ADHD Coaching in Melbourne for Practical, Neuro-Affirming Support
Personalised ADHD coaching for adults who feel capable but overwhelmed. Work with an experienced coach to improve focus, follow-through, emotional regulation, and daily life at a pace that fits how your brain works. Available in Melbourne and online across Australia.
ADHD Coaching for Everyday Life in Melbourne
Living with ADHD can feel confusing, exhausting, and frustrating, especially when your ability does not match the effort you put in. If you are looking for ADHD coaching in Melbourne that is practical, respectful, and genuinely helpful, Unmask Therapy offers support tailored to your brain.
At Unmask Therapy, ADHD coaching is not about pushing you to be more organized or disciplined. It is about understanding how your brain works, recognizing the systems that do not suit you, and building practical supports that make everyday life feel more manageable.
ADHD coaching in Melbourne that works with your brain
ADHD affects attention, planning, emotional regulation, and follow-through. It often comes with creativity, insight, empathy, and problem-solving skills, yet daily challenges can overshadow them.
Many people arrive at ADHD coaching after years of:
- Feeling disorganised despite effort
- Struggling to start or finish tasks
- Managing time that never feels predictable
- Feeling overwhelmed by small demands
- Masking difficulties at work or home
- Feeling burnt out or self-critical
ADHD coaching at Unmask Therapy provides structured, practical support that honors neurodiversity. Sessions are collaborative and realistic, emphasizing change that fits real life rather than ideal routines.
Coaching is available for clients in Melbourne and through online ADHD coaching across Australia.
What is ADHD coaching?
ADHD coaching is a practical, goal-focused support designed to help people with ADHD improve everyday functioning. Coaching focuses on the present and the future, rather than analysing the past. Rather than asking why something feels difficult, coaching looks at how to make it easier.
ADHD coaching often supports:
- Task initiation and follow-through
- Planning and prioritising
- Time management and estimation
- Emotional regulation
- Motivation and consistency
- Communication and boundaries
- Confidence and self-trust
Coaching is action-oriented and flexible. Tools are adjusted as your life changes, rather than expecting you to stick to rigid systems.
ADHD coaching does not replace therapy, diagnosis, or medical treatment. It can work alongside counselling, psychiatry, or medication where appropriate.
ADHD and executive function
A key aspect of ADHD coaching is improving executive function. These mental skills help us organize, start tasks, control emotions, shift focus, and follow through on plans. For people with ADHD, executive function can be inconsistent. You might think clearly and creatively, but struggle to start tasks or manage your time. Some work intensely in short bursts and then feel exhausted or stuck.
Common executive function challenges include:
- Difficulty starting tasks
- Losing track of time
- Forgetting steps or details
- Feeling overwhelmed by decisions
- Having strong emotional reactions under pressure
These challenges are not character flaws; they stem from how attention and regulation function differently in people with ADHD. ADHD coaching aims to support executive function in ways that feel manageable and respectful.
Strengths-based ADHD coaching
ADHD is not just about difficulties. Many people with ADHD bring creativity, problem-solving skills, and fresh perspectives to their work and relationships. Coaching at Unmask Therapy focuses on both strengths and challenges. Instead of imposing productivity systems that clash with your thinking style, coaching builds on what already works for you.
This might include visual thinking, bursts of focus, external structure, or accountability that feels supportive rather than controlling. When strengths are recognized and supported, everyday life can feel lighter and more manageable.
What does an ADHD coach do?
An ADHD coach partners with you to explore how ADHD affects your day-to-day life and to develop approaches that suit how you think and function.
Coaching is collaborative, not directive. You are not told what you should do. You and your coach work together to find approaches that feel realistic and sustainable.
An ADHD coach may help you:
- Understand your attention and energy patterns
- Identify what makes tasks feel stuck
- Create planning systems you will actually use
- Develop ways to manage overwhelm
- Practise emotional regulation skills
- Build accountability without shame
- Improve communication at work and home
ADHD coaching focuses on skill-building, experimentation, and adjustment. There is room to try things, discard what does not work, and refine what does.
How ADHD coaching works at Unmask Therapy
ADHD coaching at Unmask Therapy is personalised and flexible. There is no single program everyone must follow. Coaching adapts to your needs, goals, and pace.
Understanding you
Early sessions focus on getting to know you. This includes how ADHD shows up in your life, what feels hardest right now, and what you would like to change. Attention is given to your strengths, stressors, values, and current supports.
This stage creates a shared understanding and helps shape the direction of coaching.
Building practical tools
Once patterns are clearer, coaching turns to practical tools. These might include planning methods, time management strategies, task initiation supports, or emotional regulation techniques.
Tools are kept simple. If something feels too complex or unrealistic, it is adjusted. The goal is to build systems that support you on real days, not ideal ones.
Practice and reflection
ADHD coaching is an ongoing process. You try strategies in daily life, notice what helps and what does not, and reflect on this in sessions.
Progress often comes from small, steady changes rather than dramatic shifts. Coaching supports consistency without pressure.
Session structure
Most clients begin with one-to-one sessions held weekly or fortnightly. Over time, sessions may become less frequent as confidence and skills grow.
Coaching can be short-term or longer-term, depending on your needs.
Meet Your ADHD Coach – Felix
ADHD coaching at Unmask Therapy is provided by Felix, who has 9 years of experience in therapy and coaching.
Felix works from a neurodiversity-affirming perspective. His approach is calm, practical, and respectful, with a focus on building trust and reducing shame. Sessions aim to feel supportive rather than pressuring. There is space for honesty, curiosity, and humour.
Felix works with people who want to understand their ADHD and build ways of living that feel sustainable.
Online & Group ADHD coaching (Melbourne & Australia-Wide)
Unmask Therapy offers online ADHD coaching for people who prefer the flexibility of remote sessions. Online coaching can be helpful if you have a busy schedule, live outside Melbourne, or find travel adds stress.
Online sessions are held via secure video and follow the same structure as in-person coaching.
Group coaching options may also be available at certain times that provide shared learning, normalisation, and connection with others who have similar experiences. Group work is structured and supportive, with clear boundaries and a practical focus.
ADHD coaching cost and funding
ADHD coaching cost varies depending on session length and format. Clear information about fees is provided upfront so you can make an informed choice.
In some cases, ADHD coaching may be supported through workplace funding, employer assistance programs, or other arrangements such as NDIS for eligible clients. Eligibility and coverage vary, and support documentation can be provided where appropriate.
If you are unsure about funding options, this can be discussed during an initial enquiry. Contact Us Now!
Who can ADHD coaching support
ADHD coaching can support people at many stages of life. You might find coaching helpful if you:
- Have been recently diagnosed and want help making sense of it
- Suspect ADHD and struggle with focus or follow-through
- Feel capable but constantly overwhelmed
- Experience burnout from masking or pushing through
- Want practical tools beyond insight alone
- Are you balancing work, study, or family demands
Coaching is not limited to a single age group. Adults, young people, and students often benefit from tailored support that respects their individual situations.
When ADHD coaching may not be suitable
ADHD coaching is not a replacement for crisis or emergency mental health care. If you are experiencing acute distress or safety concerns, appropriate crisis services should be contacted.
Coaching does not provide diagnosis or medication advice. Referrals to medical or mental health professionals are encouraged when needed.
ADHD Coaching Alongside Therapy
Many people combine ADHD coaching with counselling or other therapeutic support. Coaching often complements therapy by focusing on daily functioning and skill-building.
Therapy may explore emotional experiences or mental health concerns. ADHD coaching focuses on practical change, routines, and systems.
If you are already working with other professionals, coaching can align with that care.
Ready to begin?
Book ADHD coaching in Melbourne
You can book an enquiry or reach out with questions to see if ADHD coaching is the right fit for you.
Looking to book an appointment or free 15 minute phone consultation?
Felix is available Monday to Thursday from 10 am to 8 pm, and Sunday from 11 am to 5 pm.
You can also book a session online anytime through the calendar.
Frequently asked questions
How do I know if ADHD coaching is right for me right now?
ADHD coaching can be a good fit if you want practical support with everyday functioning rather than emotional processing alone. It suits people who feel stuck despite insight, want help with follow-through, or are ready to experiment with new ways of working. If coaching is not the right step, this will be discussed openly, and other supports can be suggested.
Can ADHD coaching help with work or study performance?
Yes. Many people seek ADHD coaching to improve focus, organisation, planning, and communication in work or study settings. Coaching can support task management, deadlines, workload planning, meeting preparation, and managing overwhelm. Strategies are adapted to your role, environment, and energy levels rather than generic productivity advice.
Is ADHD coaching confidential?
Yes. ADHD coaching sessions at Unmask Therapy are private and confidential, following professional ethical standards. Information is not shared with employers, family members, or other services without your consent, except where there are legal or safety obligations.
What happens between ADHD coaching sessions?
Between sessions, you may practise the tools discussed in coaching and notice what helps or creates friction. There is no expectation to “do homework perfectly.” Progress comes from observation and adjustment, not pressure. Any reflections from between sessions can be brought back into the next appointment.
Can ADHD coaching help with burnout and chronic overwhelm?
Yes. ADHD coaching often supports people who feel mentally exhausted from years of pushing through, masking, or overcompensating. Coaching can help reduce overload, adjust expectations, rebuild routines, and create more sustainable ways of working that protect energy rather than drain it.
