In this episode of Sofia Unfiltered, Riley Rees sits down with ADHD coach and content creator Kelly Baums, who was diagnosed with ADHD at 30, to discuss the challenges and insights that come with a late diagnosis. Kelly shares how understanding her neurodivergence transformed her life, leading her to leave her teaching career and become a coach. She breaks down practical strategies like external accountability, body doubling, and dopamine menus—helping others navigate ADHD with confidence. Through her coaching and online content, Kelly empowers people to embrace their ADHD, work with their brains, and build strategies for success.
Embracing ADHD: Kelly’s Story
Many adults go through life feeling different, struggling with challenges that seem inexplicable—until they receive a diagnosis that reframes everything. For Kelly, being diagnosed with ADHD at 30 was both validating and life-changing. It explained the lifelong struggles she faced with focus, organization, and social interactions, and it became the catalyst for her career shift from teaching to ADHD coaching. With a newfound understanding of how her brain worked, Kelly was able to reframe her experiences, moving away from self-blame and toward self-compassion.
The Journey to Diagnosis
Despite years of therapy and self-improvement efforts, Kelly continued to feel overwhelmed by everyday tasks. She tried everything—self-help books, meditation, exercise, and therapy—but nothing seemed to bridge the gap between what she knew she needed to do and what she could actually accomplish. It wasn’t until her partner pointed out ADHD-related traits from a book that she started digging deeper. This curiosity led her to conduct extensive research, compile personal symptoms, and finally seek a neuropsychological evaluation. The diagnosis brought both relief and grief—relief in finally understanding herself and grief over the struggles she had faced without support for so many years. The realization that ADHD had been an unrecognized force in her life led her to rethink her past experiences, from childhood challenges to professional struggles, in a completely new light.
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Coaching: A Path to Empowerment
After receiving her diagnosis, Kelly searched for ways to manage her ADHD effectively. She realized that traditional resources often weren’t designed with ADHD minds in mind. Struggling to find local ADHD coaches, she decided to become one herself. Coaching provided the missing link between understanding ADHD and creating actionable, personalized strategies. Through coaching, Kelly learned not just about ADHD but also about how to create systems that actually worked for her. She discovered that many of the conventional productivity techniques she had previously tried were ineffective simply because they weren’t built for the way her brain functioned. By working with others and helping them navigate similar struggles, Kelly found a sense of purpose and fulfillment that she had never experienced before.
Tools for ADHD Management
As an ADHD coach, Kelly emphasizes practical strategies that cater to the unique needs of her clients. One of the most effective tools she recommends is external accountability—setting personal deadlines and using body doubling techniques to help with task completion. This allows individuals to create a structured environment that supports productivity without relying solely on self-discipline. Body doubling, another powerful technique, involves working alongside others to boost motivation and focus. Whether it’s joining a virtual coworking session, working in a coffee shop, or simply having a friend present while completing tasks, body doubling can significantly improve task initiation and follow-through.
Another key strategy Kelly teaches is the dopamine menu—a curated list of quick, rewarding activities designed to help bridge the motivation gap before tackling more challenging tasks. By incorporating small, pleasurable activities into daily routines, individuals with ADHD can jumpstart their brains and create a sense of momentum. Lastly, she stresses the importance of reframing negative thoughts and shifting perspectives from self-criticism to self-compassion. Instead of seeing ADHD as a flaw, she encourages her clients to recognize their unique strengths and work with their natural tendencies rather than against them.
The Power of Coaching in ADHD Management
Unlike traditional therapy, which often focuses on emotional processing, ADHD coaching is action-oriented. It provides individuals with tools and systems to manage executive dysfunction, improve organization, and create supportive environments. Coaching doesn’t aim to “fix” ADHD but rather helps individuals harness their strengths and work with their unique brain wiring. Through personalized strategies, ADHD coaching allows individuals to develop practical techniques that enable them to navigate life’s demands more effectively. Rather than seeing ADHD as an obstacle, Kelly helps her clients see it as a different way of thinking that, with the right support and adjustments, can lead to success.
Owning the ADHD Diagnosis
Kelly’s journey highlights the importance of self-awareness, advocacy, and seeking the right support systems. Her experience underscores the reality that ADHD is often overlooked in adults, especially women, and that a diagnosis can be both liberating and transformative. Today, she is dedicated to helping others navigate their own ADHD journeys with understanding, validation, and practical solutions. If you suspect you have ADHD or have been recently diagnosed, remember: You’re not alone, and support is available. Coaching can be a powerful tool in unlocking your potential and designing a life that works with, not against, your brain.
More from Sofia Health
Check out the full episode of the Sofia Unfiltered podcast, "Effective Strategies to Manage ADHD: Expert Tips from Kelly Baumgartner", available on Apple Podcasts and Spotify.
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Disclaimer: The Sofia Unfiltered Podcast by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.
