Self-care practices for ADHD

Caring takes energy. A lot of it. When we are IN it, it can feel like we’re the only ones who care—about our work, our families, our friendships, our communities. About showing up, doing great work, and making things better. (I see you, fellow ADHD optimizers 😉!)

We spend so much of our energy caring—about our personal and professional responsibilities, about our loved ones, and about the bigger issues in the world that feel urgent and heavy. It’s easy to forget that we are a people too – also in need of care and attention.

Enter the voice: “Yeah, but, I don’t have time for self-care.”

Reality check people! Self-care isn’t just about making time for relaxation and recovery.

– your friendly neighborhood people who care about you.

Don’t get me wrong—relaxation and recovery are essential. But too often, they’re our last resort, something we turn to only after we’ve already pushed too far.

Isn’t it ironic?

We’re encouraged (and sometimes just wired) to push through, take on all the things, and make it happen—because we care. Because it matters. And let’s be real—because we’re kind of amazing at pulling it off.

Until we hit a wall.

We get sick. Forget things. Start messing up. Go through the motions without actually enjoying the process. And suddenly, we’re staring down yet another reminder of an uncomfortable truth:

Caring without sustainable energy leads to burnout.

But what if we paid attention to HOW we care? Not just when we’re drained, but before we get there?

What if we worked with our energy instead of constantly trying to catch up to it? Because here’s the thing: energy isn’t just something you have or don’t have. It moves. It flows.

And in all the different parts of our lives—our bodies, minds, emotions, relationships, and environments—when we start noticing how it moves, we can start working with it instead of constantly chasing it.

And here’s the fun part: the better we care for our energy, the better we care for the things that actually matter to us. (Yes, I see the irony. No, I will not stop pointing it out.)

✨ Look over here! 👀 ↙️

Where’s Your Energy Flowing?

Ever feel like energy is something you’re constantly chasing instead of working with? Like no matter how much you rest, plan, or try to get it together, there’s always a leak somewhere?

That’s because energy moves through different systems in your life—your mind, body, emotions, relationships, and environment. And let’s be real: sometimes those systems fuel you, and sometimes they drain you dry.

So instead of looking at self-care as another thing to add to your list, let’s take a step back. Where is your energy actually going?

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🔍 Mental Energy (Cognitive Load)

Ever feel like your brain has 37 tabs open, and no matter how many you close, new ones keep popping up? Yeah, that’s decision fatigue—and it’s sneakier than you think.

💡 What happens when you simplify small, everyday decisions?

• Pre-planning meals = less staring into the fridge like it owes you answers
• Wearing a go-to outfit = one less thing to think about before coffee
• Batching emails = triaging your inbox or gamifying your process

And here’s a big one: unfinished tasks drain more energy than completed ones.

💭 What’s one tiny thing you could finish today, just to clear that mental space?

🔍 Physical Energy (Body & Movement)

You technically got enough sleep, so why do you still feel like a zombie by 3 PM?

💡 What if your energy isn’t just about sleep—but about how you fuel and move your body?

• Morning protein & healthy fats = more consistent energy vs carb crashing
• Moving before you feel stiff = momentum, not recovery
• Hydrating like you mean it = more focus, fewer foggy moments

Also: light matters! Ever notice how your brain perks up in the sun?

☀️ What if you got outside before checking your phone in the morning?

🔍 Emotional Energy (Inner World)

Some days, you’re handling life like a seasoned pro—other days, you’re ready to throw your bite your phone because someone used: “as per my last email.”

💡 What if emotional energy was something you could regulate—before it took over?

• Naming what you’re feeling = your brain stops playing detective, letting them be
• Practicing emotional skills before you need them = handling stress like a boss
• Moving your body = shaking off emotional energy that’s stuck

🚨 Hot tip: Emotional regulation is way easier when you’re not already at a 10/10 stress level.

💭 What’s one way you could build a buffer for when the big feelings hit?

🔍 Social Energy (People & Boundaries)

Some people light you up. Others… don’t.

💡 What if you were just a little more intentional about where your social energy goes?

• Check in before saying yes. Just because you can doesn’t mean you must.
• Plan recharge time. Even the best people can be a lot sometimes (yes, even the ones you love).
• Notice the digital drain. Doomscrolling? Probably not fuelling you. That one friend who always leaves you laughing? That’s energy well spent.

Not all interactions are created equal.

💭 Who in your life leaves you feeling more like yourself? How can you get more of that?

🔍 Environmental Energy (Your Space)

Your surroundings can either support your energy or slowly drain it without you realizing.

💡 What if small shifts in your space made a big difference in how you feel?

• A place of your own. Even one small intentional space—your desk, your bed, a chair by the window—can change how you feel.
• Cut the noise. Noise-canceling headphones, soft background sounds—your brain doesn’t need to process everything.
• Reduce digital clutter. Turning off notifications = fewer energy leaks.
• Get outside. Even five minutes can reset your focus. (Trees are basically free therapy.)

💭 What’s one small shift you could make in your space today?

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Now What?

• Maybe you saw an energy leak you didn’t expect.
• Maybe you found a small shift that actually seems doable.
• Maybe you just realized you’re overdue for a glass of water.

Whatever it is, congrats! This is where it Self-care starts.

Ready to Unlock Your Energy? 🗝️

If this sparked ideas, great! You’re already seeing what’s possible.

Awareness is powerful—yet energy shifts happen when you take action and experiment with what actually fuels you.

If you’re ready to explore your energy patterns, experiment with adjustments—whether fine-tuning or making bigger shifts—and get the support to figure out what truly works for you, that’s exactly what we do inside Unlock Your Energy.

Here’s what you’ll do inside Unlock Your Energy:

✔ Work with your energy instead of fighting it

✔ Experiment with shifts that actually fit your life

✔ Create sustainable ways to feel good—without adding more to your plate

You don’t have to figure this out alone.

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