Self-care is one of those things that everyone says is important, but if you have ADHD, it can feel like yet another thing you’re failing at. (So fun, right?) The idea of “self-care” can seem overwhelming or unattainable, especially if your brain is already juggling what feels like a hundred other thoughts at once. But here’s the thing: self-care doesn’t have to be some elaborate spa day or a perfect morning routine straight out of a Pinterest board. It can be small, simple things that bring you joy and help you recharge your batteries!
For me, self-care has become about rediscovering things that I used to love, but somehow lost along the way—reading, crocheting, and doing diamond art. Let me walk you through how I kind have started creating an ADHD-friendly self-care plan and how you can create one that could fit your needs as well!
START WITH WHAT YOU LOVE (OR USED TO LOVE)
Self-care isn’t a one-size-fits-all type of thing, especially when you have ADHD. Start by asking yourself one question, 'What used to make me happy? What activities felt like “me time” before life got overwhelming?'
For me, it was getting back into diamond art. I set it aside for over a year or two. (Seriously, there’s something therapeutic about placing those tiny little gems and seeing what it looks like when finished!) Then there’s crocheting. I love creating things! I am in progress of making a blanket, a simple pattern to ease myself back into it! And, of course, reading, which I’ve missed more than I realized. I love, love, love me some paranormal romance, just finished the first to of the 'Empyrean Series' by Rebecca Yarros. (I'd love some recommendations similar to these if you have some for me.)
These are things I used to love but put on the back burner.
Pro Tip: Start small. Dust off an old hobby or try a new one in small doses. Even if you can only dedicate 10 minutes a day, that’s a win!
BUILD SELF-CARE INTO YOUR DAILY LIFE
If you’re anything like me, if it’s not in your schedule or set as a reminder, it’s probably not happening. (I've been able to remind myself to do one of the three at least every day or every other day.)
Here’s how I do it:
- I figure out what time I'm going to go to bed, then give myself 30 minutes to an hour to read. to read
- I keep my crochet project in a bag that I can move from room-to-room or even to the car to work on..
- I've been trying to get to my diamond art on Sunday's while I watch football or if I open and am off early on my work days.
It took me a minute to even get here. I used to get hyper-focused on all of these, so scaling back, using timers, so I don't lose myself in them, get hyperfocused for a few months, then never touch it for another 2-3 years.
For me, it was small steps = big results. The goal isn’t to overhaul your day; it’s to sneak self-care into the cracks where it fits best for YOU.
DON’T MAKE IT A CHORE
Here’s the ADHD paradox: the second something feels like a chore, my brain is like "Nope! Not happening." (Anyone else relate?) Self-care should feel fun, not another thing to add to your never-ending to-do list that "I must get done today!"
For example, I won’t force myself to crochet if I’m not in the mood to count stitches or put that kind of energy into it. Some days, self-care might just be binge-watching reels, taking a nap, hell, even getting in the shower!
The point is to listen to what your brain and body need, not what you think you should do.
TIPS TO GET STARTED
Not sure where to begin? Here are some ADHD-friendly self-care tips:
- Start with micro-tasks: Instead of saying, “I’m going to read a book,” start with “I’ll read for 5 minutes.” ADHD brains love bite-sized goals!
- Make it visual: Keep your hobbies or self-care tools in plain sight. If you don’t see it, you’ll forget about it because "out of sight, out of mind.
- Use alarms and reminders: Set a daily reminder for your self-care time, if needed—it can be as simple as “Take 10 minutes for yourself.”
- Experiment: Try different activities until you find what clicks. Some days, self-care might be crafting; other days, it might be walking in nature or journaling. Reading has been part of my whole life, crocheting while I was married, and the diamond art is a new hobby picked up in the last 3 years. They were things I enjoyed, and I'm sure I'll have more hobbies to add in the future!
- Celebrate the small wins: Did you spend 10 minutes doing something that you love? High five yourself! Progress is progress.
WHY IT MATTERS
For ADHD brains, self-care isn’t just a luxury; it’s a necessity. Taking time for yourself helps you reset, recharge, and feel more in control. Plus, it’s a way to remind yourself that you matter.
CONCLUSION
Creating an ADHD-friendly self-care plan doesn’t have to be complicated. It’s all about finding little pockets of joy and weaving them into your life. Whether it’s rediscovering an old hobby, trying something new, or simply taking a moment to breathe, self-care is about what works for you.
So, what’s your self-care plan? What’s one small thing you can do for yourself today? Let me know in the comments or over on Instagram @shiftingthruchaos—I’d love to hear how you’re finding ways to recharge!
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