ADHD-Friendly Self-Care: Simple Strategies to Support Your Mental, Emotional & Physical Wellbeing
By Chiara Richards – May 2025
Looking after yourself is essential—but if you live with ADHD, self-care can sometimes feel more like a challenge than a comfort. You might know that rest, nourishment, and emotional balance matter, but actually creating habits that support your wellbeing? That’s where many people with ADHD get stuck.
The good news? You’re not alone, and there are ways to make self-care feel more manageable and meaningful. When we adapt self-care to fit the ADHD brain, it becomes less of a task and more of a tool for thriving.
Why Is Self-Care Harder with ADHD?
It’s helpful to first understand the unique barriers ADHD can create around self-care. Here are some common ones:
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Time blindness – It’s easy to lose track of time, which can lead to missed meals, late nights, or forgotten breaks.
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Overwhelm – Big goals like “eat healthier” or “start meditating” can feel intimidating, which can lead to avoidance.
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Emotional intensity – Even small tasks can feel huge, and that emotional weight can cause shutdowns or burnout.
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Inconsistency and forgetfulness – Even with the best intentions, routines might be hard to maintain or remember.
Recognising these patterns is the first step to finding solutions that work with your brain, not against it.
6 ADHD-Aware Self-Care Ideas That Actually Work
These strategies are realistic, forgiving, and most importantly—tailored to how ADHD shows up in everyday life.
1. Start Small and Keep It Simple
Complicated routines can lead to frustration. Instead, build your self-care around micro-actions—tiny habits that feel doable.
Try this:
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Drink a glass of water first thing in the morning
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Write down one goal for the day
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Take a few deep breaths between tasks
🧠 Why it helps: Small wins give your brain the dopamine boost it craves, helping you build momentum over time.
2. Create a Calming, Sensory-Friendly Environment
A cluttered space can create mental noise. Designing areas that feel calm, ordered, and soothing helps reduce distraction and stress.
Tips:
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Tidy one surface at a time (like a bedside table or your work desk)
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Use soft lighting, calming scents, or tactile objects like a weighted blanket
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Keep visible prompts around to support self-care (e.g., a water bottle or reminder note)
🧠 Why it helps: An organised environment supports emotional regulation and focus.
3. Use Timers and Alarms to Build Rhythm
If time tends to slip away from you, external prompts can bring structure without adding stress.
What to try:
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Set a 10-minute timer to start something (cleaning, journaling, moving)
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Use recurring reminders for hydration, breaks, or bedtime
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Experiment with the Pomodoro Technique: 25 minutes focused activity followed by a 5-minute self-care pause
🧠 Why it helps: Time cues keep you grounded and make transitions smoother.
4. Make Self-Care Enjoyable by Following Your Interests
People with ADHD often experience hyperfocus—intense interest in topics that light them up. Instead of forcing a routine, lean into what energises you.
Examples:
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Love music? Turn stretching into a dance break
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Enjoy creativity? Use doodling or journaling as a calming tool
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Curious about new tools? Test different wellbeing strategies like body-doubling, yoga apps, or meal kits
🧠 Why it helps: Enjoyment increases engagement and sustainability.
5. Protect Your Sleep Routine
Sleep challenges are common with ADHD, but good rest helps everything else function better—from focus to mood to motivation.
Ideas:
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Create a consistent sleep schedule
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Wind down with a calming ritual (like a book or warm bath)
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Avoid screens 30 minutes before bed to reduce blue light exposure
🧠 Why it helps: Sleep is the foundation of executive function and emotional regulation.
6. Acknowledge Progress—Even the Small Stuff
Celebrating wins builds motivation. Instead of dwelling on what you didn’t do, highlight what you did.
Celebrate things like:
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Taking a walk (even a short one!)
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Sending that one email you’ve been avoiding
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Choosing to rest instead of pushing through
🧠 Why it helps: Recognition reinforces positive behaviour and increases self-belief.
What’s One Step You Can Take Today?
Remember, self-care doesn’t need to be perfect—it just needs to feel possible and personal to you. Maybe your first step is stretching for five minutes, drinking some water, or stepping outside for fresh air.
Whatever it is, it counts.
If you’re looking for more support in creating sustainable routines or navigating life with ADHD, coaching can help. I specialise in strengths-based, neurodiversity-affirming coaching designed to help you feel empowered, not overwhelmed.