Meet the Coach Behind Intentional ADHD
For Intentional ADHD’s first blog post, I wanted to start by sharing a bit about the coach behind the practice, me, Kelly. This post covers my ADHD story, the tools I use to support my ADHD brain, and the philosophy that guides my work as an ADHD coach.
My ADHD Diagnosis as an Adult
Like many women with ADHD, I was not diagnosed until adulthood. Despite being actively engaged in mental health treatment for years, my diagnosis came about almost by accident. I mentioned to my general practitioner that my psychiatrist had prescribed multiple antidepressants and that none of them seemed to help. That conversation ultimately led to my ADHD diagnosis.
Although I was diagnosed in my mid-to-late twenties, I was not given much information about ADHD at the time and did not fully understand what it meant for me.
Learning About ADHD After a Mental Health Crisis
In my early thirties, I experienced a mental health crisis that scared not only me, but my family and friends as well. After coming out of that period, I decided it was time to take a closer look at ADHD and consider whether it might be contributing to my intense emotions.
Since then, I have been on a learning journey focused on understanding my ADHD brain and how to work with it instead of against it.
My ADHD Traits and Challenges
I would describe myself as having combined-type ADHD, though I strongly identify with the inattentive type. Without support, my mind is almost always running. I think about multiple things at once, analyze every angle of a situation, and rarely slow down.
This constant mental activity can be exhausting and often leads to executive function challenges. It also means I do not always notice or remember things the way I would like to.
I have also struggled with strong emotions for as long as I can remember. I was often labeled “too sensitive,” and as an adolescent I felt my emotions much more intensely than my peers.
ADHD Tools I Use to Support My Brain
To support my inattentive symptoms, I rely heavily on pauses, visual reminders, and externalizing information rather than trusting my memory alone.
I build in five to ten minutes at the beginning and end of each day to review and plan. Every Thursday, I spend about an hour planning the upcoming week. At the end of each month, I complete a reflection and plan for the next month.
Gratitude, Wins, and Pattern Awareness
In addition to planning, I end each day by writing a gratitude and wins list. This practice helps me intentionally notice what went well, including small accomplishments that are easy to overlook.
I also rate my day on a scale of one to ten using a few descriptive words. This helps me recognize patterns over time that I might otherwise miss. I started this practice several years ago, and it has helped me identify which activities and people genuinely light me up.
Using Visual Reminders for ADHD Support
Visual reminders are another key support for me. I surround myself with evidence of positive memories, meaningful relationships, and my guiding principles, including my values and VIA Character Strengths.
My workspace includes visual reminders of happy memories, people I love, and my VIA character strengths and values.
I also keep visible reminders of commitments I have made, such as my monthly calendar and my themed days. If you are curious about themed days and how they reduce mental load and decision fatigue, you can check out my free guide, “8 ADHD Strategies That Helped Me Survive the 9-5.”
In addition to happy memories and kind words, I have visual reminders of commitments I’ve made such as my monthly calendar and themed days.
Supporting Emotional Regulation With ADHD
To support my emotional regulation, I work intentionally to take in the positive through gratitude practices and visual reminders of kind words and happy memories.
The visual reminders of happy memories and kind words help me to stay in the positive.
I also regularly engage in therapy, ADHD coaching, and medication management as part of my overall ADHD support system.
My ADHD Coaching Philosophy
All of these experiences shape my coaching philosophy. First and foremost, I believe in providing a safe, judgment-free space where clients can explore their thoughts, beliefs, and the stories they tell themselves.
While many people come to ADHD coaching looking for tips and strategies, and those absolutely have a place, I believe the real power of coaching lies in uncovering “the who.” This includes what clients value, what they want, why they want it, and what reaching their goals would truly change for them.
Once clients have clarity about who they are and what they want, especially when it differs from where they are now, we create a realistic, ADHD-friendly plan to help them move forward.
Strengths-Based ADHD Coaching
My coaching is strengths-based, with a focus on successes, existing strengths, and potential. This approach supports neuroplasticity and helps shift the ADHD brain’s tendency to focus on what is not working.
Coaching also provides accountability and, just as importantly, a space to pause, slow down, and organize thoughts.
I consider coaching fellow ADHDers a privilege and am deeply committed to continuing my education and consistently honing my coaching skills so I can best support the people I work with.
If you are an ADHDer looking for support that honors your strengths and how your brain actually works, ADHD coaching may be a helpful next step. You can learn more about my coaching services or schedule a free discovery call to see if working together feels like a good fit.
