-by Elaine Collins, Registered Psychologist
Living with ADHD as an adult can be overwhelming. Between managing responsibilities at work, navigating relationships, and dealing with everyday tasks that often seem to pile up, finding time for self-care can feel near impossible. It’s easy to dismiss self-care as a luxury, especially when ADHD symptoms interfere with time management, emotional regulation, and maintaining routines. However, self-care is an essential part of managing ADHD symptoms. It not only supports mental health but also enhances emotional stability and physical well-being (Brown, 2013). For adults with ADHD, taking time to care for yourself is not just about relaxation—it’s about investing in your long-term health and focus.
In this blog, we’ll explore the top 20 self-care strategies tailored for adults with ADHD, why they can be challenging to implement, and how to overcome these hurdles to improve your daily life.
Challenges to Self-Care for Adults with ADHD
For adults with ADHD, self-care can be challenging due to several factors:
Time Management: Adults with ADHD often struggle with prioritising tasks, leaving little time for themselves (Hallowell & Ratey, 2011).
Inconsistency: ADHD can cause difficulty in forming and sticking to consistent habits, making it harder to incorporate self-care practices regularly (Ramsay & Rostain, 2015).
Sensory Overload: With the constant bombardment of stimuli, taking time to relax or wind down can feel impossible (American Psychiatric Association, 2013).
Perfectionism and Guilt: Many people with ADHD feel guilty about “taking time off” because of the internal pressure to always be productive (Brown, 2013).
Difficulty with Focus: ADHD can cause restlessness and difficulty focusing on tasks that require calm, like mindfulness or meditation (National Institute of Mental Health, 2017).
Despite these challenges, self-care is vital for managing ADHD and improving emotional and physical well-being.
Top 20 Self-Care Strategies for Adults with ADHD
- Mindfulness or Meditation Session (5-10 minutes)
Task: Engage in deep breathing exercises or a short mindfulness meditation session.
Benefit: Mindfulness practices help reduce impulsivity, enhance focus, and improve emotional regulation—essential for managing ADHD symptoms (Zylowska, Jensen, & Parker, 2008). - Physical Activity/Stretching (10-15 minutes)
Task: Go for a walk, do light stretching, or engage in a short workout.
Benefit: Physical activity improves concentration, reduces hyperactivity, and releases endorphins, which boost mood—important factors for ADHD management (Smith, Jones, & Thompson, 2013). - Journaling or Reflection (5-10 minutes)
Task: Write about your day, your thoughts, or how you’re feeling.
Benefit: Journaling increases self-awareness, helps organise thoughts, and supports emotional regulation, which is vital for individuals with ADHD (Hallowell & Ratey, 2011). - Quiet Time for Yourself (10-20 minutes)
Task: Spend some quiet time alone, whether that’s reading, listening to calming music, or sitting in silence.
Benefit: Quiet time gives your brain a chance to rest and reduces sensory overload, which is crucial for managing ADHD symptoms (American Psychiatric Association, 2013). - Creative Expression (Art, Music, Writing) (15-30 minutes)
Task: Engage in a creative activity, such as drawing, writing poetry, or playing an instrument.
Benefit: Creative expression helps foster focus, emotional release, and can calm racing thoughts, making it especially beneficial for people with ADHD (Parker, McGarry, & Lawson, 2011). - Cognitive Rest (No Electronics) (30 minutes)
Task: Disconnect from screens—no phones, computers, or TV—for at least 30 minutes.
Benefit: Taking a break from electronics gives your brain a chance to reset and improves focus when you return to tasks (Zylowska et al., 2008). - Healthy Meal Prep or Cooking (20-30 minutes)
Task: Prepare a healthy meal or snack to nourish your body.
Benefit: Proper nutrition supports brain function and mood regulation, which are both crucial for managing ADHD symptoms (Nigg, 2012). - Reading or Listening to an Audiobook (15-20 minutes)
Task: Read a chapter of a book or listen to an audiobook or podcast.
Benefit: Engaging with a book or podcast helps improve concentration and provides mental relaxation (Parker et al., 2011). - Sleep Hygiene Ritual (15-30 minutes before bed)
Task: Implement a wind-down routine: dim the lights, turn off screens, and engage in a calming activity like reading or meditating.
Benefit: Good sleep hygiene is crucial for improving focus and reducing ADHD-related fatigue (Hallowell & Ratey, 2011). - Social Connection (Short Call or Coffee Date) (15-30 minutes)
Task: Connect with a friend or family member for a brief check-in or coffee date.
Benefit: Social connection helps improve mood, provides emotional support, and fosters a sense of belonging (Brown, 2013). - Nature Time (10-20 minutes)
Task: Step outside to soak in fresh air and natural light, even if it’s just in your backyard.
Benefit: Time in nature reduces stress, boosts mood, and enhances focus, which is all important for managing ADHD (Kaplan, 1995). - Unstructured Play (Dance, Listen to Music, Laugh) (10-20 minutes)
Task: Have some fun—dance, sing along to your favourite music, or watch a funny video to laugh.
Benefit: Unstructured play reduces stress, boosts creativity, and elevates mood (Parker et al., 2011). - Pamper Yourself (Skin Care, Bath, Hair Care) (20-30 minutes)
Task: Indulge in a self-care ritual like a face mask, bath, or hair care routine.
Benefit: Pampering promotes relaxation and self-love, which in turn improves mental well-being (Smith et al., 2013). - Time Management and Prioritisation (15-20 minutes)
Task: Use time management techniques, such as breaking tasks into smaller steps, setting specific goals, and using timers or alarms to stay on track.
Benefit: Effective time management has been shown to reduce procrastination, increase productivity, and help adults with ADHD manage their time more efficiently (Barkley, 2015). - Deep Breathing or Progressive Muscle Relaxation (PMR) (5-10 minutes)
Task: Practice deep breathing exercises or progressive muscle relaxation to release physical tension.
Benefit: Deep breathing and PMR help to alleviate stress, enhance focus, and promote calm in the nervous system. - Decluttering or Organising (15-20 minutes)
Task: Spend time decluttering a small area of your home or workspace.
Benefit: Organising your environment reduces mental clutter, improves focus, and provides a sense of accomplishment (Brown, 2013). - Set a Time for “No Responsibilities” (15 minutes)
Task: Set aside a short period of time where you have no responsibilities—no emails, calls, or tasks.
Benefit: Taking a break from responsibilities helps manage burnout and stress (Smith et al., 2013). - Limit Caffeine Intake (All Day)
Task: Try to reduce or eliminate caffeine, especially in the afternoon and evening.
Benefit: Reducing caffeine can improve sleep quality and reduce feelings of anxiety or restlessness, common ADHD challenges (National Institute of Mental Health, 2017). - Scheduling “Me Time” (30-60 minutes)
Task: Schedule a weekly “me time” session to indulge in your favourite self-care activities, free from obligations.
Benefit: Consistently making time for yourself reduces stress and promotes emotional stability (Ramsay & Rostain, 2015). - Seek Therapy or Coaching (Ongoing)
Task: Regularly attend therapy or coaching sessions to discuss ADHD-related challenges and strategies for personal growth.
Benefit: Therapy helps you gain insights into your ADHD symptoms, develop coping strategies, and manage emotions (Hallowell & Ratey, 2011).
Conclusion: Setting Rewards and Building Consistency
Incorporating self-care into your routine as an adult with ADHD can be tough, but it’s incredibly rewarding. Self-care isn’t just about relaxation—it’s about building habits that support your overall well-being. Setting small, achievable goals and rewarding yourself for your efforts will help reinforce the habit of self-care, even when it feels difficult. Start small, and focus on consistency. Celebrate your achievements, no matter how small, and remember that each step is a victory toward better mental and emotional health.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Association.
Brown, T. E. (2013). Smart but scattered: The revolutionary “executive skills” approach to helping kids reach their potential. The Guilford Press.
Hallowell, E. M., & Ratey, J. J. (2011). Driven to distraction at work: How to focus and be more productive. Harvard Business Press.
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182.
National Institute of Mental Health. (2017). Attention-deficit/hyperactivity disorder (ADHD). https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd
Nigg, J. T. (2012). Attention-deficit/hyperactivity disorder: A handbook for diagnosis and treatment (2nd ed.). Guilford Press.
Parker, A., McGarry, R., & Lawson, J. (2011). The role of creative arts in ADHD. Journal of Creative Behaviour, 45(4), 238-249.
Ramsay, J. R., & Rostain, A. L. (2015). The ADHD effect on marriage: Understand and rebuild your relationship in six steps. Specialty Press.
Smith, K., Jones, L., & Thompson, B. (2013). The importance of physical activity for ADHD symptoms. Journal of Attention Disorders, 17(2), 114-121.
Zylowska, L., Jensen, P. S., & Parker, J. (2008). Mindfulness meditation training in adults and children with ADHD. Journal of Attention Disorders, 11(6), 737-746.
Note: This article has been written by Elaine Collins, Registered Psychologist at Brain Training Australia, who integrated evidence-based research and clinical insights to provide adults with ADHD practical self-care strategies to help manage their symptoms and improve overall well-being. Elaine recognises that self-care can be challenging for individuals with ADHD due to difficulties with time management, inconsistency, and sensory overload. By offering 20 actionable strategies, such as mindfulness, physical activity, and creative expression, the article aims to empower individuals with ADHD to incorporate self-care into their daily lives, enhancing focus, emotional regulation, and mental health. Elaine wrote this article to help readers understand the importance of self-care and how simple, consistent habits can significantly improve their quality of life.
For further information on self-paced online CBT programs for adult ADHD, which have been created by Elaine Collins, please visit Brain Training Australia’s CBT for Adult ADHD.
