What is better for me—coaching or therapy? Do I need to understand the difference to make the right choice? What does it mean when someone says solution-focused therapy is short-term? What should I know before scheduling my first session?
If these or similar questions resonate with you, that’s fantastic! It means your therapeutic process has already begun.
If not, don’t worry—the purpose of this post is to clarify things for you. If you still have doubts and would like to talk to ask me your question in person, consider booking a free meeting (you can do it HERE).
If you’ve been to my website, you already know that I divide my services into three main categories: ADHD diagnosis, coaching (with psychoeducational elements), and Solution-Focused (Brief) Therapy (SFBT).
Since ADHD diagnosis is probably the most intuitive category out of these, let’s take a closer look at what coaching is, how SFBT works, and what to expect if you decide to book a meeting with me (though the direction we take will ultimately depend on you and your goals!).
Coaching
If you sometimes feel that the term coaching nowadays seems to mean everything and nothing simultaneously, you’re not alone. While coaching encompasses many different methods and approaches, as a profession, it’s not regulated in the same way as psychotherapy. This lack of regulation means you’ll encounter coaches online for almost everything—offering advice on life (life coaches), eating habits (diet coaches), or even effective flirting (dating coaches).
(The last category can be particularly problematic, as many dating coaches focus on manipulative techniques (how to “win over” someone) rather than fostering strong, healthy relationships. Sometimes these approaches use genuine coaching methods, but other times, they have nothing to do with coaching as a structured set of skills and practices.)
When I talk about coaching, I refer to a specific method designed to help set and achieve goals, as well as increase satisfaction in both professional and personal life. This type of coaching is taught through various courses accredited by the International Coaching Federation (ICF), an organization dedicated to maintaining professional standards in the profession.
Coaching methodologies enable deeply transformative processes, such as working on limiting beliefs, reducing anxiety, changing habits and sustaining them, and setting and pursuing goals. These coaching processes typically focus on defining a goal and can range from one to ten sessions. Sometimes, after completing one process, another goal emerges, extending the collaboration further.
When working with individuals with ADHD, I like to combine coaching with elements of psychoeducation and mentoring. This means that—if the client agrees to it—I share with them my knowledge about ADHD and strategies that have proven effective for others.
Solution-Focused Brief Therapy (SFBT)
Solution-Focused Brief Therapy (SFBT) and the broader solution-focused approach or philosophy were developed in the 1970s by Steve de Shazer, Insoo Kim Berg, and their colleagues at the Milwaukee Brief Family Therapy Center. As the name suggests, SFBT emphasizes finding solutions and leveraging a client’s strengths and resources. Unlike traditional portrayals of psychotherapy in media, SFBT does not require delving into a client’s past or childhood to determine what they need in the present. Instead, it assumes that the client is the expert on their own life, while the therapist acts as a guide, helping to uncover the path forward.
This approach appeals to me not only because its positive and solution-focused nature aligns with my personal philosophy but also because its tools and techniques closely resemble those used in coaching. This overlap allows me to integrate the two, tailoring the process to individual client needs. SFBT is less about strict techniques and more about a way of thinking and interacting, which is why coaching can also be conducted in a solution-focused manner.
Goal Setting in SFBT
As in coaching, SFBT begins by identifying a clear goal—making it easier to recognize progress. Both processes are considered short-term, though this doesn’t imply a fixed number of sessions. A solution might emerge after a single session or take longer, even up to a year. Every therapeutic journey is unique, and “short-term” here simply means striving to achieve the client’s goal in the shortest time possible for them. Importantly, SFBT embraces the principle that “slow is fast”—like the proverbial tortoise in the race, progress happens at the pace that’s most beneficial for the client.
Introductory Meeting
If you’re interested in learning more, I encourage you to schedule a brief Zoom meeting. During this session, you can share a bit about yourself and the challenges you’re seeking support with while I explain what I can offer and how I might help.
From there, if you choose, you can book your first full session.
I look forward to hearing your story.
If you’d like to explore my experiences with ADHD or learn more about the topic in general, check out my comic: I Think I Have ADHD.
