ADHD Coaching for Teens and Young Adults

Navigating life with ADHD can be incredibly challenging, especially for teens and young adults who are working to establish productive habits, achieve academic or work success, and build meaningful relationships. With approximately 9.8% of US children and adolescents being diagnosed with ADHD (roughly 6 million individuals), it’s clear that providing effective support is vital. One powerful tool that’s making a significant difference is ADHD coaching.

This blog will explore what ADHD coaching is, why it’s effective, and how it helps young people with ADHD thrive. From understanding executive function deficits to addressing the strengths that come with ADHD, this comprehensive guide will give you valuable insights to help unlock potential.

Breaking Down ADHD

ADHD, or Attention-Deficit/Hyperactivity Disorder, is a neurodevelopmental condition characterized by symptoms of inattention, hyperactivity, and impulsivity. According to the DSM-5, ADHD can be divided into three types based on presentation:

• Predominantly inattentive presentation
• Predominantly hyperactive-impulsive presentation
• Combined presentation (symptoms meet thresholds for both categories)

Common Characteristics by Type

Predominantly inattentive presentation symptoms:

• Struggles with sustained attention
• Frequently loses focus or misplaces necessary items
• Difficulty completing tasks or organizing responsibilities
• Struggles with listening when spoken to

Predominantly hyperactive-impulsive presentation symptoms:

• Fidgeting or inability to stay seated
• Excessive talking or blurting out responses
• Difficulty waiting or taking turns
• Restlessness and an overwhelming need to move

Combined presentation combines symptoms and challenges from both categories.

It’s crucial to note that for a diagnosis these symptoms must significantly interfere with daily functioning, last for at least six months, and not be explainable by other conditions or recent trauma.

Understanding Executive Function Differences in ADHD

At the heart of many challenges faced by people with ADHD are executive function differences. Executive functions are higher-order cognitive abilities critical for managing tasks, behaviors, and emotions effectively. Below are the key areas often impacted by ADHD:

• Self-control (inhibition): The ability to pause and think before acting.
• Selective attention (interference control): Staying focused and resisting distractions.
• Working memory: Retaining and using relevant information.
• Cognitive flexibility: Thinking creatively, adapting to changes, and considering different perspectives.
• Planning and prioritizing: Setting goals and determining actionable steps to achieve them.

These deficits can create obstacles in school or work environments where planning, time management, and focus are highly valued.

Emotional Dysregulation and Rejection Sensitivity

An often overlooked but impactful challenge for individuals with ADHD is emotional dysregulation. Dr. William Dodson, a board certified psychiatrist and ADHD specialist, highlights Rejection Sensitive Dysphoria (RSD), a common experience for those with ADHD. RSD stems from perceived rejection, criticism (even constructive), or self-criticism. It creates intense emotional responses, including unbearable pain, mood shifts, or outbursts that neurotypical individuals typically do not experience to the same degree.

Though traditional therapies like CBT are less effective for RSD, some medications and positive distractions have shown success in managing symptoms, giving individuals the space they need to engage more objectively with their triggers.

Barriers and Strengths in Teens and Young Adults with ADHD

Our current systems often pose significant challenges for teens and young adults with ADHD:

• Educational Hurdles: ADHD increases the risk of dropping out of high school (32% versus 11% of peers). Only about 5% graduate from college.
• Employment Struggles: Young adults with ADHD are 11 times more likely to be unemployed or not enrolled in school.

Despite these barriers, many individuals with ADHD exhibit extraordinary strengths. A study by Nordby and colleagues (2023) categorized the “silver linings” of ADHD into four domains:

1. Dual impacts of ADHD traits: Energetic, hyperfocused, and spontaneous.
2. Unconventional mind: Creative, solutions-oriented, and socially dynamic.
3. Pursuit of new experiences: Curiosity, exploration, and courage.
4. Resilience and growth: Warm, empathetic, and accepting of differences.

A strength-based approach is essential when working with individuals with ADHD. Highlighting their natural gifts while addressing challenges can create a foundation for success.

How ADHD Coaching Transforms Lives

What Is ADHD Coaching?

ADHD coaching is a specialized form of coaching that helps individuals with ADHD build practical skills, strategies, and systems to meet their goals. Unlike therapy, which explores emotional underpinnings, ADHD coaching focuses on forward-looking, actionable planning and goal-setting. Coaches guide clients toward creating personalized strategies that work best for them.

Core Components of ADHD Coaching

1. Developing executive function skills:

• • Time management, organization, and focus strategies tailored to the client’s needs.

2. Supporting self-regulation and accountability:

• • Regular sessions and between-session check-ins to ensure progress is being made.

3. Building confidence:

• • Tackling negative self-talk and highlighting strengths.

Academic and Career Impact of Coaching

Research underscores the effectiveness of ADHD coaching. Studies by DuPaul and colleagues (2017) found that coaching led to measurable improvements in GPA for students with ADHD, with each additional coaching hour resulting in a .04 GPA increase compared to a .02 increase for their non-ADHD peers. For young adults transitioning into the workforce, coaching helps tackle executive function differences, builds job-related skills, and fosters resilience.

Stevens, Abu-Ramadan, & Hartung’s (2020) research also emphasized intervention strategies like social integration, symptom management, academic self-regulation, and self-efficacy as predictors of success for students with ADHD. Coaches support these interventions by creating actionable plans and cultivating self-awareness.

Actionable Steps to Empower Teens and Young Adults

If you’re considering ADHD coaching for a young adult, here are some actionable strategies:

• Encourage process goal-setting combined with rewards: Work with them on breaking down big goals into smaller, process goals (to-do list worthy) with immediate rewards for completion – like doing something they enjoy immediately after.
• Support environment optimization: Help them create distraction-free zones for study or work by leaving their phone in another room, using noise-cancelling headphones, and using fidget toys, timers (Pomodoro technique), and/or visual aids to help with focus.
• Prioritize social connection: Positive social supports can offer reassurance when struggling. Have them identify friends who also need help focusing for body doubling opportunities. The social motivator is a significant boost for this young person!

ADHD coaching also incorporates innovative practices, such as flexible access to coaches (e.g., text support between sessions), session note summaries, and acknowledging successful follow-through to boost motivation and engagement.

Unlocking Potential Through Strength-Based Coaching

The challenges of living with ADHD are significant, but with the right support systems, most hurdles become stepping stones. ADHD coaching specializes in spotlighting an individual’s strengths while supporting areas of growth.

If you or someone you know is navigating ADHD, consider exploring coaching as an avenue for resilience and success. A certified ADHD coach can be an invaluable partner on the path to achieving goals while building confidence and self-awareness.

Learn more about ADHD coaching in our ICF-certified coach training programs today!