Life balance. It sounds so calm and serene, like a perfectly organised linen cupboard, or a woman who never forgets where she put the coffee she just made for herself. But for those of us with ADHD? Life balance can feel more like trying to juggle flaming swords while riding a unicycle on a tightrope blindfolded.
If you have ADHD, you probably know what I mean. Some days, you’re laser-focused, knocking out tasks like a productivity queen. Other days, you’re so overwhelmed you find yourself scrolling through cat videos while your to-do list sits complaining loudly in the corner. But here’s the thing – balance isn’t about doing it all. It’s about creating a life that feels right for you.
And that means prioritising four key things: self-care, fun, boundaries, and living your values. Let’s break it down.
1. Self-Care: It’s Not Optional, Even If Your Brain Thinks It Is
Our ADHD brains are go-go-go! until they hit a wall and crash. And when we do, it’s not just a little fatigue – it’s full-blown burnout, complete with brain fog, emotional exhaustion, and possible crying over a lost sock. That’s why self-care isn’t a luxury. It’s a necessity.
Schedule it. If it’s not planned, it won’t happen. Block out time for rest, movement, and nourishing meals, just like you would for an appointment (except you won’t cancel on yourself this time, promise?).
Make it ADHD-friendly. Long meditation sessions? Probably not happening. But five minutes of deep breathing, a short walk, or blasting your favourite music while dancing to your favourite 80s music? Much more doable.
Check in with yourself. Many of us with ADHD struggle with interoception, meaning we don’t always notice we’re tired, hungry, or overstimulated until we hit our limit. Set a reminder to ask yourself, Do I need a break? A snack? Water? – before you find yourself running on fumes.
2. Fun: Because Adulting Is Overrated Without It
Look, being responsible is great, but if your life is all structure and no fun, your ADHD brain will revolt. We thrive on novelty, joy, and playfulness – so if you don’t intentionally make room for fun, your brain will find its own (hello, impulsive shopping and hyper-focusing on new hobbies).
- Give yourself permission to play. You don’t have to “earn” fun by being productive first. Enjoyment is a valid part of a balanced life – period.
- Find your dopamine boosters. What lights you up? Painting? Dancing? Trying new coffee shops? Find things that bring joy, not just distractions.
- Make it social if that helps. ADHD brains love connection. Whether it’s a game night, a walking buddy, or a book club that mostly just laughs. Bring fun into your life with people who lift you up.
3. Boundaries: Your Energy Is a Precious Resource—Guard It
People living with ADHD are often chronic over-committers. We say yes to things before thinking, take on too much, and then wonder why we’re drowning in obligations. The truth is, boundaries are not about pushing people away – they’re about protecting your time, energy, and well-being.
- Practice saying no (without over-explaining). A simple “I can’t commit to that right now” is enough. No guilt, no justifications, no spiralling. Remember: ‘No’ is a complete sentence.
- Guard your focus. If someone interrupts your work time, it’s okay to set limits: “I’d love to chat, but I’m in the middle of something. Can we talk later?”
- Listen to your body and mind. If a situation drains you, if a relationship is one-sided, or if an obligation feels like too much, it’s okay to step back. You don’t have to be everything to everyone.
4. Living Your Values: The Compass for a Balanced Life
ADHD brains are passionate, creative, and deeply driven, but only when we care about what we’re doing. When life feels scattered, it helps to come back to your core values – the things that truly matter to you.
- Identify your top values. What do you want your life to stand for? Connection? Growth? Creativity? Adventure? Clarity on this will help you filter what deserves your energy.
- Align your time with what matters. If family is your priority but work is taking over, something needs adjusting. If health is important but you keep putting it last, it’s time to shift things around.
- Stop “shoulding” all over yourself. If you’re doing things just because you think you should, whether it’s a job, a routine, or even a social expectation – pause. Ask yourself, Is this really mine, or am I carrying someone else’s version of success?
Balance, ADHD Style
Here’s the truth: Balance isn’t about perfection. It’s not about rigid schedules or getting everything right. It’s about checking in with yourself, adjusting as needed, and making sure you’re not just existing but actually enjoying your life.
So, if you’ve been feeling stretched thin, pulled in a million directions, or just plain overwhelmed, take a breath. Then ask yourself:
Am I caring for myself?
Am I making room for fun?
Do I need to set better boundaries?
Am I living in alignment with what truly matters to me?
If the answer to any of these is “Hmm… maybe not,” that’s okay! Small shifts can make a big difference. And remember, your ADHD brain isn’t broken, it just needs the right balance of care, joy, and structure to thrive.
Now go drink some water, take a deep breath, and maybe even do something just for fun today. You deserve it.
