adhd self care

Amazing Tips Guaranteed To Make You An ADHD Self Care Pro

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ADHD self care can seem overwhelming because it is hard to remember to even practice self care in the first place. In this post we are going to help you create routines instead of tasks!

adhd self care

I know how hard it is to keep up with self-care when you have adhd and that’s why I decided to write this post. I came up with all the tips I use on a good day so that I have this list down for the harder days.

If you struggle with ADHD self care, then keep on reading because I know these will be helpful tips.

This post is all about ADHD Self Care!

ADHD Symptoms When Self Care Lacks

For individuals grappling with ADHD (Attention-Deficit/Hyperactivity Disorder), the importance of self-care cannot be overstated. When self-care measures are neglected, a plethora of symptoms and challenges can arise, often amplifying the difficulties faced in day-to-day life.

I have a whole post on ADHD Care and it is one of my favorites I have ever written! I often go back on it for my own personal use because it has everything down.

One prominent issue is the constant struggle with disorganization. Without proper self-care routines, individuals may find themselves unable to keep their living spaces tidy or remember crucial appointments. This disarray seeping into their personal and professional lives can lead to added stress and complications (North Star Transitions).

Further, neglecting self-care can cause significant problems with concentration. This lack of focus can manifest as an inability to complete tasks at work or maintain meaningful relationships, leading to a cascade of issues that may affect their overall quality of life (Healthline).

adhd care

Moreover, without adequate self-care, feelings of restlessness and anxiety can escalate. These heightened emotions can create a cycle of discomfort and unease, making it even harder for individuals with ADHD to navigate their daily lives (Healthline).

ADHD is also known to cause motivation issues, which can be further exacerbated when self-care falls by the wayside. This can result in a lack of drive to accomplish goals or complete tasks, which can negatively impact personal achievements and career progression (Verywell Mind, Psych Central).

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Without proper self-care, impulsive behaviors can increase, leading to actions that may have negative consequences in the long run (Mayo Clinic).

Neglecting self-care can also worsen various health problems associated with ADHD, including compulsive eating, which can lead to physical health issues over time (Help Guide).

A unique characteristic of ADHD is hyperfocus, where individuals become so engrossed in one thing that they neglect their basic needs. This intense concentration can lead to neglect of other important aspects of life, including self-care (CHADD, Healthline).

self care for adhd

While ADHD does not directly affect self-care, it does make maintaining regular self-care routines more challenging. The symptoms of ADHD can create obstacles that make it difficult to consistently take care of oneself (The Mini ADHD Coach).

Given these challenges, it’s crucial for people with ADHD to develop a robust self-care routine. This is a key step towards managing their symptoms effectively and improving their overall well-being. By prioritizing self-care, individuals with ADHD can navigate life with greater ease and achieve a better quality of life (North Star Transitions).

Self Help Tips For ADHD

Navigating life as someone with ADHD can feel like you’re on a rollercoaster ride. It’s a time of exploration and discovery, but the challenges ADHD brings can be overwhelming. Here are some self-help strategies to help you take control and thrive.

Firstly, make exercise and outdoor activities your best friends. Regular physical activity can help reduce hyperactivity and inattention. Whether it’s a morning jog, an afternoon yoga session, or a weekend hike, find what works for you and stick with it (Help Guide).

In today’s digital age, there’s an app for almost everything. Use planner apps or smart devices to keep track of your activities and appointments. They can serve as reminders and help combat the forgetfulness and disorganization that often come with ADHD (Advanced Psychiatry Associates).

adhd self care

Remember, you’re not defined by your ADHD. Practice self-awareness and mindfulness. Regularly check in with yourself, understand your triggers, and develop routines that work for you. This can help you maintain balance and manage your symptoms effectively (Healthy Place).

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Food plays a bigger role than you might think. Identifying triggers and maintaining regular meal times can prevent unhealthy eating habits like skipping meals and binging. Plus, knowing what sets off your ADHD symptoms can help you avoid those situations (Talk With Frida).

In your 20s, it’s easy to forget that you are your top priority. Ensure you get a good dose of self-care each day. This can help manage stress and cope with ADHD (ADDitude Mag).

Use reminders, notes, lists, and alarms to keep your life organized. These tools can be a lifesaver when dealing with forgetfulness and disorganization, common symptoms of ADHD (Beautiful Soul Counseling).

Be creative in finding solutions to everyday tasks and challenges. These idiosyncratic coping strategies can be as simple as decluttering your living space, or finding ways to reduce distractions (ADDitude Mag, Harvard Health Blog).

Lastly, consider incorporating meditation, yoga, and deep breathing techniques into your routine. Alongside a healthy diet and good sleep habits, these practices can significantly improve your ability to manage ADHD (Mental Help).

If you are interested in learning some more general self care tips, I have a whole post on how to have a self care day. It is comprehensive and will give you some great options!

Remember, ADHD is just one aspect of you. You’re more than your diagnosis. With these self-help tips, you can better manage your ADHD and embrace the exciting journey of your 20s.

ADHD Self-Care Checklist

Start your day with exercises such as jogging, yoga, or dancing. It’s also beneficial to spend some time outdoors, perhaps walking or gardening. Make sure you’re eating balanced meals and healthy snacks throughout the day. Aim for about 7-9 hours of sleep each night for optimal rest and recovery.

Incorporate mindfulness and relaxation into your daily routine. This could include meditation or deep breathing exercises, setting aside time for hobbies or creative activities, and establishing an unwind time before bed, such as reading or listening to calming music.

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Stay organized by using planner apps or smart devices for reminders, making a to-do list for the next day, setting specific daily goals, and keeping your living and working space tidy.

adhd self care

It’s also important to regularly reflect on yourself and your emotions. Identify any triggers and how they make you feel. Consider journaling about your day and thoughts to increase self-awareness and manage your ADHD effectively.

Don’t forget about the importance of social interaction. Spend quality time with loved ones, engage in social activities, or join clubs that interest you. Maintain open communication about your needs with those around you.

If applicable, keep up with your professional help. Attend regular appointments with a therapist or counselor and take any prescribed medication as directed.

Remember, this is just a guideline. The most important thing is to find what works best for you and incorporate it into your daily routine. Self-care is personal and should make you feel comfortable and at ease.

Well, There You Go!

This post was all about adhd self care!

If you struggle with adhd then you are going to love adding some more self care to your routine. It can really make all the difference to set aside some time to take care of yourself.

One tip I didn’t mention, but I will add here, is buying a pack of personal sized smoothies from a place like Sam’s Club. Having smoothies premade can make it super easy to get some extra fruits and veggies in and help your brain work a little better!

I hope you enjoyed this post as much as I did writing it. Comment below with any other ideas!

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