Self-care activities are things you do to take care of your body and mind, and make yourself feel good. This can include exercising, meditating, spending time outside, and getting enough rest. If you have ADHD, self-care activities can be really helpful because they can help you manage symptoms like trouble paying attention, acting impulsively, and feeling hyper. By taking care of yourself, you can feel less stressed, improve your mood, and feel better about yourself. Regular self-care can even help you manage your ADHD symptoms and make your life better overall. Here is a list of activities that I’ve tried or you might like to try.
50 self-care activities that may be helpful for ADHDers:
1. Create a structure to your day
2. Take frequent breaks throughout the day
3. Use a planner to stay organized even if just temporarily
4. Practice mindfulness meditation exercises
5. Go for a walk outside
6. Listen to calming music or sounds
7. Take a power nap
8. Do yoga or stretching exercises
9. Keep a journal of your journey
10. Try a weighted blanket
11. Practice deep breathing exercises
12. Take a relaxing bath or shower
13. Play with a fidget toy
14. Do a puzzle or similar, online or offline
15. Create a to-do list of fun things
16. Use new timers or alarms, change their sounds
17. Use noise-cancelling headphones to block out distractions
18. Use a white noise machine or app or playlist
19. Drink more water
20. Practice self-compassion and positive self-talk
21. Take a digital detox and limit screen time
22. Attend therapy or counselling
23. Work with a coach or mentor for parts of your life
24. Engage in creative activities such as painting or drawing
25. Volunteer for a cause you care about
26. Practice gratitude and appreciation for what you have
27. Take a mental health day if needed
28. Relearn/revisit an old skill or hobby
29. Declutter your living space
30. Practice grounding techniques such as visualization or affirmations
31. Try body doubling with ADHD peers
32. Use a standing desk or take a walk break during work
33. Take a short reward breaks after tasks
34. Keep a healthy snack nearby
35. Take a relaxing nature walk
36. Practice self-care hygiene such as brushing your teeth and taking a shower
37. Create a calming environment with dim lighting or candles
38. Use a planner or app to track medication or supplements
39. Take a break from social media and news
40. Try something new you’ve been putting off
41. Join online ADHD support groups
42. Use a gratitude or memory jar to write down things you are grateful for
43. Do a brain dump exercise to clear your mind
44. Re-examine your mental health tool box
45. Use a mindfulness app
46. Simply Buffer
47. Practice self-care activities with a friend or loved one for support
48. Spend time with animals
49. Take a break from caffeine or similar
50. Practice better sleep hygiene
Jenn has ADHD 