For this roundup of ADHD hacks, we turned to TikTok. The social media platform has become a place for ADHDers to share their experiences and help reduce ADHD stigma. Below, you’ll hear from three TikTokers eager to share their expertise and offer helpful tips for people with ADHD.
Kelly Weimert’s ADHD Hacks
First up, we chatted with Kelly Weimert (@divergentcoachkelly), an ADHD coach. She originally went to graduate school to be a therapist. But after a few twists and turns in her career, she found her calling in ADHD coaching.
Part of what makes Kelly such an excellent coach is the fact that she has ADHD herself. She fully understands the challenges that come with ADHD and the unique experience of navigating life with this disorder. She takes a pragmatic, goal-oriented approach to coaching adults with ADHD, and her social media content offers tangible steps for getting organized, overcoming mental barriers, and harnessing your unique ADHD strengths.
Although Kelly’s TikTok is jam-packed with useful ADHD content, we asked for her top three hacks. Here’s what she had to say:
1. Take the initiative when you need to get motivated.
“Motivation typically follows action,” Kelly explains. “So if you have trouble initiating a task, set a timer for 15 minutes and commit to working on it for that time period. In many cases, this action is enough to motivate you to do more.”
If you hit a roadblock along the way, Kelly advises you to “take a break and repeat the process later.” There’s nothing wrong with taking a pause when you find your motivation really lagging.
2. Establish a movement practice.
Kelly has found that exercise and movement play a pivotal role in ADHD management. “Movement is key,” she says. “Exercise can boost your mood, improve your focus, and decrease your stress.”
If you’re not the type to hit the gym or do intense workouts, there’s no need to worry. “You don’t need to run a marathon or suffer through long hours at the gym to reap the benefits — a quick walk around the block or a little stretch can work wonders. The key is to find a movement practice that you enjoy so you do it consistently.” Feel free to get creative with the way you move, too. As Kelly says, “Personally, I love roller skating.”
3. Explore and engage with your interests.
“When ADHDers have nothing to do, our active and creative minds often start searching for (and finding!) things to be anxious or worried about,” Kelly explains. “It’s incredibly important to have activities and hobbies that you genuinely enjoy and can turn to when you’re facing too much idle time.”
Need some inspiration? We’ve got a great list of hobby ideas for adults with ADHD to get you started.
Claire Bowman’s ADHD Hacks
After hearing Kelly’s amazing tips, we were hungry for more. That’s when we got in touch with Claire Bowman (@clairebowmanofficial), an ADHD advocate focused on bringing awareness to the Lost Girls of ADHD — the girls and women with ADHD who have gone undiagnosed (or misdiagnosed) for far too long.
With her distinctive combination of hard-hitting reality and humor, Claire sheds light on the joys and struggles that adults with ADHD can experience after a late-in-life diagnosis. In addition to her own experiences with ADHD, Claire is also a mother of two neurodivergent children committed to teaching the next generations and fellow mothers how to recognize and help everyone with ADHD live life to the fullest.
Claire offers the type of straightforward, no-nonsense ADHD hacks that we love. It’s like getting advice from a loving and understanding mom. These are the top three ADHD hacks she wanted to share with our Done community:
1. Start your day off right with a good breakfast.
Claire argues that, like the familiar saying, breakfast is the most important meal of the day. “Eat a high-protein breakfast,” she says. “This is a natural dopamine boost and sets your day up for success!”
Have you been eating a protein-rich breakfast each morning, or are you reaching for sugary stuff instead? If you need some guidance for cooking and meal planning with ADHD, we’ve got you covered.
2. Stick to your routines.
For someone with ADHD, establishing a routine (and sticking to it) can be life-changing. And according to Claire, it’s just as important as any other type of ADHD treatment.
“Utilize systems and routines just as much as ADHD medication,” she advises. “The secret to success is to implement lifestyle changes that help you do daily tasks in a way that works for you. All tools are important!”
3. Give yourself a pep talk.
ADHD can take a toll on your mental health. Many ADHDers are hard on themselves, but Claire says that it’s important to give yourself grace. “Remind yourself daily that you aren’t flawed, you were unseen and struggling with a disability,” she explains. “It’s okay to live life differently than those around you. You weren’t made to fit into a box.”
Jami Fregeau’s ADHD Hacks
Our roundup of ADHD hacks wouldn’t be complete without a healthcare professional weighing in. Jami Fregeau (@theneurodivergentnurse), also known as The Neurodivergent Nurse, was kind enough to share some of her top tips with the Done community.
Jami holds a Bachelor of Science in Nursing (BSN), is nationally certified as a Critical Care Registered Nurse and has over a decade of experience in Neurology/Neurosurgery ICU. In addition to her commitment to the nursing profession, she’s also a devoted advocate for the neurodivergent community.
What types of strategies does Jami think ADHDers should have in their neurodivergent toolbox? Here are three of the hacks she recommends.
1. Break tasks into manageable chunks.
“Adults with ADHD often struggle with time management and organization, which can make daily life a bit chaotic,” Jami explains. Taking things one step at a time can help prevent it from becoming too much to handle.
“For larger projects, divide them into smaller, more achievable tasks,” she says. “This makes them less overwhelming and easier to tackle.”
2. Practice meditation and deep breathing exercises.
Meditation can be a game changer for ADHD folks. As Jami explains, “Mindfulness is like a soothing balm for the hyperactive mind. It can help you regain focus and control over your thoughts.”
She recommends dedicating a few minutes each day to meditation or deep breathing to clear your mind and improve your concentration. Find it hard to meditate? Another mindfulness practice you can try is journaling. “It's a great way to stay organized and declutter your mind,” Jami says.
3. Seek accountability and support.
Finding fellow ADHDers can help you in more ways than one. “Consider joining ADHD support groups, whether online or in-person. These communities provide a safe space to share experiences, learn from others, and gather valuable tips,” Jami says.
As a registered nurse with ADHD, she knows just how important it is to have that support. “Remember, you're not alone on this journey, and the world is a better place with your neurodiversity in it.”
One final note: The TikTokers featured in this article have the qualifications and experience to offer ADHD advice. Keep in mind, however, that there is a significant amount of ADHD misinformation on social media. A study conducted in 2022 found that 52% of the posts on #ADHD TikTok contained misleading information that lacked scientific evidence.
Before you take what a TikTok creator presents as fact, make sure they’re qualified to offer ADHD advice and information. If you’re unsure about what’s true and what’s not, you can reach out to us at Done to talk to our board-certified clinicians specializing in ADHD care. We’re here to help you on your ADHD journey, from diagnosis to treatment and beyond.