Julia Kelahan Executive Function Coaching

04/05/2026

03/28/2026

I’m starting a small 6-week executive function group for adults this April, so I am putting it out here in case it’s useful for you or someone you know.
This group is for adults who are capable and thoughtful but still find themselves stuck with follow-through, overwhelm, time management - all those make life happen things. Instead of focusing on planners or productivity tricks, we’ll look at what actually happens in the moment, understanding the mechanisms, and building practical ways to respond.
Each session focuses on a different point where things usually fall apart: getting tasks out of your head, noticing drift earlier, working with your energy, changing the voice that stops you from starting, reducing decisions, and getting back on track after disruption.
I’m keeping this first round small (6-10 people) and running it as a pilot group.
Details:
6 weeks, evening Zoom sessions
Starting mid-April
Pilot rate: $250
If you’re interested (or thinking of an adult child, partner, friend, or someone else this might fit), feel free to dm and I’ll send more information.

03/18/2026

I know you feel like structure and routine cage you, but in reality, they actually free you - free you from countless micro decisions all day long (that's exhausting!), free you from follow-the-shiny-object syndrome, free you from regularly ending your day with nothing to show for it (cue the shame spiral!).

Give it a try. Take one tiny step. Choose just one thing that you will make a routine - speak it, write it, share it, track it. Not even sure where to begin? Make it a small but meaningful thing, then pair it with something you already do or want to do. If you want to exercise regularly, only listen to your favorite podcast when you are moving. Are you a master of your teeth hygiene but can't remember to take your meds? Keep them on top of the toothpaste. Want to get into meditating? Start with a minute or two of it instead of pacing and willing the coffee to brew faster.

Then, keep building more routine and structure into your day to ease those hundreds of micro decisions and the wandering about.

I know you're intrigued. I also know you might be thinking - I've heard this all before and nothing ever works! I hear you, but believe me, the right help exists. Finding the right ways to examine and think about things that fit for you is key. It makes sense to feel lost - reach out to your friendly neighborhood EF coach for help!

01/27/2026

I know this is a controversial take, and many will scoff, but I firmly believe that laziness does not exist.

That’s right - laziness is just not a thing, especially for the neurodivergent mind that struggles with executive dysfunction. Stuckness is real. Overwhelm is real. Uncertainty, motivational difficulty, lack of goal clarity - all real. Laziness? Not so much.

So what to do to combat the “I’m so lazy” self-talk, or thinking that your kid is being lazy? Stop and examine what might be at play. Are you, or is your kid, unsure of what to do? Do you need to break the task down to identify the first best step? Feeling hungry? Uncomfortable? Out of battery? Assess the situation, identify the cause of the inertia, then problem-solve around that specific issue. “Stop being lazy” and “try harder" are ineffective. Clarity and specific action create motion.

Cats, on the other hand - they are truly lazy, and they don't care.

01/23/2026

Last post I talked about the importance of getting things out of your head. This one is about the top, number, one most important skill, though arguably the hardest: taking metacognitive moments.

Executive function doesn't necessarily start with fixing - it starts with noticing.

Noticing that:
- your brain is tired
or
- you are stuck, not being lazy
or
- there is something specific in the way

That little pause (before the negative talk sneaks in) is a metacognitive moment. It allows you to step back and think about how you are thinking about where you are. It allows you to examine what is getting in the way and then problem solve, rather than just remaining stuck.

Getting regular and practiced at doing that is the best foundation you can have for building your EF skills.

01/13/2026

If you don't learn anything else about executive function, I'd want you to remember this one thing: get it out of your head. If you can do nothing else, at the very least stop asking your brain to remember everything. Dump it out, write it down, make space for the real thinking, rather than just holding info that can be better held and accessed elsewhere.

08/17/2025

Scaffolding executive functioning is all about the right tools and strategies. You can find many in my new EF toolkit. Link to purchase in comments.

07/04/2025

I’ve been thinking about how executive dysfunction often hides in plain sight.

Sometimes it’s not the big things that drain us.

It’s the invisible energy drains:

- the unopened mail pile you glance at every time you walk by

- the half-finished project nagging at you from the corner of your desk

- the text message you haven’t answered yet and feel guilty about every time you pick up your phone

Each seems small, but together they drain mental energy and make you feel stuck.

Quick strategy: Give yourself 5 minutes, choose one of these drains today, and address it. Answer the text, recycle the mail, break down the project to make even small progress.

Notice how even a small closure frees up your energy and focus.

05/22/2025

I was recently checking in with a parent of one of my coaching kiddos who mentioned how challenging it is to support their student—partly because the other parent is trying to navigate life with untreated ADHD.

This is such a common scenario.

When a parent is living with undiagnosed or unsupported executive function challenges, it doesn’t just affect them—it ripples through the entire family experience. Routines become harder to maintain. Emotional regulation can feel unpredictable. And for the other parent (often the one trying to keep everything running), it can feel like supporting two people instead of one.

Meanwhile, the student picks up on all of this. They’re learning how to manage their own ADHD or EF challenges while observing a home environment that might not feel helpful. That makes it all the more important to offer support that’s compassionate, practical, and based on understanding how executive function affects the whole family.

This is why I work not just with students, but with parents too. Because when one person in a system gets support, everyone benefits. And when the adults start modeling regulation, planning, and self-advocacy—even imperfectly—it has system-wide impact.

If this sounds familiar, you’re not alone. I’d love to hear how others have navigated this dynamic—either personally or professionally.

05/16/2025

I’m running TWO small group coaching programs, on soon, one in about a month—and they’re for two very different (but often overlapping) groups of people.

Here’s the quick breakdown:

🧠 1. For adults who struggle with executive function:
You’re smart and capable… but your brain is constantly overwhelmed.
Time slips away, to-dos pile up, and even simple tasks feel heavy.
This group is for you if you want structure, accountability, and tools that actually work for your brain.

✅ Starts May 27
✅ Weekly Zoom sessions + check-ins
✅ Small group, supportive space

👩‍👧 2. For parents of kids recently diagnosed with ADHD, or longer diagnosed but you still feel unmoored:
You’re trying to figure out what this diagnosis means and how to support your child without losing yourself in the process.
This group is for you if you want to better understand ADHD, reduce power struggles, and support your child and yourself more confidently.

✅ Starts late June
✅ Weekly coaching + resources
✅ Space to learn, process, and connect with other parents

If either one sounds like a fit, I’d love to send you the details.
Just comment here or message me privately.

You’re not alone—and you don’t have to figure this out by yourself.

05/14/2025

When your child is diagnosed with ADHD, no one hands you a manual.

You’re expected to figure it out—how to support them, advocate for them, respond to their behavior, and keep the rest of life going—all while managing your own emotions about the whole thing.

Most parents aren’t just confused. They’re overwhelmed, second-guessing themselves, and wondering if they’re doing it all wrong.

Here’s the truth: You’re not a bad parent. You just haven’t been given the tools—yet.

You don’t have to navigate this alone.
Understanding your child’s brain changes everything.