Frequently Asked Questions

Most clients start within a week. After you sign up, we'll send an onboarding form, match you with a coach and schedule your first morning check-in.

Yes, always the same person. They learn your patterns, your triggers and what actually works for you. It's like having a friend who happens to be amazing at executive function.

Yes, you can switch once per year (pending availability). We start you with the coach we think will suit your needs best. The idea is to build lasting rapport with your coach, and we train them for exactly that.

Give your coach 24 hours notice and they will do their best to accommodate you. Most clients do morning (8-11am) and afternoon (3-5pm). Your coach's specific hours and availability are part of our matching process.

Your coach will text you 30 minutes after the missed time. If no response, they'll try once more around lunch. No spam, no guilt — just gentle persistence.

Your coach has up to two 15-minute Bonus Time blocks daily for ad-hoc support. Usually they're available within 45 minutes during their work hours and are good at re-prioritizing for urgent matters when possible. This is for quick "help me start this email" or "I'm paralyzed by this decision" moments. This is the moment weekly coaching structurally can’t reach: the stall happens on Tuesday, not in Thursday’s session.
See the full Daily Flow timeline →

We're Monday-Friday. Weekends are yours to either catch up or completely unplug. Many clients say having weekends off actually helps them appreciate the Monday morning check-in more.

All coaching calls happen via Zoom. Text check-ins happen via WhatsApp or SMS based on your preference. See a full day, hour by hour →

We get it - sometimes the shame spiral wins. Your coach will gently check in via text after 24 hours of silence. No lectures, no guilt trips. When you're ready to resurface, we pick up where you left off. That said, letting us know when you'll be away helps us support you better. Why external accountability works for ADHD brains →

Your coach signs a strict NDA and we never share your personal information with third parties. We strive for maximum data privacy and Personally Identifiable Information (PII) protection, even internally. Sessions may be reviewed for training and quality purposes to ensure you're getting the best support possible. The only exception to confidentiality would be if you explicitly told us you were planning to harm yourself or others.

Yes. Every coach completes Get Up and Flow's proprietary training program in ADHD, executive function and coaching techniques before working with clients - and training never stops: coaches train continuously, with their work reviewed for quality and effectiveness by our clinical team, led by our psychiatrist and Chief Clinical Officer, Bruce Parsons, MD, PhD. Most coaches hold postgraduate psychology degrees; many are clinical psychologists with real ADHD-facing practice experience. How coaching differs from therapy and apps →

Yes, no questions asked. Just let us know 24 hours before your next billing cycle. You can pause for up to 30 days if you're traveling or need a break, and we'll hold your coach spot.

New clients can receive a full refund within 7 days of starting if you're not seeing value. After that, you can cancel anytime but we don't refund partial months.

A private ADHD coach typically charges $75–$250 an hour and meets you once a week for 30–60 minutes, with one text check-in in between. Get Up and Flow gives you the same coach from 8am to 5pm, Monday through Friday: a morning Jump Start, reminders through the day, up to two 15-minute blocks of Bonus Time when you stall and an optional Retro to lock in what worked. At the hourly rates coaches charge, that coverage would cost well over $10,000 a month — see our full ADHD coach cost guide for the math. Full Support is $750.

Apps don't text you when you're avoiding that scary email. Apps don't know you got fired last week and need extra support. Apps don't celebrate when you finally make that dentist appointment. We're humans who actually care if you show up. Compare all your options side by side →