Our coaching methodology
ADHD coaching at Focus Collective is built on research, adapted to each person, and tested against real life.
Starting with what matters to you
Every coaching relationship starts with understanding your situation, your goals, and what's getting in the way. There's no one-size-fits-all approach.
Initial conversation
A free 15-minute chat to talk about what's going on and whether coaching is the right fit.
First session
A 60-minute session to understand your goals, your challenges, and what you want to be different.
Ongoing work
Regular sessions building strategies and adjusting them as your life changes.
How sessions work
All sessions are one-to-one and held online via Microsoft Teams. Sessions are typically 60 minutes.
60-minute sessions
The standard format for most clients. Enough time to work through what's happening and build practical strategies.
Fortnightly rhythm
Most clients meet fortnightly. This gives enough time between sessions to try things out and come back with real data.
Online via Microsoft Teams
All sessions are held online. This makes coaching accessible wherever you are in Australia.
Flexible scheduling
Session times are agreed in advance and can be adjusted as your schedule changes.
What the coaching draws on
Sophie's coaching is grounded in approaches that have strong evidence for ADHD, adapted to each person's situation.
Helping you understand your own thinking patterns and develop more effective strategies for planning, prioritising, and follow-through.
Starting from what you're already good at and building from there, rather than focusing only on deficits.
Building systems that work with your brain's tendencies rather than against them.
Exploring ambivalence and building intrinsic motivation for change, rather than relying on willpower.
What you'll actually use
Coaching isn't just conversation. You'll leave sessions with practical tools and strategies to use in your daily life.
Planning and organisation
Time-blocking, task lists, weekly reviews, and systems for managing competing demands.
Focus and task initiation
Body doubling, implementation intentions, and strategies for getting started on hard tasks.
Emotional regulation
Strategies for managing rejection sensitivity, frustration, and the emotional weight of ADHD.
Communication and relationships
Scripts and strategies for navigating work relationships, asking for adjustments, and managing conflict.
Strategies tailored to your situation
The core methodology is the same, but the strategies look different depending on whether you're an adult at work, a university student, or a school student.
Adults at work and in daily life
Adult coaching focuses on work performance, routines, time management, and the emotional weight of living with ADHD. Many of Sophie's adult clients were diagnosed late and have spent years developing workarounds.
- Building a morning routine that actually sticks
- Managing a workload that feels constantly overwhelming
- Reducing the gap between intention and action
A realistic timeline
Most clients work with Sophie for three to six months. Some continue longer. The right length depends on your goals and how things are going.
Foundation
Understanding your situation, building initial strategies, and starting to see what works.
Building
Refining strategies, tackling harder challenges, and building confidence in your own systems.
Consolidation
Embedding what's working, preparing for life without regular coaching, and planning for setbacks.
What clients typically experience
Coaching outcomes vary by person and goal. These are the things clients most commonly report after working with Sophie.
Better follow-through
Closing the gap between intention and action on tasks that have felt impossible to start.
Reduced overwhelm
Having systems that make a full workload feel manageable rather than constantly behind.
More consistent routines
Morning routines, evening wind-downs, and weekly rhythms that hold up even in busy weeks.
Greater self-understanding
Knowing how your brain works and being able to explain it to others, including employers.
Less emotional weight
Reduced shame, frustration, and the exhaustion of constantly compensating for ADHD.
Clearer direction
A better sense of what you actually want and a realistic plan for getting there.
Ready to get started?
Book a free 15-minute chat to talk about your situation and whether coaching is the right fit.