What does 1:1 ND coaching include?
1:1 ND coaching is a structured, goal‑focused space to work on how your brain and your life fit together in practice. Sessions are designed to be predictable, collaborative and paced to your energy.
A typical package includes:
- An initial 30‑minute onboarding and goal‑setting session
- Weekly or fortnightly 60‑minute 1:1 coaching sessions with Tanya or an approved associate coach
- Clear session notes and resource recommendations after each call
- Light email support between sessions (within agreed boundaries)
- WhatsApp support for clients on 12‑session packages
- Access to the Bright Member tier for the duration of your coaching package (launchig soon!)
Where ND coaching fits
In your support and diagnosis journey
ND coaching sits in the “implementation gap” – the space between understanding you are neurodivergent and actually living in a way that works for your brain. It complements, rather than replaces, assessment, medication and therapy. Research on ADHD and autism consistently supports combining clinical interventions with structured, skills‑based support to improve day‑to‑day functioning and outcomes.
People typically come to 1:1 ND coaching at one of these points:
After, or while waiting for, an ADHD/autism assessment and wanting to translate insight into practical change
Alongside medication, to adjust habits, workload and environments so that gains from treatment are reflected in real life
During periods of work, study or life transition, when existing strategies are no longer enough
When previous generic coaching or therapy has helped emotionally, but hasn’t provided tools adapted to a neurodivergent nervous system
Within that context, each block of sessions focuses on a small number of high‑impact areas in your current life. We prioritise what will make the biggest difference to your week, build supports around those areas, and adjust as you learn what works. The goal is a clearer, more sustainable way of living with your ND profile, not a different personality.
Benefits of ND coaching
Evidence shows that structured, skills‑based support alongside or after diagnosis can improve day‑to‑day functioning, coping and quality of life for autistic and ADHD adults. ND coaching translates that evidence into specific, repeatable gains.
Practical change, not just insight
Turn “I know I’m ND” into concrete shifts in how you plan, work, rest and communicate, using experiments that are designed for your nervous system rather than generic advice.
Systems that reduce daily friction
Build realistic routines, tools and workflows for email, deadlines, admin and life tasks so less energy is lost to disorganisation, procrastination and last‑minute panic.
More sustainable work and study
Adjust workload, priorities and recovery time so performance is less dependent on emergency sprints and more on steady, repeatable habits you can maintain.
Stronger self‑advocacy and boundaries
Practice scripts and strategies for talking about your needs with managers, colleagues, family and services, so adjustments and support are more likely to stick.
Some patterns to watch out for
Early signs that your current strategies may not be enough. These patterns are common in ADHD and autism and often respond well to structured, skills‑based support such as ND‑informed coaching.
- Doing everything at the last minute despite strong intentions to start earlier
- Having long lists of ideas or plans but struggling to turn them into finished tasks
- Missing deadlines, appointments or messages even when you care deeply about them
- Swinging between intense hyperfocus and complete shutdown or avoidance
- Feeling mentally “full” from small admin tasks and decisions, with no capacity left for bigger priorities
- Relying on masking or overcompensating at work, then crashing at home
- Regularly under‑ or over‑estimating how long tasks will take and overloading your week
- Needing frequent “reset days” to recover from routine demands
Hear from our clients
Stories of transformation
Fiona Baker
Moana Swinton
Richard Salt Brown
Victoria Hurst
Valerie Smith – Specialist Speech and Language Therapist, NHS
Sharmaine Salt-Brown
Andrew Richards
Frequently
Asked Questions
Questions we often asked
Who can benefit from 1:1 ND coaching?
1:1 ND coaching is designed for autistic, ADHD and otherwise neurodivergent adults who want structured support to manage work, study or everyday life more effectively, whether they are formally diagnosed, self‑identified, or still waiting for assessment.
How long does a coaching package usually last?
Most clients start with a defined package of 9 or 12 sessions, taken weekly or fortnightly so there is time to apply strategies between calls. After the initial block, some people choose an ongoing retainer (for example, 2 sessions per month) to maintain and refine progress over time.
Q3: What happens in a typical session?
Sessions begin with a brief check‑in and agreement of focus for that call. We then work through specific situations from your week, identify what is getting in the way, and design practical experiments—tools, scripts, routines or environmental changes—to try before we next meet, with written notes and resources provided afterwards.
Q4: Is everything I share confidential?
Yes. Coaching sessions are confidential within the limits of professional and legal duties (for example, where there is a serious and immediate risk of harm). Information is stored securely, and we only share details with other professionals—such as your GP or employer—with your explicit consent, unless we are required to act to keep someone safe.
Q5: How often will I attend sessions?
Most clients meet weekly at the start to build momentum, then move to fortnightly or a lighter retainer once key systems are in place. If your coaching is funded through schemes such as Access to Work, we can align the frequency with the number of hours awarded, as these grants can specifically cover specialist coaching support for disabled or neurodivergent employees.