Understanding that self-care is different for those with ADHD is the first step to better managing it
For many with ADHD, the concept of self-care can be daunting. It’s important to recognize that what might seem ‘basic’ to others can be a significant hurdle. The speaker in the podcast, a mother with ADHD, shares her journey of realizing that self-care isn’t a one-size-fits-all approach. Instead, it requires personalized strategies and understanding that your needs may differ from the neurotypical standard.
ADHD Self-Care Hacks
Living with ADHD can make even the most basic self-care tasks feel overwhelming. From drinking enough water to getting a good night’s sleep, these essentials often slip through the cracks when you’re managing ADHD. However, with the right strategies and a compassionate approach to your own needs, you can transform these challenges into manageable parts of your daily routine. Remember, while ADHD might make self-care more difficult, it’s not your fault, but it is your responsibility to find what works for you.
Using the ‘Raising Little You’ method can help identify and prioritize self-care needs
One innovative approach mentioned is the ‘Raising Little You’ method. This involves imagining yourself as a small child and listing the essentials you would need to grow into a healthy adult. This list might include food, water, play, and rest. By checking off what you’re already doing for ‘Big You’ and identifying what’s missing, you can better understand where to focus your self-care efforts. This method not only simplifies the process but also adds a layer of empathy towards your own needs.
Author Quote
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Whatever’s wrong, water can fix it. Thirsty? Drink water. Stressed? Go stand and look at a body of water.
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Incorporating water into your daily routine can be made easier with creative strategies
Staying hydrated is crucial, yet often overlooked by those with ADHD. The podcast suggests several creative ways to increase water intake, such as using flavored or fizzy water, carrying a reusable water bottle, or even consuming water-rich foods like watermelon. These strategies can make the task of drinking enough water less daunting and more enjoyable, turning a challenge into a manageable part of your day.
Key Takeaways:
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Raising Little You: Imagine yourself as a small child and list the basic needs like food, water, and play. Check off what you already do for yourself and identify what's missing to improve self-care routines.
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Water Yourself: Ensure adequate hydration by using reminders like a Tamagotchi on a water bottle, keeping water accessible in various locations, and consuming water-rich foods or flavored water to make it more enjoyable.
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Move Your Body: Incorporate flexible and fun forms of exercise into your routine, such as short bursts of activity or integrating movement into daily tasks, to maintain physical health without the pressure of traditional workout expectations.
Adapting exercise routines to fit your lifestyle can help maintain physical and mental health
Exercise is another critical aspect of self-care that can be challenging for those with ADHD, and individuals with Dyscalculia may also find it difficult to maintain a routine due to their unique challenges with numbers and sequences. The podcast emphasizes the importance of flexibility in how you approach exercise. Instead of adhering to traditional gym routines, consider activities like baby-wearing dance classes or simply walking more throughout the day. This adaptability can make exercise more accessible and enjoyable, reducing the pressure and increasing the likelihood of maintaining a routine.
Author Quote
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One of the areas of my life where I find it hardest to practice self-care is when I’m at work because I’m working, and I just have a long history of kind of sacrificing my well-being because I want to do a good job.
”Using technology like Sunsama can help manage work-life balance and prevent burnout
For many with ADHD, work can interfere with self-care. The podcast highlights the use of Sunsama, an app designed to help ADHD professionals plan their workweek to avoid burnout. By setting realistic goals and reminders, such as drinking water or taking lunch breaks, Sunsama can help integrate self-care into your workday, ensuring you don’t sacrifice your well-being for productivity. This approach is particularly beneficial for individuals with Dysgraphia , as it can also aid in managing the challenges of organizing tasks and maintaining focus throughout the day.
Transform your self-care challenges into manageable routines with personalized strategies. Discover more in the Focus Foundations eBook and take control of your ADHD journey today!