For Professionals with ADHD
Stop procrastinating on your most important tasks without relying on guilt, shame, or hustle
And the harder they try—the more things matter—the harder it is to actually do the thing.
You can know exactly what to do, but if you don’t have the right tools you’ll keep waiting until the last minute.
This is where coaching can help.
Most ADHDers don’t procrastinate because they are lazy.
You’ve done the work.
You’ve listened to the podcasts, read the books, watched the TikToks
You’ve tried apps and paper planners
And what did that get you?
Still wasting hours a day in productive procrastination or doom scrolling
An inbox full of messages you’re avoiding
Working late and on weekends to meet deadlines
Not feeling in control of your time or your life
Here’s the truth
It’s not your work ethic. It’s not your job.
It’s a system that looks good when you build it, but falls apart the moment you actually have to start.
Because it assumes you’ll do the thing as soon as you sit down at your desk.
And then you’re stuck on the treadmill of scrambling because you’re behind, burning out, and being late on the next thing.
Most advice about productivity—especially on social media—is created for neurotypical people
It assumes that the problem is a lack of organization, schedule, or accountability
High-achieving ADHDers try the obvious fix—routines, schedules, systems. But either the solutions only work for a short time or they don’t work at all.
They keep trying to make the system work by white knuckling through. Eventually that creates even more avoidance.
Meanwhile they are getting further behind and more burnt out.
In real life, the problem usually isn’t the obvious one:
-
A WFH accountant would sometimes take hours to start work in the morning
What she thought she needed
More discipline to stick to a morning routine.Actual problem
She was forcing herself to do a full workout even on low-energy days.Why it caused procrastination
It was draining her mentally and physically before she even started work. -
A freelance designer was always getting things done at the last minute
What he thought he needed
A strict daily schedule.The actual problem
He was trying to mentally track three different to-do lists, plus random other tasks that were not written down.Why it caused procrastination
It was too much work to figure out what the highest-priority project was, so he would work on whatever was the most interesting. -
A software engineer kept procrastinating on “simple and boring” work tasks
What she thought she needed
External accountability.The actual problem
The tasks actually weren’t simple. They weren’t difficult, but they required a lot of working memory.Why it caused procrastination
She avoided them because they made her feel like there was something wrong with her. -
A project manager kept letting emails pile up in her inbox.
What she thought she needed
A better system for tracking and organizing emails.The actual problem
She had a hidden belief that she had to keep everyone happy, even when she was delivering bad news.Why it caused procrastination
She would obsess over getting the wording exactly right.
Note: These examples are anonymized composites based on real coaching conversations. Identifying details have been changed or removed, and all coaching sessions are completely confidential.
This might be right for you if…
You know what to do, but you can’t seem to start until deadline panic kicks in.
You’re willing to experiment, try different approaches, and do a little honest reflection.
You’ve tried to DIY your way through it, and you’re ready for more support.
You’re motivated, but you can’t seem to make your habits stick.
Things look fine on the surface, but it’s getting harder and harder to keep up.
Stop Procrastinating at Work 12-Week Intensive
Beta Cohort ($0)
What you get…
8x 50-minute coaching calls. We will figure out the root cause of your procrastination. You’ll leave feeling supported, understood, and with a concrete next step.
4x 20-minute check-ins. For between-session support. Clarify concepts and help you get back on track.
Optional daily Slack support. If you need a little extra accountability or just a reminder to try the thing. You’re not on your own.
Time blocking workshop. In this interactive session we’ll talk about why time blocking is so useful for people with ADHD, how to make it most effective, and what tools are most helpful.
Emotional regulation toolkit. Often anxiety, boredom, or shame can derail us from starting a task. We will practice emotional regulation in our coaching sessions. This toolkit will give you what you need to practice on your own.
Twice-weekly body doubles. Bring your stickiest tasks. Use a little positive peer pressure to get things done.
Book a call
The first step is a 50-minute fit call.
Bring one thing you’ve been procrastinating on and we will find the blockers together.
You can experience coaching firsthand and then decide if you want to participate in the beta.
Why am I doing this?
I struggled with procrastination for years. It cost me job opportunities, damaged friendships, and ruined my self-esteem. I want to give other people the tools I wish I had.
I have 2 free beta spots remaining, to test this new format.
I’ll send quick multiple-choice feedback surveys every 4 weeks.
If you have a good experience, I would appreciate referrals or a testimonial.
What can you expect?
No pressure. This is not a sales bait and switch. I won’t try to sell you anything at the end.
No coach is a good fit for everyone. If you join, I ask that you try at least 2 sessions. If it’s not a fit, we can end the engagement with no questions or hard feelings.
Questions? Shoot me a text (862) 346-7672
We start working on the most urgent thing you’ve been procrastinating on
We figure out what the blockers are to getting it done and figure out how to solve them.
Unclear expectations?
Don’t know the first step?
Fear of rejection or disappointing someone?
Not enough time?
Then we move on to the next thing.
After we’ve tackled a few items, you’ll start to recognize your own patterns and know what tools to use.
Are you afraid to make a mistake so you don’t start?
Do you always feel like you have to over-deliver?
Do you avoid boring tasks?
Do you struggle to say no to people so your schedule is overloaded?
Our sessions will get further and further apart until you’re able to do the whole process on your own.
Hi, I’m Sarah!
I’m a Lumia certified life coach. I work with late-diagnosed, high-achieving ADHDers to stop using shame and brute force to reach their goals.
Before coaching, I spent 20 years as a software engineer and tech leader in the high-pressure startup world. I didn’t receive my diagnosis until I was in my mid-30s. So, I relied on strategies that seemed to work, but had a cost.
Meeting deadlines with huge bursts of productivity that left me drained and burned out
Bullying myself to power through and meet my own impossible standards
Expending so much energy to make sure nobody saw the chaos behind the scenes
Constantly searching for the planner, system, or philosophy that would fix things
I realized I had to stop using these coping mechanisms to get my job done because I was burnt out and still not reaching my goals. I started building systems and processes that actually made sense for my brain. It was after I stopped trying to mask my symptoms and got the support that I needed, that I could trust myself to follow through.
For me, this work isn’t about hacks to create more output. It’s about helping you to build a life that’s sustainable and meaningful.
My Guarantee
This type of coaching isn’t for everyone.
I’m not going to give you a list of tasks and then ask you to text me proof that you did them.
This is for adults with ADHD who want to understand the root causes of their procrastination and solve them.
You have to be willing to get a little uncomfortable.
You have to be willing to use some support or accommodations.
You have to be willing to be honest with yourself about what you really want.
Clients who are able to do these things see amazing results and are able to make huge progress towards their goals.