We’ve been taught to see ADHD as a flaw – a lack of focus, discipline, or control. But what if that’s not the full story? What if your brain isn’t broken… it’s actually brilliant?
According to Chloe Deutscher, an ADHD coach, it’s time to stop seeing ADHD as a deficit and start seeing it as a different operating system – one that runs on creativity, curiosity, and bursts of hyper-focus.
Chloe Deutscher was diagnosed with ADHD in her twenties. With a background in biology and chemical engineering, she naturally approached her diagnosis through a scientific lens. After trying medication and therapy without fully finding what worked for her, Chloe decided to take control of managing her ADHD herself. Over the past decade, she has biohacked her brain, experimenting with everything from nutrition and nervous system regulation to wearables and neuroscience-based practices, discovering what truly helps the ADHD mind perform at its best.
When you learn how to work with your biology instead of against it, you don’t just manage your ADHD, you master it. Cosmopolitan Middle East chats with Chloe on tips to unlock a version of yourself that’s more productive, more creative, and more fulfilled than ever.
CosmoME: ADHD shows up differently in everyone. How can someone figure out which biohacking strategies are worth trying for their unique brain and lifestyle?
Chloe: Start with self-awareness and data. Track your sleep, energy, mood, and focus. When you try a new habit (whether it’s a supplement, cold plunge, or meditation) observe how your body responds over 1–2 weeks.
It’s also important to experiment slowly. Add one variable at a time so you can actually tell what’s working. Biohacking is not about doing everything, it’s about finding the few things that create the biggest ripple effect for your brain and lifestyle.
CosmoME: What are some recommended biohacking strategies?
Chloe:
Prioritise sleep.
Sleep is foundational. Without it, no supplement or productivity hack will work. A quick win is to reduce blue light exposure an hour before bed: no screens, only lamplight, red light, or candlelight. This helps reset your circadian rhythm and supports focus, energy, and emotional regulation the next day.
Regulate your nervous system.
If you’re chronically stressed, it’s nearly impossible to focus or stay organised. Start with one simple daily practice such as: a 15-minute morning walk, 3 minutes of breathwork, or EFT tapping. The goal is to train your body daily to return to safety instead of staying stuck in fight-or-flight mode.
Supplements can play a powerful role in supporting ADHD because they help optimise the biochemical pathways our brains rely on for focus, energy, and emotional regulation. While they’re not a magic fix, the right stack can make a noticeable difference in mental clarity, motivation, and resilience.
CosmoME: What supplements would you recommend?
Chloe:
- L-Tyrosine – This amino acid is a precursor to dopamine, one of the key neurotransmitters involved in motivation and focus. Many people with ADHD have lower dopamine tone, which makes tasks feel harder to start and sustain. L-Tyrosine helps give your brain the raw material to produce more dopamine naturally, improving alertness and drive (especially during mentally demanding days).
- L-Theanine – Found in green tea, L-theanine promotes calm, sustained focus without sedation. It increases alpha brain waves- the same ones associated with meditation, helping reduce the jittery overstimulation that often comes with ADHD. It also pairs beautifully with caffeine, smoothing out energy spikes and crashes.
- Creatine – Most people associate creatine with gym performance, but it’s also a cognitive enhancer. The brain uses massive amounts of energy, and creatine helps replenish ATP (your body’s main energy currency). This can improve mental stamina, processing speed, and even mood regulation- all crucial for ADHD brains that tend to burn energy quickly.
- Omega-3 Fatty Acids (EPA & DHA) – These essential fats are critical for brain structure, neurotransmission, and reducing inflammation. Research consistently links low omega-3 levels to worsened ADHD symptoms, especially impulsivity and emotional regulation. Supplementing with a high-quality fish oil (with more EPA than DHA) can support long-term brain health and focus.
- Magnesium Glycinate – It supports hundreds of enzymatic reactions in the brain and body, including those related to dopamine production and nervous system regulation. Magnesium glycinate, in particular, is gentle on the stomach and helps calm hyperactivity, restlessness, and anxiety while promoting better sleep.
As always, it’s important to personalise your stack because everyone’s brain chemistry is unique. Start with one supplement at a time, track how you feel for a couple of weeks, and always check for contraindications if you’re taking medication.
CosmoME: Some “hacks” gain traction online before research catches up. What are the biggest red flags or risks people with ADHD should be cautious about when exploring?
Chloe: Be cautious with supplements – natural doesn’t always mean safe. Check for contraindications if you’re taking medication or mixing multiple products. Use resources like ChatGPT or consult a professional to double-check interactions.
Also, be wary of anything promising instant transformation. ADHD brains love novelty, so it’s easy to chase shiny new trends. The real magic comes from consistency, not extremes.
I encourage my clients to start with the body and what’s accessible to them before going to buy expensive devices or treatments. Can you walk for 15 mins daily vs. buying a red light therapy device (even though I love them) or instead of buying a vagus nerve stimulator can you just try humming for a few minutes per day. This reduces cost, risk, and dependency on anything outside of yourself.
CosmoME: How can biohacking complement established treatments like medication or therapy?
Chloe: Absolutely! I see biohacking as the missing layer of ADHD care. Medication and therapy are valuable but they work best when your body and nervous system are optimized to support them. For example, medication or therapy can’t fix poor sleep, a blood sugar rollercoaster, or chronic stress.
Biohacking helps create the biological foundation for your brain to function well, so that therapy and medication can be more effective. I believe the future of ADHD treatment will be integrative- combining neuroscience, biology, mindset, and lifestyle for a personalised approach.
CosmoME: Are there specific tips you have for women with ADHD?
Chloe: Yes! Most women I work with feel chronically overwhelmed. For us, stress management isn’t optional; it’s essential. Focus on nervous system regulation- slow down when and where you can, and give yourself permission to rest. It is really important to have a tool that you use to regulate your body daily: meditation, walking, breathing exercises etc., If you can learn to regulate your nervous system then you can learn to regulate your attention and emotions.
It’s also powerful to biohack in sync with your hormones. Our ADHD symptoms can shift dramatically across our cycle. For example, you might need more support for focus and energy in the luteal phase and more rest during menstruation. Tracking your cycle and adjusting your habits around it can be life-changing.