ADHD Coaching in Rochester, NY
Get Up and Flow gives adults with ADHD in Rochester 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 Rochester'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 Rochester
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 Rochester
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 Rochester's time. Whether you work from home or on site in Rochester, 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 Rochester 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 Rochester: what is there
The average one-way commute in Rochester is about 17 minutes, with roughly 80% of commuters driving and about 4.5% taking public transit. Downtown bus service runs through the Rochester Transit Center on Mortimer St., and about 10.8% of workers work from home.
Here is what we found for adults with ADHD in and near Rochester 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 Rochester) | $750 a month, cancel anytime, full refund in your first 7 days |
| All Belong Coaching (Kat Sweeney) | coach | ADHD and executive-function coaching for adults, students, parents and professionals, run by a coach based in Rochester, NY. | Rochester, NY, both | Not published |
| ADHD Co-Working Scurry (All Belong ADHD Coaching) | group | Weekly co-working session hosted by an ADHD coach where adults with ADHD work on tasks alongside each other. | Rochester, NY, both | Not published |
| Field Connection PLLC (Lori Field, LCSW) | therapist | Adult ADHD therapy, executive-function coaching and adult ADHD evaluations, offered in person and virtually. | Rochester, NY, both | $900 total for the adult ADHD evaluation; therapy and coaching rates not published |
| Erin O'Toole, LMHC (RocCity Mental Health Counseling) | therapist | Psychotherapy for adults 18+ with adult ADHD listed as a focus area, by telehealth only. | Rochester, NY, virtual | $150 per individual session |
| URochester Medicine (University of Rochester Medical Center) | clinic | Health system that lists ADHD care for adults and children, with adult psychiatric services through Mental Wellness and Health. | Rochester, NY | Not published |
| Neurobehavioral Center of Rochester | clinic | Board-certified neuropsychologists who offer adult ADHD testing and treatment recommendations. | Rochester, NY | Not published |
| Meridian Psychology Practice | clinic | Licensed clinical psychologists who test adults, teens and children for ADHD, autism and learning disabilities in Rochester and Buffalo. | Rochester, NY | General diagnostic testing listed at $1000; ADHD-specific price not stated |
| Dr. Desiree Howell, licensed psychologist | clinic | Online ADHD and autism assessments for adults in the Rochester area and in PsyPact states, plus ongoing therapy. | Rochester, NY, virtual | Not published |
| Arbor Health | clinic | Functional medicine clinic that lists adult ADHD treatment using lab testing, neurofeedback and coaching support. | Rochester, NY | Not published |
| LifeStance Health (Rochester) | clinic | Psychiatrists and counselors who offer ADHD evaluation, therapy and medication management in person and online. | Rochester, NY, both | 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 New York State.