Self-Care is all about knowing what your needs are, then making sure those needs are met. It’s care for you, by you. A lot of adults with ADHD are good at looking after other people, but not so good at treating themselves with the same care. However, self-care is essential for your physical, mental and emotional well-being.
Some of the emotional reasons why ADHDers don’t put themselves at the top of their priority list includes:
– Feeling undeserving
Feeling overwhelmed or that there is no time, are examples of practical reasons why self-care is not done.
Impulsiveness, problems forward planning and poor memory are examples of why having ADHD makes practicing self-care difficult.
By not looking after yourself, you will become physically depleted, emotionally exhausted, resentful, depressed or angry; so your ADHD gets much worse.
Self-care means different things for different people. However, here is a list of the basic self-care categories:
- Visit doctor(s), dentist for regular check-ups.
- Check with a psychologist to address emotional upsets
- Exercise every day is best when you have ADHD
- Eat healthy ADHD friendly foods
- Take supplements
- Get 8 hours of sleep a night
- Spend time with people who respect and appreciate you
- Have healthy and respectful boundaries
- Feel comfortable saying no to things
- Have a safe car to drive in
- Follow the speed limit
5) Time Management
- Have a realistically schedule, so you can arrive on time for appointments
- Have no debt
- Develop financial skills so you can pay your bills on time
- Spend time doing things that are fun for you: hobbies, etc.
- Wake up, looking forward to the day
8) Personal Grooming
- Book regular hair dresser appointments
- Look neat and tidy Ex. nails, shave
- Have clean and presentable clothes (without holes) to wear
If you are struggling with self-care at the moment, now is a great time to develop your skills. Making self-care a priority runs much deeper than picking up the phone to book a hair dresser’s appointment. It also involves an awareness of what makes you tick and knowing you are an important person to deserve these things.
You might need to:
- Work with a therapist or coach to help improve your self-esteem or improve your assertiveness in order to say no to people.
- Learn new skills like budgeting or time-keeping; which could help you improve your self-care.
- Work on managing your ADHD.
- Or a mixture of all 3!
Rather than doing a complete overhaul now (which can be difficult), or waiting for a ‘perfect’ time in the future (which never comes), try to make upgrades in small increments.
- Sit down and write a long list of all the ways you could improve your self-care.
- Look at the list and see what you could do that is easy. Maybe take an Omega 3 supplement, or get your hair cut every 2 months rather than every 3 months.
- Then, gradually do more and more of the things on your list until you are practicing extreme self-care!
How do you practice Self Care? Tell me 1 (or more) way you look after yourself in the comment section below!