ADHD Coaching in Norfolk, VA
Get Up and Flow gives adults with ADHD in Norfolk the same dedicated coach every workday, Monday to Friday, 8am to 5pm Eastern, over Zoom and text. Your coach works with you where you already are, in Norfolk's own time zone. Full Support is $750 a month, cancel anytime, with a full refund in your first 7 days.
What a coaching day looks like in Norfolk
Everything is live with your coach on Zoom, except Transition Support, which is by text. Hours are 8am to 5pm Eastern, Monday to Friday.
Jump Start, every morning
A 30-minute call to plan the day. You and your coach pick the first task and break it down until it is easy to begin.
Transition Support, through the day
Your coach checks in on you by WhatsApp or SMS. Before each commitment, a text with what you need to know. Then a check-in to make sure you made the switch. You never have to remember to open an app.
Bonus Time, when you're stuck
A 15-minute call, on demand. Up to 2 a day. Help at the moment you get stuck, not next week.
Retro, late afternoon
A 15-minute call to go over what worked and adjust your strategy for tomorrow.
That is up to 75 minutes of live coach time a day, with the same person all week. A Full Support coach works with no more than 5 clients, so they know your days and what tends to go wrong in them. See a full day with an ADHD coach.
How it works in Norfolk
ADHD gets in the way during your workday, not in a waiting room, so your coach is in your day: on your screen at 9, on your phone before your 11 o'clock, on a call at 3 when the report won't start. Our coaching hours run on Eastern time, which is Norfolk's time. Whether you work from home or on site in Norfolk, nothing about your day has to change.
Who this is for
Probably yes, if you usually know what to do but starting is hard; your plan falls apart at the first interruption; you do better when someone knows what you said you'd do; or a weekly session helps but the other six days are the problem.
Probably not, if you need diagnosis or medication; you need therapy or crisis support; you want someone to do the work for you; or you only need a place to store tasks.
Coaching, not therapy
This is coaching. It helps you plan, start, switch tasks and follow through. We don't diagnose ADHD, prescribe medicine or provide therapy. If you need a diagnosis or a prescriber, a doctor or psychologist in Norfolk can help, and coaching works alongside that care. Read how an ADHD coach, a therapist and apps fit together.
What it costs
Full Support is $750 a month: the same coach every workday, Jump Start, reminders, Bonus Time and Retro, up to 75 minutes of live coach time a day. No contract. Cancel anytime. If it isn't worth it to you, ask for a full refund within your first 7 days. Want something lighter? Focus Lite is $200 a month: one planning call a week, plus daily reminders. For what ADHD coaches in general charge, see how much an ADHD coach costs and how the alternatives compare.
ADHD help in and around Norfolk: what is there
Norfolk is linked to Portsmouth by the Downtown Tunnel (I-264) and Midtown Tunnel (Route 58), and to Hampton and Newport News by the toll-free Hampton Roads Bridge-Tunnel (I-64). The region is home to the world's largest naval base, and many people live in Virginia Beach and commute to jobs in Norfolk.
Here is what we found for adults with ADHD in and near Norfolk on October 6, 2026, with costs as each provider publishes them, and where Get Up and Flow fits. Confirm prices before you buy.
| Option | Type | What it is | Where | Cost |
|---|---|---|---|---|
| Get Up and Flow | daily coaching | The same coach every workday, 8am to 5pm Eastern: a 30-minute Jump Start each morning, reminders by text, Bonus Time (15-minute calls on demand, up to 2 a day) and a 15-minute Retro. Up to 75 minutes of live coach time a day, over Zoom and text. | Jersey City, NJ (serves Norfolk) | $750 a month, cancel anytime, full refund in your first 7 days |
| Norfolk Psychiatric Associates | clinic | Psychiatry practice that does ADHD testing for adolescents and adults, usually in one to two appointments. | Norfolk, VA | Not published |
| EVMS Psychiatry and Behavioral Sciences | clinic | Academic psychiatry clinic whose listed specialties include ADHD medication management for adults. | Norfolk, VA | Not published |
| CHADD of Hampton Roads (HR CHADD) | group | Local CHADD chapter that holds a monthly in-person ADHD support meeting at the Pretlow Anchor Branch Library in Norfolk for adults, parents and others. | Norfolk, VA | Free |
| C&C Therapy Associates | clinic | Counseling agency that does ADHD testing and ADHD counseling for children and adults, with evening and weekend hours. | Virginia Beach, VA | Not published |
| Beach Counseling Center | clinic | Therapy and medication management practice that offers psychological and ADHD evaluations for children and adults. | Virginia Beach, VA, both | Not published |
| Leva Psychiatry | clinic | Psychiatric nurse practitioner practice offering ADHD assessment and treatment for children, adolescents and adults, including telepsychiatry. | Virginia Beach, VA, both | Not published |
| Whole Journey Services | therapist | Therapy practice with a Chesapeake office that offers ADHD therapy and online adult ADHD counseling. | Chesapeake, VA, both | Not published |
| ASD Life Coaches | coach | Video-based one-on-one coaching for autistic, ADHD and AuDHD adults, covering executive functioning, with a page for Hampton Roads clients. | Virginia Beach, VA (virtual), virtual | Not published |
| Life Anchored Coaching | coach | One-on-one ADHD and executive function coaching for adults and others, delivered virtually; in-person sessions are listed for DC, MD and VA. | Virtual, US, virtual | $500-$800 for a 4-session package; $1480-$2350 for a 12-session package (rate varies by coach) |
| ADDA Virtual Body Doubling and Peer Support | group | Weekly online body-doubling sessions and peer support groups for adults with ADHD, run by the Attention Deficit Disorder Association. | Virtual, US, virtual | Not published |
How to start
Bring one real workday to a free 15-minute call with one of our coaches. We'll look at where your day breaks down and tell you honestly if Full Support fits. Or start Full Support today. Most clients start within a week. Questions first? Read the FAQ, see the other cities we coach in, or compare every local ADHD option in Virginia.