Self-Care Strategies for Adults with ADHD
ADHD, or Attention-Deficit/Hyperactivity Disorder, is defined as a “mental disorder that can affect how you focus, stay organized and manage impulses.” Those with ADHD may have trouble with; paying attention to conversations or presentations, finishing tasks (or starting them), staying still, misplacing important items, making impulsive decisions (or not making any decision at all), talking more than you mean to or oversharing and forgetting meetings, appointments or errands. ADHD symptoms vary from person to person and, while symptoms begin in childhood, there are many people who are not diagnosed until well into adulthood.
Aside from the impact ADHD can have on daily activities and executive function, it can also affect emotional well-being (emotional regulation, resilience, etc.), as well as can lead to chronic stress, anxiety and burnout. That being said, while ADHD can present individuals with a variety of different challenges, it doesn’t have to be something that completely takes over and, while the ADHD won’t fully disappear, there are many strategies someone can use to help manage it.
1. Prioritize Sleep. While this might sound fairly self-explanatory, sleep (particularly deep and restful sleep), can have a huge impact on almost every aspect of your overall health, including brain function (memory, emotions, mood, etc.), illness defense, blood pressure and much more. However, ADHD is actually linked to many sleep issues, including “insomnia, restless sleep and delayed bedtimes,” which can then in turn affect how you operate during the daytime.
However, while it may be harder to get restful sleep with ADHD, it is not impossible. Some tips include; avoiding screen time at least an hour before bed, avoiding activities that require hyperfocus in the evening, keeping the bedroom dark and quiet, and going to bed and waking up around the same time every day. If managing your sleep gets more difficult, other options could look like:
a. Cognitive Behavioral Therapy for Insomnia (CBT-I)
b. Medication adjustments (if taking)
c. Addressing co-existing mental health conditions
If you do feel like therapy or medication adjustments would help, please talk to a therapist and/or psychiatrist before continuing.
2. Move Your Body. While this may also seem self-explanatory, exercise and incorporating more movement in your day can help improve focus, mood and energy levels. However, ADHD may sometimes make it more difficult to stick with a consistent exercise routine. If you find this to be the case for you, some tips can include:
a. Find a workout that you enjoy – and don’t be afraid to alternate between types of workouts/exercise either!
b. Schedule workouts on your planner or calendar, which will not only help build a routine, but also allow for you to track your workouts visually.
c. Start small to help avoid overwhelm
3. Create a Dopamine Menu. Something else that can be linked to ADHD are lower levels of dopamine, which is also known as the “feel-good” hormone and can act as the body’s “reward center.” Those with dopamine-deficient brains, such as those with ADHD, are said to “experience a jump in motivation after a high-stimulation behavior which then leads to a release of dopamine, but then after the reward they return to their baseline levels of dopamine followed by an immediate drop in motivation.” This can lead to the cycle to repeat and the individual spending hours on an activity they don’t really enjoy.
When our dopamine levels are low, it is harder to make “good dopamine choices,” which can cause us to reach for something quick and can offer instant gratification, but usually have little to no long-term benefit (i.e. doomscrolling, compulsive shopping, caffeine overuse, etc.). This is where the concept of a “dopamine menu” comes in – also known as “a personalized list of activities that help stimulate your brain in moments of overwhelm” and can help someone reduce the mental load of figuring out how to feel better in the moment when your dopamine levels are already low. To learn more about the Dopamine Menu and how to create your own, go to https://science.ubc.ca/students/blog/dopamine-menu
Self-care is important for everyone but might be more difficult for those with ADHD to prioritize and, therefore, can subsequently make the symptoms that can come along with ADHD worse and harder to manage in the long run. This is why it is important to practice self-care strategies, such as prioritizing sleep, moving your body and finding ways to help increase dopamine, such as creating a Dopamine Menu. If you’re not sure where to start, a licensed therapist can work with you to help understand your ADHD better, develop coping skills and more.
Above all, have self-compassion. Finding the strategies that work for you may take time and trial-and-error, so having patience and compassion for yourself is important. Remember – self-care isn’t selfish, but instead necessary for your well-being and something that can ultimately help you manage your ADHD symptoms better.
Staff Blogger: Mollie Clupper
Mollie Clupper works for MHA as a Communications and Support Specialist. Using her own experiences, she wants to help bring awareness and end the stigma surrounding mental health. In her spare time, she enjoys hiking, drinking coffee, and spending time with loved ones.