Sonay is an experienced ADHD coach, neurodivergent speaker and Solicitor Advocate with more than 500 hours of coaching experience and almost 15 years’ experience across corporate and legal environments.
She combines professional coach training with lived experience of ADHD and autism and an understanding of the pressures that come with demanding careers, busy lives and trying to function in ways that do not always work for your brain.
Her coaching is practical, personalised and focused on helping clients understand what is going on underneath the struggle, rather than simply giving them another productivity system to follow.
You might have found out you have ADHD, be waiting for an assessment, or be wondering whether ADHD explains why some parts of life feel much harder than they seem to for other people.
You might be dealing with:
ADHD coaching can give you space to understand what is happening, reduce the shame and work out what support might actually fit your life.
I am Sonay, an ADHD coach, neurodivergent speaker and Solicitor Advocate. I support adults with ADHD around work, life, overwhelm, executive function, emotional regulation, confidence, communication, identity, relationships and major transitions.
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.
With more than 500 hours of coaching experience, Sonay has worked extensively with neurodivergent people around executive functioning, overwhelm, motivation, confidence, work, identity, burnout and major life changes.
Sonay is a Solicitor Advocate with almost 15 years’ experience across corporate and legal environments. She understands demanding careers, competing priorities, high expectations and the pressure to keep performing — particularly when the ways you have always relied on to get things done stop being sustainable.
Sonay is ADHD and autistic herself. She will not assume your experience is the same as hers, but you also will not need to spend your coaching sessions explaining why something that looks straightforward on paper can be incredibly difficult for a neurodivergent brain.
Experienced, specialist ADHD coaching
This is not generic productivity coaching.
You are working with an ICF-trained ADHD coach with more than 500 hours of coaching experience, lived neurodivergent experience and almost 15 years’ experience across corporate and legal environments.
The work is personalised around you, your brain, your circumstances and what you want to change.
Choose the level of support that fits where you are now. Select a programme name to see the full details.
This is a focused starting point if you want support with a particular challenge, transition or area of life without committing to a longer programme straight away.
Your programme includes:
If you decide you want to continue more deeply, you can move into the twelve-session programme without starting again.
Book a free Time to ChatThis is the best fit for most clients because meaningful change takes time. Across twelve sessions, we can understand what is happening beneath the immediate difficulty, test approaches in real life and build support that is more likely to last.
Your programme includes:
This is not a fixed course that everyone follows in the same way. The work is shaped around you and how your brain actually works.
Book a free Time to ChatA 60-minute session for former clients who have completed a coaching programme and want support with a new challenge, a change in circumstances or something that needs revisiting.
Continuation sessions are not available as a first session for new clients.
Ask about a continuation sessionProgramme fees can be spread across instalments at no extra cost.
I also work with Access to Work-funded clients, with options shaped around the support included in your individual award.
The ADHD Mum Reset
A five-week small-group coaching programme for ADHD mums, with Monday daytime and Thursday evening cohort options from November 2026. Founding-cohort price: £399.
Explore The ADHD Mum Reset Book your placeSonay 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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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 is not therapy, counselling, medical advice or crisis support. 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, body and life.
ADHD coaching is coaching that takes executive function, emotional regulation, motivation, overwhelm, time, memory and attention into account.
Rather than assuming you can simply plan, prioritise and follow through in a straightforward way, we look at how your brain actually works and build strategies around that.
No. Coaching and therapy are different. I am not trained as a therapist, counsellor or mental health professional.
Coaching may touch on your past where it affects how you understand yourself now, but the focus is usually on awareness, strategies, support, choices and moving forward.
I completed and passed the ADHD Coaching Level 1 Certified Course through ADHD Works in 2023 and have also trained through Gold Mind Academy’s ICF-accredited ADHD-Specialist Coach pathway.
I have 500+ hours of coaching experience with private and associate clients, including adults across a wide range of professions and backgrounds.
You can spread the cost over instalments at no extra cost. We can discuss this in your Time to Chat.
If you have an Access to Work award that includes coaching or relevant support, I can work with Access to Work-funded clients. Access to Work awards are individual, so the type of support and amount funded will depend on what DWP has approved for you.
If your award rate differs from my usual rate, ask me about the options available.
Access to Work is a UK government programme that can provide practical and financial support to help disabled people and people with health conditions start or stay in work.
The support depends on your individual needs and award. If coaching is included in your award, you can ask me about using it for sessions.
You can find current eligibility and application information on the GOV.UK Access to Work page.
Yes. The ADHD Mum Reset is a five-week live online group coaching programme for ADHD mums. The first groups have two cohort options: Mondays 10:30–12:00 UK time from 9 November to 7 December 2026, or Thursdays 18:00–19:30 UK time from 12 November to 10 December 2026.
You can read about the programme or book your place.
All one-to-one coaching sessions are 60 minutes. The six-session programme usually runs fortnightly over approximately three months. The twelve-session programme can run weekly or fortnightly over approximately three to six months.
Continuation sessions are exclusively for former clients who have completed a coaching programme with me. They offer flexible follow-on support without committing to another programme.
If you are new to coaching, book a free Time to Chat so we can discuss whether the six-session or twelve-session programme is the better fit. Former clients can use the contact form to ask about continuation availability.
No. You do not need a formal diagnosis to ask about ADHD coaching.
I work with people who are diagnosed, self-identified, awaiting assessment, questioning, or beginning to recognise that ADHD may explain some of their experiences. You may also be autistic or otherwise neurodivergent.
Sonay has completed professional coach training aligned with ICF standards and has more than 500 hours of coaching experience.
She became pregnant while finishing her coach training and had intended to move towards formal ICF accreditation as the next stage of her professional development.
Pregnancy and motherhood changed the timing of those plans, and accreditation remains part of her longer-term professional development.
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 free Time to ChatDivergently Being
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