Get Up and Flow

GetUpAndFlow.co

Currently accepting new clients

You're not lazy. Your brain just needs a co-pilot.

Daily executive-function support from a real person — the same coach, at your back throughout every workday, M-F. Traditional ADHD coaching gets you one hour a week. We give you all day, every day, for less.

Start This Week

7-day money-back guarantee · Cancel anytime

The 47 browser tabs you swear you'll read•That expense report from three months ago•The birthday card sitting on your desk for two weeks•The laundry in the washer since yesterday•The prescription that's been 'ready for pickup' for 9 days•The oil change you've needed for 2,000 miles•The thank you note you mentally wrote but never sent•The Amazon returns expiring tomorrow•The password reset email you'll request five more times•The gym membership you haven't cancelled in 18 months•The text you read but didn't reply to•The meeting you forgot wasn't on your calendar•The deadline you remembered at 11:47pm•The grocery list you left on the counter•The bill on autopay that's hitting an expired card•The appointment you showed up for on the wrong day•The project you started with incredible energy then ghosted•The conversation you're rehearsing that will never happen•The Thing you put somewhere special so you wouldn't lose it•The meditation app you paid for annually•The vitamins expiring in your cabinet•The important document in one of six 'safe places'•The hobby supplies from your last fixation•The LinkedIn message marked unread 'so you won't forget'•The car registration renewal notice somewhere•The brilliant 3am idea you didn't write down•The phone call you'll definitely make after this one thing•The backup drive still in its packaging•The free trial that started charging you four months ago•The dentist calling about your missed appointment right now•The 47 browser tabs you swear you'll read•That expense report from three months ago•The birthday card sitting on your desk for two weeks•The laundry in the washer since yesterday•The prescription that's been 'ready for pickup' for 9 days•The oil change you've needed for 2,000 miles•The thank you note you mentally wrote but never sent•The Amazon returns expiring tomorrow•The password reset email you'll request five more times•The gym membership you haven't cancelled in 18 months•The text you read but didn't reply to•The meeting you forgot wasn't on your calendar•The deadline you remembered at 11:47pm•The grocery list you left on the counter•The bill on autopay that's hitting an expired card•The appointment you showed up for on the wrong day•The project you started with incredible energy then ghosted•The conversation you're rehearsing that will never happen•The Thing you put somewhere special so you wouldn't lose it•The meditation app you paid for annually•The vitamins expiring in your cabinet•The important document in one of six 'safe places'•The hobby supplies from your last fixation•The LinkedIn message marked unread 'so you won't forget'•The car registration renewal notice somewhere•The brilliant 3am idea you didn't write down•The phone call you'll definitely make after this one thing•The backup drive still in its packaging•The free trial that started charging you four months ago•The dentist calling about your missed appointment right now•

From $200/month • Same coach, 8am–5pm, Monday–Friday • Cancel anytime, no questions

How It Works

Simple, structured support that fits into your daily routine

Meet Your Coach

We match you with a trained executive function coach who understands your unique challenges and goals.

Daily Flow

Brief structured conversations every day to set schedules, plan and prioritize tasks and build sustainable routines that actually stick.

Real Progress

Track wins, adjust strategies and develop the executive function skills that translate to every area of your life.

The Daily Flow

(Full Support)

30 MIN LIVE

Jump Start: 30 Minutes

Start the day on a call with your coach — the same person as yesterday. Together you turn the calendar into color-coded blocks, set the day’s priorities, and leave with a plan that actually fits the day ahead.

Timely Reminders

Ahead of what’s next, your coach messages you the context you’ll want in your head — the point of the meeting, the state of the task, the files you’ll need — and walks the transition with you so nothing gets lost between blocks.

2×15 MIN LIVE

Bonus Time

Call Bonus Time and you get your coach live—up to 2 fifteen minute blocks of time to untangle the problem, shrink the task and sit with you while you start.

A Gentle Nudge

A light touch at the commitment points you chose in the morning — just enough to reopen the loop without breaking whatever focus you’ve got going.

Final Reminders

As the day winds down, your coach helps you close the open loops — the send, the save, the small thing tomorrow — you will be glad you finished.

15 MIN LIVE

Optional 15 Minute Retro

A short review with your coach: what worked, what got in the way and what tomorrow’s plan inherits. Most clients do it daily around day’s end — weekly or monthly works too.

Up to 75 minutes of live, face-to-face coach time available every day.

Why It Works

Executive function isn't about trying harder—it's about having the right scaffolding in place

Executive Function Scaffolding

We provide the external structure and support your brain needs to plan, prioritize and execute—no extra willpower required.

⭐ What Makes Us Different

Your Dedicated Coach

Not an app. Not a bot. The same real person every single day who knows your name, your goals and what you're working toward. Consistent, personalized support from a trusted partner.

⭐ Up to 75 min with coach, 5 days/week

Radically More Coach

A traditional ADHD coach costs $75–$250 an hour. For $750 a month you get your same coach on call nine hours a day, five days a week. They are available to meet with you face to face for up to 75 minutes each work day – plus timely textual reminders.

Judgment-Free Support

Built by people who live with these challenges. We get it. No shame, no lectures—just practical, compassionate guidance.

The Get Up and Flow difference

Built for professionals, students and creatives who've tried apps, weekly coaching and willpower — and need something that shows up every morning – and stays with you throughout your day.

▶ Watch: a coach on what coaching is like

1:1

Dedicated Support

Who We Are

Coaches have a graduate-level degree in clinical psychology or equivalent experience and are thoroughly screened by our clinical team, led by Bruce Parsons, MD, PhD. Those who pass enter Get Up and Flow’s proprietary training program.

Meet our leadership team →

NYC-Based Leadership

Trained Specialists

Global Team

Our Leadership Team

Coach training at Get Up and Flow combines the proprietary tools our coaches use to support executive function with the innovative and purpose-built curriculum formed in a year-long fusion of established scientific rigor and first-principles review by our two co-founders, one of whom has lived personal experience with ADHD. The curriculum itself is a continuous product maintained by our leadership team.

The program began with a year-long scientific review of current research, a first-principles approach by data science product executive Brian Fischman (ex-Walmart Personalization, AmEx Customer Experience) and the clinical rigor of Dr. Parsons (30 years private practice, 20 years Pfizer, 10 years faculty and neuroscience lab director at Columbia University).