As a general rule, ADHD presents challenges with executive functioning. Executive functions are a set of skills that help us get things done. More specifically, executive functions include self-restraint, working memory, emotion control, focus, task initiation, planning/prioritization, organization, time management, defining and achieving goals, flexibility, observation, and stress tolerance. Executive functions help us see (and feel) the future, convert knowing into doing, and move from intentions into actions. 

Given the challenges with executive function that people with ADHD encounter, self care can be hard to keep up with. We want you to live your best life, and that starts with self care. Self care impacts every part of your life, and is crucial to finding a sustainable rhythm. Unfortunately, self care is often the first to go when a person is struggling, making things go from bad to worse. 

So, let’s talk about the big three: sleep, physical activity, and nutrition! 

Our focus will be on making bad habits less likely by creating barriers, making the less-than-great choice inconvenient, and relying less on willpower in the moment a decision needs to be made. We’ll also focus on making good habits more likely by creating routines that work, making things more enjoyable in the moment, and making the better choice easier to make.

Since outcomes are usually too gradual to feel rewarding, emphasis on living a good process is where it’s at! Good outcomes depend on good processes, which means giving yourself credit for each small, positive action is important. So is handling setbacks with resilience - staying away from catastrophizing and all-or-nothing thinking will be essential.

Getting The Right Amount of Rest

First up - sleep! Sleep is an essential foundation for cognitive functioning and positive mood. It impacts how we feel and function in every part of our lives. Sleep is also often the first to go when we get busy, stressed, anxious, overwhelmed. Take a look at the ADHD & Sleep - Common Sleep Challenges Experienced By People with ADHD article for insights into what makes sleep even trickier to get a handle on for people with ADHD. 

Good quality sleep starts with good daily routines. Having a regular sleep routine, limiting caffeine, avoiding stimulating activities leading up to bedtime, reducing (or eliminating) naps, committing to a sleep schedule, avoiding sleep cycle changes, and knowing what works for you to relax and unwind in the hour leading up to bedtime and while falling asleep are key. Check out the ADHD & Sleep - Sleep Strategies for People With ADHD article for a more in depth look at sleep strategies that you can start working on today. 

Moving Your Body

Call it physical activity or call it exercise - tomayto, tomahto! What’s important is that you’re moving your body. Across the board, exercise benefits cognition, mood, mental wellbeing, and physical health. For ADHDers, exercise is especially helpful with focus, restlessness, impulsivity, irritability, and sleep.

Because of the executive functioning challenges that ADHD brings, you might find that you have the best of intentions but run out of time in the day for exercise, become distracted by more interesting (or less boring) activities, are sleep deprived so struggle to find the willpower to follow through, or get to the gym but have no plan and leave shortly after arriving. 

To change things up and build a sustainable routine for moving your body, let’s count on one thing for sure - willpower alone isn’t a sufficient plan. Instead, choose physical activities that you actually want to do! Think about what will keep you interested: Alone or with others? Play-based on structured? Self-directed or guided? Quiet or loud? 

One of the most helpful things you can offer yourself is structure. Make your exercise routine a regular habit so that it’s automatic; this reduces the need to think about it in the moment or decide over and over whether today is the day to get active. Plan when to do it, keeping in mind that people generally show more follow through to commitments they make for earlier in the day.

Start with making a plan! What are you going to do once you get to the gym? How far are you planning to run? How long are you going to play soccer with your friends? Set yourself up to notice the benefits of physical activity by planning a high brainpower task for right after you’re done. Consider using a tracker app to help gamify your efforts. All of these help build structure, and structure helps convert great intentions into action, especially for people with ADHD.

Eating For Wellness

Finally, let’s talk about nutrition and ADHD. Good nutrition can be really challenging for people with ADHD. Impulsivity leads to delicious but low quality food choices. Settling into hyperfocus can result in waiting too long to eat, which impacts both what and how much food you eat.

Healthy eating often requires planning ahead and good time management, both of which are just that much harder when ADHD is in the mix. Stimulant medication for ADHD can create appetite suppression, making eating more of a chore. 

Again, let’s focus on adding structure to help set you up for success. Having repeatable options can reduce the need for spontaneous decision making around meal times. Ideally, variations on these repeatable options can help sustain interest in them. Eating a big breakfast before stimulant medications take effect is a great way to get high quality food in, starting the day off strong and leaving room for more flexibility later in the day.

By finding healthy options that are quick, easy, convenient, and desirable, solid food choices are more likely to be sustained throughout the day. Proteins often require the most effort, so shopping intentionally and considering how protein is being accounted for throughout the day is beneficial. 

The goal of good self-care for people with ADHD is to optimize brain functioning and increase the likelihood of all of the other strategies they’ve put in place having a meaningful, noticeable, positive impact. Seek progress, not perfection. Every bit counts!

Struggling With ADHD? Let Us Help!

The team here at Gravitate Counselling is stacked with ADHD-informed therapists who can help you better understand your ADHD diagnosis, support you to build solid self-care routines, and help you find your way through the barriers that have prevented you from following through on your good intentions in the past.

Our Registered Clinical Counsellors offer in person ADHD-informed therapy in Victoria, BC, and video counselling across Vancouver Island and throughout BC. Our Counselling Student Interns provide low fee counselling therapy to clients across BC.

Book a Matching Appointment with our Clinical Director today, or take a look at the profiles of our ADHD counsellors below.