Stop White-Knuckling Your Potential.
Your Daily Dedicated ADHD Coach Is Here.
Science-informed support throughout your workday.
Talk with one of our coaches. It's a video call. Bring a real workday.
$750 a month. Cancel anytime. Full refund in your first 7 days.
- Same dedicated coach
- Monday to Friday
- Cancel anytime
Coaching, with clinical standards set by a psychiatrist.
Transition in 5m
- 11:00 is the review with Dana
- Your outline is at the top of the doc
Does this sound like your day?
None of this means you're lazy. The hard part isn't knowing what to do. It's doing it, in the moment, again and again.
- You sat down at 9. It's 11, and the big task still isn't started.
- The plan looked great on Monday. By Wednesday it was gone.
- You had the money. The bill still got paid late.
- You've heard “just try harder” for years. It hasn't worked.
What you get, every workday.
Monday to Friday, 8 to 5 Eastern. Everything is live with your coach on Zoom, except Transition Support, which is by text.
Every day
Every morning. A 30-minute call to plan the day.
Your coach checks in on you through the day, 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.
Late afternoon. A short call to go over what's working and adjust your strategy.
When you want it
When you're stuck. A 15-minute call, on demand. Up to two a day.
3:10 pm
Calling you now.
Help at the moment you get stuck.
Apps remind you. A weekly coach helps you plan. Those can help. But neither one talks you through the stuck part while it's happening. That's the gap we fill.
| What you get | Apps | Weekly coach | Full Support |
|---|---|---|---|
| Plans your day with you | No | Once a week | Every morning |
| Knows what happened yesterday | No | Sometimes | Yes, same coach daily |
| Talks you through a stuck task, live | No | No | Up to 2 calls a day |
| Reminds you, with context | Alerts only | No | Yes |
| Helps you close out the day | No | No | Yes |
The same person, every day.
Not a rotating team. Not a chatbot. One coach, matched to you, who learns your job, your patterns, and what helps you start. You never explain yourself from scratch.
Free 15-minute call with one of our coaches.
MonTueWedThuFriSame coach. Same name. Same face. All week, every week.
How our coaches are trained.
Anyone can call themselves an ADHD coach. Ours are experts before they start. Then we immerse them in the latest ADHD science and in our own way of coaching, and we keep at it for as long as they coach.
No more than five clients per coach. A Full Support coach works with a small group, so they know each person's days and what tends to go wrong in them.
- They arrive as expertsEvery coach comes in with graduate-level training in psychology and real experience with clients. Then our clinical team screens them.
- Immersed in the scienceFrom day one, coaches dig into the best current ADHD research: the leading books, the newest studies, and what actually works. Not a slide deck. A working knowledge of how the ADHD brain plans, starts, switches, and finishes.
- Trained on our methodOur approach is built from first principles by a psychiatrist and a technologist who lives with ADHD. Coaches learn a wide set of strategies, then practice choosing the right one for the person in front of them. No two clients get the same playbook.
- Never done learningThe science keeps moving, and so do our coaches. They keep studying with our clinical team for as long as they're with us, and the program grows with what we learn.
Who's behind this.
“I was diagnosed with ADHD in fourth grade. I spent fifteen years in senior product roles at companies like Walmart E-commerce and American Express, and I struggled with it the whole way. I tried therapy, coaching, and just about every stimulant on the market.”
“Medication and therapy genuinely help. But for ADHD, the gap they leave is daily structure. Executive function isn't a motivation problem, and no weekly appointment fixes a Tuesday-morning problem.”
Joey Diaz, RPsy
One of our coaches
Master's in counseling psychology. Licensed psychologist. Trained in Get Up and Flow's executive function method.
Florencia Clarens
One of our coaches
Clinical neuropsychologist. Trained in Get Up and Flow's executive function method.
Our coaches have graduate-level training in psychology or a similar background. Each one is screened by our clinical team. They go through an intensive training program before they start, and their training keeps going after that.
Listed in the ADDitude ADHD Directory.
Full Support
$750 a month
- The same coach every workday, Monday to Friday
- Jump Start: a 30-minute planning call each morning
- Reminders before your next commitment, with context
- Bonus Time: up to two 15-minute live calls a day when you're stuck
- Retro: a 15-minute call to close out the day
- Up to 75 minutes of live coach time a day
- Messages by WhatsApp or text during coaching hours
- No contract. Cancel anytime.
Try the real thing for 7 days.
If Full Support isn't worth it to you, ask for a full refund within your first 7 days.
Start Full Support Book a free 15-minute call firstWant something lighter? Focus Lite is $200 a month. One planning call a week, plus daily reminders. See Focus Lite
Fair questions, honest answers.
$750 a month is a lot.
It is. Here is what it covers. A typical ADHD coach charges about $150 for one session, and most coaches meet with a client about four times a month.1 With Full Support, you get up to 75 minutes of live time with your coach every workday, plus reminders all day.
If it isn't worth it to you, ask for a full refund in your first 7 days.
I've tried coaching and apps before. They didn't stick.
Most tools wait for you to open them. Your coach reaches out to you, every morning and before your next thing. If you go quiet, your coach checks in, and you pick up where you left off. No guilt trip.
Will my boss find out?
Not from us. Coaching is between you and your coach. Your sessions are never shared outside Get Up and Flow.
Is this therapy?
No. It's coaching. It helps you plan, start, switch tasks, and follow through. We don't diagnose ADHD, prescribe medicine, or provide therapy.
What if my coach isn't a good fit?
We match you with the coach we think fits you best, because this works best with one steady person. If it isn't working, you can switch coaches once a year, as coaches are available.
Is this right for you?
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.
- 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.
- You only need a place to store tasks.
Get Up and Flow
Bring one real workday to a 15-minute call.
We'll look at where your day breaks down and tell you honestly if Full Support fits.
Talk with one of our coaches.
$750 a month. Cancel anytime. Full refund in your first 7 days.