ADHD Coaching in Washington, DC
Get Up and Flow gives adults with ADHD in Washington 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 Washington'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 Washington
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 Washington
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 Washington's time. Whether you work from home or on site in Washington, 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 Washington 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 Washington: what is there
The federal government is the region's largest employer. In 2022, 25% of DC-area workers worked from home more than half the time, and a January 2025 executive order directed most federal employees back to in-person work. Metrorail has six lines running from the city into nearby suburbs, and MARC and VRE commuter rail also serve the region.
Here is what we found for adults with ADHD in and near Washington 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 Washington) | $750 a month, cancel anytime, full refund in your first 7 days |
| Adult ADHD Center of Washington | clinic | Licensed therapists and coaches offering ADHD screening, assessment, individual and group coaching, counseling, and workshops for adults. | Washington, DC, both | $85 per session (Maintaining Success Group, Fall 2026) |
| Positive Focus Coach (Michelle Buzgon) | coach | Certified coach for ADHD and executive function who works with adults and college students. | Washington, DC, both | Not published |
| Abigail Wurf Coaching | coach | One-on-one virtual ADHD coaching for college students, working professionals, and entrepreneurs in the DC and Maryland areas. | Washington, DC, virtual | Not published |
| David Heilman, Psychologist | therapist | Psychologist offering adult ADHD therapy in DC for focus, procrastination, overwhelm, and emotional regulation. | Washington, DC | Not published |
| Adult ADHD Treatment at Counseling Center of DC (Kathleen Fort, LICSW) | therapist | Psychotherapist with over 25 years of experience who works with adults who have or may have ADHD. | Washington, DC | Not published |
| Proactive Psychiatry (Ryan Sheridan, DNP, PMHNP-BC) | clinic | Private-pay psychiatric practice that provides adult ADHD evaluation, medication management, and telehealth in DC, MD, and VA among other states. | Washington, DC, virtual | Not published |
| Body Doubling Group, The FL Wolters Group | group | Therapist-led virtual co-working group for adults, listed with ADHD as an area of expertise. It meets weekly on Tuesdays for 8 weeks and allows drop-in attendance. | Washington, DC, virtual | Not published |
| Center for Neurocognitive Excellence (DCNE) | clinic | Therapy practice with adult ADHD therapy, ADHD testing, and coaching, offered through a neurodivergence-informed approach. | Washington, DC | Not published |
| Georgetown Psychology | clinic | Adult ADHD testing and an ADHD and executive function coaching program, with offices in Bethesda, MD and Alexandria, VA and telehealth. | Bethesda, MD, both | Not published |
| Heller Psychology Group | clinic | Psychotherapy, ADHD and executive function coaching, and testing for adults, offered in Bethesda and DC and virtually in Virginia. | Bethesda, MD, 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 the District of Columbia.