FAQs

ADHD coaching is a practical, collaborative process that helps you understand how your brain works and create strategies that fit you. Instead of focusing on what’s “wrong”, we look at your strengths and the areas where things feel harder, like planning, organisation, or managing overwhelm.

A typical session involves talking through real challenges, breaking them down into manageable steps, and building tools you can use straight away. The focus is on making daily life and work feel easier, not on forcing yourself into systems that don’t fit. Over time, coaching helps you feel more confident, clear, and in control — in a way that’s sustainable for you.

No, you don’t need a formal diagnosis to work with us. Many of the people we support either suspect they might have ADHD, recognise traits in themselves, or have been navigating these patterns for years without a label. Some are exploring a diagnosis, others aren’t sure, and some have chosen not to pursue one at all. All of that is valid.

ADHD coaching isn’t about labels. It’s about understanding how your brain works, spotting what gets in the way, and building a working life that feels more sustainable. Whether you’ve had a diagnosis for years or are just starting to wonder “why does this feel so hard?”, you’re welcome here.

If you want clarity around how you work, where you get stuck, or how to ask for what you need at work, we can explore that together — no paperwork required.

ADHD coaching and therapy can absolutely complement each other, but they’re not the same.

Therapy is about healing. It often explores past experiences, emotional regulation, trauma, or patterns that need untangling. Therapists are trained to support clinical issues like anxiety, depression, or PTSD.

ADHD coaching is about function. Coaching looks at what’s happening right now—what gets in the way, where your strengths lie, and how to work with your brain instead of against it. It’s practical and forward-focused: building strategies, self-awareness, and systems that support the way you think and work.

In ADHD coaching, you might bring questions like:

• “Why do I always leave things to the last minute even when I care?”
• “How can I stay focused when my brain jumps between tabs?”
• “What support do I actually need at work—and how do I ask for it?”
• “How do I stop second-guessing myself all the time?”

You don’t need a diagnosis to benefit from ADHD coaching, and you don’t need to have everything figured out. We start from where you are.

ADHD coaching can help you untangle what’s really getting in the way at work — whether that’s focus, follow-through, time blindness, burnout, people-pleasing, or the sneaky belief that you’re “just not doing it right.”

Here’s how it can support your work life and career:

• Clarity – We zoom out to see how your brain works best: your natural patterns, strengths, and sticking points. That way you stop guessing and start designing ways of working that actually fit.
• Strategy – Together, we build realistic systems that work with your brain, not against it. Think task initiation, working memory, prioritisation, and transitions.
• Confidence – Coaching helps you name and advocate for what you need, navigate feedback without spiralling, and reclaim a sense of agency over how you show up.
• Sustainability – We look at the long term, not just surviving the week. That might mean career crossroads, masking, burnout, or redefining what “success” means for you.

This isn’t generic productivity coaching. ADHD coaching is about working in a way that feels more possible, more honest, and more aligned with who you are.

You don’t need to be in crisis to benefit. You just need to want something to feel less hard. We can work with that.

It really depends on what you’re coming in with and what you need.

Most clients start with a 12-session ADHD coaching package, spread over 3 to 5 months. That gives us time to build momentum, explore patterns, test strategies, and see what actually works in real life,  not just in theory.

Each coaching session is 45-55 minutes, held online via video call. You don’t need to travel or commute, and you can join from wherever feels most comfortable.

Some people feel complete after one package. Others continue longer term, or come back for top-ups when something shifts, like a new role, burnout signs, or a workplace dynamic that needs attention.

ADHD coaching isn’t meant to go on indefinitely. My job is to help you build clarity, tools, and trust in your own way of working, so that whether we continue or not, you’re not left guessing what to do next.

We’ll adjust as we go, at a pace that works for you.

Yes, all ADHD coaching sessions are held online via video call.

That means you can join from wherever you are, at home, at work, or anywhere in between. No travel, no waiting rooms, no rushing across town.

For many clients with ADHD, this setup reduces friction and makes it easier to show up as they are. Camera on or off, fidgeting, pacing, grabbing a tea mid-session,it’s all welcome.

If you’re curious about ADHD coaching, cost is usually one of the first questions. That’s completely normal. Coaching is an investment, and you deserve to know what you’re paying for and whether it’s the right fit.

We don’t list fixed prices here, because everyone’s needs are different. Instead, I offer a free 25-minute discovery call. It’s relaxed and low-pressure, no prep, no sales pitch. Just a chance to get a feel for how I work, ask questions, and explore what kind of support you need.

From there, I’ll walk you through the options, including coaching packages, pacing, and any funding routes that might apply, such as Access to Work or employer sponsorship.

What most clients choose:

• A 12-session ADHD coaching package, usually over 3–5 months.
• Weekly 45–55 minute sessions online via video call.
• Access to a simple booking system for scheduling, reminders, and shared resources.
• Flexibility to move to fortnightly sessions or return for top-ups later.

What you’re investing in when coaching with Tina Squire

You’re not just paying for time on a video call. You’re investing in:

• Over 3,000 hours of ADHD-specific coaching.
• 20+ years of workplace and leadership experience.
• Lived understanding of ADHD and neurodiversity.
• A DEI-informed, psychologically safe space to be yourself.

ADHD coaching isn’t about locking you into endless sessions. The aim is to help you build clarity, tools, and confidence so the changes last beyond coaching itself.

Yes. ADHD coaching can often be funded through Access to Work, a UK government scheme that provides financial support for disabled or neurodivergent employees. Many of my clients use this route to cover some or all of their coaching costs.

The Access to Work process can feel daunting at first, especially if you’re already juggling a lot, but you don’t have to figure it out alone. I can guide you through what’s typically involved, how to describe the kind of support you need, and what to ask for.

And if you’re unsure whether you’re eligible, or wondering if ADHD “counts” without a formal diagnosis, we can talk that through. Access to Work is often more flexible than people expect.

We’ll cover all of this in the free discovery call, with no pressure, just clear, honest guidance about how ADHD coaching and Access to Work funding can support you in your role and workplace.