ADHD Therapy + Coaching: Bridge the Gap Between Knowing and Doing

You know what you "should" be doing, but executive dysfunction, time blindness, and overwhelm keep getting in the way. Living with ADHD can feel like you're always running but never catching up. You're not lazy, unmotivated, or broken. Your brain simply works differently.

As an ADHD-Certified Clinical Services Provider with ADHD myself, I've designed this 6-session program to address both sides of the ADHD struggle: the emotional patterns (shame, self-criticism, ADHD burnout) AND the practical skills (time management, task initiation, routines that stick). This isn't just therapy. It's not just coaching. It's the complete toolkit you need to work with your brain, not against it.

Whether you're newly diagnosed or have known for years, this program meets you where you're at with understanding, humour, and zero judgment.

Book your first session
Online counselling in British Columbia

6 Session Plan

  • Session 1: Understand Your ADHD Brain

    Get clear on how executive dysfunction, rejection sensitivity (RSD), and time blindness show up in YOUR life, and what you actually want to change. We'll create a roadmap for the work ahead based on your unique challenges and goals.

  • Session 2: Time Management for ADHD Brains

    Build time management systems designed for ADHD brains, not neurotypical productivity hacks that don't stick. Learn strategies to work with time blindness, not against it, and reduce procrastination without shame.

  • Session 3: Managing Emotions & Impulses

    Work through rejection sensitive dysphoria (RSD), emotional overwhelm, and the shame spiral that comes with ADHD. Develop tools to regulate emotions, tolerate distress, and build emotional capacity using DBT techniques.

  • Session 4: Build Better Focus

    Cut through distractions and develop strategies for task initiation, because starting is often harder than finishing. Learn how to create an environment and routine that supports sustained attention.

  • Session 6: Create Your ADHD Toolkit

    Walk away with a personalized plan that fits YOUR brain, YOUR life, YOUR goals. We'll consolidate everything you've learned into a toolkit you can reference long after the program ends, plus resources to support your ongoing growth.

  • Create Your ADHD Toolkit

    We will work together to create a personalized plan you can carry with you beyond therapy, along with tools and resources to support your ongoing growth.

Why This Program Is Different

Most ADHD support focuses on EITHER therapy (understanding your emotions) OR coaching (building systems). This program does both. We'll address rejection sensitive dysphoria (RSD), the shame spiral, and burnout while also creating practical strategies for time management, organization, and follow-through.

Because I live with ADHD myself, I know what it's like when everyone else seems to have it figured out. Sessions are ADHD-friendly, no judgment for being late, forgetting homework, or having 47 browser tabs open. Just practical, compassionate support that actually works.

What makes this program unique:

  • Combines clinical therapy (CBT, DBT) with ADHD coaching techniques

  • Led by an ADHD-Certified Clinical Services Provider who has ADHD

  • Designed specifically for adult ADHD brains—not generic productivity advice

  • Virtual sessions across BC and Nova Scotia—work from wherever you're most comfortable

  • Structured but flexible approach that adapts to what you need each week

FAQs

  • The sessions are $160 each. The total cost for the 6 session program is $960.

    These sessions are delivered by an RCC (BC)/RCT-C (NS) and may be covered by your extended health benefit plan.

  • Please fill out the form on our contact page to register.

  • All sessions are conducted online via video call. You work one-on-one with Jeff O’Neill (RCC [BC]/RCT-C [NS]), an ADHD-Certified Clinical Services Provider, and book your own sessions through our online platform Jane.

  • While this program is designed for adults with ADHD, you don't need a formal diagnosis to participate. If you're exploring whether you have ADHD or are in the assessment process, this program can still be valuable.

  • Many clients continue with regular therapy or coaching sessions after completing the program. We can discuss ongoing support options during our final session.

  • Absolutely! This program complements ADHD medication. We work on the behavioural, emotional, and practical aspects of ADHD whether you're medicated, unmedicated, or exploring medication options.