It's mid-November, and the sun set at 4:30. You've been staring at the same Jira ticket for 45 minutes under the glow of your monitor in a Bellevue office park. The rain hasn't stopped in three days. It won't stop for weeks. You know you should look into finding an ADHD coach because the medication alone isn't cutting it, and you told yourself you'd research it last month. But every time you open a browser tab to start searching, the options blur together. One coach in Capitol Hill. Another in Kirkland. A life coach in Tacoma who mentions ADHD on their website. A therapist in Fremont who offers "coaching-informed sessions," whatever that means.

Seattle has one of the highest concentrations of educated, high-earning professionals in the country. Amazon, Microsoft, Boeing, Starbucks. The tech and aerospace industries draw people here who are used to solving problems with research and optimization. But applying that approach to finding an ADHD coach produces a frustrating amount of noise and very little clarity. The search results are cluttered with life coaches who added ADHD as a keyword, therapists whose practice overlaps with coaching, and a handful of actual ADHD specialists whose availability and approach are unclear from their websites.

Then there's the Seattle factor that nobody warned you about. The 226 cloudy days per year and the early winter darkness don't just dampen your mood. For those of us with ADHD, the overlap between seasonal depression and executive dysfunction creates a compounding effect that makes initiating anything harder, including the act of finding help. By January, the motivation you had in September has dissolved into a gray haze.

This guide breaks down what ADHD coaching actually is, which credentials matter, how to evaluate coaching quality, and how to navigate a search in a city where there are technically options but no straightforward path to finding the right one.

What is the difference between ADHD coaching, therapy, and psychiatry

These three professions overlap just enough to cause genuine confusion, and sorting them out is important before you start comparing options. Seattle's healthcare infrastructure is robust, with major systems like UW Medicine, Swedish, and Virginia Mason. But coaching occupies a different space than the clinical services those systems provide, and understanding that distinction changes how you approach your search.

ADHD coaching is a collaborative, action-oriented partnership focused on the present and future. You work with a coach to build systems, habits, and strategies that help you follow through on your goals. The emphasis is practical. How do you manage your time when your sense of time is unreliable? How do you stay organized when your brain is wired to jump between priorities? How do you get started on tasks that feel overwhelming even though you know they're important? A coach helps you develop approaches that align with how your brain actually works rather than forcing neurotypical (non-ADHD) patterns that have already failed you.

Therapy addresses the emotional and psychological layers. A therapist helps you process anxiety, depression, grief, trauma, and the accumulated weight of living with ADHD in a world designed for a different kind of brain. Many adults with ADHD carry years of self-criticism, imposter syndrome, and frustration from being told they're lazy or not trying hard enough. Therapy is where that emotional processing happens. It's valuable, but it doesn't typically provide the concrete, tactical tools for managing executive dysfunction day-to-day. Executive dysfunction is the difficulty with planning, initiating, and completing tasks that sits at the core of the ADHD experience.

Psychiatry covers the medical dimension. A psychiatrist can formally diagnose ADHD, prescribe medication, and monitor treatment over time. If you're considering stimulant or non-stimulant medication, or if you need a clinical evaluation, that's where psychiatry comes in.

These aren't mutually exclusive options. A lot of adults with ADHD benefit from all three. You might see a psychiatrist for medication management, a therapist for the emotional side, and a coach for the practical systems that keep your work, relationships, and daily routines functioning. In Washington state, therapy and psychiatry may be partially covered by insurance depending on your plan. Coaching generally is not covered by insurance, though there are cost strategies covered later in this guide.

The core distinction with coaching is that it's forward-facing and practical. You're building systems for the life you're actually living right now.

What credentials should an ADHD coach actually have

This is where the search gets murky, because there is no legal protection around the title "ADHD coach." Washington state, like every other state, does not require a license to practice coaching. No exam. No state board. No oversight mechanism. Anyone can build a website today, call themselves an ADHD coach, and start charging $250 a session by next week. In a market like Seattle's, where tech-industry salaries support premium pricing and demand for ADHD support is high, that lack of regulation attracts both serious practitioners and opportunists.

So how do you tell the difference?

PAAC certification (Professional Association of ADHD Coaches) is one of the most meaningful credentials in this field. PAAC-certified coaches have completed rigorous ADHD-specific training programs that include supervised coaching hours and demonstrated competency in addressing the challenges unique to ADHD. This isn't a weekend workshop. It represents a serious investment of time, education, and professional development.

ICF credentials (International Coaching Federation) are the gold standard for the coaching profession broadly. An ICF-credentialed coach has completed a significant number of training hours, logged required coaching hours with real clients, and passed a formal evaluation. ICF credentials alone don't guarantee ADHD expertise, but when combined with ADHD-specific training, they indicate someone who treats coaching as a legitimate profession with real standards.

NBC-HWC certification (National Board for Health and Wellness Coaching) is another credential worth noting. It signals a commitment to evidence-based health behavior change, which aligns well with the structured approach that effective ADHD coaching requires.

What about lived experience? Having ADHD yourself can make someone a more intuitive and empathetic coach. But personal experience without formal training and structured methodology doesn't qualify someone to coach others. The strongest coaches combine genuine understanding of the ADHD experience with evidence-based frameworks and professional accountability.

Red flags to watch for:

• No specific training or credentials listed on their website

• The only stated qualification is personal experience with ADHD

• Promises of specific outcomes like "eliminate procrastination in 30 days"

• No mention of supervision, continuing education, or a defined methodology

• Sessions described in vague terms with no clear structure

Questions worth asking any coach you're evaluating:

• What ADHD-specific training have you completed, and through which program?

• Do you hold certification through PAAC, ICF, or another recognized body?

• Are you involved in regular supervision or peer consultation?

• What methodology or framework guides your coaching sessions?

• How do you track client progress over time?

• What kind of support exists between sessions?

A qualified coach will welcome these questions. They've invested significant time and money in their credentials, and they understand why verification matters. If someone becomes evasive or defensive when you ask about training, that tells you what you need to know.

Why does virtual coaching make particular sense in Seattle

Seattle's geography creates natural barriers that make in-person coaching harder than it needs to be. The city is wedged between Puget Sound and Lake Washington, connected to the Eastside by bridges that back up predictably during rush hours. If your coach is in Ballard and you work in Redmond, that's a commitment that goes well beyond the session itself. The Link Light Rail is expanding, and Metro bus service covers a lot of ground, but getting from one side of the metro to the other still requires real planning and real time.

Then there's the Eastside factor. A huge number of Seattle-area professionals work in Bellevue, Redmond, or Kirkland at Microsoft, Meta, Google, or one of the smaller tech companies clustered along the 520 corridor. A coach based in Seattle proper might be geographically close on a map but 45 minutes away in practice during commute hours. Limiting your search to coaches physically near your home or office means choosing from whoever happens to be nearby rather than whoever is actually best suited to help you.

Virtual coaching removes geography from the equation entirely. You can meet with your coach from your apartment in Capitol Hill, your desk in the Amazon campus, or a quiet room in your Issaquah house after the kids go to bed. A 30-minute lunchtime session or an early morning check-in before standup is a fundamentally different commitment than blocking two hours for a round trip across the metro plus an appointment.

Beyond convenience, virtual coaching unlocks access to specialization. Seattle's ADHD coaching market has some qualified practitioners, but specialization within that pool is limited. When location doesn't matter, you can match based on what actually makes coaching effective. A coach who specializes in ADHD for software engineers, or who has deep experience working with women navigating late diagnosis, or who understands the unique pressures of aerospace project management might not be located anywhere near Puget Sound. Virtual delivery makes that irrelevant.

There's also a seasonal argument specific to the Pacific Northwest. During the dark, wet months from October through March, the activation energy required to leave the house for any optional appointment increases substantially. For someone already managing executive dysfunction, that added friction can be the difference between attending a session and canceling. Virtual coaching removes the weather as a variable entirely.

And if a coaching relationship isn't producing results after a reasonable period, switching to a different coach doesn't require starting a new geographic search. You just try someone new.

What does quality ADHD coaching methodology actually look like

Methodology is what separates coaching that produces lasting change from expensive conversation that feels nice in the moment but doesn't stick. Two coaches can have similar credentials and similar pricing while delivering fundamentally different levels of rigor behind the scenes.

Evidence-based frameworks form the foundation. One well-supported approach is the COM-B model, which identifies Capability, Opportunity, and Motivation as the three factors driving Behavior change. Rather than generic advice like "just use a planner" or "set reminders on your phone," a coach using this framework helps you identify whether a challenge is rooted in skill (you haven't learned how), environment (your setup works against you), or drive (the motivation isn't connecting to the task). The intervention looks different depending on which barrier is actually at play. Implementation intentions are another research-backed tool. These are specific if/then plans that bridge the gap between wanting to do something and actually doing it. Instead of a vague goal like "I'll be more organized," an implementation intention sounds like "When I finish my last meeting on Friday, I'll spend 15 minutes clearing my inbox before closing my laptop."

The University of Washington has contributed to ADHD research, particularly through its psychology department and clinical programs. Coaches who stay current with the science tend to draw on findings from institutions like UW and others studying executive function, attention regulation, and behavior change in adults.

Structured sessions versus open-ended conversation is a critical distinction. Structured coaching means your sessions follow a framework. Your coach comes prepared, goals are tracked across sessions, and each meeting builds on the previous one. You're constructing something cumulative rather than starting from scratch each week.

Between-session support is especially important for ADHD. A weekly coaching call has value, but ADHD doesn't wait six days between appointments. Quality coaching includes some form of ongoing connection between sessions, whether that's check-in messages, app-based tracking tools, or community access. That continuity is what turns a new strategy into a real habit instead of something you've already forgotten by Wednesday.

Executive dysfunction-specific approaches are non-negotiable. Generic coaching techniques tend to assume a baseline level of executive function that people with ADHD don't reliably have. Methodology designed for ADHD accounts for difficulties with working memory (holding information in mind while using it), time blindness (difficulty sensing how much time has passed or estimating how long things take), task initiation struggles, and the emotional weight that comes with chronic executive dysfunction. It builds systems around these realities rather than pretending they don't exist.

Community and peer support adds something that isolated one-on-one coaching cannot replicate. Connecting with other adults who are navigating similar challenges creates shared accountability, a sense of normalcy, and practical learning. Hearing someone in a comparable situation describe a strategy that actually worked for them carries a different weight than a coach's recommendation alone. In Seattle, where the so-called Seattle Freeze makes building new social connections harder for everyone and especially for those of us who already struggle with social initiation, community support takes on additional importance.

Coach supervision and ongoing training is something most people never think to ask about. Coaches who practice in isolation with no oversight can develop blind spots, fall behind on current research, or drift into techniques that don't hold up. Regular supervision means a qualified professional is reviewing their work, providing feedback, and maintaining quality standards over time.

The difficulty is that none of this is visible from a website. Two coaching practices can present nearly identical marketing while operating at very different levels of rigor.

How much does ADHD coaching cost in the Seattle area

Cost is a real consideration, and it deserves a direct conversation.

Nationally, individual ADHD coaching sessions typically range from $150 to $300 per session. Monthly coaching packages fall between $300 and $600 per month depending on session frequency, length, and coach experience. In the Seattle metro, prices tend to land in the upper range. The combination of high cost of living, a tech-salary-driven economy, and strong demand for ADHD support pushes rates upward compared to most other markets.

The temptation is to find the cheapest option and start there. Budgets are real, especially in a city where rent and mortgage payments consume a significant portion of even high incomes. But the least expensive coaches tend to be the newest and least credentialed, with less structured approaches. That pattern exists because coaches who've invested thousands of dollars in ADHD-specific training, ICF certification, and ongoing supervision have higher overhead and deeper expertise.

Insurance generally does not cover ADHD coaching. This is true across Washington state and virtually all other states. Coaching is distinct from therapy and is not classified as a medical service by insurance companies.

FSA and HSA funds may be applicable. If your employer offers a Flexible Spending Account or Health Savings Account, ADHD coaching may qualify as an eligible expense. Given that many Seattle-area tech employers offer generous benefits packages with HSA options, paying with pre-tax dollars can effectively reduce your real cost by 20 to 30 percent depending on your tax bracket. It's worth checking with your plan administrator.

Washington state has no income tax, which means higher take-home pay but also more limited state-funded mental health services compared to states that generate income tax revenue. This makes private coaching both more accessible financially for high earners and more necessary as a supplement to what public systems provide.

When you evaluate cost, think about what the alternative looks like. Missed promotions because you can't consistently deliver on visible projects. Relationships under pressure from forgotten commitments and inconsistent follow-through. The compounding mental weight of knowing you're capable of more but unable to bridge the gap. Effective coaching that helps you show up consistently in the areas that matter most pays for itself many times over.

How do you find and vet ADHD coaches in Seattle

The practical search process in Seattle has its own set of challenges. The metro has qualified coaches, but finding them requires more effort than it should.

Where to start your search:

The PAAC directory (Professional Association of ADHD Coaches) is the most targeted resource. Every coach listed has met specific ADHD training standards. The ICF directory casts a wider net across the coaching profession and is useful for independently verifying credentials someone claims to hold. CHADD of Seattle/Puget Sound is an active chapter serving the greater Seattle-Tacoma-Bellevue metro area. They hold monthly meetings and support groups for adults with ADHD, and attending those meetings can be a source of peer recommendations and shared experiences with local providers.

The CHADD chapter is a real asset compared to cities that lack one. Members share experiences with coaches and other providers, and that kind of organic, word-of-mouth feedback is often more useful than anything you'll find on a directory listing. If you can make it to a meeting, it's worth the time.

The vetting process:

Once you have a shortlist, the actual work begins. You'll need to review each coach's website carefully, verify credentials independently rather than trusting what's self-reported, schedule consultation calls, and evaluate fit. Most coaches offer a free or low-cost introductory conversation. Use that time to ask the credential and methodology questions from earlier in this guide.

During a consultation, pay attention to:

• Whether they ask about your specific situation or jump straight to describing their program

• How clearly they explain their methodology when you ask

• Whether they mention supervision, peer consultation, or continuing education

• How natural and comfortable the conversation feels

• Whether pricing, session structure, and expectations are transparent from the beginning

The military connection:

Joint Base Lewis-McChord south of Seattle brings a significant military and veteran population to the region. Service members and veterans navigating ADHD face particular challenges around transitions to civilian work, structured versus unstructured environments, and accessing support through TRICARE or VA systems. If that's your situation, finding a coach familiar with military culture and the specific pressures of that transition matters. Not every ADHD coach has that context.

When the first match doesn't work out:

This part rarely gets discussed. You might invest real time in researching, vetting, and committing to a coach only to realize after a few sessions that the fit isn't right. Then you're back at the beginning. New search. New consultation calls. New financial commitment to try again. In a metro where the best options might already have waitlists, restarting that process is genuinely draining. For someone dealing with the exact executive function challenges that coaching is supposed to help with, needing strong executive function just to find a coach is a loop that all of us recognize.

Why did we build Shimmer

Every frustration described in this guide is exactly why Shimmer exists. We built it because we've been through the same exhausting search process and knew there had to be a better model.

The vetting is already done. Shimmer's coaches go through a selection process with a 4% acceptance rate. Every coach holds ADHD-specific credentials, whether that's PAAC certification or equivalent specialized training. And they aren't hired and left to operate on their own. Shimmer coaches receive ongoing supervision and continuing education, so their skills stay current and their quality stays consistent. The methodology is uniform across the platform, grounded in behavioral science frameworks built specifically for how ADHD brains work.

Matching is built into the system. Instead of spending weeks working through directories and scheduling consultation calls, Shimmer matches you with a coach based on your specific needs, goals, and preferences. If the match isn't right, you switch to a different coach with no awkward conversation, no financial penalty, and no restarting from scratch. You just match with someone new and continue where you left off. That's a fundamental shift from the traditional model where trying a different coach means going back to square one.

The methodology extends well beyond a weekly call. Shimmer's approach is rooted in science-backed frameworks for behavior change and executive function support. Sessions are structured, goal-oriented, and connected from one to the next. But the support also continues between sessions. Shimmer includes community access where you connect with other members navigating similar challenges. That combination of expert one-on-one coaching and active peer community creates accountability and support that a single weekly session on its own cannot match. For those of us in Seattle dealing with the isolation that comes from the Seattle Freeze, dark winters, and the tendency to retreat indoors for months at a time, that community element matters more than it might in sunnier, more socially open cities.

The financial risk is minimal. Shimmer offers a 30-day money-back guarantee with transparent, straightforward pricing. You know exactly what you're getting and what it costs before you commit. Compare that to the traditional approach where you might spend $300 on an introductory session from a Google search, then realize after two more sessions that the coach's style doesn't fit how your brain operates.

Virtual-first means all of Puget Sound is covered equally. Whether you're in Ballard, Bellevue, Redmond, Tacoma, Issaquah, Kirkland, or Everett, the experience is the same. No driving across the 520 bridge during rush hour. No canceling because it's dark and raining and you can't muster the energy to leave the house in February. Consistent, expert support from wherever you are.

Shimmer's coaches work with adults across every industry and background represented in the Seattle metro. Software engineers and product managers navigating the performance cultures at Amazon and Microsoft. Aerospace professionals at Boeing managing detail-heavy, compliance-driven work. Healthcare workers juggling complex schedules at UW Medicine or Swedish. Entrepreneurs building startups while their own ADHD goes unaddressed. Remote workers struggling with structure when the boundary between work and home has evaporated. Military veterans from Joint Base Lewis-McChord transitioning to civilian careers and the unstructured environments that come with them. The matching process accounts for these differences so you work with someone who genuinely understands your context.

Seattle is a city full of accomplished people who hold themselves to high standards. It's also a city where the weather, the social dynamics, and the relentless pace of the tech industry can make ADHD harder to manage than it might be somewhere else. You don't need to navigate the search alone. You just need to sign up.

How do you take the first step toward ADHD coaching

Making the decision to start coaching can feel like a significant commitment, and that's completely reasonable. If you've been reading about ADHD coaching for weeks or months without pulling the trigger, you're in extremely common company. The decision paralysis around getting help for the very thing that causes decision paralysis is one of the more frustrating loops in the ADHD experience. And if you're reading this during a Seattle winter, the seasonal drag on motivation makes that loop even tighter.

Getting started with Shimmer is straightforward. You sign up, get matched with a coach, and have your first session. That initial conversation is about your coach getting to know you, your goals, your challenges, and what you've already tried. You don't need a perfectly organized list of priorities or a detailed history prepared in advance. Your coach is trained to guide that conversation and help you figure out where to focus first.

The early sessions build a foundation. You and your coach identify what matters most right now and start developing strategies designed around how your brain actually works. Expect it to feel exploratory at the beginning. You're testing approaches, seeing what sticks, and building a relationship with someone who is genuinely on your side.

Set realistic expectations. Coaching is not an overnight fix. Your first session won't resolve every executive function challenge you're facing. What it will give you is a structured starting point, a coach who understands ADHD deeply, and a framework for making steady, measurable progress over time. Most members begin noticing meaningful shifts within the first few weeks as new habits and systems start to take hold.

For those of us in Seattle who feel the weight of the gray months more than most, having a consistent coaching relationship through the darker half of the year provides structure and accountability that helps counteract the seasonal pull toward inaction. That alone can be worth it.

If you're ready to stop researching and start working with a vetted, expert ADHD coach who actually understands how your brain works, Shimmer is a good place to begin.