Online ADHD coaching: what a 1:1 session actually looks like

Quick answer: A 1:1 online ADHD coaching session with Pen is a video call where you talk about what has been hard and leave with one next step to try. It starts with a free 30-minute first call, and your camera can stay off. If coaching fits, you keep meeting weekly.

Who this is for: People with ADHD who are curious about coaching but want to know what actually happens before they book.

What happens on the free 30-minute call?

The first call is a chance to talk and see if coaching fits. There's nothing to prepare. It usually goes in three parts.

1. The first 10 minutes: you tell Pen what your days have been like. What's been hard. What you've tried. You can start anywhere.
2. The next 10 minutes: Pen asks a few questions to understand your situation better.
3. The last 10 minutes: Pen shares what he would try first. You leave with one next step.

It is not a hard sell. Nobody chases you afterward. If it's not a fit, that's a fine outcome too.

What kinds of questions does Pen ask?

The questions are practical and about your real life. They tend to be about things like:

• What a normal day looks like, from waking up to going to bed.
• Which part of the day feels hardest right now.
• What you've already tried, and what happened.
• When you tend to feel wired, and when you tend to feel stuck or flat.
• What would feel like a small win in the next week.

You don't need perfect answers. “I'm not sure” is a fine answer. You can also skip any question you don't want to answer.

What do you leave with?

You leave with one next step. Just one. It's small and specific, something you can try this week.

It might be a two-minute practice before a hard task. It might be moving one thing in your morning. It might be noticing when a certain feeling shows up. The point is that it fits your actual life, not an ideal version of it.

One step is on purpose. A long list of advice is easy to forget. One step is easier to try.

Do you need your camera on?

No. It is a video call, but your camera can stay off. Some people like to see each other. Others feel more at ease with audio only. Either is fine.

You can join from wherever you're comfortable. Your couch, your car, a quiet room at work. You don't need to look a certain way or tidy up first.

How do weekly sessions work?

If you both decide coaching fits, you meet weekly. Sessions are by video, or in person in New York if that suits you.

Each week follows a simple rhythm:

• Look back. What did you try? What happened? What got in the way?
• Notice patterns. When did things feel easier? When did they feel harder?
• Adjust. Keep what helped. Change what didn't. Make the step smaller if it felt too big.
• Choose the next step. One thing to try before the next session.

There's no grading. A week where nothing worked is still useful. It shows you what to change. This piece on coaching and accountability talks about support without shame.

Practical details, like timing and cost, are things you can ask about on the free call.

What is coaching, and what is it not?

Coaching is practical support for your everyday life. It focuses on what you're doing now and what you want to try next. It's a partnership. You bring your real week. Pen brings questions, structure and small ideas to test.

Coaching is not:

• Therapy. It doesn't diagnose anything or work through trauma.
• Medical care. Pen does not give advice about medication. That stays with your doctor.
• A promise of results. What you get out of it depends on many things, including what's going on in your life.

Many people see a therapist or doctor and a coach at the same time. If you're weighing your options, this guide to finding the right ADHD coach and this honest look at whether coaching is worth it may help.

This is coaching, not therapy or medical care.

Common questions

Is online ADHD coaching done by video?

Yes. Sessions with Pen are video calls, and in-person sessions are possible in New York. Your camera can stay off if you prefer.

Do I need to prepare for the free 30-minute call?

No. There is nothing to prepare. You talk about what your days have been like, Pen asks a few questions, and you leave with one next step.

How often are coaching sessions?

If you both decide coaching fits, you meet weekly. Each week you look at what you tried, adjust, and choose one next step.

Is ADHD coaching the same as therapy?

No. Coaching is practical support for everyday life. It is not therapy or medical care, and Pen does not give advice about medication.

About the author

Pen King Jr. is an ADHD coach in New York. He holds an Advanced Health Coach credential from Health Coach Institute. His work is coaching, not therapy or medical care. Last updated October 9, 2026.

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