Why Self-Care Feels So Hard with ADHD

Self-care with ADHD isn’t easy—but it’s not impossible. Here’s why it feels so hard and how to make it doable (even if it’s halfway).

Small, messy steps still count more than you think.

You know the basics: drink water, get sleep, take a break, eat a vegetable.
But if you’re living with ADHD, knowing what to do isn’t the problem.

Doing it? That’s the part that feels like climbing Everest.

There are days when remembering to eat feels like a win.
When the idea of following a “self-care routine” feels laughable.
When brushing your teeth and answering an email in the same hour feels like overachieving.

I get it—because I live it too.

And I’ve learned that for us, self-care isn’t about routines.
It’s about signals. Little messages to your body and mind that say:
You matter. You’re allowed to take up time. You’re worth caring for.

Even if it’s imperfect. Even if it’s halfway. Even if it’s once a week.

Why It Feels So Hard

It’s not because you’re lazy.
It’s not because you don’t want to feel better.
It’s because executive function makes starting, planning, and following through feel heavy—even when it’s something “simple.”

Then there’s the all-or-nothing trap:
If I can’t do it “right,” maybe I shouldn’t bother.
If I’m not doing all the things, am I even doing anything?

That mindset creates a spiral.
And the worse you feel, the harder it is to crawl back out.

What’s Actually Helped Me (No Pressure)

These shifts aren’t magic. But they help.
And on the days when I feel like I’ve got nothing left, I come back to them.

✳ Start Ridiculously Small

Not a whole workout. Just stretch.
Not meal prep. Just eat a banana.
The bar is low on purpose—because the goal is to feel like something is possible.

✳ Keep Things Visible

If it’s out of sight, it doesn’t exist (ask my poor husband).
I leave reminders where I’ll actually see them:
A sticky note on the mirror. A water bottle on the desk. A post-it on my laptop.
This isn’t about being “organized”—it’s about being honest with how my brain works.

✳ Halfway Is Still a Win

Didn’t shower but changed your shirt? Win.
Brushed your teeth but skipped skincare? Still counts.
It’s not about checking boxes. It’s about showing up in some small way.

✳ Pair Self-Care with Something You Like

Cleaning while listening to a podcast.
Stretching while your favorite song plays.
Drinking water in your coziest chair.
Pleasure helps the task feel doable—and sometimes even nice.

✳ Use Reminders, But Be Chill About Them

I set alarms on my phone for water, food, and breaks.
Do I always follow them? Nope.
But seeing them helps nudge me back when I’m off track. That’s enough.

Self-Care Is Self-Respect

The biggest thing I’ve learned?
It’s not about perfect habits—it’s about showing yourself you deserve care even when it’s messy.

Some days I take a walk, eat nourishing food, and end the day with a bath.
Other days, I just get out of the pajamas I slept in.

Both days matter.

Because both send the same message: You’re worth showing up for.

Real Talk

If you live with ADHD, your version of self-care won’t look like a wellness influencer’s. And it’s not supposed to.

You don’t need a fancy routine. You don’t need to do it daily.
You just need something that works for you. Something that’s flexible, kind, and real.

And if all you do today is one small thing—that counts.

Because every time you care for yourself, in whatever way you can, you’re reminding your nervous system: You matter. Even on the hardest days. Especially on those days. 💖

Categories: : RESTORE → Self-Worth & Identity, ROOT → Rest & Recovery