ADHD Coaching in Portland, ME
Get Up and Flow gives adults with ADHD in Portland 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 Portland'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 Portland
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 Portland
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 Portland's time. Whether you work from home or on site in Portland, 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 Portland 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 Portland: what is there
Greater Portland METRO runs local buses between Portland, South Portland, Westbrook, Falmouth and Gorham, with its main hub at 21 Elm St, and express buses between Portland, Yarmouth, Freeport and Brunswick. The Portland Transportation Center on Thompson's Point Road serves intercity buses, and METRO connects to the Amtrak Downeaster and the Casco Bay Ferry.
Here is what we found for adults with ADHD in and near Portland 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 Portland) | $750 a month, cancel anytime, full refund in your first 7 days |
| Clear Catalyst Coaching | coach | One-to-one ADHD and executive-function coaching, plus a multi-week in-person Adult ADHD Skills Group at 96 Ocean St. | South Portland, ME, both | Not published |
| Psychology Specialists of Maine – Adult ADHD Skills Group | group | Online skills and support group for Maine adults, led by a psychologist who specializes in adult ADHD. The practice has a Portland office at 171 Warren Ave. | Portland, ME, virtual | Not published |
| Bishop Health | clinic | Adult ADHD evaluation, psychiatry and medication management, individual therapy, and day or intensive outpatient programs. | South Portland, ME, both | Not published |
| MaineHealth Behavioral Health – Lancaster St – Portland | clinic | Hospital-affiliated outpatient behavioral health practice that lists ADHD care. The page does not give an age range for ADHD, so confirm adult intake by phone. | Portland, ME | Not published |
| Peace Behavioral Health | clinic | Psychiatry practice that treats ADHD in adults and children, with in-person visits at 560 Main St, Portland, and telehealth across Maine. | Portland, ME, both | Not published |
| Positive Approach Life & ADHD Coaching | coach | ADHD and executive-function coaching for teens, college students and adults, with group programs and body-doubling sessions. Information comes from the CHADD directory listing. | South Portland, ME | Not published |
| Effective Effort Consulting | coach | Zoom-based executive-function and adult ADHD coaching for people across Maine, including Portland. No diagnosis is required. | Maine (virtual), ME, virtual | Not published |
| Liberty Bay Recovery | program | Addiction treatment center at 343 Forest Ave that lists ADHD treatment for people who also have substance use problems. | Portland, ME | Not published |
| Casco Bay Recovery | program | Dual diagnosis outpatient program for ADHD with substance use, including partial hospitalization (day treatment). | Portland, ME | Not published |
| Flow Club | group | Online hosted coworking and body-doubling sessions with an ADHD-focused page. It is a national service and is not based in Maine. | Online, 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 Maine.