What to Expect in Your First Session
Starting something new is hard when you have ADHD, so let’s take the mystery out of your first ADHD coaching session in Bristol.
Before the session
You will usually have a short discovery call first. It is a chance to ask questions and check we are a good fit. Then you will receive a simple intake form about your goals, what is working and what is not. There is no need to prepare perfectly. Rough notes are fine.
What happens in the first session
We get to know you. Your strengths, your challenges and what a good life looks like for you.
We set clear goals. Not vague ones like “be more organised”, but specific, motivating targets.
We find the sticking points. Where do mornings fall apart? Why do emails pile up?
We choose one or two small first steps. Coaching works through small, repeatable changes.
Where do sessions take place?
Sessions can be in person in central Bristol or online from the comfort of home.
What you will leave with
A short action plan, a clear sense of what we are working on and a first small experiment to try. Between sessions you can message me for accountability if that is part of your package.
What if I forget, cancel or feel I am doing it wrong?
That is normal with ADHD and nobody is judging. Part of coaching is designing support around exactly those moments.
How to prepare for your first session
You do not need to do any homework, but a few light preparations help you get more from the hour:
Jot down your top three frustrations. For example: “I am late for everything”, “I cannot start work emails”, “my house is overwhelming”.
Think about what a good outcome looks like in three months. What would be different?
Note what has helped before, even briefly or partially.
Gather your tools. Have your calendar, phone or planner to hand so we can look at how you currently manage time.
Find a quiet spot if we are meeting online, and keep your phone on silent.
If you cannot do any of this, that is fine. We can work it out together in the session.
A typical 60-minute session structure
While every session is tailored to you, the first usually runs something like this:
First 10 minutes: a relaxed welcome, how you are feeling, and a recap of why you are here
Next 20 minutes: exploring your day-to-day challenges and what you want to change
Next 20 minutes: choosing priority goals and brainstorming strategies
Final 10 minutes: agreeing small, realistic next steps and how you will remember them
Later sessions begin with what happened since last time, celebrate any progress, work through obstacles and agree the next experiment.
Common worries about starting ADHD coaching
“What if I turn up and cannot explain myself?” That is very common. Coaches are used to people whose thoughts jump around. I will ask clear questions and help you organise your thinking.
“What if I do not do the tasks?” You will not be told off. If something did not happen, we get curious about why and redesign the plan. That information is useful.
“What if I am not ‘ADHD enough’?” There is no entry test for coaching. If you recognise yourself in the struggles described, coaching can be useful.
“Will I have to talk about my childhood?” Only if you want to. Coaching focuses mainly on the present and future. If deeper emotional work seems needed, I may suggest speaking to a therapist as well.
Support between sessions
Most change happens between sessions, not during them. Depending on the package, support might include:
A written summary of your agreed actions
Check-in messages or short accountability emails
Shared notes or a simple tracker
Reminders for the key tasks you chose
How many sessions will I need?
Some people come for a focused burst of three sessions to sort a specific problem, while others prefer ongoing support over six months or more. We will review progress regularly and you can decide how long to continue. There is no pressure to commit beyond what feels right.
Questions I might ask in your first session
To get a good picture of your situation, I usually ask open questions such as:
What brought you to coaching now?
What does a typical day or week look like for you at the moment?
Where do things tend to go well, and where do they fall apart?
What have you tried before, and what happened?
If things were noticeably better in three months, what would be different?
What would help you feel supported in this process?
You are welcome to share as much or as little as you like. You are always in charge of what we talk about.
An example first-session action plan
To make this concrete, here is the kind of small, practical plan someone might leave with.
Goal: stop missing morning meetings
First experiment: set two alarms, one to start getting ready and one to leave
Support: put keys and bag by the front door the night before
Check-in: text me on Wednesday to say how it is going
Review: talk through what worked at our next session
Notice how small it is. Tiny, specific steps are much easier to start than big resolutions.
Access and sensory needs
If you have sensory sensitivities, mobility needs or anything else that affects how you take part in sessions, please tell me beforehand. Online sessions can be done with the camera off, and in-person sessions can be adapted for lighting, noise, seating or walking pace. The aim is for the setting to help you think, not make things harder. How to tell whether coaching is working
Progress is rarely a straight line, but you might notice:
Fewer “panic” moments around deadlines or appointments
More days when you start tasks without a battle
A calmer, kinder way of talking to yourself
Better awareness of what drains and restores your energy
Tasks you used to avoid beginning to feel manageable
We will check in regularly on how you feel it is going. If it is not working, we will change the approach or talk honestly about whether something else would suit you better.
Book your free discovery call for ADHD coaching in Bristol.