Taking care of yourself is one of the most important things you can do, but when you’re living with ADHD, self-care can feel like just another overwhelming task on your list. Have you ever wondered why it’s so hard to prioritise your wellbeing, even though you know how important it is?
You’re not alone. ADHD often makes traditional self-care routines feel out of reach, but with a few practical strategies tailored to your unique needs, you can build routines that actually work for you. Let’s explore how small, ADHD-friendly adjustments can make a big difference in your mental, emotional, and physical health.
Why Does ADHD Make Self-Care Difficult?
Before diving into strategies, let’s talk about why self-care often feels harder for those with ADHD. Recognising these challenges is the first step to overcoming them:
- Time blindness: Losing track of time makes it hard to prioritise basic self-care, like eating meals or going to bed on time.
- Overwhelm: Big goals, like “start a meditation practice” or “exercise daily,” can feel impossible to begin.
- Emotional intensity: ADHD can make even small tasks feel emotionally overwhelming, leading to avoidance or burnout.
- Forgetfulness: Even with the best intentions, self-care tasks can slip your mind when life gets busy.
Does any of this sound familiar? If so, you’re not alone—and there are ways to navigate these challenges.
ADHD-Friendly Self-Care Practices That Work
These six simple strategies are designed with ADHD in mind. They’re easy to implement, forgiving if you miss a step, and—most importantly—helpful in supporting your wellbeing.
1. Keep It Simple and Doable
When it comes to ADHD, less is often more. Complex, multi-step self-care routines are hard to sustain, so focus on tiny, achievable actions.
Examples:
- Drink a glass of water when you wake up.
- Spend five minutes stretching or moving your body.
- Write down just one priority for the day.
Why it works: Simplicity reduces overwhelm, and small wins create a sense of accomplishment that motivates you to keep going.
2. Create a Sensory-Friendly Space
Your environment has a huge impact on your mental and emotional Wellbeing. ADHD brains are sensitive to clutter and overstimulation, so designing a calming space can make self-care easier.
Practical tips:
- Declutter one small area at a time (like your desk or bedside table).
- Add sensory tools you love: a weighted blanket, calming scents like lavender, or soft lighting.
- Use visual reminders: Keep a water bottle, a journal, or a self-care checklist in sight.
Why it works: A peaceful, organised space helps you focus on yourself instead of your surroundings.
3. Use Timers to Stay on Track
Struggling with time blindness? Timers and alarms can help you prioritise self-care without feeling overwhelmed.
Here’s how to use them effectively:
- Set a timer for 10 minutes to start tasks like journaling or cleaning a small space. Once you begin, momentum often builds.
- Use alarms as reminders for essential activities, like drinking water, taking breaks, or going to bed.
- Try the Pomodoro Technique: Work for 25 minutes, then take a 5-minute self-care break to stretch, breathe, or hydrate.
Why it works: Timers provide structure without adding pressure, making managing your time and energy easier.
4. Lean Into Your Interests
One of the unique strengths of ADHD is hyperfocus—a state of intense interest and engagement. Instead of fighting it, use hyperfocus to make self-care enjoyable.
Ideas:
- If you love music, create a playlist for stretching or dancing.
- If you enjoy art, try doodling or painting as a way to relax.
- Turn self-care into an experiment: Test different activities (like yoga, meditation, or meal prepping) to find what resonates with you.
Why it works: When self-care feels fun and engaging, you’re more likely to stick with it.
5. Prioritise Sleep as a Foundation
ADHD can make sleep tricky, but good rest is the foundation of all self-care. Without it, everything else feels harder.
Tips for better sleep:
- Set a consistent bedtime and wake-up time—even on weekends.
- Create a calming bedtime routine: read a book, dim the lights, or try a guided meditation.
- Avoid screens for at least 30 minutes before bed to reduce blue light exposure.
Why it works: Better sleep improves focus, energy, and emotional regulation, making it easier to care for yourself during the day.
6. Celebrate Your Wins—No Matter How Small
ADHD brains thrive on positive reinforcement. Instead of focusing on what you didn’t do, celebrate the small steps you did take.
Examples of wins to celebrate:
- Drinking water during the day? Great job!
- Taking a 5-minute walk? That’s progress!
- Starting (but not finishing) a task? You’ve made a step forward, and that counts.
Why it works: Acknowledging your progress builds confidence and motivates you to keep going.
Your Next Step: What Will You Try Today?
ADHD self-care doesn’t have to be perfect—it just needs to be yours. So, what’s one small step you can take today to care for your mental, emotional, or physical wellbeing?
Maybe it’s a deep breath, a glass of water, or five minutes spent outside. Whatever it is, it’s enough.
By Errin Anderson
About the Author
Errin Anderson is a leading ADHD Business Coach and the founder of PhilanthroPeak Coaching. With firsthand experience of the challenges and strengths of ADHD—having been diagnosed in his 30s—Errin combines his personal journey with professional expertise to empower neurodiverse entrepreneurs. His coaching focuses on transforming obstacles into opportunities, offering practical tools and strategies tailored to the unique needs of ADHD business owners.
Errin’s passion lies in helping entrepreneurs embrace their creativity, focus their energy, and thrive both personally and professionally. His mission is to prove that ADHD isn’t a limitation—it’s a unique advantage waiting to be unlocked.
Connect with Errin:
- Email: hello@philanthropeak.co.uk
- Website: philanthropeak.co.uk
Media Links
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