ADHD (Attention Deficit and Hyperactivity Disorder) affects a significant proportion of the adult population, with more individuals seeking out a diagnosis and understanding. In addition to symptoms of hyperactivity, impulsivity, and inattention, research has also explored ADHD and the connection between certain emotional and cognitive factors, such as higher emotional reactivity, negative thinking patterns, and co-existing conditions, such as anxiety and depression. 

Neglecting self-care practices for adults with ADHD can be easy to do, but it might be the most important thing you can do for your mental well-being to help you manage symptoms, reduce stress, and improve your overall well-being. Let's look at these carefully tailored five self-care techniques for adults with ADHD, providing practical ways to maintain balance and daily functioning. 

1. Recognising your thought patterns through journaling 

ADHD affects thinking, such as focusing more on negative thinking patterns, which may leave you feeling self-doubt, self-criticism, moments of failure, and low self-esteem. Through journaling, your brain will start slowing down, helping you identify when these thoughts arise, how they may affect your mood, and how to process emotions more effectively. You can challenge these thoughts by being curious about where they come from and whether they are true. Thoughts can then be reframed to something more positive. Even if it's difficult to believe and feel these are first, working in such a way takes practice and consistency. 

If journaling doesn't work for you, I always encourage people to seek different mediums, such as art-making, music-making, or poetry. Whatever feels more accessible to you, go with that. Be kind to yourself throughout the process and seek further support if needed. 

2. Understanding hyperfocus

Hyperfocus is a fixation on an activity for a prolonged period without taking any breaks, losing track of time, and neglecting eating and sleeping, usually engaging in an activity you are interested in. Hyperfocus can deplete your energy and leave you exhausted by its end. Low dopamine levels in the brain are hypothesised to play a role in hyperfocus. Due to this, it can be challenging to get yourself out of the intense focus. Although it can be an excellent asset, it can also decrease productivity and impact your relationships and academic achievements. Recognising your hyperfocus can help you set timers and alarms when working on tasks and use other external cues to manage your time more effectively. 

Arula Counselling integrates creative, psychodynamic, mindfulness and ACT (Acceptance and Commitment Therapy) approaches with a focus on neurodiversity-affirming and trauma-informed care. 

3. Listening to music that makes you feel good   

Music can significantly increase dopamine in your brain, regulating emotions and offering structure to your day. The rhythm and tempo of songs support attention, focus, and decision-making. You can also use music to complete tasks due to the nature of the length of songs and tracks. It can start by structuring your brushing your teeth in the morning by playing a 2-3 minute upbeat song. Experiment with genres, speed, and instrumentation, and notice how different songs make you feel. Instrumental music may be more supportive due to not having instant associations with the music and lyrics. However, lyrics can be powerful in focusing on one specific mood or situation. Just notice how different tracks and songs make you feel. 

4. Finding the right support network

Building a solid support network is essential for individuals with ADHD. Seek out people who understand and empathise with your experiences; it might be someone you know of having the same condition. Talking to people who understand you can be helpful and healing, as well as being heard and validated and feeling like you're not alone in your experiences. Surrounding yourself with a supportive community can provide validation, understanding, and practical strategies for managing ADHD symptoms. Sharing your challenges and successes with others who can relate can be immensely beneficial. It can start with your family, friends, or someone from work with whom you connect and feel safe. It can start from just one person. 

5. Self-Compassion

Practicing self-compassion is crucial for individuals with ADHD. Understand that ADHD is a neurodevelopmental condition and that your symptoms do not define you. ADHD is just one part of you. Be patient and kind to yourself, recognising that you are doing your best. When setbacks occur, offer yourself understanding and forgiveness. Listen to how you speak to yourself, and notice to treat yourself with the same compassion and kindness you would extend to a friend facing similar challenges.

Conclusion

Self-care is crucial to adults with ADHD to help manage symptoms, reduce stress, and improve their mental and physical well-being. By incorporating these five self-care techniques into your daily living through journaling, understanding hyperfocus, listening to music to structure tasks, and boosting cognition, finding the right support network, and practicing self-compassion, you will start to understand yourself better and live a more balanced life. Remember that self-care is a personal journey that looks different for everyone, so explore and experiment with different strategies to find what works best for you. 

If you need more support in your process or have any questions regarding how therapy could support you, I look forward to connecting with you. 

References

Hamdani, S. (2023) Self-Care for People with ADHD. Simon & Schuster.

Nuff, K. (2024) Self-compassion. Available at: https://self-compassion.org/. (Accessed: 15 February 2024).

Volkow, N. D., Wang, G. J., Newcorn, J. H., Kollins, S. H., Wigal, T. L., Telang, F., ... & Swanson, J. M. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular psychiatry, 16(11), 1147-1154. doi: 10.1038/mp.2010.97