ADHD coaching can help you improve coping skills and work toward your goals. It doesn’t have to cost you a fortune.

Although the symptoms of attention deficit hyperactivity disorder (ADHD) can vary from person to person, the condition is generally characterized by an inability to focus, hyperactivity, and impulsivity.

When you live with the condition, it’s also possible that you experience some degree of cognitive difficulties. This basically means that it can be difficult for you to get some things done, particularly when it’s related to executive functions.

Executive functions include planning, decision making, working memory, self-control, and organization.

That’s where ADHD coaching comes in.

The goal of ADHD coaching isn’t to “cure” ADHD or “fix” your brain. An ADHD coach helps you:

  • develop executive skills
  • set plans in motion to accomplish your goals
  • nurture self-compassion

If you can’t afford coaching, there are some low-cost or free options that might work.

If you feel you need ADHD coaching, it’s natural to wonder whether you can pay for it.

Here are some ideas on how to find options that may work with your budget.

Your insurance might cover ADHD coaching

If you have medical insurance, you could check whether your medical insurance will pay — even in part — for ADHD coaching.

This can vary from one insurance to the next.

Typically, you’ll need a doctor to “prescribe” ADHD coaching for your insurance to cover it. You can also find out if your insurance has reimbursement options.

Ask coaches if they offer pro-bono or sliding scale fees

Some ADHD coaches offer free sessions for a limited number of people.

You might also find a coach who charges on a sliding scale based on your income. This might be more affordable if your income is modest.

The coach’s website might state that they offer free or sliding-scale sessions.

If there’s no mention of it, try to explain your situation and ask whether they have any options that would suit your budget. They might also be able to direct you to free or low-cost ADHD resources in your area.

Try group ADHD coaching

Group coaching sessions aren’t for everyone, but many people benefit from coaching in groups.

The social aspect can make it more fun and enriching. Often, group sessions are more affordable than one-on-one sessions.

Ask your employer for assistance

Some organizations pay — in full or in part — for professional development services for their employees.

This is because coaching and training ultimately benefit the organization as well as the employee.

If you’re seeking ADHD coaching for work-related reasons, it might be worth asking whether your employer would be willing to pay a portion of the costs.

You could start by approaching your human resources department. This can be done anonymously if you prefer not to disclose your medical information.

Claim it as a business expense

If you’re an entrepreneur, you might be able to claim ADHD coaching as a business expense.

It could be considered professional development coaching, especially if you’re using ADHD coaching to help you with work-related matters.

Find online coaching sessions

Sometimes, online coaching can be more affordable than in-person coaching.

Online ADHD coaching might also be a better option if in-person meetups aren’t comfortable or accessible for you.

If ADHD coaching is still not affordable for you, or if you don’t feel ready to start professional coaching, there are some other ways you can learn to manage your ADHD symptoms.

Use ADHD-specific workbooks

Some ADHD workbooks are general while others focus on specific areas of your life.

For example, you might find a workbook specifically about time management or conflict resolution for people with ADHD.

Other books might be geared toward a specific demographic, such as children.

Some widely known and well-loved ADHD workbooks include:

Find an ADHD support group

Talking with other people who have ADHD can be helpful. You can try in-person support groups if there are any in your area. Your healthcare professional might be able to recommend a local ADHD group.

Alternatively, you could try online support groups or online forums.

The Attention Deficit Disorder Association has a number of (paid) ADHD support groups and workgroups, but there are free online support groups, too. Sometimes, Facebook groups and Reddit forums can also be quite helpful.

Look for free or low-cost therapy options

Therapy is not the same as ADHD coaching, but it can help you address some of the things that you want to work on.

If you’re able to find free or low-cost therapy, it might be worth a try. Sometimes, insurance will cover therapy but not coaching.

If you’re looking for affordable therapy options, you could try:

Listen to ADHD podcasts

Many ADHD podcasts are run by ADHD coaches, therapists, and people who have ADHD. These can be incredibly helpful, especially if you enjoy learning by listening.

Some popular ADHD podcasts include:

Find free resources online

There are quite a few free ADHD resources online. There are websites especially dedicated to giving people with ADHD access to free resources, blog posts, and other kinds of content.

Consider these ADHD websites:

Although it’s considered a relatively new complementary treatment for ADHD, there are some studies on the benefits of ADHD coaching.

A 2018 review looked at 19 of these studies. The authors found that ADHD coaching was associated with improved symptoms and better executive functioning in general.

But what does that look like? ADHD coaching can benefit you in a variety of ways. For example, it can help you with:

  • organizational skills, such as time management, organizing your physical space, using planners and note-taking systems, managing tasks, and more
  • identifying and working on goals, whether they relate to school, work, relationships, hobbies, home life, or anything else
  • interpersonal skills, such as managing conflict, communicating, establishing boundaries, and more
  • improving your own self-esteem and self-trust
  • improving your emotional self-regulation and impulse control
  • finding and building motivation

A small 2011 study looked at college undergraduates who participated in ADHD coaching. Participants reported that they had an increased sense of well-being and self-regulation. They also experienced increased goal achievement.

Another study from 2013 looked at 150 college students who had an 8-week ADHD coaching program. After coaching, participants found that their self-esteem and learning strategies improved. They were also more satisfied with school and work.

When you meet with an ADHD coach, they’ll discuss your intended goals with you. Together, you can identify what you want from ADHD coaching and how to work towards those goals.

ADHD coaching can be incredibly helpful, but not everybody can afford it.

There are, though, some affordable and free ADHD coaching options, as well as a wealth of brilliant ADHD resources.

You can manage your ADHD symptoms and improve those aspects you believe impact your life the most.

When looking for an ADHD coach, it’s highly advisable you go with someone who is certified and licensed.