We all know self-care is important, but for ADHDers, getting started can be the hardest part. Why? Because ADHD affects task initiation, making even enjoyable activities feel overwhelming.
What Makes Self-Care So Hard for ADHDers?
According to What Makes Task Initiation So Hard for ADHDers?, common roadblocks include:
🚨 Dopamine Deficiency – We need stimulation to get started.
🕒 Time Blindness – It never feels like the right time for self-care.
📌 Executive Dysfunction – Planning self-care can feel exhausting.
So how do we make self-care more accessible, more fun, and actually doable? Here are five ADHD-friendly strategies that can help:
5 ADHD-Friendly Self-Care Strategies
✅ Start Small – Instead of committing to a 30-minute meditation, try three deep breaths or one minute of stretching. The goal is low effort, high impact.
✅ Use Habit Stacking – Pair self-care with an existing habit. Example:
- “After I brush my teeth, I stretch for two minutes.”
- “When I make coffee, I take five deep breaths.”
✅ Incorporate Body Doubling – Join a self-care accountability group or find a friend who wants to do self-care with you (even virtually!). Having someone else present makes it easier to follow through.
✅ Use Timers – ADHD brains thrive on structured time. Try the Pomodoro method (25 minutes of focused self-care, 5-minute break), or set a five-minute timer to get started.
✅ Make it Fun – If traditional self-care doesn’t work for you, make it dopamine-friendly!
- AI-generated art? Yes.
- Dancing to your favorite song? Absolutely.
- Coloring, doodling, or music-based self-care? 100%.
Final Thoughts
ADHD-friendly self-care isn’t about routines that look good on Instagram—it’s about what actually works for your brain. That means small steps, dopamine boosts, and flexible strategies.
💡 What’s one self-care habit you’ll try this week? Drop it in the comments!