ADHD Coaching in California

ADHD Coaching & Executive Function Support in California

ADHD can make life feel chaotic, overwhelming, or frustrating — especially when you’re doing everything you can to “keep up” but still feel behind. Many adults in California have lived years without realizing ADHD was part of the picture. Others were diagnosed young but never received the support, tools, or strategies they truly needed.

I’m Erin Oden, LCSW, a Certified ADHD Therapist providing ADHD coaching and executive function support for adults throughout California. This page will help you understand how coaching-informed therapy works, what executive function skills actually are, and how online support can help you build a life that finally feels manageable.

What Is ADHD Coaching?

ADHD coaching focuses on the practical, daily-life skills that ADHD tends to disrupt. While therapy explores emotions, patterns, and underlying challenges, coaching zooms in on:

• Routines

• Organization

• Follow-through

• Planning

• Time management

• Motivation

My approach combines both — clinical therapy + evidence-based ADHD strategies — so you get the benefit of emotional support and real-world tools.

This hybrid model is especially effective for adults who have:

• Trouble starting or finishing tasks

• Difficulty focusing or staying organized

• Chronic procrastination

• Emotional overwhelm

• Shame around productivity

• Inconsistent routines

• Time blindness or forgetfulness

• Difficulty managing work or home responsibilities

Understanding Executive Function

Executive function refers to the mental skills that help you plan, prioritize, focus, regulate emotions, and get things done. Many adults with ADHD struggle with:

Planning & Prioritizing

Knowing what to do first or how to break big tasks into small steps.

Time Management

Underestimating or overestimating how long something will take, or losing track of time entirely.

Working Memory

Keeping track of details, dates, appointments, or steps in a task.

Organization

Managing clutter, creating systems, or staying consistent.

Task Initiation

Struggling to start, even when you want to.

Emotional Regulation

Feeling overwhelmed, frustrated, or ashamed when something doesn’t go as planned.

Follow-Through

Getting halfway through tasks and abandoning them, or starting many things at once.

These challenges aren’t character flaws — they’re part of how the ADHD brain functions. Coaching helps you work with your brain, not against it.

Signs You Might Benefit From ADHD Coaching

ADHD coaching helps adults who:

• Feel overwhelmed by daily responsibilities

• Want better routines and structure

• Have trouble keeping their home or workspace organized

• Struggle with perfectionism, procrastination, or avoidance

• Feel frustrated by inconsistent motivation

• Feel like they’re “always behind”

• Get stuck in mental or emotional spirals

• Are successful in some areas but chaotic in others

• Have big goals but can’t break them into steps

If any of this sounds familiar, coaching-informed therapy can help you build confidence, clarity, and control in your daily life.

What ADHD Coaching Looks Like in Sessions

Every session is tailored to your goals, but most include:

• Practical strategies you can apply immediately

• Tools for planning and prioritizing

• Accountability and follow-through

• Emotional support for frustration or shame

• Skills for managing overwhelm

• Techniques for staying focused

• Systems that fit your brain, not someone else’s

We also explore the emotional side of ADHD — the burnout, self-doubt, pressure, and masking that often comes with it. You’ll learn to understand your patterns instead of judging them.

Coaching Tools You’ll Learn

Some of the tools we may use include:

• Time-blocking and schedule design

• Breaking tasks into micro-steps

• Managing distractions

• Building routines that actually stick

• Creating organization systems customized for your brain

• Using rewards, momentum, and dopamine intentionally

• Emotional grounding and nervous system regulation

• Restructuring “all or nothing” thinking

• Systems for emails, paperwork, chores, and tasks

• Approaches to motivation that work for ADHD

It’s not about being perfect — it’s about finding tools that work for you.

ADHD, Anxiety & Depression

Many adults with ADHD also experience anxiety or depression, especially after years of trying to keep up with demands that feel overwhelming. You might feel:

• Constant worry

• Fear of failing

• Shame around productivity

• Low motivation

• Exhaustion from masking

• Chronic stress

Because I provide therapy and coaching strategies, we can address both the practical and emotional sides of ADHD.

ADHD & Trauma

Trauma can amplify ADHD symptoms — and ADHD can make emotional processing harder. EMDR can help reduce:

• Emotional reactivity

• Hypervigilance

• Shame and self-blame

• Nervous system overwhelm

• Fear responses

Combining EMDR with coaching creates a powerful path toward long-term stability.

Online ADHD Coaching in California

Online sessions allow you to get support from anywhere in California — Los Angeles, Orange County, San Diego, Bay Area, Sacramento, Central Valley, or anywhere else.

Benefits of online ADHD coaching include:

• No commute

• More flexibility

• Meeting from your home or office

• Easier scheduling

• Comfort in your own environment

• Higher consistency

Telehealth is secure, confidential, and evidence-based.

Insurance & Payment

I am in-network with:

• Aetna (California)

• UnitedHealthcare and subsidiaries (California)

• Lyra Health (EAP)

Private pay is also available in all states using debit, credit, or HSA/FSA. Out-of-network superbills are provided upon request.

Start ADHD Coaching in California

If ADHD is making daily life harder than it needs to be — or if you’re ready for tools that actually work — you don’t have to figure it out alone.