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Sonay wearing a blue dress, and smiling.

Coaching that starts with understanding your brain

ICF-trained coaching with nearly 500 hours of experience, for ADHD, autistic, AuDHD and otherwise neurodivergent adults.

You might be here because life feels harder than it should

You might have found out you are ADHD, autistic, AuDHD or otherwise neurodivergent, and now you are wondering what comes next.

You might be dealing with:

  • overwhelm, burnout or emotional overload;
  • work, relationships or everyday life feeling harder than they seem to for other people;
  • knowing what you “should” do, but struggling to start, stop, plan, prioritise or follow through;
  • a big life transition, such as diagnosis, assessment, pregnancy, motherhood, returning to work, self-employment or redundancy.

If that sounds familiar, coaching can give you space to understand what is happening, reduce the shame, and work out what support might actually fit your life.

Coaching with me

I am Sonay, an AuDHD coach, speaker and solicitor advocate. I support neurodivergent adults with work, life, overwhelm, executive function, emotional regulation, confidence, communication, identity, relationships and big transitions.

I bring:

  • nearly 500 hours of coaching experience;
  • training through ADHD Works;
  • training through Gold Mind Academy’s ICF-accredited ADHD-Specialist Coach pathway;
  • lived experience as a late-diagnosed ADHD and autistic adult;
  • a particular interest in ADHD motherhood, including pregnancy, birth, early parenting, sensory overload, identity, mum guilt and returning to work.

My coaching is practical, reflective and neuroaffirming. It is not about fixing you, making you more productive at any cost, or forcing you into systems that were never built for your brain.

You do not need to arrive with a perfect agenda. You can bring a mess, a feeling, a pattern, a problem at work, a relationship difficulty, a sense of burnout, or simply the thought that something is not working and you do not know where to start.

We work with what is actually happening for you, then build ways forward that feel realistic, kinder and more sustainable.

Book your free Time to Chat

Testimonials

Don't just take my word for it. Here is what previous coaching clients have said.

  • Ability to empathise made a huge difference

    Sonay was marvelous! She took so much care and patience during sessions and this made all the difference. I wouldn't change anything about the way she approached her task; I think her ability to empathise with the challenges of ADHD made a huge difference. I also found her theoretical understanding of the condition to be insightful and always relevant when she chose to highlight it.

  • Understanding of my chaotic schedule

    They were really understanding of my somewhat chaotic schedule, working shifts in the NHS, and so we were able to plan sessions in advance which worked for me. The coaching I received was really informative! We worked through the programme together, identifying how to promote my strengths and overcome challenging saboteurs. I am able to apply the learning and techniques to make my daily life less difficult for my neurodiverse brain.

  • Exceptional attention to detail

    Sonay was exceptional. I can't compare them to other coaches, but the attention to detail and professionalism was on point. They were always so kind, patient and understanding but would also be quite firm in challenging my own thoughts with my own reasoning, but they weren't confrontational at all. It was amazing. It was the sort of push I needed to believe in myself and tame what I know now, thanks to Sonay, was just my RSD.

  • Personable and focused

    Sonay has given me a lot more confidence in myself. She was great at breaking down my RSD and getting me to believe in myself more. She did well with how I would go off on tangents and bring me back to focus too! Personable, friendly and I could not think of an improvement.

  • Validating and judgement-free

    My coach was the best person you could have possibly found for me. She was so validating, open and judgement-free, and really helped guide me through the workshops. Sonay was fabulous, again, so validating, open and judgement-free. Super helpful, and built a really great connection with her.

  • Able to pause, reflect and reframe

    You are very easy to talk to and knowledgeable. You always understood where I was coming from and the difficulties I was having. I am now at a place where I can pause, reflect and reframe a lot of things in my life.

  • Empowered to embrace my neurodiversity

    Sonay is a fabulous coach. I undertook coaching with Sonay when I was dealing with very challenging circumstances at work, and coming to terms with my neurodiversity at the same time. Sonay enabled me to not only identify my strengths, but to develop new strategies, and this has enabled me to embrace my neurodiversity and manage in a neurotypical environment. I now feel much more empowered and feel I am in a better position to create a new foundation for myself where I can thrive and show my workforce what I am truly capable of. Sonay's caring and person-centred approach makes her an excellent coach and I know I am so much better from Sonay's help.

  • A warm and safe environment

    From day one, Sonay was warm and showed a lot of empathy, as well as a clear comprehension of the challenges an AuDHD person like me might face daily. She created a warm and safe environment in which there was space for growth, problem-solving and learning, as well as being a space in which I felt able to express intense emotions. I feel that, with her support, I was able to develop much better strategies for my day-to-day life and I am much more confident in identifying my own strengths and resourcefulness. I am not going to say that everything is fixed and perfect. All of it is a journey and a process, but thanks to Sonay, I have the tools to progress and I am at peace with the fact that the goal is about doing my best and not having everything handled at all times.

  • I was able to truly be myself

    I loved that I was able to truly be myself in my sessions and talk openly without judgement. It didn't feel super formal, so it was a really comfortable environment, and Sonay helped me understand my emotions and how my brain is wired. I have grown a lot during my sessions. Every win has been celebrated and every problem has been looked at in a way that shifted my perspective. I can't thank Sonay enough!

  • Self-understanding rather than self-demand

    Sonay was brilliant. Before the first session I wasn't really sure how everything was going to work, but I found myself looking forward to the sessions. She helped me find out what worked for me, always leaving me the option to focus on the things that were more important to me. I know it must have been very challenging to work with me at times, as I tend to argue everything, but she was amazing. She helped me find ways around blocks and triggers, and stand from a place of self-understanding rather than self-demand, getting a better balance between my strengths and the things I need to work on. Even when I was chasing the rabbit down the rabbit hole, she managed to get me back to the point. I'd definitely recommend her to any ADHDer out there masking their way through struggles.

  • Personalised to my needs and working style

    I really appreciated Sonay's support and understanding throughout my coaching. She was so kind and friendly, provided amazing advice and strategies and showed genuine interest in helping me develop and grow in my journey with ADHD. The sessions were always well structured and helpful, personalised to my needs and working style. She is an amazing coach and I would definitely recommend her services to anyone looking for support with ADHD coaching and strategies!

Coaching options

Book your Time to Chat

  • A free 30 minute chat to talk through what you are looking for.
  • Useful if you are wondering whether coaching is the right next step.
  • A chance to ask questions about coaching, funding and how I work.
  • We can talk about whether I am the right coach for you.
  • You do not need to have everything perfectly worked out before booking.
Book a call

Coaching Bundle

  • 12 one-to-one coaching sessions, usually weekly or fortnightly.
  • Support between sessions by email or WhatsApp.
  • Sessions shaped around what you want and need to work on.
  • Can include executive function, overwhelm, emotions, confidence, identity, work and relationships.
  • Strengths-focused coaching to build support that works with your brain.
  • Investment of £2460. Please check the FAQ for more information about funding.
Book a call

Top Up Session

  • For people who have had coaching before and want a one-off session.
  • Useful if you want to try coaching before committing to a bundle.
  • Can be helpful while waiting for Access to Work funding.
  • A focused 90 minute session.
  • Offered at a discounted price of £199.
Book a call

Group Coaching

  • Group coaching is in development.
  • This may include support around ADHD motherhood, work, overwhelm, identity and everyday life.
  • Register your interest if you would like to hear when groups become available.
Register your interest

Important note about coaching

Coaching is not therapy, counselling, medical advice or crisis support.

I am not a therapist and I do not diagnose, treat or prescribe. Coaching can sit alongside therapy, healthcare, workplace support or Access to Work, but it is a different kind of support.

In coaching, we focus on understanding what is happening now, what you want to work on, and what might help you move forward in a way that feels realistic for your brain, your body and your life.

Want support that starts with understanding your brain?

Book a free Time to Chat to ask about coaching, funding or which option might fit.

Book a call

Frequently Asked Questions

ADHD coaching is coaching that takes ADHD executive function, emotional regulation, motivation, overwhelm, time, memory and attention into account.

Generic coaching often assumes that people can simply plan, prioritise, follow through and build habits in a straightforward way. ADHD coaching starts from the understanding that our brains often need a different approach.

In coaching, we can use executive functioning frameworks to understand your challenges and build strategies that are more likely to work for you in real life.

No. Coaching and therapy are different.

I have received therapy myself and still do, but I am not trained as a therapist, counsellor or mental health professional.

Coaching can sometimes touch on your past, especially where it affects how you understand yourself now, but the focus is usually on awareness, strategies, support, choices and moving forward.

Some people find therapy helpful alongside coaching, especially after late diagnosis, but it is not a requirement to work with me.

I am an AuDHDer with an intense love of learning, and since my diagnosis I have spent a huge amount of time learning about ADHD, autism, AuDHD life, coaching, executive function, emotional regulation and how our brains work.

I completed and passed the ADHD Coaching Level 1 Certified Course through ADHD Works in 2023.

I have nearly 500 hours of coaching experience, coaching clients privately and through associate work. I have coached and mentored ADHD, autistic and AuDHD adults from a wide range of backgrounds and professions, including members of the legal profession.

I have also trained through Gold Mind Academy’s ICF-accredited ADHD-Specialist Coach pathway, building on my ADHD-specific coaching knowledge and practice.

You can spread the cost over instalments at no extra cost. We can discuss this in your Time to Chat.

I also accept Access to Work funding and try to match awards where I can. If I cannot match the award exactly, I will offer you the closest option I can.

If you have already been awarded an Access to Work grant, or want to talk through how coaching might fit with Access to Work, you can book a Time to Chat.

Access to Work is a UK government grant that can help with support at work if you have a disability, health condition or neurodivergence that affects your work.

It may be able to fund coaching, software, specialist equipment, support workers or other workplace support, depending on your circumstances and award.

You can find more information and apply through the government website: https://www.gov.uk/access-to-work/apply.

Group coaching is in development.

I am especially interested in group support around ADHD motherhood, work, overwhelm, identity and navigating life as a neurodivergent adult. You can register your interest and I will let you know when groups become available.

Standard coaching sessions are 60 minutes.

The Top Up Session is 90 minutes long.

No. You do not need a formal diagnosis to ask about coaching.

I work with people who are diagnosed, self-identified, awaiting assessment, questioning, or beginning to realise that ADHD, autism or AuDHD might explain some of their experiences.

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