Question 1

Do you accept Access To Work clients?

Accepted Answer

Yes, I do!

If you are fortunate to live in the United Kingdom then you can apply for a UK Government grant to pay for the cost of your ADHD coaching with me.

More information on Access To Work and the application process in the links below:

Access to Work Factsheet
https://www.gov.uk/government/publications/access-to-work-factsheet/access-to-work-factsheet-for-customers

Apply for Access to Work Grant
https://www.gov.uk/access-to-work/apply

Question 2

What is ADHD?

Accepted Answer

ADHD stands for Attention Deficit Hyperactivity Disorder (previously known as ADD – Attention Deficit Disorder).

To answer the question of 'What is ADHD' I've quoted one of the Dr.'s to whom I sometimes refer clients who wish to get a clinical assessment for ADHD. A recognised world leader in his field, Prof. Catani offers a scientifically sound explanation of what ADHD is:

"Attention deficit disorders are highly hereditary conditions that cause low levels of dopamine in the brain. Dopamine is a neurotransmitter that when released in the brain facilitates sustained focus while remaining calm. In the ADHD brain, neurons do not release enough dopamine and, as a consequence, those affected by this condition tend to rely excessively on noradrenaline.

Like dopamine, noradrenaline is a neurotransmitter that helps to maintain focus on tasks. However, noradrenaline is also causing significant problems when released in large quantities for prolonged periods of time. When noradrenaline levels are low, people with ADHD tend to feel unmotivated and lethargic, conversely high concentrations of noradrenaline cause irritability, anxiety and people tend to self-medicate with alcohol, cannabis, sedatives and binge eating to counteract the effects of noradrenaline. In the long term, chronic high levels of noradrenaline cause mental and physical exhaustion."

- Prof. Marco Catani, https://cataniclinic.com/adhd

Question 3

What is ADHD coaching?

Accepted Answer

I'll be your confidential, trusted, expert-ally, by your side to get you on track and keep you there!

I offer you the secrets of over two decades of music industry experience and deep mental health know-how combined with ADHD-specific coaching so you can start thriving personally and professionally.

ADHD coaching with Tristan is an active process. You will start 'doing' things from your very first session. This means that along with asking you questions, offering you guidance, tools, tips and strategies, I will ask you to try out new ways of doing things live in the session. This process is designed to be fun and playful while also challenging you enough so you can break free of old habits and limiting beliefs that have previously held you back.

While learning and doing much in each session, you may find that much of your progress happens outside of coaching sessions. You will take away new ideas that you feel suit you best which you can then try out in your everyday life. The developments you make in this time can then be discussed, evaluated, and tailored with your coach when you meet again.

You will get the most out of each coaching session when you:

- Show up to each coaching session with an open mind, ready to engage and participate.

- Have a device or pen and notepad on which you can take notes.

- Be willing to try out the ideas, structures, and strategies you learn from sessions in your everyday life.

Question 4

Are coaching and therapy the same?

Accepted Answer

Coaching and therapy are distinct services. Though I use a range of therapeutic practices from a range of different schools of therapy in my coaching work, the work of a therapist and a coach are separate professional areas.

Coaching focusses primarily on resolving challenges and reaching goals in the 'here and now.'

Therapy focusses primarily on helping us understand the root causes of unhelpful or damaging behaviours we have today, by exploring their origin. With the understanding of why we think and behave as we do, we gain new tools which enable us to stop repeating these often damaging behaviours and unhelpful ways of thinking. This in turn enables us to live happier and more fulfilling lives now.

Addiction therapy is a specialist branch of therapy which deals specifically with helping us understand and resolve our addictive behaviours.

Therapy is can be highly complimentary to coaching, and vice-versa. I often work with clients who are already in therapy/doing analysis. Working with clients who have recognised that therapy might be helpful, I sometimes also refer clients - with their consent - to music industry specific therapists when deeper, clinical therapeutic work is called for.

Question 5

Question To Ask When Interviewing Your ADHD Coach

Accepted Answer

Interviewing a potential ADHD coach is a crucial step to ensure they're the right fit for you or your loved one. You'll want to gather information about their expertise, methods, and whether they can adapt to your individual needs. Here are some questions you might consider asking:

1. Background and Experience

What training and certifications do you have in ADHD coaching?
How long have you been working as an ADHD coach?
What's your background in? (e.g., psychology, education, therapy, etc.)

2. Understanding of ADHD

How do you define ADHD? What's your philosophy or approach to it?
Can you give examples of common challenges your clients face and how you help them overcome these?

3. Coaching Techniques and Strategies

What techniques or strategies do you often use or recommend for managing ADHD symptoms?
How do you tailor your coaching to each individual's needs and strengths?
Do you incorporate any technologies or tools (like apps or planners) into your coaching methods?

4. Client Outcomes

Can you provide any success stories or testimonials from past clients?
What kind of progress or changes should I expect to see in myself over time?

5. Logistics

How often do you typically meet with clients?
Do you prefer in-person sessions, virtual sessions, or both?
How long are sessions typically, and what is their structure?
What's your policy on cancellations or rescheduling?

6. Fees and Insurance

What are your fees?
Do you have a sliding scale based on income or offer payment plans?
Are your services covered by insurance?

7. Communication and Boundaries

How do you handle communication between sessions (e.g., emails, calls)?
What's your policy or approach if I'm facing an emergency or a particularly challenging moment between our scheduled sessions?

8. Feedback and Evaluation

How do you evaluate progress? Do you have any specific metrics or milestones you use?
How do you handle feedback if a strategy isn't working for me?

9. Ongoing Learning

How do you stay updated with the latest research and strategies related to ADHD?
Are you a member of any professional associations related to ADHD?

10. Personal Experience

Have you or someone close to you personally experienced ADHD? If so, how has that shaped your approach?

Lastly, always trust your instincts. The rapport and understanding you feel during the initial conversation can be just as informative as the answers to your questions. The right coach should make you feel understood, respected, and hopeful.

Question 6

What can I expect in my first coaching session?

Accepted Answer

When we first meet, we’ll have a chat and get to know one another. We’ll explore your challenges and goals and see if there is a connection between us.

For people new to coaching, it may be the first time they have opened up to a stranger. Doing so can sometimes leave you feeling vulnerable. These feelings are natural and to be expected.

But these feelings are also why, for coaching to be effective, it is vital that you feel a strong sense of connection, trust, and understanding between you and your coach.

If you don’t feel heard, understood and have a sense of trust for your coach, then its unlikely that working together would be productive. Without this strong sense of trust and rapport it is unlikely you succeed in your work together.

Question 7

What is your ADHD coaching style?

Accepted Answer

I strive to create a safe, judgement-free space in which you can gain the knowledge you need about your specific ADHD.

Whether your ADHD type is hyperactive, innatentive or combined type, everyone’s experience of ADHD is different.

I work collaboratively with my clients in a way that I hope you will feel is understanding of you individual needs.

Whether the pace of our work together is fast or slow, you are always the driver of our work. In each session we will focus on what is important to you and build from there.

There may be times when I will challenge you to address habitual thoughts or behaviours that no longer serve you. But throughout our work together, I hope you will always find me to be kind, compassionate and supportive in my approach to helping you.

Question 8

Who are your client’s?

Accepted Answer

I work with music industry artists and music business professionals who have ADHD.

The people I work with are determined to help themselves. They know that coaching is a partnership and that the coach can only guide them but cannot do the work for them.

My clients are committed to learning about their ADHD. They know that such knowledge will empower them to make better decisions that will make their ADHD symptoms more manageable and so enhance their quality of life.

They know that only they can implement the learnings they take from coaching sessions.

They know that if they don’t do the work, they will not get the desired results and will not move forward.

They know that learning tools, tips and structures to manage their ADHD and then through the self-discipline of doing them repeatedly and consistently every day can they create more calm, balance and success in their lives.

My clients are ready and willing to put the work in to help themselves get to where they want to be, secure in the knowledge that I am there to support and guide them every step of the way.

Question 9

How do I get a clinical assessment for ADHD?

Accepted Answer

Depending in which country you live, you may be able to access a free or subsidised clinical assessment by a trained medical specialist. The wait times, however, for such assessments can be frustratingly long, ranging from three months to three years.

If you can't wait that long and are willing/able to go privately I can offer several private options you can choose from.

You normally still need to have a referral from your GP, stating that they believe you may have ADHD based on presenting symptoms, to get a private clinical assessment.

A typical clinical assessment for ADHD - including the initial assessment, ancillary paperwork, follow-up and medication (if you choose to try medication) - normally costs between £800-£1200.

If you get a private diagnosis for ADHD your private doctor, at your request, will normally be happy to instigate a shared-care agreement with your GP. This agreement passes responsibility for your on-going care from your private doctor to your GP.  This is especially helpful for people who elect to use ADHD medication as it prescriptions for such medication are normally much cheaper than those issued privately.

Question 10

Do you recommend taking ADHD medication?

Accepted Answer

I recommend my clients consider trying ADHD medication as it can be highly effective in treating the symptoms of ADHD. But this should always be done under the supervision of a qualified doctor. I am, however, not a doctor and so cannot prescribe medications.

The stimulant medications available for ADHD are the most effective of any mental health drug. The CDC notes that these medications are effective for around 70-80% of patients who take them. At the right dose they can be highly effective at elviating ADHD symptoms and helping you focus.

Many people are put off trying ADHD medications because of a range of concerns, from the stigma they still have in some places, or the idea of being ‘relient’ on taking a drug everyday.

I understand these concerns from personal experience.

ADHD medication when prescribed and dosed correctly, can radically improve a persons quality of life. ADHD medications when dosed correctly will not change a person’s personality, take away their creativity

The process of findiung the right medication is not necessarily quick. It is akin to getting reading glasses. Often a person will need to try different medications are different does before they find the right combination that works well for them.

Whether or not you choose to try taking ADHD medication is entirely up to you. But medication in itself is not enough. You must also learn about your ADHD, how it effects you, and the tools and structures necessary that you can put in place to make your life feel more balanced and successful.

Question 11

Why do ADHD Brains Constantly Crave Stimulation?

Accepted Answer

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, impulsivity, and hyperactivity. It's generally associated with alterations in several brain structures and functions.

Here is a summary of the 10 key reasons why the ADHD brain craves stimulation.

The ADHD brain functions differently from non-ADHD brains, seeking optimal stimulation and pleasurable reinforcement.
Motivation in ADHD brains is driven by a quest for stimulation rather than societal norms.
ADHD brains have a different degree of arousal based on whether attention requests come from internal desires or external demands.
Dopamine, a neurotransmitter tied to reward and motivation, plays a crucial role in the behavior of ADHD brains.
ADHD brains have underactive reward systems, leading to difficulty deriving pleasure from ordinary activities.
These brains experience a surge of motivation after high-stimulation behavior but suffer an immediate drop in motivation afterward.
Individuals with ADHD often struggle with dietary choices due to decreased glucose metabolism and cravings for foods that quickly convert into glucose.
Sleep patterns in people with ADHD are irregular due to a dysregulated Reticular Activating System, often skewing towards higher activity levels in the evening.
Struggles with self-regulation in ADHD are neurological and not character deficiencies, leading to treatment strategies that manage and stimulate the ADHD brain to focus on necessary, low-stimulation tasks.
ADHD behaviors, frequently misjudged by society, have neurological explanations, shedding light on the unique challenges faced by those with ADHD.

To explore these points in more detail visit ADDitude Magazine, the best up-to-date resource for people with ADHD: https://www.additudemag.com/brain-stimulation-and-adhd-cravings-dependency-and-regulation/

Question 12

What is the Link Between the Default Mode Network (DMN), the Task Positive Network (TPN) and ADHD?

Accepted Answer

Attention Deficit Hyperactivity Disorder (ADHD) is typically associated with challenges related to attention regulation and impulse control. Research into the neural correlates of ADHD has identified certain patterns of brain activity that may be related to these symptoms, particularly in relation to two brain networks: the Default Mode Network (DMN) and the Task-Positive Network (TPN).

Default Mode Network (DMN): The DMN includes areas of the brain that are active when a person is not focused on the outside world and the brain is at wakeful rest, such as during daydreaming and mind-wandering. But it's not just about "spacing out"—the DMN is also active during introspection, thinking about others, remembering the past, and planning for the future.

Task Positive Network (TPN): This network, on the other hand, is active when you're paying close attention to a task, particularly one that involves the outside world. It includes areas involved in executive function, attention, and working memory.

Now, typically, when one of these networks (DMN or TPN) is active, the other one is not. This switching off is important because it ensures that when we're trying to complete a task, we're not distracted by internal thoughts or daydreams, and vice versa.
However, in individuals with ADHD, there can be issues with the interaction between these networks.

Some studies have suggested that the DMN may be overactive or not properly regulated, which can lead to problems with attention and focus. Others have found that the TPN may be underactive or not properly engaged during tasks, which can also contribute to difficulties with attention regulation.

The balance and interplay between these two networks (DMN and TPN), and how they are disrupted in ADHD, is an active area of research. Better understanding these dynamics could potentially lead to more effective treatments or intervention strategies for individuals with ADHD.

Question 13

How Can I Strengthen My TPN and/or Decrease Activation  of my DMN?

Accepted Answer

While the exact mechanisms that allow for strengthening the Task Positve Network (TPN) or decreasing activation in the Default Mode Network (DMN) are still a matter of ongoing research, there are some strategies that may help with managing ADHD symptoms and improving focus, based on the current understanding of these networks.

Here are some strategies you may consider:

Mindfulness meditation: Research suggests that mindfulness meditation can alter the function and structure of the brain in ways that may be beneficial for individuals with ADHD. Mindfulness involves paying attention to the present moment without judgment, which may help to strengthen the TPN by training attention and focus. It might also help to better manage the activation and deactivation of the DMN and TPN.

Cognitive Behavioral Therapy (CBT): CBT, a form of talk therapy, can help people with ADHD develop coping strategies, such as task planning and organization skills. These skills can improve attention and reduce hyperactivity and impulsivity.

Physical activity: Regular physical activity is known to have various cognitive benefits and may particularly help with ADHD symptoms. Exercise has been associated with improved brain function, including better attention, working memory, and impulse control.

Proper nutrition and sleep: These two factors are fundamental for overall brain health and function. Ensure you're getting a balanced diet and adequate sleep.

Neurofeedback: This is a more recent approach where individuals learn to control their brainwave patterns. Some preliminary studies suggest this might be beneficial for ADHD, although more research is needed.

Medication: ADHD medication, such as stimulants, non-stimulants, and certain antidepressants, can help balance the chemicals in the brain that affect attention and impulse control, thus potentially improving the balance between different brain networks.

Nothing on this site should be construed, taken, or used as medical advice. Please consult a healthcare professional before making any major changes to your lifestyle or treatment plan, as these strategies may not be suitable for everyone, and the effectiveness can vary from person to person. Individual treatment plans should be based on a thorough evaluation by a qualified professional.

Question 14

How Can I Explain What It's Like to Have ADHD To Someone Who Doesn't Have It?

Accepted Answer

Explaining ADHD to someone who doesn't have it can be challenging because it's an "unseen" condition. People often associate ADHD with simple distractibility or hyperactivity, but it's far more complex than that.

Here's a 5-step way to describe it:

1. Imagine your brain is a browser with dozens of tabs open at once. Each tab represents a thought or an immediate reaction to your environment, and they're all clamoring for your attention. At any given moment, a pop-up ad appears, distracting you from what you were initially focused on. Now, suppose that your internal "pop-up blocker," the part of the brain responsible for filtering out irrelevant information and maintaining focus, is not as effective as it should be. So, you're constantly being sidetracked by these pop-ups, leading you to switch tabs before you've completed what you were doing in the previous one.

2. While people often say, "Just close some tabs," it's not that simple. The tabs are automatic, triggered by external stimuli, internal thoughts, or even your own emotions. You may end up losing important information because you closed a tab too soon or get stuck on a tab that isn't crucial but has captivated your attention.

3. Now, imagine you're given a job to do. You understand its importance, but because your focus is continuously fragmented, it takes you much longer to complete it than others. You face judgment for "not trying hard enough" or "being lazy," but the truth is, you're expending as much, if not more, energy to fight through the maze of open tabs and pop-ups to get to your end goal.

4. ADHD isn't just about being unable to focus; it's about having difficulty regulating focus. This means you might hyperfocus on something interesting but find it incredibly difficult to shift your attention to something less stimulating but more important.

5. So, living with ADHD is like navigating this browser every single day. It's mentally exhausting, often leading to emotional burnout, compounded by the frustration that comes with people not understanding why seemingly simple tasks can be so challenging. It's not that you don't want to "just do it," but rather, you're wrestling with a complex neurological condition that makes "just doing it" a battle of its own.

Frequently Asked Questions