ADHD Coaching for Adults
Think of me as a personal trainer for your ADHD
I've been where you are. Diagnosed with combined-subtype ADHD in my mid-thirties, I spent years figuring out what actually works. Now I help others navigate the same journey — with honesty, experience, and a plan based on real life experience.
Meet Rohan
I've walked the path you're on now
I'm Rohan Herbert — a chiropractor by profession, diagnosed with adult combined-subtype ADHD in my mid-thirties. That diagnosis was a turning point, but what came after was the real challenge.
I had fantastic professionals who helped me get my diagnosis, but I struggled to find anyone who had actually stood in my shoes — someone who could talk through lifestyle modifications, strategies, and action plans from genuine experience. Someone to act as a sounding board and help me move forward.
So I spent years working out what actually helps: which coping strategies stick, which supplements make a difference, navigating medications, modifying my work schedule, social calendar, and exercise routine. Prioritising rest and sleep transformed everything.
That's why I created The ADHD Mentor — to be the person I wished I'd had. I'm not a psychologist or psychiatrist, and I don't claim to be. But I have lived through severe ADHD symptoms and overcome a lot of hurdles to get where I am now.
"I'm not here to fix you — because you're not broken. I'm here to help you find what works for you."
— Rohan Herbert
Online
Resources Available
35
Age at Diagnosis
100%
Online Sessions
24hr
Response Time
The Process
Simple, honest, effective
We Talk
We start with an honest conversation about where you are right now. Your challenges, your goals, what's working and what isn't. No judgement — just real talk from someone who gets it.
We Strategise
Together, we build practical strategies tailored to your life. Work schedules, social commitments, exercise, sleep, aims — we look at the full picture and create an action plan that actually fits.
We Build
This isn't a one-and-done fix. We work together over time, refining what works, adjusting what doesn't, and building momentum. Think of it as having a trusted guide in your corner.
Areas of Support
A voice of reason to bounce ideas off
ADHD affects every corner of your life. I help you look at the full picture — work, money, social life, exercise, rest — and build practical adaptations that help you maximise your potential. Not theory. Real strategies from real experience.
Work & Productivity
Restructuring your work schedule, managing deadlines, and finding systems that stick with your ADHD brain.
Money & Finances
Building practical habits around budgeting, impulse spending, and financial planning that works for you.
Social & Relationships
Navigating social commitments, communication challenges, and building stronger connections.
Exercise & Movement
Finding the right exercise routine that helps regulate your mood and energy levels.
Rest & Sleep
Prioritising sleep hygiene and rest — the foundation that makes everything else possible.
Lifestyle & Wellbeing
Supplements, coping strategies, and daily routines that support a calmer, more productive life.
Services
Coaching that fits your life
Whether you need a single conversation or ongoing support, there's an option designed for where you are right now.
Single Session
Quick guidance when you need it
Perfect for reassurance, a quick catch-up, or surface-level support. Ideal if you want to test the waters or need a one-off sounding board.
- 60-minute online coaching session
- Honest, practical conversation
- Actionable takeaways to implement
- Someone to bounce ideas off
Momentum Package
Build lasting change together
Every journey is different, so this package is shaped around what you actually need. We'll discuss your goals and put together a plan — and a price — that makes sense for you.
- Multiple sessions over an agreed period
- Personalised ADHD action plan
- Work, social & lifestyle strategy
- Ongoing support between sessions
- Assessment of your daily routines
- Supplement & routine guidance
- Priority booking
Intensive Kickstart
Deep dive into your ADHD
A focused, short-term deep dive designed to fast-track your understanding of your ADHD and build a solid foundation of strategies to move forward.
- 3 focused sessions over 2-3 weeks
- Comprehensive lifestyle audit
- Personalised strategy document
- Sleep & exercise framework
- Email support throughout
Shop
Practical tools designed by someone who actually uses them. Built for the ADHD brain — no fluff, just function.
The Complete ADHD Toolkit
Everything you need in one download. Three in-depth ebooks covering your ADHD brain, executive function strategies, and a guide for the people close to you — plus the yearly planner, daily focus sheets, and medication log. Useful for the ADHD sufferer and the people around them, bundled together at a price that makes it a no-brainer.
Everything included
- ADHD: The Owner's Manual (ebook)
- ADHD: You're Different, Not Broken (ebook)
- ADHD: How To Master Executive Function (ebook)
- 2026 ADHD Yearly Planner (250 pages)
- Daily Focus Sheets (5 variants)
- Medication & Supplement Log (43 pages)
Instant download. All 6 resources in one go.
2026 ADHD Yearly Planner
Digital Download — PDF
A 250-page yearly planner built specifically for the adult ADHD brain. Monthly calendars, weekly spreads, habit trackers, sleep logs, exercise trackers, financial pages with impulse-buy checklists, brain dump pages, quarterly goal reviews with reset options, and more — all in a clean, low-stimulation design that won't overwhelm you.
- 250 pages of ADHD-specific planning tools
- Monthly, weekly & daily structure
- Habit, sleep, exercise & finance trackers
- Quarterly goals check-in & reset pages
- Brain dump pages & reflection prompts
- Printable A4 PDF — use digitally or print
Instant download after purchase. No account required.
My Loved One Has ADHD
Ebook — PDF
A complete guide to understanding ADHD in a loved one. Written for partners, family members and friends — this 27-page ebook explains what ADHD really is, why people with ADHD behave the way they do, and how to build a stronger relationship with the person you care about. Covers every trait from inattention to hyperfocus, emotional dysregulation to time blindness.
- 8 in-depth chapters on ADHD traits & behaviours
- Written for non-ADHD partners & family
- Explains the 'why' behind every frustrating trait
- Practical guidance for living together
- Covers emotional dysregulation & RSD
- Instant download — read on any device
Instant download after purchase. No account required.
ADHD: You're Different, Not Broken
Ebook — PDF
A deep-dive guide written for people with ADHD who want to truly understand why their brain works the way it does. This 32-page, 11-chapter ebook goes beyond surface-level reading — covering the neuroscience of dopamine and norepinephrine, prefrontal cortex differences, executive function, the attention paradox, time blindness, emotional intensity, rejection sensitive dysphoria, impulsivity, working memory, and ADHD strengths. Every behaviour is traced back to its biological cause so you finally understand: you're not broken, you're wired differently.
- 11 in-depth chapters on ADHD neuroscience
- Dopamine, norepinephrine & brain structure explained
- Every trait linked to its biological cause
- Covers RSD, time blindness, impulsivity & more
- Empowering strengths-based final chapter
- Instant download — read on any device
Instant download after purchase. No account required.
ADHD: How To Master Executive Function
Ebook — PDF
A comprehensive, science-based guide to understanding and strengthening the seven core executive functions that ADHD makes hardest. Across 11 chapters and 35 pages, this ebook covers working memory, task initiation, planning, time management, cognitive flexibility, inhibitory control, and emotional regulation — each with clear neuroscience explanations and practical, actionable strategies you can start using today.
- 11 chapters covering all 7 executive function domains
- Evidence-based strategies from CBT & neuroscience research
- Actionable 'Try This Today' exercises in every chapter
- Lifestyle foundations: sleep, exercise, nutrition & connection
- Personal action plan builder in the final chapter
- Instant download — read on any device
Instant download after purchase. No account required.
ADHD Daily Focus Sheets
Printable Pack — PDF
Five different daily planning templates designed for the ADHD brain — from a quick essential sheet to a deep work planner and brain dump page. Print the ones that suit your day, use them digitally, or mix and match. Each variant is designed to take under 2 minutes to fill in so you actually use them.
- 5 unique daily planning variants
- The Essential, Minimal, Deep Work, Balanced & Brain Dump
- Top 3 priorities & energy level tracking
- Quick wins section for momentum
- Printable A4 — use digitally or on paper
- Takes under 2 minutes to fill in
Instant download after purchase. No account required.
Medication & Supplement Log
Tracking Journal — PDF
A 43-page tracking journal to log your medications and supplements daily. Rate your focus, mood, energy, anxiety, motivation and impulsivity each day, track side effects, and review weekly and monthly patterns. Includes an appointment prep page so you never forget what to tell your GP or psychiatrist.
- 30 daily log pages with 6 rating scales
- Side effects & symptom tracking
- 4 weekly summaries & monthly review
- Current medications & supplements reference
- Appointment prep page for your doctor
- Printable A4 — use digitally or on paper
Instant download after purchase. No account required.
What People Say
"Rohan was the first person I spoke to who actually understood what I was going through. Not from a textbook — from life. That made all the difference."
James T.
Diagnosed at 38
An Important Note
Honest about what I am and what I'm not
I want to be completely upfront: I am not a psychologist, psychiatrist, or licensed therapist. I don't diagnose, I don't prescribe, and I don't replace professional medical care.
What I am is someone who has lived with severe ADHD symptoms as an adult and has spent years figuring out what works in the real world. I've navigated medications, tested supplements, rebuilt my routines, and come out the other side calmer and more productive.
Think of me as a personal trainer for your ADHD — someone who has been through it, understands the daily struggles, and can help you build practical strategies to manage your symptoms and maximise your potential.
If you need clinical support, I'll always encourage you to work with qualified professionals. My role is to complement that care with lived experience and practical guidance.
Common Questions
You're probably wondering
Get in Touch
Ready to take the first step?
Whether you're newly diagnosed, years into your journey, or somewhere in between — I'd love to hear from you. Send me an email with a few details and let's start a conversation about how I can help.
Send an Enquiry
Click below to open a pre-filled email template. Just fill in your details and hit send — no forms, no sign-ups.
What to include
- Your name
- Your age
- Whether you've been diagnosed
- Your occupation
- What you'd like help with
Or email directly: [email protected]
Your information is kept completely confidential.
Your ADHD journey doesn't have to be a solo one.