• Strategy

  • Planning

  • Prioritizing

  • Getting Started

  • Taking focused actions

  • Following Through

  • Meeting Deadlines

Executive ADHD Coaching

You’re successful, charismatic, and confident.  You’re a natural leader.  You are admired for your creative solutions, and at times, singular passion for getting the job done.  And yet, you’re often frustrated with yourself.

In spite of your best intentions, you remain distracted, disorganized, and repeatedly procrastinate tackling certain tasks, even though you genuinely care and are aware of the consequences of putting them off. You feel you are your own worst enemy.  Your boss, spouse, and colleagues can find some of your behavior irresponsible or uncaring when you drop the ball, don’t follow through or miss deadlines time and time again.

Talent, motivation and hard work are not the problemIt’s the details, the mundane and the boring that are a constant struggle.

It’s time to get out of your own way.

James Murphy’s hands-on approach to ADHD Coaching merges continuous contact with proven tools that help executives harness the unique strengths that come along ADHD, while mitigating the challenges that clients with ADHD often experience.

With over 14 years of full time Executive Coaching experience, James will help you develop and implement strategies to manage your time, get organized, keep you on task, and meet your deadlines.

To schedule a complimentary Focus Session to discuss your goals, call 919-792-0085 today. 


Coaching the Executive with ADHD centers around 

Strategy * Support * Accountability


Basic ADD / ADHD Survival Skills

Mastery of any skill usually comes down to 3-5 simple tasks performed over and over again.  For the ADD/ADHD executive, or anyone with ADHD, it can be a struggle at times to be consistent with certain tasks.  But over time, those small tweaks can add up to make a big difference.  Here are some simple fundamental ADD ADHD survival skills.  Pick the ones that may be right for you to start implementing.

1. Sleep

    • Realize you are tempted to stay up late into the night so don’t schedule early morning classes or appts if at all possible
    • Take melatonin when your sleep patterns are way off in order to activate the sleep cycles…this could also be a good tool when face with compter blue light into the evening
    • For help eliminating computer blue light, check out http://justgetflux.com
    • Fall asleep with a fan, white noise, ocean sounds, delta sleep rhythms or anything relaxing

2. Eating/diet

    • Ask your doctor about supplemental Omega-3’s oils, vitamin D & B vitamins
    • Cut down on stimulants such as caffeine and sugars
    • Keep bars and healthy snacks stashed at work, in the car, backpack, etc. for whenever you forget to eat

3. Exercise

    • One good solid hour of cardio per day is good for 3-4 hours of quality focused work time
    • If you can’t do an hour, do anything to get 15-20 minutes of cardio per day
    • When all else fails, do as much as you can, even if that means parking far from your building, going up the stairs instead of taking the elevator or going for a walk at lunch.

4. Work (or Study)

    • Seclusion is key, close your office door, find quiet spaces away from any distraction, or use noise canceling headphones to tune out everyone around you.
    • Close all electronic distractions. Turn down the sound on your cell, close Facebook and all those extra windows on your computer.
    • If you find that you need music to concentrate, tune in to music with no words or something you know so well that you can easily tune it out
    • During meetings, make sure you write down some notes (even though you probably won’t want to).   It will help you stay engaged and focused.
    • Make your list of things to do (preferably the night before, but at the very least when you get to the office) and take it one item at a time.

–>  Resist the temptation to tackle 5 projects at once.  In the flurry of activity, you might feel that you are accomplishing lots of things, only to realize at the end of the day that you spent most of your time addressing forest fires and you have not produced anything of substance.


You will probably be challenged and want to try all the ADHD survival skills on the list, but instead, take one from each of the four areas and see what you can work into your schedule as regularly as possible.  ADHD strategies only work if you actually use them.  Adopting new strategies in small batches has a much higher rate of success than trying everything at once only to abandon them after a few days.

Exhausted and sleep deprived? ADHD Sleep Strategies to help you catch some shut eye

Slowing down your ADHD brain enough to be able to fall asleep is often a challenge, but these simple strategies can help. 1-  Fall asleep with a fan, white noise, ocean sounds, delta sleep rhythms or anything relaxing in order to drown out any other noise that may be distracting 2-  Take melatonin when your […]


Patience for the ADHD Parent or Spouse

Parenting an ADHD child, or being the spouse of someone with ADHD can be challenging at times.  Here are some strategies to help you take a deep breath. If there is one thing that every parent of an ADD/ADHD child needs, it’s patience. Living with the uncertainty of never knowing what will set off the […]


Talking to Your ADHD Child, 5 Real Life Communication Tips

As a parent, sometimes it is difficult getting through to your child. We always walk a balanced line between talking too little and talking so much that our kids “tune us out.” With an ADD / ADHD child, this window of listening and attentiveness seems to shrink down to almost nothing if we follow the […]


Study Strategies for the College Student with ADHD

Being a college student with ADHD brings its own challenges.  Time management is hard for anyone, but when you can’t tune out the distractions, it can be much harder to get your work done.  Here are a few ADHD Coach tested strategies to help you maximize your study sessions. Seclusion is key, find quiet spaces […]


5 Tips to Stay Organized ADHD style

Organization is something that most people find challenging, but for someone with ADHD, it being organized is especially challenging. I can remember years ago when I was in the military, I was in the 3rd US Infantry, The Honor Guard. We had uniform locker inspections every Monday where we had to have everything in our […]


3 ADHD Apps to Help with Time Management

Time management and procrastination are one of the biggest foes of the ADD/ADHD mind. There are so many distractions in our world today, it’s hard to keep it all straight.  Here are 3 ADHD apps to help you keep it all together. 2Do on Apple iTunes/Android $9.99-$6.99 benefits include color coding for support with visual […]