ADHD coaching - Justyna Kos

11/03/2025

10/03/2025

"Peace is my birthright, and I claim it now." Sounds cheesy or woo-woo?

For years, I felt like I had to fight against life—against my own quirks, distractions, and the constant feeling of "not being enough." My ADHD diagnosis changed everything. It helped me see myself not as flawed, but as uniquely wired, deserving of self-acceptance.

Over time, I let go of painful criticism and began to believe something radical: The universe is not against me. Life is not a battle. I am worthy of peace.

In my work as an ADHD coach, I see this transformation happen for others, too. Regardless of their background—atheist, Christian, agnostic, or spiritual in other ways—one thing remains true:

People with ADHD thrive when they receive genuine, positive feedback.
This is why I often incorporate affirmations into my coaching. Not as empty words, but as powerful tools to rewire self-perception and heal deep-seated self-criticism.

If you want to start embracing more unconditional self-love, try this:
📖 Evening: Write down 3 things you’re grateful for.
📝 Morning: Set your intention for the day with a positive affirmation.

What’s an affirmation that has helped you? Drop it in the comments!

28/02/2025

26/02/2025

"You're not credible as a coach - you have too many tattoos."
"Your piercings make you look unprofessional."
"You talk too much."
"You bond too quickly."
"You're a woman - clients find men more professional."
"Your style is too weird."

Sounds harsh, right? It wasn’t something anyone had actually said to me - it was my own inner voice.

As an ADHD coach, I help my clients navigate these same struggles. But that doesn’t mean I’m immune to them myself. Growing up with ADHD meant constant negative feedback from my surroundings. Social conditioning, hypersensitivity, and absorbing every criticism like a sponge - it all shaped how I saw myself. And for too long, I believed the BS.

It took me two years to realize something crucial: everything I thought was "wrong" with me was actually my strength. My clients don’t just tolerate my quirks—they appreciate them. They love my energy, my warmth, my unique way of coaching that blends deep empathy with real talk and cheerleading.

So to all the neurodivergent professionals out there: Your education, your passion, and your belief in your clients matter far more than the "cover" of this book called You. The right people will see your value—exactly as you are.

23/01/2025

Why Outdated Neuroscience is Holding Us Back: 🧠 Rethinking the "Lizard Brain"

Ever heard someone talk about the "reptilian brain" controlling our instincts or explaining "fight or flight"? It's a popular idea, but it's actually outdated and not based on current science. I'll admit, I used to think the amygdala was our "lizard brain," so I've been a victim of this thinking too!

Here’s the deal:

• 🦎 The idea of a "triune brain" with a reptilian core is from the 1960s. It suggests our brains evolved in layers, like an onion, but this isn't how brain evolution works.
• Mammals didn't evolve from reptiles. Both share a common ancestor. Complex brains evolved independently in many different animals.
• Brains don't evolve in layers. All vertebrates have the same basic brain regions. Even reptiles, fish and birds have a cortex.
• The "reptilian brain" idea is often used to explain our response to threats, but that involves many brain areas, not just one. Also, our emotions are constructed by our brain, using ingredients like body sensations, our situation, and memories.
• Emotions aren't pre-programmed. We learn to understand and label them. This means we can expand our emotional vocabulary and take more control of our emotional experiences.

So, why does this matter? 🧐

• The "lizard brain" analogy suggests we're driven by fear and ignores the vast range of human emotions.
• It also suggests we're at the mercy of our instincts, removing our agency.
Instead of the "reptilian brain," let's use a more accurate understanding of neuroscience. Emotions are experiences we construct, shaped by multiple factors and our understanding of them.

Here are some alternative ways to think about our brains and emotions:

• Emotions are made up of your body sensations, life experiences, and your current situation.
• You actively create your emotions, rather than just reacting to the world.
• You can learn to identify emotions, like a skill.

Let’s move beyond outdated myths and embrace a more nuanced view of human behaviour.



Based on information from:
• Your Brain Is Not an Onion with a Tiny Reptile Inside by Joseph Cesario, David J. Johnson, and Heather L. Eisthen
• drsarahmckay.com

20/01/2025

Life as a neurodivergent person comes with unique challenges, but with the right awareness and strategies, we can thrive. In my latest conversation with Eli O'Connell, an ADHD coach, and Rayanna Schnarr, a clinical psychology doctoral candidate, experienced yogi, and international philanthropist, we tackled the everyday struggles and breakthroughs of navigating life with ADHD and autism. We talked about:

🕒 Scheduling and time management challenges
💤 Sleep difficulties
💸 Overspending and managing finances
🧠 Processing modalities

We shared personal stories, practical tips, and heartfelt reflections to help you (or someone you care about) build a life that works with your unique brain, not against it.

🎥 Watch the full video on YouTube: https://youtu.be/5vYquQZ-8WY

Learning Life Skills with ADHD and Autism: Spending, Scheduling, Sleep, and MoreJoin us for an honest and insightful conversation about re-learning essential...

17/01/2025

Together, we can make a difference.

We found this topic to be incredibly important. Based on the insightful feedback we received after sharing one of our recent conversations on victimization on YouTube (link in bio), we realize how vital it is to continue discussing this—especially within the neurodiversity community and the broader public.

Such conversations have the potential to raise awareness, foster understanding, and offer support to those in need.

We encourage you to share this post, share your thoughts in the comments, and help amplify the message.

10/01/2025

For many neurodivergent people, masking—hiding our true selves to fit in—feels like survival. But the weight of that mask can be devastating, eroding our mental health, self-worth, and even our sense of identity.

In this deeply personal conversation, I sat down with two extraordinary women - Elyse - an ADHD coach and Ray - a clinical psychology doctoral candidate, experienced yogi, and international philanthropist - to discuss the harm of masking and why unmasking is vital for our wellbeing.

In this clip, we share a glimpse of the truths we uncovered about the cost of hiding and the liberation that comes with embracing who we truly are.

Watch the full discussion on YouTube—it might just be the conversation you or someone you care about needs to hear today:

https://lnkd.in/dZWy-xDi

Let’s create a world where being ourselves is celebrated, not hidden.

06/01/2025

When I decided to work with adolescents as an ADHD coach, I knew it would be challenging. Teenagers are at a critical and sometimes turbulent stage in life, filled with rapid changes, self-discovery, and often, a mix of frustration and self-doubt. But despite the challenge, it felt so natural to me.

Teens, especially those with ADHD, are some of the most dynamic, resilient, and misunderstood individuals I’ve ever met—and they’re the closest to my heart.

One of the most rewarding parts of my work is helping these young people recognize their 'superpowers'. ADHD often comes with early school struggles, social challenges, and unfortunately, a lot of negative feedback that chips away at their confidence. But when they meet someone from the 'outside' who sees their potential—someone who truly listens and values them for who they are—they begin to thrive.

One of my teenage clients struggled with behavior issues at school, receiving constant reprimands for cracking jokes at the wrong time or making comments that sometimes hurt others unintentionally. When we explored his VIA Character Strengths, we discovered his strength: a fantastic sense of humor. He loved making people laugh and brightening their day.

The transformation came when we worked together to channel his humor constructively. We introduced the “power of the pause”—a brief moment to rethink a joke before sharing it. This simple strategy helped him ensure his humor was uplifting rather than hurtful. The results? Reduced shame, a stronger sense of self-awareness, and fewer conflicts in class. He even became known as the guy who could lighten the mood in the best way possible.

The key here wasn’t just the strategy—it was the empathy, trust, and acknowledgment of his strengths. Teenagers with ADHD need to feel valued and understood, not judged or dismissed. A small compliment or recognition of what they did well can do wonders for their self-worth.

For parents and educators reading this: Imagine what your child or student could achieve if they had the space to see their strengths as “heroic superpowers” rather than challenges to overcome. ADHD coaching creates that space which can be difficult to hold constantly by the immediate family.

As an ADDCA-trained ADHD coach with a rich background in working with kids, I’ve seen firsthand how empathy and trust can transform a teen’s self-perception. It’s not about fixing them—it’s about helping them see the amazing potential that’s already there.

If you’d like to explore how coaching can support your child or student, I’d be happy to share more about my approach. Let’s help these young heroes shine!

27/12/2024

Transitions are hard for neurodivergent folks. Restarting routines, prioritizing, managing emotions...

Here’s what helps:
✨ Start small. 5 minutes. One task.
✨ Accept that transitions are tough—and that’s okay.
✨ Use little hacks to make it easier (timers, lists, accountability).

DM me if you’re looking for support with ADHD and transitions 💌

18/12/2024

It was the most chalenging and difficult talk we've had so far.
Even though we had to make pauses and take deep breaths and not share all the stories we decided to talk about the victimization of neurodiverse women as this is underdiscussed and very important. If you are a victim of such behavior - please do not hesitate to reach out for help. There is so much to do when it comes to awareness but there are organizations which help women like us. (e.g. https://www.thewi.org.uk/ )

https://www.youtube.com/watch?v=MieILvuj-ZQ&t=32s

How are autistic women and women with ADHD affected by violence?For more information and help: https://www.thewi.org.uk/media-centre/blog/blog-listing/2024/1...

18/12/2024

zapraszam

✨ Odkryj nową jakość życia z ADHD dzięki indywidualnemu coachingowi online! ✨

Czy zmagasz się z trudnościami z koncentracją, impulsywnością lub wybuchami emocji, które wpływają na Twoje codzienne funkcjonowanie? 🔄 Być może ADHD stoi za tymi wyzwaniami, a Ty wciąż nie wiesz, jak sobie z nimi poradzić?

📌 ADHD dotyczy również dorosłych – a szczególnie kobiet, u których objawy mogą być bardziej subtelne, ale równie uciążliwe.

Nasz certyfikowany coach ADHD, Justyna Kos, pomoże Ci lepiej zrozumieć swoje unikalne mechanizmy działania, zaakceptować mocne strony i wprowadzić skuteczne strategie, które ułatwią zarządzanie codziennością.

💡 Dzięki indywidualnym sesjom online dowiesz się:

🔹 Jak pracować z własnym mózgiem, zamiast przeciwko niemu
🔹 Jak poprawić koncentrację i organizację w pracy oraz życiu osobistym
🔹 Jak zarządzać emocjami i stresem
🔹 Jak budować pewność siebie i wykorzystać swoją wyjątkową perspektywę w życiu!

🌿 Coaching z Justyną to pełne zrozumienia i nieoceniające wsparcie, które pomoże Ci cieszyć się życiem, zamiast zmagać się z codziennymi trudnościami. Wszystkie sesje odbywają się online – dostosowane do Twoich potrzeb i stylu życia.

Umów się na sesję i sprawdź, jak coaching ADHD może pomóc Tobie lub Twoim bliskim!

➡️ Kliknij w link w bio, aby zarezerwować termin.

28/11/2024

What My Neurodivergent Clients Have Taught Me
🌈 Courage inspires action: Because of them, I’ve:
✔️ Started learning new languages.
✔️ Picked up writing a novel I was too afraid to finish.
✔️ Begun creating communities of my own.
✔️ Got dozens of great books, films and podcasts recommendations!

🌈 That the moment we start believing in ourselves—and have someone to help spark that belief—everything changes.

🌈 That feeling deeply listened to and accepted can move mountains. Relationships rooted in understanding are life-changing.

🌈 My clients show me daily how strong we are, even in the face of setbacks and challenges.

🌈 Whether building communities, pursuing passions, or blending everyday life with bold endeavors, they show me how beautifully neurodivergence and creativity intertwine.

To my neurodivergent clients and connections:
❤️‍🔥 You remind me every day that we are capable of extraordinary change, especially when we feel seen, heard, and supported.

What have you learned about yourself or others through neurodivergence? I’d love to hear your stories. Let’s keep sparking change, together.

20/11/2024

There is no words to describe how much I love cooperating with Elyse O'Connell. We find this topic very important for neurodivergent folks so we decided to record our conversation and make a short YouTube video about it. Hope you enjoy it and you find it helpful. Feel free to comment, share and subscribe ☺️

Join me, an ADHD Coach, poet, and vocalist from Poland, along with Elyse O'Connell, an ADHD Coach, painter, and writer from California, as we dive into the w...

20/11/2024

Who says ADHD has to hold you back? It's time to turn those perceived weaknesses into career strengths!

People with ADHD are often:
⚡️ Energetic and driven
💡 Creative and innovative
🧠 Amazing problem-solvers
❤️ Passionate and enthusiastic

Sound like you? Then consider careers that embrace these qualities.

Some ADHD-friendly options include:
🧑‍🏫 Teacher
🧑‍⚕️ Nurse
👩‍🍳 Chef
💻 Software Developer
🎨 Artist/Creative
💼 Entrepreneur

What's YOUR dream job? Let's chat in the comments!

06/11/2024

From Overwhelm to Growth: How I Gave Myself Grace with ADHD

As someone with ADHD who received a diagnosis in my 30s, I understand how overwhelming growth can feel. Back then, I was living with intense anxiety, struggling to keep up with daily life, and feeling misunderstood by everyone around me. My marriage was strained, I felt my potential is wasted in my job at a time and even though I wanted to grow, it felt like something fundamental was missing.

That missing piece turned out to be my ADHD diagnosis. Finally, I could make sense of my challenges with focus, self-confidence, and the overwhelming fear of failure that seemed to shadow every task.

Here’s what helped me shift from feeling “stuck” to growing with intention:

1. Practicing Self-Compassion: Breaking the cycle of perfectionism and self-criticism is ongoing, but it starts with small steps. Giving myself permission to try without expecting perfection, to rest without guilt, and to celebrate even the smallest wins has made growth possible and sustainable. It is like with an embryo position - we need to 'come back to the womb' sometimes and just get under the blanket cherishing rest and solitude. Life can be challenging, especially for us, neurodivergent folks.

2. Expanding Knowledge on ADHD: Learning about ADHD helped me recognize that the way my brain works is different—but not less. Understanding neurodivergence empowered me to reframe my “shortcomings” as areas needing unique support rather than impossible flaws to overcome.

3. Seeking ADHD Coaching: Working with an ADHD coach transformed my life, equipping me with strategies tailored to my brain and specific challenges. (As I began coaching others, I learned even more from my clients, seeing firsthand the power of understanding and self-compassion in action.)

4. Believing in Myself: Imposter syndrome is real, especially when starting something new or aiming higher than you ever thought possible. But every bit of progress is worth celebrating—and I’ve found that every small step forward builds confidence for the next. I forgive myself when I fail. The quicker the better. It is always a stepping stone for something greater. But, again. It requires practice and being easy on ourselves.

Have you found strategies or insights that have helped you embrace growth in your own way? I’d love to hear your experiences in the comments.