skills and productivity. In just a few sessions, Ursina helped me make some real lasting changes in my work habits. In particular, she helped me develop a planning and scheduling system based on my own needs and style. It helps me prioritize my tasks and find a good balance between the different activities I value (e.g., my work as an artist, administrative work, house improvements, social commitments, exercise, leisure, etc.). I have used that planning system ever since, and have been happy with it, probably because it is not a standardized system, but my own that we developed and fine-tuned together, in a format that works great for the variety of tasks and activities I want to pursue.”
John W., Artist
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