When you hear ‘self-care,’ what comes to mind? A spa day? A bubble bath with candles?
For ADHD brains, self-care isn’t just about relaxation—it’s about keeping our Ferrari brains from crashing into burnout. It’s about managing energy, protecting focus, and making life work for us, not against us.
Here are 5 essential types of self-care for ADHD brains:
1. Brain Breaks (Mental Self-Care)
Our brains run at high speed all day long. Without intentional rest, we hit cognitive overload—AKA task paralysis, brain fog, and ‘I forgot what I was saying mid-sentence’ syndrome.
- Micro-breaks matter. Short, intentional breaks keep your brain from overheating. Try 5-minute brain resets (e.g., deep breathing, stretching, dancing to a favourite song).
- Change environments. Sometimes a new setting = a fresh perspective.
- Give your brain permission to pause. Rest is productive. You can’t ‘push through’ brain fog—it just ralling into decision fatigue.
2. Dopamine Boosters (Emotional Self-Care)
ADHD brains run on dopamine, and when levels are low, we feel stuck, unmotivated, and flat. Self-care means feeding your brain the dopamine it craves—in a way that works for you!
- Find your fun. Play, novelty, creativity—ADHD brains thrive on them!
- Make it social. Body doubling, co-working, or just laughing with friends can boost your dopamine levels.
- Movement = motivation. Even 5-10 minutes of movement can improve focus and mood.
3. Sleep & Recharge (Physical Self-Care)
ADHDers and consistent sleep—name a more complicated relationship.
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Create a wind-down routine. No, scrolling TikTok in bed isn’t it. Try dim lights, a warm drink, and a ‘brain dump’ journaling session to offload racing thoughts.
- Sleep debt is real. If you’ve been running on fumes, schedule intentional recharge time (and no, guilt-free naps are NOT lazy!).
- Your future self will thank you. Protecting sleep isn’t just self-care—it’s an investment in tomorrow’s focus, energy, and mood.
4. Nutrition & Fuel (Body Self-Care)
When we hyperfocus or get busy, eating becomes optional—until we suddenly realise we’re starving, hangry, and spiralling into decision fatigue.
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ADHD-friendly food hacks: Pre-cut snacks, high-protein breakfasts, and quick, easy meals can keep energy levels stable.
- Hydration = brain power. Dehydration = brain fog + impulsive snack choices.
- Eat BEFORE you get hungry. Future-you will thank you for preventing an ADHD food crash.
5. Boundaries & Saying ‘No’ (Protective Self-Care)
One of the biggest causes of burnout for ADHDers? Overcommitting, people-pleasing, and saying yes before thinking.
- Check your energy levels before saying yes. If it’s a ‘meh’ or a ‘maybe,’ it’s probably a no.
- Protect your focus. You don’t owe anyone instant replies, immediate availability, or access to your mental energy 24/7.
- ‘No’ is a complete sentence. No guilt is required.
Self-Care That Works for YOUR Brain
ADHD self-care isn’t just pampering—it’s energy management, focus protection, and brain maintenance.
So, which type of self-care do YOU need most right now? Drop it in the comments below! ⬇️