By definition, it seems like a no brainer. Take care of yourself, right?. So easy. Wrong, Self Care does not come easy and in most cases is an afterthought, or only becomes dramatically apparent after we have broken down and it’s too late.
As ADHD’ers we often spend so much time and energy trying to meet external demands that our personal well-being takes a backseat.
Self-Care Strategies Tailored for ADHD‘ers
Routine is vital for people with ADHD, but that doesn’t mean it needs to be rigid. Zone in on what is lacking in your life and focus what needs to be changed on what you struggle with the most. Some strategies may include:
- Consistency is key. Try to keep bedtime, your morning alarm, and meals happening at similar times of the day.
- Create a calendar (hard copy or app) and plot out your appointments, deadlines, activities, etc
- Don’t take on too much too fast, spread out your tasks so they aren’t too large to tackle
Remember, flexibility is key—allow yourself to adjust your routine as needed without feeling guilty.
- Prioritize Sleep
Sleep disturbances are common among individuals with ADHD, yet good sleep hygiene is one of the most effective forms of self-care. Fiercely protect your sleep and make sure you are getting at least 6-8 hours. No more or less, as even too much sleep can make you feel unrested.
- Present and Peaceful
Anyone who has been diagnosed with ADHD as an adult can attest, it is very hard to stay mindful and be in the moment. Mindfulness and meditation can be great tools to reflect on the day. Either first thing in the morning and right before bed taking a few moments for yourself to set the tone with some positive affirmations and awareness of breath.
Finding some stillness in your day can be very challenging for some, but I highly recommend it. Start with small chunks of time at first and work your way up.
- Work it Out
One of the more effective ways for adults or students with ADHD can improve their memory, executive function, and overall energy is to exercise. Studies have shown, see link here, that exercise has so many benefits to help improve the challenges that come from ADHD diagnoses.
You may have heard of a “runners high”, that some people can feel euphoric while out for a run. This phenomenon is due to the release of endorphins and dopamine, which is what prescribed ADHD medications also help regulate.
What better form of self care is there than getting your blood flowing, allowing the mind to have a break, and promoting longevity and positive health. When it doubt, sweat it out.
- Food for Thought
What fuels the body also fuels the mind. Ensuring that you are following a well balanced diet that incorporates lots of fruits, vegetables, and essential vitamins is key. If you are following a high fat and high sugar diet it makes it very difficult for your body to support proper brain function.
Ensure that you are eating foods such as:
- Kiwis, apples, berries
- Whole grains
- Healthy fats, omega 3
This diet change can be especially hard for people with ADHD, as food preparation can be extremely boring to some and others may have sensory issues to certain foods, or on the flip side some ADHD’ers seek food for dopamine and yes you guessed correctly, the wrong types of food that are high in sugar!
Here are some food types to avoid that can make you feel sluggish and unable to focus:
- Saturated fats
- Refined sugar
- Processed foods
Giving your body the proper nutrients that it needs to promote healthy mental habits and help support all the other strategies you will be incorporating to reduce the challenges of ADHD.
- Help with Hobbies
Adults can struggle with making the time for hobbies or other creative endeavours during their busy schedules, but the importance of carving out an activity that is just for you will speak volumes to your mental health.
Whether it is a solo project, or joining a group class learning something new or improving upon existing personal skills enhances one’s overall happiness and feeling of fulfillment.
Another positive can be the social interactions that come with taking on new hobbies. Meeting new people, sharing ideas, forming positive relationships are all great for treating ADHD symptoms.
7. Overcoming Barriers to Self-Care
One of the biggest challenges for people with ADHD is consistency. It’s easy to start strong with self-care practices but we can lose momentum due to distractions, procrastination, or shifting priorities. Here are some tips for maintaining consistency:
- Set realistic goals: Start with one or two self-care habits and build from there.
- Use reminders: Whether through phone alarms, sticky notes, or apps, external reminders can help you stay on track.
- Practice self-compassion: Understand that slip-ups are normal. Don’t let a missed day derail your efforts—just pick up where you left off.
- Get support: Share your self-care goals with a friend, partner, coach, or therapist who can help hold you accountable and provide encouragement.
Self-care is a crucial component of managing ADHD and should be treated as a priority, not an afterthought. By establishing routines, getting enough sleep, practicing mindfulness, staying active, eating well, and finding creative outlets, you can nurture both your mental and physical health. Most importantly, remember that self-care isn’t selfish—it’s the foundation for living your best life with ADHD. Embrace it, and allow yourself the space to grow, heal, and thrive!