ADHD-friendly self-care is about finding simple, accessible ways to recharge and nurture yourself that fit into your busy life. For moms, it means prioritizing small, manageable moments of rest and joy—without the pressure of perfection.
Here’s how I made self-care a reality, even with a full plate.
For years, I thought self-care was long bubble baths, spa days, or multi-step skincare routines—none of which fit into my life as a mom with ADHD. I’d either forget to prioritize it or feel guilty for taking time for myself.
Then, I realized self-care doesn’t have to be big or time-consuming. By focusing on small, ADHD-friendly practices, I started feeling more grounded and less overwhelmed. These simple shifts have made all the difference.
1. Start Small (and Keep It Simple)
Self-care doesn’t have to take hours. I started by carving out just 5 minutes a day to do something for myself, like sipping coffee in silence or stepping outside for fresh air.
Quick Tip: Look for small moments in your day where you can pause and recharge.
2. Use Reminders to Prioritize Yourself
Out of sight, out of mind is real for ADHD brains. I set phone alarms or leave sticky notes to remind myself to take breaks, drink water, or stretch.
ADHD Hack: Use positive messages like, “You deserve this break” to make reminders feel encouraging.
3. Create a Self-Care Menu
I made a “self-care menu” of quick activities that help me reset. It includes things like listening to a favorite song, journaling for 5 minutes, or having a solo dance party.
Pro Tip: Keep your menu visible so you can pick something easily when you need a break.
4. Set Boundaries to Protect Your Time
Learning to say no has been one of the most empowering forms of self-care for me. I’ve started setting boundaries around my time, whether it’s saying no to extra commitments or asking my family for a few minutes of quiet.
Encouragement: Setting boundaries isn’t selfish—it’s essential.
5. Pair Self-Care with Everyday Activities
I found that combining self-care with things I’m already doing makes it easier to prioritize. For example, I listen to a podcast while folding laundry or do deep breathing while waiting in the carpool line.
Example: Turn daily chores into mindful moments of reflection or joy.
6. Embrace Imperfect Self-Care
Not every self-care moment will go as planned, and that’s okay. I’ve learned to let go of the idea that it has to be perfect to count.
Encouragement: Progress, not perfection, is the goal.
7. Celebrate the Wins (Big and Small)
Taking time for yourself is an accomplishment. I’ve started celebrating every effort I make, whether it’s a 5-minute walk or a longer nap on a weekend.
Pro Tip: Acknowledge what you’ve done with a smile or a small treat.
ADHD-friendly self-care is about finding what works for you in the season you’re in. By starting small, setting reminders, and embracing imperfection, you can create a sustainable self-care routine that fits your busy life.
Remember, mama: You deserve this. Taking care of yourself isn’t a luxury—it’s a necessity. You’ve got this!
Ready to make self-care part of your daily routine? Share your favorite self-care practice in the comments—I’d love to hear what works for you!
