ADHD self-care tips: for people who feel like a Ferrari with bicycle brakes

Topics mentioned: ADHD and mental health, self-care, sleep problems

About: Hassnat shares his ADHD self-care tips that help him handle stress and anxiety, deal with challenges, and recognise his strengths.

I was diagnosed with ADHD at the age of 14. With different medication trials, countless appointments and phone calls, I’ve finally found the right medication dosage for me, and the right coping strategies. And if I can do it, you can too!

Trying to write about a day in the life as someone with ADHD is a tricky thing. I don’t think any two of my days look alike. Adventure and (somewhat) controlled chaos are my constant companions. Everyone has their own unique experience, but here are some things that make up my experience of ADHD:

• a rollercoaster of successes and failures
• feeling like a genius one moment and then guilty the next
• staring at the wall for five hours
• beating myself up for things that aren’t my fault
• good intentions having unintended outcomes
• being judged by others – and myself – for my emotional wounds
• the healing from being understood and accepted for who I am
• having 200+ unfinished projects

This is why living with ADHD can feel like having the engine of a Ferrari with the brakes of a bicycle. But there is always light at the end of the tunnel. Remember, seeking help is the best thing you can do, and there are ways to look after yourself too.

Self-care acts as a shield against stress and anxiety, which often accompany ADHD. This makes self-care so vital for us ADHD’ers. It can nurture our ability to focus and sustain attention and navigate challenges with resilience. By practising things like self-compassion, you can develop a healthier relationship with yourself, fostering emotional strength and adaptability in the face of difficulties.

There are lots of things to try, but here are my ADHD self-care tips:

Crafting a personalised routine and schedule can provide a sense of structure and predictability. I schedule in things like exercise, because that helps me focus better, organise tasks easier, and reduces my impulsivity.

This can help anchor your focus and enhance emotional regulation. Having stress-reduction strategies at the ready, like deep breathing, progressive muscle relaxation, or engaging in soothing hobbies can help you handle those overwhelming emotions. I often use breathing exercises. They distract me from the worry-filled ‘mind cloud’ by noticing my breath. It helps me relax and, even though my attention will likely bounce back to the worry, it’s okay – I can keep returning to the breath.

This is essential for managing ADHD symptoms and promoting mental well-being. For me, managing my sleep routine has massively helped me with my ADHD symptoms and it helps me function throughout the day much better. I used to stay up all night playing my XBOX which led to less sleep and it impacted my performance in things like my work and exams. Sufficient sleep has improved my mood, my relationships, improved focus and memory, and reduced stress for me.

I’ve always been told to think of ADHD as a superpower that comes with strengths too. My favourite aspect is hyperfocus. Hyperfocus means you can focus on your interests for long periods of time and achieve things in just a few hours. Use this to your advantage and you can pull off some very important things! For me, boxing has been a big part of my life. Being a volunteer youth worker for my local youth club, I’ve used my hyperfocus to deliver and plan boxing sessions, which has even given me a promotion.

Having ADHD is nothing to be ashamed of. It just means your brain works a bit differently. With the right accommodation and support, there is no doubt that you can flourish. But it takes time to find what works for you, and that’s okay.