ADHD-Friendly Self-Care Plan
Self-care is something we all know is important, yet for those with ADHD, it can often feel like an overwhelming, impossible task. The idea of keeping up with routines, prioritizing downtime, or engaging in basic care like eating well and getting enough sleep sounds great in theory—but in practice, it’s much harder.
If you have ADHD, you’ve probably encountered well-meaning but unhelpful self-care advice like:
“Just build a routine and stick to it.”
“Take time to relax.”
“Do a little bit every day.”
The problem is that ADHD brains don’t always operate in predictable patterns. Executive dysfunction, forgetfulness, time blindness, sensory sensitivities, and fluctuating energy levels all play a role in making even the most basic self-care routines feel difficult to maintain. Some days, self-care is easy, even exciting—you might hyperfocus on new wellness habits, meal prep for the week, or dive into a fitness plan. Other days, brushing your teeth feels like a monumental task, and getting off the couch to make a meal feels impossible.
If this cycle sounds familiar, you’re not alone. ADHD-friendly self-care isn’t about forcing yourself into rigid routines or trying to meet unrealistic expectations. It’s about designing a flexible, compassionate approach to taking care of yourself—one that adapts to your energy levels, executive functioning challenges, and unique needs.
This guide will help you create a self-care plan that works with your ADHD brain, not against it.
1. Rethinking Self-Care for ADHD Brains
For many people, self-care is associated with luxury and relaxation—spa days, bubble baths, and skincare routines. While those things can certainly be enjoyable, self-care for ADHD is really about meeting your fundamental needs in a sustainable way.
At its core, ADHD-friendly self-care falls into three categories:
Basic Care: Eating, sleeping, hydration, hygiene, and movement—the essential things that help your brain and body function.
Regulation & Recovery: Rest, alone time, emotional processing, and sensory-friendly strategies to help manage overstimulation or burnout.
Joy & Dopamine: Engaging in hobbies, creativity, or fun activities that provide a sense of fulfillment and boost motivation.
Many people with ADHD struggle with one or more of these areas. If you find yourself constantly running on empty, overwhelmed by small tasks, or struggling to maintain balance in your daily life, it might be time to rethink your approach to self-care.
2. Prioritizing “Good Enough” Self-Care Over Perfection
One of the biggest obstacles to self-care for people with ADHD is all-or-nothing thinking. It’s easy to feel like if you can’t do something perfectly, it’s not worth doing at all.
“If I don’t have the energy to shower, I might as well just skip hygiene entirely.”
“If I don’t work out for an hour, there’s no point in exercising.”
“If I can’t cook a full, healthy meal, I might as well not eat at all.”
This perfectionism leads to avoidance because tasks feel overwhelming. Instead of trying to do self-care the "right" way, it helps to focus on small, manageable actions that still meet your needs.
Instead of a full shower, use dry shampoo and wipes.
Instead of cooking from scratch, eat a snack or a pre-packaged meal.
Instead of deep cleaning, do a five-minute reset of your space.
Something is always better than nothing, and small efforts still count.
3. Making Basic Hygiene Easier
ADHD can make basic hygiene challenging for many reasons, from executive dysfunction to sensory sensitivities. It’s common to forget to brush your teeth, delay showering, or struggle to keep up with grooming tasks. This isn’t laziness—ADHD brains often have difficulty with task initiation and remembering to complete self-care habits that don’t provide immediate rewards.
To make hygiene easier:
Keep low-effort hygiene supplies in easily accessible places—dry shampoo, face wipes, mouthwash, or pre-pasted toothbrushes can be helpful on days when showers or brushing feel overwhelming.
Use visual reminders like sticky notes on the mirror or phone alarms to remind yourself to brush your teeth or wash your face.
Stack hygiene tasks with something enjoyable—listen to music, a podcast, or an audiobook while showering.
If you struggle with showering, consider breaking it into smaller steps. You don’t have to do everything at once.
Making hygiene more accessible and low-pressure can make a big difference in maintaining it consistently.
4. Creating a Sleep Plan That Works for ADHD
Many people with ADHD struggle with falling asleep, staying asleep, and waking up on time. Sleep issues can be linked to:
Delayed sleep cycles—being wired at night but exhausted in the morning.
Revenge bedtime procrastination—staying up late for "me time" after a busy day.
Inconsistent sleep schedules—time blindness can make it hard to keep a regular routine.
To improve sleep without forcing an unrealistic schedule:
Set a "wind-down alarm" instead of waiting to feel tired—this gives your brain a cue to start preparing for sleep.
Use weighted blankets, white noise, or soft lighting to create a calming bedtime environment.
If you struggle to fall asleep, focus on rest instead of sleep—lying down in a dark room still helps your brain reset, even if you’re not asleep.
Try body-doubling for sleep—having a partner, friend, or even a sleep stream in the background can make bedtime feel less isolating.
Improving sleep is a process, and even small changes can help regulate energy levels.
5. Making Eating Easier for an ADHD Brain
People with ADHD often forget to eat or struggle with food inconsistency, leading to energy crashes and brain fog. Decision fatigue around meals can also make eating feel overwhelming.
To make food more ADHD-friendly:
Stock easy snacks—pre-packaged foods like yogurt, nuts, protein bars, and cheese sticks make it easier to eat something quickly.
Use visual reminders—keep food in sight so you don’t forget to eat.
Batch cook or meal prep in small amounts—having a few go-to meals can reduce decision fatigue.
Set alarms for meals if you frequently forget to eat.
Eating regularly is a form of self-care, even if it doesn’t look perfect.
6. Incorporating Movement Without Pressure
Exercise is often recommended for mental health, but for ADHD, sticking to a traditional workout plan can feel impossible. Instead of focusing on "exercise," think about movement in ways that feel natural and enjoyable.
Walk while listening to music or a podcast.
Stretch or do small exercises while watching TV.
Dance, go for a casual bike ride, or find movement that feels playful rather than forced.
The goal is to move in a way that supports energy, mood, and overall well-being—not to follow a rigid fitness routine.
Final Thoughts: Self-Care Should Work for You, Not Against You
Traditional self-care advice isn’t always ADHD-friendly, but that doesn’t mean self-care is impossible. The key is to adapt strategies to your own brain rather than trying to force yourself into a one-size-fits-all routine.
By focusing on small, flexible self-care strategies, you can build a sustainable plan that improves your well-being without leading to burnout.
If you’re struggling with self-care, therapy can help you create personalized strategies that actually work for your lifestyle. Reach out today to start building a self-care plan that truly supports your ADHD brain.
