So you’re looking for support to help you manage your ADHD and perhaps you’ve heard about ADHD coaching and mentoring. Which one do you go for and what’s the difference?

It’s common to not understand the difference between the two since these words are often used interchangeably however, understanding the difference is important as it’ll help you choose the right kind of support. The wrong choice can lead to frustration or unmet expectations for you and your coach or mentor.

Both ADHD coaching and mentoring are valuable in different ways. This post will explain the similarities and differences and help you decide what you need.

What is ADHD Coaching?

A coach listens, supports, and challenges you with thought-provoking questions to help

you reach your goals. Coaching involves collaborating with you. Think of it as a joint partnership where the focus is on where you’re at now and the coach will facilitate you to where you want to be.

For example, if time management is a challenge, a coach will help you identify why this is happening and explore different tools but the coach will not tell you what to do. On the other hand, if you worked with an ADHD mentor, your mentor might share what helped them manage their time more effectively.

Coaching doesn’t replace therapy or advice from your doctor. While coaching is forward facing and beneficial for ADHDers, it isn’t suited to healing the deeper, emotional wounds.

Types of ADHD Coaching

ADHD is a complex condition that impacts your work, relationships, energy, and overall wellbeing hence it’s important to ensure that you’re managing this condition holistically. Holistically means looking beyond medication to build sustainable habits, manage daily challenges, and find balance in all areas of life which is what ADHD coaching can help with.

During a coaching session, the coach will listen and provide a safe and supportive space for you to explore your challenges and plan actionable steps.

There are many types of coaching that can benefit ADHDers:

Executive Function Coaching

Executive function is the set of cognitive processes that help us regulate our behaviours, plan and organise tasks, and control our impulses. In ADHD, these functions may be impaired, which can lead to symptoms such as inattention, hyperactivity and impulsivity.

Executive function coaching helps you build these essential skills. It supports you in creating routines, improving focus, and developing practical strategies for day-to-day life.

Burnout Coaching

Burnout is a signal that your current way of doing things has reached its limit. This forces you to pause and reconnect with yourself. Burnout coaching helps you identify the root causes of your stress, recover your energy, and develop sustainable ways of working and living so you don’t end up in the same place again.

Many people come out of burnout with greater self-awareness and a stronger sense of what they need. Learn more about burnout coaching.

Nutrition & Health Coaching

Food affects focus, energy, and mood so when you eat better, you can bring the best out of yourself. Impulsiveness in ADHD can lead to poor food choices which include ultra-processed convenience foods high in sugar, additives, unhealthy fats and other undesirable ingredients.

Nutrition and health coaching helps you to function better as your coach will look at your current diet, health, lifestyle, stress and goals, identify problem areas, develop mindfulness around food and explore healthy alternatives.

Career Coaching

For many ADHDers, it’s important to find work that aligns with our interests, values and strengths. Traditional roles that are often structured around neurotypical expectations can feel challenging and unfulfilling. Career coaching is a great way to help you take a step back and explore what kind of work suits you, so you work in roles that bring out the best in you.

Coaching for Co-occurring Challenges

It’s estimated that by the age of 12, many ADHDers have heard approximately 20,000 more negative messages than their neurotypical counterparts. This can lead to a negative outlook later in life.

Coaching can be a helpful space to explore co-occurring challenges that show up in your daily life like impostor phenomenon, perfectionism, rejection sensitivity and people-pleasing. These patterns come from years of masking or trying to meet expectations that work against your brain.

Coaching isn’t for everyone

It only works if you’re committed to change. It takes time and effort as long-term sustainable results don’t happen overnight. Coaching is ideal for those who prefer structured conversations and accountability. You have to be willing to take action as a coach won’t do the work for you. Your success is down to your commitment so who is suitable for ADHD Coaching?

You might be suitable if:

You’re ready to make changes even if things feel overwhelming right now.
You’re looking for structured conversations within a safe space to reflect and plan.
You’re open to accountability and taking action as you know coaching is not a magic wand and you’re willing to put in the work.
You want to build self-awareness and balance in your life that works with your brain, not against it.

Once you commit to coaching you can experience a number of benefits. A study found that students with ADHD reported that coaching helped them manage their executive function skills and supported their autonomy.

80% of coaching clients reported an increase in self-esteem and self-confidence.

96% indicated they would repeat the coaching experience.

(Source: The International Coach Federation (ICF) Global Coaching Client Study, Executive Summary 2009).

What is ADHD Mentoring?

An ADHD mentor is someone with lived experience of ADHD who educates, shares personal experiences and strategies without attachment. Unlike a coach, who helps you uncover your own answers through structured reflection, a mentor is usually more senior/experienced and offers suggestions more directly.

It’s important to note that mentoring is not the same as coaching or therapy. Mentors don’t diagnose or treat, and they won’t use coaching frameworks to help you reach your goals.

Let’s say you’re newly diagnosed with ADHD and need guidance, your mentor could share their own story and talk about what helped them early on. On the other hand, an ADHD coach won't tell you what to do, the coach will help you explore what you want by asking questions so you reach the answer yourself.

As a mentee, you have to approach mentoring with an open mind and be aware that what worked for your mentor may not necessarily work for you. The value is in the conversation that you’re not alone, and the inspiration to try new approaches.

Mentoring can be suitable if:

You’re newly diagnosed and want help understanding and managing your ADHD.
You haven’t been formally diagnosed, but experience ADHD symptoms and want advice.
You’ve been diagnosed and want to make improvements in areas of your life.
You’ve tried coaching or therapy but prefer a more informal, ongoing connection with someone who understands ADHD from lived experience.

A study on ADHDers found that depression and self-esteem scores of the mentored group significantly decreased and increased respectively after mentoring.

Things to consider when hiring an ADHD coach or mentor

Are you ready to hire an ADHD coach or mentor? With ADHD awareness on the rise, more people are offering ADHD coaching and mentoring than ever before. That’s a good thing but it also means more support is available and it’s important to choose someone who’s genuinely qualified to help.

Here are some things to look out for:

Relevant qualifications and experience

Look for someone who has experience working with ADHD. As our brains are different, strategies for neurotypical people often don't work for us. Some may be great life coaches and mentors but lack the depth needed to understand executive function challenges, emotional regulation, or how ADHD shows up day to day. Ask about their training and experience working with people like you.

It’s a personal relationship

Coaching and mentoring only work if there’s trust. Do you feel you can open up with this person? Does the space feel safe? Always book a discovery call to see if there’s a connection with your coach or mentor.

Know what you’re ready for

Are you looking for accountability and structure, or more informal guidance? Are you open to experimenting with new tools and ways of thinking? In order to manage expectations, coaching and mentoring is not a magic wand but if you’re willing to show up and try, you can create real change in your life.

Do you need further support?

Sometimes all you need is a listening ear. Working with an experienced coach and mentor is key. With new ADHD coaches and mentors showing up daily, it may feel overwhelming to decide who to work with. It's essential to make sure your coach and mentor has the skills, experience, and ability to help you address your condition

I have experience with my own ADHD for approximately 29 years and know how to approach neurodiversity with skill and care. If you're looking for a space to explore anything you’ve read here, reach out to me to book an introductory call.

ADHD Coaching vs ADHD Mentoring, Which is right for you?