Self-Care Tips for ADHD Adults

Living with ADHD as an adult can present unique challenges in managing daily life and overall well-being as we all know. However, if you can implement some self-care strategies, navigating the complexities of ADHD can become more manageable. Note I say more manageable, because you are always going to have days where things don't go as well. On these days, give yourself a break. Don't invite your internal critic to start berating you. Be kind to yourself.

Here are some self-care tips that help promote overall wellness, but remember that everyone is different too. What might work for one person doesn't necessarily work for another.

1. Establish a Routine

Creating a daily routine can provide structure and predictability. The only issue is how we then remember that we have a routine and how we sit down to create that routine in the first instance. Don't try to create a routine if you are in overwhelm. It's just going to make you feel worse. Visual cues work best, along with alarms that we can hear. Try to set specific times for tasks such as waking-up, meals, work/study periods, exercise, and relaxation. Or, if you find being specific too much, just have moveable blocks of tasks that you do when you can. Consistency helps in managing time effectively and reducing decision fatigue. It also helps us to work out what is more of a priority each day. Remember, small, easy tasks to start with. Task done equates to a dopamine hit. If you are having problems with motivation, tell yourself to 'just do it.' Then go and do it.

2. Break Tasks into Manageable Steps

Large tasks can at times, feel overwhelming, leading to procrastination and stress. Breaking down tasks can work - but sometimes all we have done is created lots of small bits of a task instead. When you have decided how you will manage a task, set an agreement with yourself that you will do one of the small bits immediately. Get it out of the way. Small bit done? Dopamine hit. You are amazing.

3. Utilise Time Management Tools

Incorporate tools like calendars, planners, reminder apps, and timers to keep track of appointments, deadlines, and tasks. These tools can help in prioritising activities, setting goals, and managing time efficiently. Experiment with different tools to find what works best for you. No-one is the same. Some people with ADHD find the automated ai systems too hard to set up. Start with a piece of paper and a pencil if you have to. Get everything out of your head and onto paper. Then you don't have to worry about being late, missing appointments or forgetting to so something important.

4. Practice Mindfulness and Relaxation Techniques

Engage in mindfulness practices, deep breathing exercises, or meditation to reduce stress, improve focus, and boost mental clarity. These techniques can help in calming a busy mind, increasing self-awareness, and promoting emotional well-being. ADHD can give us emotional dysregulation and anything that calms the mind and centres us, is going to be beneficial. When was the last time you took a deep breath? Take one now. Go on. You know you want to. Now, see how much better you feel? One single, long deep breath. Sometimes feeling better is easier than you think. Now go and drink some water as well.

5. Stay Active and Get Regular Exercise

Physical activity is not only beneficial for overall health but also plays a significant role in managing ADHD symptoms. Engage in regular exercise, such as walking, jogging, yoga, or dancing, to release pent-up energy, improve concentration, and enhance mood. However, a lot of the time we won't exercise even if we know it is good for us. We may be in paralysis, be emotionally dysregulated or not organised enough for regular exercise. Start small. Really small. Walk around your house. Then venture outside. Don't start with 10km walks because we know that's just going to lead to burnout. Little by little. Step by step.

6. Seek Support and Consider Counselling

Well, of course we are going to recommend this. Don't hesitate to reach out for support from friends, family, or mental health professionals. Counselling can provide valuable strategies for coping with ADHD, improving self-esteem, and addressing any emotional challenges that may arise. When you are in a counselling journey you learn about your own ADHD and what works for you. A counsellor can help you iron out the things that are really challenging for you too. A supportive network can offer encouragement and understanding.

7. Prioritise Sleep and Healthy Eating Habits

Maintaining a consistent sleep schedule and consuming a balanced diet can impact ADHD symptoms. Aim for sufficient sleep each night and incorporate nutrient-rich foods to support brain function and overall health. Proper rest and nutrition play a crucial role in managing ADHD effectively. If your sleep schedule is wonky, then your mood will be affected. You need your sleep. Go to bed at the same time. Wake up at the same time. Stop scrolling. Put the chips down. We excel at emotional eating.

Self-care is helpful for adults with ADHD to navigate daily life a little better than we did before. We forget to look after ourselves, but we need to. Remember, self-care is a continuous journey, and it's important to tailor these tips to suit your individual needs and preferences. Everyone's ADHD journey looks different to the next persons. Taking proactive steps can make you feel like you are gaining control over your life. Every single little step you take is important.

Be kind to yourself.

Juliette.