ADHD coaching can help concentration (Image: Getty / Maskot)
Is your concentration a bit shot? In today’s world of endless apps and multiple tabs, the answer is probably yes. And if you’ve got ADHD, it can be even harder to find focus. This is where neurodiversity coaching comes in – an increasingly popular option to help the record numbers of Brits with a diagnosis of neurodivergence, and those languishing on waiting lists. As Amy Lynn Degner, a senior assistant psychologist and neurodiversity coach for the online mental health platform, HelloSelf, explains: “Neurodivergent people are just like everyone else but their brains work a little differently.
“Neurodiversity coaching provides practical ways to figure out the difficulties someone is facing and the practical tools that can be put in place to help. A lot of coaching is around helping people become aware of patterns in their behaviour and environment, which is the first step they can take to support themselves effectively.”
Whether you’ve been recently diagnosed with ADHD, orjust want some advice for boosting your focus, Amy shares her top 10 tips below. Visit helloself.com for more information.
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Amy Lynn Degner is a neurodiversity coach (Image: Courtesy Amy Lynn Degner)
1. Set timers: Many people with ADHD suffer from ‘task paralysis’. As Amy explains: “Executive functioning – the brain’s tools for planning, organising and initiating tasks – can work differently for people with ADHD.” While neurotypical brains control these functions consistently, ADHD brains are driven by interest, urgency and immediate reward rather than the importance of a task. Amy says that one key strategy to improving focus is setting timers. “You can set timers for anything from five minutes up, and build in ‘reward break’ rituals, like grabbing a cup of tea or a walk.”
2. Try ‘body doubling’: Another tip for coping with task paralysis is ‘body doubling’. “When someone is present, even virtually, it can provide a sense of accountability which reduces cognitive load,” explains Amy. “Set a timer for 25 minutes and ask a colleague to check in how you’re getting on halfway through. It’s a small thing but it can really make a huge difference.”
3. Use the stop method This form of behavioural therapy is a way of stopping arguments escalating. Amy explains: “Stop reacting immediately if tempers are high. Take a step back – just remove yourself and breathe. Observe, notice what’s happening in your body. Once you’re calm, proceed mindfully.”
Helen Burclaff struggled for years with ADHD (Image: Courtesy Helen Burclaff)
I have a toolbox to cope with crashing
Helen Burclaff, 38, an HR manager, lives in Bristol with her husband Rob, 38, and their children, Holly, eight, and four-year-old Jenson. She was first diagnosed with ADHD at the age of eight and prescribed Ritalin until she was 16
She left school with a handful of GCSEs but defied the odds and built a successful career. But, after years of struggling with ADHD symptoms, Helen’s life spiralled last year – she struggled with poor sleep and couldn’t manage basic self care like brushing her teeth. She says: “I was exhausted and just wanted to turn my brain off.”
In addition to managing her own mental health, Helen was caring for two neurodivergent children – Molly has autism and other complex needs, while Jenson is on a waiting list for assessment. He was suspended from primary school in October 2024 due to worsening behavioural issues.
In November, Helen went to her GP who diagnosed ADHD burnout. “My GP said, ‘I’m signing you off work. You need to reduce to part-time’.” Helen explains. “It was a real light-bulb moment.” When Helen received an email from her workplace private healthcare provider, Bupa, about neurodiversity coaching through HelloSelf, she decided it was worth a try. She was paired with Amy, whose coaching was “life-changing”.
Helen says: “Coaching helped me reframe my inner narrative. I’m kinder to myself and more confident in advocating for my needs. I finally have a toolbox – and the self-awareness – to know if I’m crashing again.”
4. Practice Mindfulness: You’ve heard it before – we all have – but a regular mindfulness practice can really help if you have ADHD. Says Amy: “Structured routines and mindfulness techniques help prevent emotional escalation and teach strategies for responding not reacting – which is especially important for neurodivergent individuals.”
5. Consider ‘habit stacking’: Amy’s advice is to start small and then use stacking to build a routine for daily habits. She says: “Habit stacking is a way to introduce new habits gradually, by connecting them to existing routines. It reduces overwhelm and helps make self-care manageable. It could be that, ‘after I brush my teeth, I immediately take my medication or set my clothes out for the day’.”
6. Use visual reminders If you’ve got ADHD – or even if there’s just too many things to do – this is key. “Using environmental cues is critical,” explains Amy. “It gives the brain prompts without requiring additional cognitive resources which is often taxed in neurodivergent people. Some people put a note on the mirror saying, ‘Clean your teeth’.”
Sometimes life just overwhelms all of us (Image: Getty / Tetra images RF)
7. Inroduce sensory breaks: If you find yourself overwhelmed by everyday sensory input – noise, certain smells, lighting and temperature changes, Amy recommends scheduling sensory reset breaks: 10 minutes a time, several times a day. And if you start to feel out of sorts then she advises giving yourself a bonus break.
“You might go into a quiet room for 10 minutes, put on a weighted blanket, or step outside,” she says. “It sounds small but it really makes the rest of your day manageable.” If you live with others, she advises building it into your routine and making them aware that this is really crucial for you.
8. Try ‘tracking’: Our phones are the worst culprits in terms of concentration – but they are also useful for keeping track of our moods. Amy advises keeping a note on your phone of how you feel a couple of times a day.She says: “It can really help you to be aware of when things are starting to feel overwhelming and to notice the signs before you crash. Tracking emotions and body signals help neurodivergent individuals detect cognitive or emotional overload early. Awareness allows them to step back, reset or implement coping strategies before overwhelm escalates.”
9. Match tasks to your ‘attention rhythms’: If you have ADHD, working with your natural attention patterns – instead of against them – can be a game-changer. Amy explains: “Pay attention to when your brain feels most focused, when it’s scattered, and when it needs a break. Schedule your most demanding tasks (like deep work or important decisions) during your peak attention hours. Use lower-energy periods for routine tasks like organising, responding to emails, or light administrative work.”
She adds: “Don’t forget to build in intentional breaks or ‘brain rest’ time when your attention naturally dips. This approach helps you work more efficiently during your best hours, prevents the frustration of forcing focus when your brain isn’t ready, and reduces that end-of-day exhaustion that comes from fighting your natural rhythms.” Instead of feeling scattered and reactive, you’ll move through your day with more intention and self-compassion.
10. Combat ‘time blindness’: Time blindness – where your brain struggles to accurately estimate how long tasks will take or track time passing – is a common ADHD experience. This isn’t about being “bad with time”, rather a reflection of the fact ADHD brains process time perception differently, often getting absorbed in tasks without noticing hours slip by.
A simple but powerful strategy is to double whatever time you initially think a task will take. Amy says: “If you estimate 30 minutes, block out an hour. This buffer accounts for getting sidetracked, taking longer to start, or discovering the task is more complex.” Even more valuable is tracking how long tasks actually take. Keep a log for a week or two, noting your estimates versus reality. “You’ll start to see your personal patterns and can adjust future planning accordingly,” adds Amy. “This approach reduces the stress of constantly running late and helps you make more realistic commitments.”
