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The 10 Best ADHD Coaching Tools

Last updated on March 15, 2024

Attention-Deficit/Hyperactivity Disorder is a condition that impacts an individual’s ability to focus, control impulsive behaviors, and maintain attention. 

Its influence extends into every aspect of life, from personal relationships to professional settings. 

Given these challenges, it becomes crucial to employ specialized coaching tools tailored to ADHD coaching. These tools are designed to harness strengths, manage symptoms, and foster success in various life areas.

If you’re an ADHD coach, here are some of the best ADHD coaching tools you can use today. 

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1. Personal Swot Exercise

The Personal SWOT Analysis is a popular exercise that helps individuals recognize their internal strengths (S) and weaknesses (W) and external opportunities (O) and threats (P).

This exercise is particularly beneficial for people with ADHD in numerous ways. 

First, recognizing their strengths can boost confidence, while acknowledging weaknesses can help develop strategies to manage them. 

Second, opportunities and threats analysis encourages proactive thinking, which is crucial for ADHD individuals who may struggle with impulsivity and short-term focus.

2. 3-Month Vision Worksheet

Visioning exercises can be a fantastic motivator, and this worksheet is no different. The 3-Month Vision Worksheet is designed to help clients set and visualize goals for a 3-month period. It typically involves defining clear, achievable objectives and outlining steps to accomplish them.

For someone with ADHD, long-term goals can seem overwhelming. A 3-month timeframe is short enough to maintain focus and long enough to achieve significant progress. 

3. Daily Success Habits Exercise

The idea behind the Daily Success Habits Exercise is simple: create small changes on a daily basis. 

Regular routines and habits can be incredibly beneficial for individuals with ADHD. Establishing daily success habits helps create structure and predictability, reducing anxiety and improving focus.

4. Big Rocks And Little Rocks Exercise

Big Rocks And Little Rocks Exercise is based on the metaphor of filling a jar with big rocks (major priorities) and little rocks (lesser priorities). It is used to help clients prioritize tasks and manage their time more effectively.

By identifying ‘big rocks,’ clients can focus on what’s truly important, ensuring that critical tasks are prioritized and completed.

5. Eat Your Elephant Worksheet

The phrase “eat your elephant” is a metaphor for breaking down large, daunting tasks into smaller, more manageable pieces. 

For an ADHD coach, this tool is a practical way to guide clients in deconstructing complex or large projects into simpler steps. 

It can also significantly reduce the anxiety and procrastination typically associated with large tasks, making it easier for individuals with ADHD to initiate and complete their work.

Man answering a worksheet

6. Boost Your Strengths Exercise

The Boost Your Strengths Exercise shifts the focus from the commonly experienced deficits and challenges of ADHD to the strengths and unique abilities that individuals with ADHD possess. 

This positive psychology approach is crucial in coaching because it helps build self-esteem and confidence. 

By recognizing and leveraging their strengths, individuals with ADHD can develop more effective strategies for managing symptoms and achieving goals. 

7. Get Motivated: What Words Inspire You To Action Exercise

The Get Motivated Exercise taps into the motivational challenges that are often a core issue for those with ADHD. 

By identifying words and phrases that trigger action and inspiration, ADHD coaches can help their clients create a more motivating and engaging environment. 

This tool is particularly helpful in addressing the variability in motivation, helping them find personal cues that can jumpstart their drive and sustain their focus on tasks.

8. Love Your Weaknesses – Reframe Exercise

If your client is overly aware of or too focused on what they perceive as weaknesses, the Love Your Weaknesses Exercise can be incredibly beneficial. 

For many with ADHD, a constant focus on their struggles can lead to diminished self-worth and a negative self-concept. 

This exercise helps in reframing these weaknesses as opportunities for growth or as characteristics that, in some contexts, can be advantageous.

9. Role Model Confidence Boosting Exercise

The Role Model Confidence Boosting Exercise encourages to draw inspiration and learn from the qualities of people they admire.

By identifying and reflecting on the qualities of their role models, individuals can not only boost their confidence but also identify specific traits or strategies they can emulate. 

This exercise allows them to visualize success and understand the paths to achieving it, making it a powerful tool for self-improvement.

10. Spheres Of Influence Coaching Exercise

Lastly, the Spheres Of Influence Coaching Exercise is centered around understanding and managing the different areas of one’s life that one can or cannot control. 

This tool is particularly handy for individuals with ADHD, who often experience feelings of frustration and helplessness due to the difficulties in controlling their symptoms. 

By identifying the aspects of their life within their sphere of influence, they can focus their efforts more effectively and feel more empowered.


In conclusion, these 10 ADHD coaching tools are indispensable in the toolkit of any ADHD coach. They provide a diverse and dynamic approach to coaching, one that is adaptable to the varied needs and strengths of individuals with ADHD. 

By employing these tools, coaches can facilitate profound and lasting change, helping their clients to not only manage their symptoms but also to lead fulfilling, empowered lives.

If you find this article helpful, be sure check out The Coaching Tools Company’s robust portfolio of coaching resources. Their collection extends beyond ADHD coaching and includes a broad spectrum of coaching instruments that cater to various aspects of personal and professional development. 

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