Living with ADHD can present unique challenges, from maintaining focus to managing stress and regulating emotions. While professional support is important, practical self care strategies can make a real difference in daily life. By developing routines and habits that work with your brain rather than against it, you can improve productivity, mental wellbeing, and overall quality of life.
Here are seven ADHD self care tips and strategies to help you thrive.
1. Create structured routines
People with ADHD often struggle with organisation and time management. Creating a structured daily routine can reduce stress and help maintain focus.
- Use a planner, digital calendar or task management app to map out your day.
- Break larger tasks into smaller, manageable steps.
- Schedule consistent wake-up and sleep times to support your circadian rhythm.
Consistency is key. Even small daily routines, such as having breakfast at the same time or setting reminders for chores, can make a noticeable difference.
2. Prioritise sleep and rest
Sleep is a critical factor in managing ADHD symptoms. Irregular sleep patterns or poor-quality sleep can worsen impulsivity, focus issues, and mood swings.
- Aim for 7–9 hours of sleep each night.
- Keep screens out of the bedroom or limit screen time an hour before bed.
- Create a calming bedtime routine, such as reading, journaling or listening to soothing music.
If sleep problems persist, speak to a healthcare professional, as ADHD often coexists with insomnia or other sleep disorders.
3. Practice mindfulness and meditation
Mindfulness can help improve focus, emotional regulation and stress management for people with ADHD. Even short, daily sessions can make a difference.
- Start with 5–10 minutes of guided meditation or deep breathing exercises.
- Try mindfulness apps specifically designed for focus and ADHD.
- Incorporate mindfulness into daily tasks, like mindful walking or mindful eating.
Mindfulness doesn’t require perfection; it just requires consistent practice. Over time, it can improve attention and reduce anxiety.
4. Exercise regularly
Physical activity is one of the most effective ways to manage ADHD symptoms. Exercise increases dopamine and norepinephrine, neurotransmitters that help with focus and mood regulation.
- Aim for at least 20–30 minutes of moderate exercise most days of the week.
- Choose activities you enjoy, whether it’s walking, swimming, dancing, or yoga.
- Incorporate movement into daily routines, such as taking stairs or stretching during breaks.
Even short bursts of activity can improve concentration and reduce hyperactivity.
5. Break tasks into small steps
Large or complex tasks can feel overwhelming for someone with ADHD, leading to procrastination or frustration. Breaking tasks into smaller, actionable steps can help.
- Create a checklist and tick off completed tasks for a sense of progress.
- Use timers or the Pomodoro technique (25 minutes of work, 5-minute breaks).
- Reward yourself after completing each step to stay motivated.
Structuring tasks this way reduces mental overload and helps maintain focus.
6. Limit distractions and create ADHD-friendly environments
Environmental factors can significantly impact productivity and focus. Creating a space designed to minimise distractions can improve your ability to concentrate.
- Declutter your workspace and keep only essential items nearby.
- Use noise-cancelling headphones or calming background music.
- Schedule focused work periods and separate them from leisure activities.
Remember, ADHD brains thrive on stimulation, so balance is key. Too little stimulation can lead to boredom, while too much can be overwhelming.
7. Build a support network and seek professional help
Living with ADHD doesn’t mean managing it alone. Building a support network and accessing professional help can make a significant difference.
- Connect with friends or family who understand your challenges.
- Join ADHD support groups online or locally.
- Work with therapists, coaches, or ADHD specialists for personalised strategies.
Professional guidance can provide coping tools, help with goal setting and offer accountability, all of which support long-term self care.
Avoiding ADHD burnout
ADHD burnout is a common but often overlooked experience, caused by ongoing mental, emotional, or physical exhaustion. It often develops through overwhelm, masking, decision fatigue or taking on too much without enough support. Taking simple preventative steps can help protect long-term wellbeing.
- Set realistic daily goals by breaking tasks into smaller, manageable steps to avoid overwhelm.
- Schedule regular recovery time throughout your day to protect your energy levels.
- Use external supports such as planners, reminders or apps to reduce mental load.
- Minimise masking when possible by being honest about your needs in supportive environments.
- Seek support early from a GP, specialist or trusted person before stress escalates.
For a deeper look at symptoms and how to manage them, read our guide, “What is ADHD Burnout?”
ADHD resources
If you or a loved one is living with ADHD, it can be helpful to access additional guidance and professional support. These trusted UK organisations offer information, advice, and community resources for people with ADHD and their families:
How Trinity can support ADHD self care
Managing ADHD can be challenging, and having the right support can make a real difference. Trinity Homecare offers ‘Outstanding’ rated care and support tailored to your needs, helping you maintain routines, manage daily tasks and focus on self care.
- Routine support: Our carers can help structure daily schedules, manage appointments, and provide reminders for important tasks.
- Wellbeing guidance: Trinity carers can assist with mindfulness exercises, exercise routines, and healthy meal preparation to support mental and physical health.
- Emotional support: Living with ADHD can be stressful, but having a compassionate carer provides reassurance, reduces overwhelm and promotes independence.
Talk to us today
At Trinity Homecare, we understand that managing ADHD can sometimes feel overwhelming. Our compassionate team is here to provide personalised support, helping you implement self care strategies and maintain your independence at home.
Call us now on 0207 183 4884 for a free, no-obligation conversation about the support we can offer. If you’re enquiring outside our opening hours, simply complete our online form, and a member of our team will get back to you the next day.
