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
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 understanding your emotions or building systems. This program does both in a structured, personalized way.

What makes it different:

  • Starts with a clear profile so we target the right areas

  • Fully personalized approach, no generic advice

  • Therapy + coaching combined

  • Led by someone with ADHD who understands the experience firsthand

  • ADHD-certified expertise (ADHD-CCSP)

  • Flexible, ADHD-friendly structure, no judgment for missed steps or imperfect follow-through

This program is designed for adults who:

  • Feel stuck between knowing what to do and actually doing it

  • Are overwhelmed by daily life or struggling with follow-through

  • Want both emotional support and practical strategies

  • Are newly diagnosed or have known for years

  • Are ready for a structured, personalized approach

What You’ll Walk Away With

  • A clear understanding of how ADHD shows up for you

  • A personalized roadmap for managing daily challenges

  • A practical, usable ADHD toolkit

  • Greater self-compassion and reduced shame

  • Systems that work with your brain

  • A plan for continued growth

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.