Find Self-Care Changes That Can Make a Difference

Yesterday, we explored how ADHD affects more than just attention. Today, we'll dive deep into practical self-care strategies that can significantly improve life with ADHD. I've found some of these strategies to be game-changers in managing my symptoms and improving my overall quality of life.

The Power of Routine ??

Establishing a consistent daily routine can be transformative for individuals with ADHD. A structured routine reduces the mental load of decision-making. It also provides a sense of predictability and control, which can be comforting when other aspects of life feel chaotic.

I've found that starting each day at the same time, even on weekends, has made a huge difference in my productivity and overall well-being. My morning routine includes a short meditation, a healthy breakfast, and a review of my day's schedule. This consistent start sets a positive tone and helps me feel more in control of my day. It took some time to establish this habit, but the benefits have been well worth the effort.

??????That is what I wanted to write but the reality is much different although improving. I do try and have a routine to my morning but there are no meditations or breakfasts yet. Taking small steps and working out what works best is a proven approach, looking at a list of good behaviours and beating yourself up about not doing them is not.

Mindfulness and Meditation ??

Mindfulness and meditation are reportedly powerful tools for managing ADHD symptoms. They're said to improve focus and attention, reduce stress and anxiety, and enhance emotional regulation. However, I've found that putting these practices into action can be incredibly challenging, especially for those of us with ADHD.

My attempts at meditation have been frustrating, to say the least. Sitting still and trying to "clear my mind" feels like an impossible task. My thoughts race, and I find myself more agitated than calm. I've wondered if this difficulty might be related to aphantasia - a condition where one cannot voluntarily create mental images. This potential connection between ADHD, aphantasia, and meditation difficulties is an area that deserves more research.

Despite these challenges, I haven't given up on the idea of mindfulness entirely. Instead of traditional meditation, I've found that incorporating mindful moments into my day can be helpful. For example, I try to pay full attention to the sensation of warm water on my hands while washing dishes, or I focus on the flavours and textures of my food during meals. These small practices don't require sitting still or visualizing, making them more accessible for me.

If you're like me and find traditional meditation challenging, don't be discouraged. There are many paths to mindfulness, and it's okay if sitting meditation isn't one of them. The key is to find what works for you, even if it's not what works for everyone else. Remember, self-care is personal, and what matters most is finding strategies that genuinely help you manage your ADHD symptoms.

Physical Exercise ??♂???

Regular physical activity is a crucial component of managing ADHD. Exercise boosts the levels of dopamine and norepinephrine in the brain, which are the same neurotransmitters targeted by ADHD medications. This natural boost can improve focus, concentration, and overall cognitive function.

In my experience, a combination of cardiovascular exercise and strength training works best. I aim for at least 30 minutes of moderate exercise most days of the week. This might be a brisk walk in the morning, a gym session, or a bike ride. If you're not used to regular exercise, start small - even a 10-minute walk can make a difference.

My irritability and restlessness is notably higher when I haven't been outside properly for days, nature is definitely something that works for me.

Sleep Hygiene ??

Good sleep is crucial for managing ADHD symptoms, yet many of us struggle with sleep issues. Improving sleep hygiene can lead to better quality sleep, which in turn improves focus, mood, and overall functioning during the day.

Establishing a consistent sleep schedule has been a game-changer for me. I aim to go to bed and wake up at the same time every day, even on weekends. Creating a relaxing bedtime routine helps signal to my body that it's time to wind down. This includes limiting screen time at least an hour before bed, as the blue light from devices can interfere with melatonin production. I've also found that keeping my bedroom dark, quiet, and cool helps promote better sleep. It took some time to adjust to these changes, but the improvement in my sleep quality and daytime functioning has been remarkable.

One strategy that you won't find written in any books or guides (at least I haven't) is to "fine" yourself for going to bed late, increasing the fine if I don't get up to see my kids off to school. In my case the fine for late night goes to my wife, the fine for not seeing the kids off (and helping make lunch for them) goes to the kids.

Nutrition ??????

Let's talk about food and ADHD. It's a complicated relationship! On one hand, we're told that a balanced diet can help manage our symptoms. On the other hand, ADHD often makes it challenging to maintain consistent eating habits.

I'll be honest – my eating habits used to be a mess. I'd forget to eat for hours, then suddenly realize I was starving and devour whatever was quickest and easiest. Usually, that meant processed snacks or fast food. The result? Energy crashes, mood swings, and feeling generally rubbish.

Trying to overhaul my entire diet overnight was a recipe for disaster. Instead, I've made small, manageable changes:

1. I try to include some protein with each meal. It seems to help me feel fuller longer and keeps my energy more stable.
2. I've cut back on sugary drinks. I still enjoy them occasionally, but I try to stick to water most of the time. It was tough at first, but I've found that my energy levels are more consistent.
3. Meal planning is still a work in progress. On good weeks, I'll prep some meals in advance. On bad weeks, I at least try to keep some frozen vegetables on hand to add to whatever I'm eating.

Has this solved all my ADHD symptoms? Absolutely not. But I do feel better overall, and that makes managing my ADHD a bit easier.

Remember, there's no one-size-fits-all "ADHD diet". It's about finding what works for you. And on days when all you can manage is a bowl of cereal for dinner? That's okay too. We're all doing our best.

The Journey of Self-Discovery: Embracing Your ADHD ??

Remember, what works for one person may not work for another. It's about finding the right combination of strategies that work for you. Don't be discouraged if something doesn't work right away—it took me months of trial and error to find the right balance. Be patient with yourself and celebrate small improvements along the way.

Tomorrow, we'll debunk a common myth and discuss how ADHD affects girls and women. As someone diagnosed later in life, I've found learning about different ADHD presentations fascinating and helpful in understanding my own journey. It's a reminder that ADHD manifests differently in everyone, and what works for one person may not work for another.

Stay tuned for more insights and strategies!