Helping You Work With Your Brain, Not Against It
ADHD coaching for real life, whether you’re newly diagnosed, feeling overwhelmed, or just trying to hold it all together.
1:1 support, live group sessions, and practical tools that actually fit how your brain works.
New affordable online coaching launching in
Helping ADHD Minds Find Their Own Way
I’m Fraser, an ADHD coach, father, and former corporate leader who didn’t realise I had ADHD until I was 43.
Like many late-diagnosed adults, I spent years thinking I just wasn’t good enough. I pushed myself hard, burnt out often, and masked my struggles to keep up with a world that didn’t quite fit.
When I finally got diagnosed, everything changed. I stopped blaming myself and started building a life that worked for my brain. Now I help others do the same.
I work with adults who feel overwhelmed, newly diagnosed, or stuck, offering practical strategies, honest conversations, and a place where they don’t have to explain themselves.
Whether it’s 1-to-1 coaching or a structured group programme, the goal is always the same:
To help you feel understood, and to help you move forward.
Does any of this
SOUND FAMILIAR?
You always feel behind, even when you’re working flat out.
There’s a constant mental to-do list running in the background, and even small tasks feel like a mountain.
You’ve been called lazy, disorganised, or too sensitive.
But deep down, you know you’re trying harder than most people realise.
You procrastinate, overthink, and crash hard when you finally stop.
It’s not just time management — it’s emotional exhaustion, decision fatigue, and never feeling like you’re doing enough.
You’ve Googled ‘Do I have ADHD?’ more than once.
Maybe you’ve been diagnosed. Maybe not. But you know something isn’t working, and you’re ready for support that actually makes sense for your brain.
Our Mission
Helping ADHD Adults Feel Less Alone — and More in Control
Whether you're newly diagnosed or have been masking for years, our mission is simple:
Help you understand your brain, stop the spiral of shame, and build a life that actually fits.
How I Can Help
1:1 ADHD
Coaching
Get tailored support with practical tools, calm accountability, and a coach who gets how your brain works.
Perfect if you're ready for personalised help, but not sure where to start.
6-Week ADHD
Group Programme
Live coaching, structure, and a toolkit that actually fits your brain — all in a space where you realise you're not the only one.
Ideal if you want guidance and to hear from others like you.
Free ADHD
Strengths Report
Not ready for coaching? Start with a personalised analysis based on your ADHD traits — and see what’s actually working in your brain.
A zero-pressure way to get insight, hope, and clarity.
What others are saying
"Fraser is awesome"
Fraser is awesome and I enjoyed working with him. He taught me so much and in a way that makes sense to me. He's given me a new found confidence.
"My life changed forever"
He taught me so much and in a way that makes sense to me. He's given me a new found confidence.
"Life was SO hard"
Fraser helped me to turn the waltzers into teacups and calm the chaos, I'm still spinning and dizzy at times but now I get to enjoy the views around me!
Fraser & Cubic write a blog to help you with your ADHD if you aren't ready to reach out for help just yet.
Why Does Coffee & Caffeine make me Tired or Sleepy ADHD
Why does coffee make ADHD people tired or sleepy? Learn how caffeine affects ADHD brains, dopamine levels, energy, sleep habits, and ADHD medications. ...more
ADHD
September 16, 2025•9 min read
How to Support Children with ADHD Facing Bullying
Personal story of ADHD and bullying in school, with strategies for parents and teachers to support children, build resilience and create safe spaces. ...more
ADHD
September 09, 2025•14 min read
ADHD medication for adults treatment: Personal insights
Fraser shares his UK experience of ADHD medication, moving from Elvanse to Concerta. Personal insights on side effects, anxiety, and finding the right treatment. ...more
ADHD
September 05, 2025•9 min read
Benefits in an Adult ADHD Diagnosis and Why It Is Important
Discover the benefits of an adult ADHD diagnosis. Learn how it transforms daily life, families, and future generations with effective support ...more
ADHD
September 02, 2025•9 min read
Calming Techniques / Activities for an ADHD calm mind
Discover ADHD calming techniques and activities. From nature and exercise to mindfulness and sensory play, find effective ways to calm the ADHD mind. ...more
ADHD
August 29, 2025•10 min read
Is OCD Considered to be Linked to Neurodivergent People?
Is OCD neurodivergent? Explore how obsessive-compulsive disorder overlaps with ADHD, autism, and the neurodiversity movement. ...more
ADHD
August 25, 2025•6 min read
STILL NOT SURE?
Frequently Asked Questions
Do I need a formal ADHD diagnosis to join or get coaching?
Nope. Many people I work with are still figuring it out or self-identify based on lived experience. If you resonate with what you’ve read, you’re welcome here.
What’s the difference between 1:1 coaching and the group programme?
1:1 coaching gives you personalised support, we focus completely on your life, goals, and challenges.
The 6-week group programme gives you live guidance alongside others, so you hear real examples and realise you’re not the only one.
I’m not sure what I need yet. Where should I start?
That’s totally normal. The best starting point for most people is the free ADHD Strengths Report. It gives you insight without pressure, and from there, you can decide if coaching or the course feels right.
Is this like therapy?
No, coaching is future-focused and practical. I’m not a therapist, and I don’t work with severe mental health distress. But I do work with people who feel stuck, lost, overwhelmed, or unsure how to manage day-to-day life with ADHD. If we hit something therapy-related, I’ll help you find the right support.
What if I miss a live session in the group programme?
It happens! You'll still get the tools and resources from that week, and I’ll send a recap. This programme is built with ADHD in mind, so flexibility is baked in.
Can I do both the group and 1:1 coaching?
Absolutely. Many people start in the group to get foundational tools and then move into 1:1 for deeper support. Or vice versa. There’s no wrong order, just what works for you.
How much does it cost?
Group Programme: £200 for the full 6 weeks
1:1 Coaching: £100 per session
Free ADHD Strengths Report: £0 — it’s truly free, no catch
What if I’m not ready to commit yet?
That’s okay. Sign up for the free report, or drop me a message with your questions, follow me on social. No pressure. No guilt. Just support when you’re ready.
Reach Out, No Pressure, No Stress
Whether you're curious about coaching, unsure where to start, or just want to ask a question — I'm happy to hear from you. There's no pressure to sign up or commit. Just send a message and I’ll get back to you soon.
07904 711781
Follow Us
Follow Us
© Copyright 2025. Square Squirrel ADHD Coaching. Powered by The Growth Nest -