Adult ADHD coaching online

Are you feeling scattered and overwhelmed? Do you struggle with time management and organisation? Are you ready to work with (rather than against) your unique, creative, neurodiverse brain?

Photo of Steffi Christie ADHD coach waving hello

Kia ora! Hello!

I’m Steffi, an adult ADHD support specialist in New Zealand. Through my affordable online ADHD coaching sessions for adults, I help people like you get stuff done, enjoy life, gain confidence and value themselves.

I help calm the chaos, so you can:

do more of what matters
be less stressed
use your strengths
feel good about yourself

You can book a free introductory chat with me, to talk about your ADHD support needs. Or you’re welcome to get in touch and tell me about your situation and what you hope I can help with.

Free intro chat

ADHD coaching

I offer ADHD support tailored to your unique needs and the specific outcomes you want in your life. I charge $110 NZD for a 50 minute session, with discounted packages available. You can learn more on my Frequently Asked Questions page.

I help people live well with adult ADHD. I also help people who don’t have an ADHD diagnosis, but relate to many ADHD-type challenges. As an ADHDer myself, I truly get it! I’m a trained ADHD coach and am always learning. And my wide experience and training in helping people means I can meet you wherever you’re at, without judgement.

You too can learn ADHD-friendly strategiesto support your executive functioning, take care of big feelings, build healthy habits, start or finish projects, or manage your time.

ADHD coaching

ADHD tools

New: Your Adult ADHD Study Guide

You can download this guide to help you succeed in your studies!

Adult ADHD Study Guide

ADHD tools

ADHD task support: The Ta-Da! list

The Ta-Da! list is a tool to support positive emotion, interest, and motivation. It makes progress visible. These things all support the ADHD brain at work. If I don’t feel good when I’m working, I build up resistance to it. When I find small frequent ways to feel good, I stay engaged, and circle back to my chosen actions. The Ta-Da! list is rewarding and grounding. This blog post shows you how to try it for yourself.

How to exercise with ADHD

If you’ve got adult ADHD and you feel frustrated at not being able to get yourself to exercise, this blog post shares an ADHD-friendly strategy to help you. It includes ways to reframe exercise so you feel better about it, explains how to choose what to do, and shares a downloadable printout that will help you remember to do it. Best of all, it’s not asking you to turn into a different person - I want you to enjoy moving every day, exactly as you are!

No-fail meditation for ADHDers

Meditation works wonders for the adult ADHD brain. But many of us are pretty convinced that it’s impossible for us personally. So I’ve written up a guide to meditating with ADHD, with a whole lot of tips and short ADHD-friendly meditation techniques. I want you to have the benefits of a doing little meditation regularly, so I hope I talk you into giving it a go!

ADHD procrastination: Find a way to Do Something

As an adult with ADHD, you may find you often get stuck in procrastination. There’s a way to break this that you have probably found by accident many times: Find a way to do something! To speed up the process, here are 5 steps to help you do this, and get unstuck. ADHD procrastination makes us miserable, but we can intentionally learn how to get started with ADHD, and feel better sooner.

7 ways a whiteboard helps with adult ADHD

Whiteboards aren’t pretty or cool. They don’t feature in home decor magazines and they aren’t able to be made perfect. They’re fast to use, messy, and constantly changing. This makes them a great tool to help you to do what you want to do.

When I work with clients on systems, planning and organisation, often the thing that clicks into place and is sustainable involves a whiteboard. That doesn’t mean that just owning a whiteboard is going to help. It has to fill a gap, and you’re going to need to work out what gap it can fill. This blog post is here to help you to do this.

Accountability and ADHD: what works?

Accountability sounds serious and cold and productive. I’m not any of these things. I won’t tell you off, kick your butt, or ‘hold you accountable’ in the classic sense. I will be honest with you, reflect back to you what you told me in the past, and encourage you. I’ll help you improve the supports you put in place that lead to you doing the things you want to do. In my experience, this is what truly helps people with ADHD-type brains to do what they want to do.

How to manage ADHD overwhelm

This is a way to help you manage adult ADHD overwhelm. It helps you to work out when you’re at risk of getting overwhelmed, to learn the signs that it’s happening, and to make a plan for what to do when you start getting overwhelmed. Then you can use that plan to cool your brain down, before you get too overwhelmed to be able to help yourself.

Help, I’m spacing out! ADHD support tools for a scattered day

For me, being spaced out is like being tossed along in a sea of moments, without an anchor. This article will help you navigate your responsibilities on a spaced out day. This is something that can happen with adult ADHD, so let’s get some strategies to help!

ADHD body doubling

Body doubling is an ADHD support strategy that helps you to do the things you’d usually avoid, by working at the same time as somebody else. Here’s how to body double, in person or online, including how to set it up, when to use it, how it works, and who you could try it with.

How to START: a tool for ADHD procrastination

Getting started on a task can be hard when you have ADHD. Here’s some tips for getting started, and a tool that I use many times a day when I get stuck in procrastination.

It’s hard to trust yourself when you have undiagnosed ADHD

“Perfection isn’t a prerequisite for self-trust… It’s consistency in another form: knowing that I do my best, learn from my mistakes, practice honesty, and pull through most of the time. Understanding my version of ADHD has transformed my ability to trust myself.”

Celebrating helps the ADHD brain

Celebrating feels good! Feeling good increases motivation. This technique trains you to reward yourself frequently by celebrating throughout your day - naming what you did and choosing to feel good about it. This technique is especially useful for ADHDers who struggle with the idea of celebrating anything less than perfection.

ADHD time management secret: Clocks

A crucial part of adult ADHD time management is actually knowing what time it is. Time is something that we often need to have a sense of: it helps us to orient ourselves within our day. Is it time to get up, to get dinner ready, to get back to work, to start winding down? Who knows? I do, now, because of clocks.

Show your ADHD brain how tiny that 5-minute task is

Sometimes you have a little task you want to do...but you put it off day after day after day...and then when you finally do it, it takes 5 minutes, leaving you to wonder why you wasted all that energy feeling bad about procrastinating on it. Using this technique, I get to jump to the 'DONE' state on that task without even having to procrastinate for weeks!

6 tips for using timers to help adult ADHD

Why do I use timers? Because they focus my brain, allow me to get started, and assure me that soon I’ll be able to stop if I want. They create a container that holds my attention, letting me move forward and keeping procrastination at bay. Here’s some ways to use timers to help adult ADHD.

ADHD work life hack: Make the task easier

For adult ADHDers, it's common to procrastinate on doing a task because it feels too difficult. (Or impossible, even.) But what if the problem isn't you or your character? Don't go changing. Change the task instead - find a way to make it easier!

ADHD strategy review

This ADHD strategy review will help you to identify and to take action to improve the ways you manage your ADHD. This can be done across whatever areas of life that matter right now, from eating to medication to your work life. It's a simple, practical process that will help you make small changes to get big results over time.

ADHD procrastination tip: Change your spots

If a task feels too difficult, it's probably because you haven't made it easy enough yet. If you have a desk/book/computer-based task that you want to do, and you're wanting a bit of extra oomph to get into it, a very simple way to help yourself is to go somewhere else to do it.

PICK FUN: 7 hacks for ADHD motivation

You can ‘get motivated’. Or you can make the task itself more motivating! To do this, we can add: Passion, Interest, Challenge, Keenness, Fun, Urgency, or Newness. This helps us to be more attracted to the task, and that makes the task easier to do.

My ADHD superpowers: when do they get here?!?

Your ADHD superpowers are like having a big magic stash of cash money hidden under your bed. It’s only useful if you remember to use it! Once you know what your ADHD superpowers are, you can set things up so that they’ll be prompted into action.

Better goals for ADHDers?

Goals can go jump in the lake! ADHDers can support their executive functions through structure, motivation and positive emotion, so they can do what they want.

The relaxing magic of the jot-down book

For adults with ADHD, it can be exhausting trying to remember all the things we want to do now, later, or at some point. The jot-down book helps you to support your executive functions through being an external aid to memory. It’s simple to run, and lets you feel more relaxed and less anxious. And it helps you to get the important things done!

Quit trash-talking yourself

Lots of people put themselves down when talking to others. In people with ADHD, this habit can be especially compulsive and brutal. Here’s a way to quit trash-talking yourself, which can help you feel better about yourself too.

How to choose ADHD strategies that stick

They say that ADHD often isn’t a problem with KNOWING what to do; it’s a problem with actually DOING it. So technically that makes it a problem of knowing how to GET yourself to do what you want to do! Here are 4 steps that can help you to choose a new self-management strategy that will actually stick.

6 steps to a new mindset

You can actively choose a mindset that serves you, using these practical steps. This helps you move past self-limiting beliefs and choose what you want in your life.

First aid for ADHD burnout

Here is a tool to help you when you’re struggling with the pressure and overwhelm of ADHD burnout. You can bring yourself back from the edge, and in this way let your nervous system recover more quickly.

ADHD 2.0

ADHD 2.0 book review - my favourite highlights.

How to cool down when you’re wound up

When we’re wound up, we’re more at risk of self-destructive behaviours. Our ADHD symptoms are likely to get worse (including on the following days). And it just generally feels yuk. So what are some ADHD-friendly ways to cool down a nervous system?

Overcome procrastination by untangling The Knot

By untangling The Knot, you can often overcome procrastination and move forward with complex tasks - and feel so much better.

Testimonials

Steffi is a fantastic ADHD coach — flexible, practical, and incredibly relatable. She really listens and meets you where you’re at, then helps turn overwhelm into clear, doable steps. Her solution-focused approach makes progress feel achievable rather than exhausting. I always feel heard, supported, and more confident after working with her.

Claire S
Helped so much with my time management - I actually understand how to be on time now!

Helen H
Since working with Steffi, I've noticed a real shift in how I approach things. I'm much kinder to myself, feel far less overwhelmed, and find it much easier to step back and prioritise what actually matters in the bigger picture. I would highly recommend Steffi to anyone looking into coaching!

Michael B
I have dyslexia and when confronted with "detail' and technology I have typically reacted by getting anxious and shutting down. Steffi's style and approach has helped me (in a fun and positive way) understand my reactions and behaviors. She has encouraged me to play and explore with technology- in a way that works with my thinking style. I have started to willingly experiment and design my own tactics for mastering technology and organizing myself- I am now enjoying breaking 'things' down into logical sequences and I am feeling much calmer and grounded. I have now started applying the tactics I have learnt in other areas of my life.

Sandra M
Steffi has been so helpful and supportive. I learnt a lot about my ADHD, how to celebrate the positive parts, and mitigate the negative parts. Steffi is a great listener, very inclusive, and made me feel like I'm not broken, just different.

Stef M
Our conversations supported me as I went through the process of diagnosis & I’ll forever be grateful 🙏🏼 At 57, my intense symptoms & subsequent diagnosis of combined-type ADHD & dyscalculia left me indescribably confused about how to move forward again. Steffi’s kind & gentle (& tbh also sometimes slightly hilarious) way of sharing her ideas & experience is helping me figure out new strategies for managing aspects of my life that have always been difficult - like money & sleep. I especially value how she’s my ND cheerleader, reminding me how far I’ve come but also holding me accountable whenever I need that 🩷

Kathy M
Talking with Steffi was so helpful for me while I was navigating the idea of having ADHD and what that might mean for me. She always made me feel at ease and had a wealth of knowledge on useful strategies for coping with the effects of ADHD in my daily life (several of which have stuck and made a big difference for me). I really appreciated her friendly, non-judgmental style and felt like I was in very safe hands. I have finished a block of 6 coaching sessions but will probably book in more at some point when I feel I need some more strategies :)

Olivia T
Steffi is amazing to work with. She's got in-depth experience and understanding of how to work with our brains and get them to work for us. Coaching with Steffi has helped me face some really challenging fears, break through so many limiting beliefs, and establish new useful patterns. My writing career is now going spectacularly well and I know I would have struggled so much without her help. It has made a world of difference!

Isa R
Steffi really helped me work through a project I'd been stuck on for a very long time. Very professional and friendly in her approach with lots of great tips and suggestions. Her ability to motivate and support is exceptional. Highly recommend.

Rachael M
I was a late diagnosis for ADHD which explained the great challenge I experienced with past academic tasks and planning ahead. Over the course of 6 sessions with Steffi they offered an extensive range of practical strategies that improved executive functioning and my ability to complete writing and revision. Their gentle, empathetic and non-judgmental approach meant I could feel comfortable sharing difficulties and be my authentic. I highly recommend their services!

Robert K

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Adult ADHD coaching online

ADHD coaching

ADHD tools

New: Your Adult ADHD Study Guide

Helped so much with my time management - I actually understand how to be on time now!

Since working with Steffi, I've noticed a real shift in how I approach things. I'm much kinder to myself, feel far less overwhelmed, and find it much easier to step back and prioritise what actually matters in the bigger picture. I would highly recommend Steffi to anyone looking into coaching!

Steffi has been so helpful and supportive. I learnt a lot about my ADHD, how to celebrate the positive parts, and mitigate the negative parts. Steffi is a great listener, very inclusive, and made me feel like I'm not broken, just different.

Steffi really helped me work through a project I'd been stuck on for a very long time. Very professional and friendly in her approach with lots of great tips and suggestions. Her ability to motivate and support is exceptional. Highly recommend.

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hello@steffichristie.com