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Putting Yourself First: Self-Care Tips for the ADHD Mind


As a therapist, I understand how easy it can be for people to get swept up in the demands of daily life, leaving little time for self-care.

As someone dealing with Adult ADHD on a daily basis, work deadlines, social obligations, and the natural restlessness that can come with an ADHD brain, taking care of your well-being can often fall into an “I’ll catch up with that later” schedule that rarely seems to find it’s way to the front of the queue.

Sometimes, it can completely fall by the wayside.

But the truth is, prioritising your self-care is absolutely crucial when managing ADHD.


Running The Tank On Empty?

Think of it this way – can you show up as your best, most productive self if you’re constantly running on empty?

Feeling drained, fatigued, overwhelmed.

Unsettled and increasingly distressed…

The answer is, you can’t.

So, for some, this is a gentle reminder, and for others, this may be a helpful list of ‘to (try and) do’s’, and a few softly persuasive self-care ideas specifically for my fellow ADHD warriors.


5 Helpful Go-To’s To Alleviate Symptom Impact

If you’re not doing these already, here are some suggestions that you can get going right now


adult adhd symptoms schedule


Schedule It In (when you’re up)

I know, it sounds almost too simple.

But simple is by no means, easy.

As was once said, “It takes a great deal of self-discipline to keep things simple”

Actively blocking off time in your calendar for things like exercise, relaxation, or even just quiet reflection can make a world of difference.

And by giving these simple and effective actions the required respect they deserve, these important self-care activities get the same level of priority as any other commitment.

And if you can, try to do this whilst you’re in what you consider to be one of your most settled moments – scheduling and organisation require a lot of logical brain power, so better to do when the mind is a little calmer and the reserves are fuller.


adult adhd symptoms move


Get Moving

Physical activity is such a game-changer for ADHD symptoms.

Whether it’s going for a brisk walk, taking a dance class, or trying out a new sport, getting your body moving can help calm the mind and boost focus.

And try to remember, start small if needed – even 10 minutes, 5 minutes, damn, a single minute can begin to make a positive impact as you begin to move forward through the coming days.


Lean on Your Support System

Do your best to reach out to friends and family when you’re feeling overwhelmed can help enourmously.

If you’re a little concerned about weighing others down with these concerns then stretch past family and friends and consider seeing a professional. Yes, time and money always play a factor here, but the benefits can be many and the gains can help you move towards a frame of mind that can help you get back those investments in no time at all.

Having a network of people who “get it” can provide invaluable comfort, encouragement and accountability.

You don’t have to travel this road alone.


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Practice Mindfulness

Meditation, deep breathing, and other mindfulness techniques can help ADHD folks stay grounded and present – even when thoughts are racing.

This generally is easier done before you reach the place of overwhelm (and this is for any human being regardless of ADHD symptoms or otherwise), for finding a place of calm when in a frazzled state can be, for some, such a frustrating, and therefore more demanding effort.

Learning to body swerve these future possibilities of worry, concern and an overwhelming/overthinking mind can often be assisted by being a little more organised, and by engaging that planning mind just a little earlier so that you can take a different direction before overwhelm comes crashing in with both feet.

Try to schedule some rest time into each day, or even better into each half day, before things get too much.

It may take some trial and error to find what works best for you, but the payoff is worth it.


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Get Creative

Engaging in creative hobbies and outlets can be a wonderful way to channel your ADHD energy in a positive direction. Whether it’s painting, writing, or trying your hand at a new craft, tapping into your creative side can boost your mood and provide a healthy distraction.


Prioritise Rest

In the hustle and bustle of daily life, it can be easy to skimp on sleep. But for those with ADHD, getting enough high-quality rest is absolutely crucial. Aim for 7-9 hours per night and create a calming bedtime routine to help you wind down.

And rest doesn’t just mean sleep.

Yes, it’s tough to settle, to keep the mind calm, but adopting a more ‘less is more’ approach will more or less have you in a better place over time.

And remember, this is a mid to long-term effort – what you do now can pay dividends over the hours, days and weeks to come. Not just in that moment. So it’s worth always keeping in mind with practice, stress can be reduced and symptoms can improve.


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The bottom line is, you deserve to feel your best.

So try to be kind to yourself, prioritise your needs, and don’t hesitate to ask for help when you need it.


Seek Gains By Reducing Anxiety

By taking steps through rigorous self care ideas, or with the help of a professional therapist, you can reduce your levels of day-to-day general anxiety and can start seeing some pretty incredible gains.

Let me break it down for you:

  • More Productivity

When your mind isn’t constantly buzzing with worry and anxious thoughts, you’ll find it so much easier to actually sit down and get things done. Goodbye, procrastination!

  • Better Mood

Lowering your anxiety levels can do wonders for your overall mood and outlook. You might even start to feel a little lighter, happier, and more positive about things.

  • Improved Relationships

ADHD can put a strain on your personal relationships, but managing your anxiety can help you communicate better and be more present with the people you care about.


adult adhd sypmtpms 7 - relationship


With your mind not racing a million miles an hour, you’ll be amazed at how much easier it is to actually focus on the task at hand.

  • More Energy

Constant anxiety is incredibly draining, both mentally and physically. Reducing it means you’ll have more gas in the tank to tackle your to-do list (or, you know, maybe to actually enjoy your free time!! Life isn’t ALL about work and productivity after all – don’t get me started on this one 🙂

  • Greater Sense of Control

When you’re able to better manage your anxiety, you’ll start to feel more in control of your life and your ADHD, rather than the other way around. And that, my friend, is powerful stuff.


So if you’re ready to start seeing some seriously impressive gains, it might be time to focus on reducing that anxiety to help manage ADHD symptoms – stress reduction is a practice worth mastering, and one that your brain (and the rest of you) will thank you for.


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Beyond Self Care Ideas

If you’d like to know more about how Solution Focused Hypnotherapy can have a significant impact in this area, you can find my dedicated page to Adult ADHD here, and when you feel like taking that step forward towards a more stress-free life please feel free to get in touch at any time.

Sooner than you think, you can begin to feel calmer, more relaxed and more able and willing to get life back on track.





ADHD UK – Homepage






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