One-on-One Coaching for Teens with ADHD
I help teens with ADHD feel more Confident, Capable & in Control of their lives.
Personalised ADHD coaching to help your teen understand their brain, build practical skills and navigate everyday challenges with greater confidence and independence.
Your teen is bright, creative and full of potential. So why can the everyday things feel so incredibly hard?
When your teen struggles with everyday tasks, they may:
Feel constantly overwhelmed
Homework gets left until the last minute, deadlines sneak up and even the smallest tasks feel enormous. And somehow, that assignment they've known about for three weeks becomes everyone's problem at 9 pm on Sunday!
Becoming increasingly reliant on you (and you're feeling it!)
You're the reminder, organiser, motivator and problem-solver. Some days, it feels like you're managing two people's lives. (And keeping track of your own is enough sometimes!)
Start doubting their abilities
Your teen starts wondering why things seem easier for everyone else. Their confidence takes a hit, and you wish they could see even half of the strengths and potential you see in them.
YOU ALREADY KNOW THIS.
Your teen is capable of so much.
Sometimes, they just need a little help understanding their brain and finding what works for them. And you? Well, you deserve a break from being the reminder, the organiser, the motivator and the problem-solver all rolled into one!
I know how exhausting it can be!
You're doing everything you can to support your teen. You've tried the reminders, the conversations and probably a few strategies you've found online. Yet some days, you're still wondering what might actually help.
You want your teen to see what you see.
You see their strengths, their personality and all the wonderful things that make them who they are. You just wish everyday life felt a little easier for them (and for you!).
And underneath it all, you just want your teen to feel good about themselves.
To understand their brain, recognise their strengths, believe in what they're capable of and gradually find their own way forward.
You're doing everything you can to support your teen.
You've been trying to keep it all together. But sometimes, despite all the reminders, conversations and strategies you've tried, everyday life still feels harder than it needs to.
And as their parent, it's hard not to worry.
Maybe your teen's ADHD brain works completely differently from yours, and you're trying your best to understand what everyday life feels like for them.
Or maybe you recognise so many of their challenges because you've experienced them yourself. And you can't help but think how different things might have been if you'd had this kind of understanding and support growing up.
Either way, you want your teen to feel understood, supported and confident in who they are. And you don't want them to have to work it all out on their own.
I get it. I've been on both sides.
I'm Trudy, and I've been that mum.
I've watched my own teen with ADHD navigate things that seemed so straightforward to everyone else. And despite being a primary school teacher for over 25 years, there were times when I found myself wondering what I could do differently to help.
Then, when I discovered my own ADHD later in life, so many things began to make sense.
I started understanding ADHD from a completely different perspective. Not just as a teacher or a parent, but as someone who experiences it too.
And here's what I've learnt.
When teens begin to understand their ADHD, recognise their strengths and discover strategies that work for their brains, things can start to feel different.
They can begin approaching everyday challenges with more confidence, asking for the support they need and discovering just how much they're capable of.
That's why I offer One-on-One ADHD Coaching for Teens.
A relaxed, supportive space where your teen can learn about their ADHD, explore what matters to them and develop practical strategies for everyday life.
And they don't have to figure it all out on their own.
Experience you can feel confident in
Qualified ADHD Life Coach
25+ years in education
2,000+ coaching hours
ADHD conference presenter
Lived experience of ADHD
One-on-One Coaching for Teens
Imagine Your Teen...
Getting started without so many reminders.
Finding ways to begin homework, assignments and everyday tasks, without needing someone to constantly remind them.
Feeling less overwhelmed by everyday life.
Learning how to break things down, work out where to begin and manage those moments when everything feels like too much.
Feeling more confident and proud of who they are.
Understanding their ADHD, recognising their strengths and beginning to believe in themselves and what they're capable of.
Taking more ownership of their everyday responsibilities.
Discovering ways to plan, organise and manage their time that work for their brain, with support when they need it.
Understanding and managing their big emotions.
Recognising when emotions are building, understanding what they need and discovering ways to navigate challenging moments.
And for you?
More opportunities to simply enjoy being their parent, rather than feeling like you’re constantly reminding, organising and managing everything.
More peace of mind and less worry, knowing your teen is building their confidence, discovering tools they can turn to and beginning to believe in themselves and what they’re capable of.
So, what does coaching with me actually look like?
No lectures. No one-size-fits-all strategies. And definitely no sitting through 45 minutes of someone telling your teen what they need to do!
Instead, your teen gets a relaxed, supportive space where they can learn about themselves, explore what's important to them and discover what works for their brain. And you? Well, you deserve a break from being the reminder, the organiser, the motivator and the problem-solver all rolled into one!
Understand their ADHD brain
We begin by helping your teen understand their ADHD, their executive functions and what makes everyday things easier or harder.
I use short, engaging videos of teens teaching teens, along with practical activities and plenty of conversation.
Because when teens begin understanding why something feels difficult, they can start exploring what might help.
Discovering strategies that actually work for them
This is where we get curious, creative and practical.
Your teen chooses what they'd like to work on. It might be getting started, managing time, handling emotions or navigating friendships.
Together, we explore tools and strategies they can try in their everyday life.
And because they've had a say in creating the plan, they're much more likely to feel invested in giving it a go.
Support that helps them put things into practice
Finding a strategy is one thing. Remembering to use it when life gets busy? That's another!
We talk about what support your teen might need to put their ideas into action, including when they'd like some help from you.
At our next session, we check in on what happened, what worked and what we might adjust.
No judgement. Just curiosity, collaboration and learning together.
Why I coach teens a little differently
After more than 25 years as a primary school teacher, I've worked with hundreds of young people. I've seen their incredible strengths, their different ways of learning and how quickly their confidence can grow when they feel understood.
But I've also seen what happens when everyday things feel harder than they seem to be for everyone else.
Then I became the mum of a teen with ADHD. And suddenly, I was experiencing things from a very different perspective!
I wasn't just the teacher who understood learning and behaviour. I was the mum trying to work out how best to support my own teen.
And despite all those years in education, I certainly didn't have all the answers!
Then, in my late 40s, I discovered I had ADHD myself. Well, that explained a few things.
Understanding my own ADHD helped me see things differently. I began recognising just how important it is to understand what's happening underneath the challenges, rather than focusing only on what we can see.
And that has shaped the way I coach teens today.
I don't believe teens need another adult telling them what they need to do. They've usually got plenty of those already!
What they need is someone who's curious about them. Someone who takes the time to understand their experiences, recognise their strengths and help them discover what works for their brain.
That's why, in my coaching sessions, your teen is the client.
Of course, you might have a few things you'd love them to work on (perhaps even a list!). And I completely understand that.
But I've found that when teens have a genuine say in what they're working towards, something important happens.
They become more interested, more involved and more willing to explore what might help.
It's the little break throughs that make a big difference.
Sometimes, the biggest changes begin with a teen understanding something about themselves that they've never quite understood before.
Three moments that help your teen see themselves differently.
"Ohhh, so THAT'S why!"
Understanding their ADHD
That moment when a teen begins to understand why getting started, staying focused or managing time can feel so difficult.
Instead of wondering why they find certain things hard, they're beginning to understand their ADHD and discover what might actually help.
And suddenly, things start making a little more sense.
"Wait, I'm actually good at that!"
Recognising their strengths
Sometimes teens are so focused on what they find difficult that they overlook all the things they're already doing well.
Through coaching, they begin recognising their strengths, noticing their progress and discovering what makes them, well, them!
And little by little, they begin seeing themselves differently.
Hey, that actually worked!"
Discovering what works
Finding a way to get started on homework, remember something important or make an everyday task feel a little easier.
It might be a visual reminder, a five-minute challenge or a strategy they've come up with themselves.
And the best part? They're discovering that they can find ways to make things work for them.
Don't just take my word for it!
Every teen's ADHD journey is different, and so is their coaching experience.
But there's something really special about hearing from parents who've watched their teen begin to understand themselves, grow in confidence and feel genuinely supported.
Here's what a few parents have shared about their teen's coaching with Thriving Minds Coaching.
Confidence and happiness
"He's so much happier now.”
“However Trudy weilds her magic it works!”
Trudy coached my 15-year-old son for six months, and the change in him has been incredible. He looked forward to every session with Trudy, even the ones that started at 7 am! He's so much happier now, thinking proactively about how he wants to approach school, and his confidence has grown immensely. We can't thank Trudy enough for her support and guidance!
Tina
Mum of Sam, Age 15, Melbourne
Understanding their ADHD
“Trudy is an amazing coach!”
She took the time to meet the whole family. Trudy has really helped my daughter with learning about how her ADHD affects her individually and how to manage it. Trudy is one of those rare precious school teachers that are so good with kids that you just want to bottle them. She goes above and beyond.
Kath
Mum of Jenna, Age 13,
Feeling seen, heard and understood
“Trudy sees my son for exactly who he is.”
My son would come away from every single session with Trudy with a huge smile on his face. They connected in a meaningful way and he felt seen and heard and understood. Trudy is a gift to our kids, she is fun and sparkly and I would highly recommend her to anyone seeking a guiding light and mentor on their ADHD journey.
Em
Mum of Mahia, Age 13, New Zealand
One-on-One ADHD Coaching for Teens
Getting started is easier than you might think.
Step 1: Let's have a chat
Book a free 15-minute call. Tell me a little about your teen, what's happening and what you're hoping coaching might help with.
Step 2: Your teen and I get to know each other
We start with relaxed, engaging sessions where your teen learns about their ADHD brain, discovers their strengths and begins building trust.
Step 3: Your teen and I find what works
Together, we explore practical strategies based on what matters to your teen, with opportunities to involve you when they want your support.
Help your teen thrive.
Book your free 15-minute call and let's chat about your teen, what support they might need and whether ADHD coaching feels like the right next step for them.
STILL NOT SURE?
Let's make sure coaching feels right for your teen.
Every teen is different, and finding the right support matters. Here are a few things worth considering before we begin.
Your teen wants things to feel a little easier.
Every teen is different, and finding the right support matters. Here are a few things worth considering before we begin.
They're curious about discovering how their ADHD brain works.
They're interested in understanding their strengths, what makes certain things feel tricky and why their brain works the way it does. They don't need to know much about ADHD yet. That's something we'll explore together!
They're ready to share their thoughts and experiences.
They don't need to know exactly what they'd like help with. Just a willingness to talk about what's going well, what's feeling tricky and what they'd love to feel a little easier in their everyday life.
They'd love to discover strategies that work for them..
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They'd love to feel more confident and independent.
mThey're ready to discover what they're capable of, make more decisions for themselves and feel proud of the progress they're making, knowing support is always there when they need it. i
They're excited to have a say in their coaching journey.
They're ready to explore what matters to them, share their ideas and take the lead in choosing what they'd like to work on, at their own pace.t w bullets, italics or bold, and add links.
STILL wondering?
Coaching might not be the right fit just yet if...
Here are a few things to consider when deciding whether your teen is ready for coaching and whether it's the right support for them. Timing can make a big difference.
Your teen is only a little interested in coaching.
Coaching works best when teens are genuinely interested and want to be there. If your teen isn't quite ready to make that commitment, that's absolutely okay. It might simply mean now isn't the right time.
Your teen isn't ready to actively participate.
Coaching is a collaborative process. Teens need to be open to learning about themselves, reflecting on their experiences, sharing their thoughts and insights, and exploring new strategies. They don't need to have all the answers, just a willingness to get involved.!
You're hoping for some extra support with everyday responsibilities.
I completely understand! Those constant reminders can be exhausting. My role is to help your teen discover strategies that work for them, rather than becoming another person telling them what to do.
You're both hoping things will feel easier straight away.
Wouldn't that be lovely! Some teens experience little wins quite quickly, while other changes take more time. We work at your teen's pace, building understanding, confidence and practical skills along the way.
Your teen is looking for someone to give them all the answers.
Coaching isn't about me telling your teen what to do. It's about getting curious together, exploring possibilities and helping them discover their own solutions. Their ideas, opinions and involvement are an important part of the process.
Your teen will do one-on-one coaching mainly because you want them to.
I completely understand wanting to find the right support for your teen. But coaching works best when it's something they want for themselves, rather than something they feel they're expected to do.
If you're not sure whether parent coaching might be the best place to start before your teen begins their own coaching?
That's absolutely fine! Let's have a chat and work out together what might be most helpful for you and your teen.
Imagine Your Teen Beginning to See Just How Capable They Really Are.
Through One-on-One ADHD coaching, your teen can begin to...
Understand how their ADHD brain works and discover what helps them thrive.out who they are.
Recognise their strengths and feel more confident in who they are.out who they are.
Find practical ways to get started on tasks, even when motivation is hard to find.ut who they are.
Build planning, organisation and time management skills that work for their brain.
Learn to recognise and navigate big emotions with greater self-awareness. who they are.
Feel less overwhelmed by schoolwork, responsibilities and everyday demands.
Develop strategies to manage distractions and switch between activities.
Become more comfortable asking for help and communicating what they need.
Become more comfortable asking for help and communicating what they need.out who they are.
Take small steps towards greater independence, with support that works for them.
Begin to notice their progress, celebrate their wins and feel good about themselves.oout who they are.
And for you as their parent?
The reassurance of knowing your teen is developing their own understanding, tools and confidence to navigate everyday life.
If you have a question you'd love to have answered, I'd love to hear from you.
I'm here to help you and your family navigate this journey with confidence and clarity. Click the button below and it will take you straight to a quick form where you can ask your question.
I'll get back to you as soon as possible.
FAQs
Find answers to commonly asked questions about ADHD coaching for teens
What happens in an ADHD coaching session?
We set clear goals: I help teens define achievable goals that are realistic and specific to their needs, so they have a direction to work toward.
We create tailored strategies: Together, we develop practical tools to manage ADHD-related challenges like focus, organisation, time management and emotional well-being.
We highlight their strengths: I focus on what they’re naturally good at and use those strengths to create personalised solutions for the obstacles they face.
We build skills: I teach them essential executive function skills, such as planning, prioritising tasks, and managing their time effectively.
We reflect and stay accountable: Each session, we review their progress, celebrate their wins, and identify areas for growth to keep them on track.
How long is each coaching session?
Each coaching session goes for 45 minutes.
What are your qualifications?
I have a degree in education and a diploma in teaching, with over 25 years of experience as a teacher and literacy intervention specialist. I completed my ADHD coach training at The International ADHD Coach Training Center, an ICF Accredited Coach Training Organization. I'm also an associate member of AADPA (Australian ADHD Professional Association), which keeps me connected with the latest research and best practices in supporting individuals with ADHD
Will I receive updates on my teen’s progress?
ADHD coaching sessions are confidential between your teen and me. However, there will be times when your teen may need your support with implementing the strategies we’ve planned. Coaching is designed to complement other forms of support but isn't a substitute for professional medical advice, diagnosis, or treatment. My role is to help your teen develop practical strategies and behaviours to manage their ADHD more effectively and confidently.
How will ADHD coaching help my teen?
Improves focus and organisation: Coaching helps your teen develop tools to stay organised and focused on tasks, both at school and home.
Builds time management skills: Your teen will learn how to better manage their time, set priorities, and meet deadlines more effectively.
Boosts confidence: Coaching encourages your teen to recognise their strengths and use them to overcome challenges, building self-confidence.
Supports emotional regulation: Teens learn strategies to manage emotions like frustration, overwhelm, and anxiety in a healthy way.
Encourages self-advocacy: Coaching empowers your teen to communicate their needs, ask for help, and take ownership of their ADHD management.
How many one-on-one coaching sessions do you recommend?
This is a great question! It's a bit tricky to answer because every teen is unique, with their own set of challenges and strengths. On average, most of my teen clients benefit from around 20 weekly one-on-one sessions to start with. After that, we usually move into fortnightly sessions as they begin to feel more confident and develop their skills. However, the exact number of sessions will depend on your teen's individual needs and progress.
How can I describe what ADHD coaching is to my teen?
A coach is...
Someone who listens, celebrates your wins, and helps you work through challenges.
Always in your corner, offering support and encouragement as you navigate school and life.
Your partner in figuring out ways to stay organised, build confidence, and make homework, friendships, or school feel a little easier.
There to help you find what works for you, so you can feel more in control and ready to tackle things one step at a time.
A coach is about making things less overwhelming and helping you see what’s possible!
What’s the difference between an ADHD Life Coach, Psychiatrist, Psychologist, and Counsellor?
What does an ADHD Life Coach do?
An ADHD Life Coach (that’s me!) supports teens with the practical, everyday challenges of ADHD. Coaching focuses on:
*Executive function skills
*Study habits and homework systems
*Emotional regulation strategies
*Motivation, consistency, and routines
*Time-management and organisation
*Confidence, strengths, and self-advocacy
*Coaching is future-focused, skills-based, and highly practical.
We work together to help your teen take action, problem-solve, and build momentum, not analyse the past or diagnose anything.
An ADHD coach doesn’t treat mental health conditions, but we do work alongside health professionals when needed.
What does a Psychiatrist do?
A psychiatrist is a medical doctor who:
*Diagnoses ADHD and other neurodevelopmental or mental health conditions
*Prescribes and manages medication
*Monitors symptoms, side-effects, and pharmacological treatment
*Psychiatrists look at ADHD from a medical and diagnostic perspective.
They don’t typically provide weekly support, coaching, or practical tools, but they’re essential when medication is part of the teen’s treatment plan.
What does a Psychologist do?
A psychologist focuses on mental health, emotional wellbeing, and therapeutic support. They can:
*Assess for ADHD (depending on training)
*Provide therapy for anxiety, depression, trauma, self-esteem, etc.
*Support emotional development and coping patterns
*Help teens work through past experiences
*Offer behavioural or cognitive-based therapies
Where coaching is action-oriented and strategy-based, psychology tends to be therapeutic and insight-focused.
What does a Counsellor do?
A counsellor provides a safe space for teens to:
*Talk through worries, emotions, relationships, or situations
*Build self-understanding
*Process challenges
*Receive emotional support
Counsellors focus on wellbeing, reflection, and coping, rather than structured ADHD-specific strategies or education.
Do you use IFS (Internal Family Systems) with teens during coaching?
Yes, I can offer gentle IFS-informed guidance with teens when it feels appropriate and when they are open to it. It’s not something I use in every session, but if a teen is curious about understanding what’s happening inside them, I’ll sometimes ask:
“Would you like to get to know the part of you that procrastinates?”
“Do you want to explore the part of you that gets overwhelmed by time?”
“Would it help to understand the anxious part that shows up at school?”
This approach can be incredibly empowering because it helps teens separate who they are from what they struggle with.
Teens often assume they are the problem, that they’re lazy, failing, or not trying hard enough.
IFS helps them see something different:
➡️ They are not the procrastination.
➡️ They are not the anxiety.
➡️ They are not the overwhelm.
Those are simply parts of them that are trying to protect, soothe, warn, or help in some way.
When teens learn to understand these parts with curiosity instead of shame, something shifts:
*Shame softens
*Confidence grows
*They become more compassionate toward themselves
*They develop emotional awareness
*They feel calmer, more in control, and less alone inside their minds
IFS gives them a way to understand why they react the way they do, and that creates space for change, choice, and self-leadership.
Find a day and time and book a call with me (click on the calendar below)
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