Self-Care for Those Living With ADHD

Along with the doctor or therapist you see for medication or counseling, you can work with an ADHD coach. They can help you develop practical strategies you can use in your daily life in a way that works for your brain. They work with you one-on-one to set goals, build useful habits, stay organized, and follow through on plans.

If you use prescription medication to help manage your ADHD, keep up with your dosing schedule and see your prescriber regularly to check in on how the medication is working or how you might tweak it to work best for you.

Getting regular physical activity throughout your week can help you manage ADHD symptoms by boosting chemicals in your brain that support attention, focus, and self-control. Research suggests that staying active may also improve your mood, reduce stress, and make it easier to think clearly and stay organized throughout the day.

What you eat won’t cure ADHD, but research suggests that a healthy diet may help support better focus and behavior. Take stock of your go-to foods: A diet high in sugary and heavily processed foods may be linked to more ADHD symptoms, so a focus on fresher fare, such as whole foods, plants, and lean proteins, may make a noticeable difference in how you function.

Connecting with other people who understand life with ADHD can give you a support system and community all in one. You can get advice, stay on track with your goals, share experiences, and learn new strategies through online or in-person ADHD support groups.

Mindfulness practices such as meditation can help you become more aware of where your attention is going and make it easier to bring your focus back when your mind starts to wander. Studies suggest mindfulness may improve attention and overall ADHD symptoms, especially when you use them alongside other strategies and treatments.

This can be especially helpful for those you live with. Explaining to a partner or children how ADHD affects your brain helps them know more about your symptoms and habits. This can help them better understand and support you.

No one functions well when they’re low on sleep, but when you have ADHD, it’s even more important to get quality ZZZs. ADHD already affects your ability to concentrate, so any boost you can give your brain (like eight solid hours of snoozing a night) helps. Try going to bed at the same time every night and setting your alarm for the same time every morning. Wind down before bed, and keep your bedroom dark, cool, and distraction-free.

The decision to tell your employer about your ADHD is a personal one, but if you do disclose your diagnosis, you can also ask about accommodations to support you in your work. For example, you might be able to request a distraction-free workspace, or slightly longer lead time to get projects finished.

When you keep a routine or schedule for your days, both your physical and mental health benefit. Your brain doesn’t have to work quite so hard to remember important tasks when you fold them into predictable actions. For example, pairing your medication with your morning teeth-brushing helps you stay consistent with treatment.

Remember to be kind to yourself as you work on adding more self-care practices into your life. Perfection isn’t the goal. You’re striving for small, gradual changes that support your overall well-being and help you access all the other tools you have for thriving with ADHD.