5 ADHD Coaching techniques and exercises
Coaching techniques tailored for individuals with ADHD can greatly enhance learning, productivity, and overall life management. These methods leverage interactive and practical strategies to engage clients. Below are five techniques and exercises widely used in ADHD Coaching, according to Prevatt & Levrini (2015):
1. ADHD life wheel
The ADHD life wheel is a specialized version of the traditional life wheel, tailored to address ADHD-specific challenges. This visual tool helps clients gain perspective on various facets of their lives, such as time management, relationships, and work-life balance. Completing this exercise early in the coaching process establishes a baseline, aiding in developing realistic and personalized goals. The ADHD Life Wheel can be revisited at different stages to assess progress and shifts in priorities.
2. Inspiration toolbox
ADHD Coaching often benefits from hands-on, kinesthetic learning approaches, and the inspiration toolbox is an excellent example. Clients create a physical box, such as a decorated shoebox, to store index cards with motivational quotes, strategies, and helpful reminders they collect throughout their sessions. The idea is to build a collection of varied techniques that can be used when a particular approach no longer works, ensuring clients have an array of strategies to support their goals beyond coaching.
3. Decision-making table
Decision-making can be challenging for individuals with ADHD due to impulsivity or difficulty organizing thoughts. The decision-making table helps clients systematically assess their choices by writing down each option's pros, cons, and potential outcomes. This structured approach reduces the overwhelm of making decisions and encourages clients to slow down and think through their choices.
4. Juggling exercise
The juggling exercise is an interactive way to demonstrate multitasking challenges for individuals with ADHD. By physically juggling balls or objects, clients can experience firsthand how juggling too many tasks at once makes it difficult to maintain focus and performance. The exercise reinforces the understanding that mental juggling—switching between multiple tasks—requires significant cognitive effort and often reduces effectiveness.
5. Processing exercise
The processing exercise is designed to help clients become aware of their cognitive processing styles, whether they lean toward simultaneous or sequential thinking. Many individuals with ADHD naturally process information all at once, which can be mentally exhausting and lead to disorganization. This exercise involves simple tasks that require switching attention and processing differently, showing clients the contrast between these styles.
