Why is self-care important for ADHD?

We hear the term “self-care” bandied around a lot these days. What does it really mean, and why is it important in the context of attention deficit hyperactivity disorder (ADHD)?

I believe self-care should be a holistic approach to keeping our mind and body healthy.

There are three pillars to self-care success

1. Exercise

Ideally, this could include aerobic exercise that lasts for 10 minutes or longer. The key here is to try to get some form of regular movement: walking the dog, the kids or simply getting outside. It doesn’t really matter what it is, so long as you move regularly.

Why is exercise and movement important for ADHD? Many people with ADHD find that movement helps them feel more focused and regulated. Exercise may also support attention, concentration and overall wellbeing.

2. Nutrition

A balanced diet, eaten regularly throughout the day, can support energy, concentration and mood. Regular mealtimes may help regulate blood sugar, which can be helpful for focus and daily functioning.

There is increasing interest in functional foods and their impact on the gut-brain axis, but it’s important to see a professional for personalised advice. If you are considering making significant changes to your diet, especially for ADHD symptoms, it is best to speak to a qualified nutrition professional or healthcare provider.

3. Sleep

Most adults require seven to eight hours of sleep per night. Children, depending on their age, require more. Sleep is a highly underrated part of human health, and we often take it for granted.

Lack of sleep can make attention, organisation and emotional regulation harder for many people, including those with ADHD. An alarm can be set to remind you that it’s time to go to bed. Try it.

I would like to challenge all of you, whether you have ADHD or not, to try and incorporate some of the basics of self-care into your daily routines. It may make a positive difference to your daily functioning and emotional wellbeing.

Please be realistic. Don’t try to set up intricate exercise routines, gourmet meals and an 8 pm bedtime if you’re used to going to bed at midnight.

Introduce achievable goals. For example, if you don’t usually eat breakfast, try eating breakfast. If you don’t normally exercise, try stretching, a walk or a quick exercise routine. There are lots of options online, including aerobics, yoga and no-equipment workouts.

Some areas to look out for if you have ADHD

1. Starting a new activity

• We often don’t begin new activities because we think that we won’t follow through and stick with them.
• This can make the very thought of starting a new activity unattractive, and we may put up imaginary barriers: “It’s too hot today” or “I haven’t got the right footwear to walk in”.
• These excuses may be planted by our brain to avoid the prospect of not sticking with the new activity.
• If you are aware of these tactics, you know what your mind may be trying to do, and so you can make a more informed choice to begin your new activity.

2. Keep going, even if it isn’t perfect

• So you started; well done.
• You’ve done a week, and you may begin to feel the difference: perhaps a better mood, sleeping better at night, not waking up fatigued, feeling more alert or finding it easier to concentrate.
• However, life gets in the way, and you miss a day’s exercise, or a meal, or you don’t get to bed until 3 am. Then the thought may appear: “It’s all over, the routine has been ruined, there’s no point in continuing.” This may sound familiar.
• This may be the perfectionist in you. Just because the routine was not executed exactly as planned, the whole project gets shelved. Is this you? If so, now you’re aware of that pattern and can choose to begin again.
• There is also a chance the “new routine” is now considered the “old boring routine”, despite the benefits you may be getting from it. So, mix it up. If it’s exercise, it doesn’t have to be the same thing every day. Try a dance routine to loud music, a different walking route or trampolining. Above all else, try to keep it interesting. This is the same for food; mix it up. For sleep, try a different going-to-bed routine.

3. A final tip: keep a success diary

Log three aspects of your day that went well before you go to bed each night. This helps to show you:

• How far you have come since you started introducing self-care into your routine.
• That even small wins count.
• How noticing progress can help maintain and increase your motivation to continue your self-care routines.