ADHD Toolkit
Because taking care of yourself isn't selfish—it's essential for your ADHD brain to function
Energy Check-In: How Are You Really Doing?
🔋 Your Current Energy Level
ADHD brains run on interest and energy, not just willpower. Check in with yourself honestly.
Basic Needs Reality Check
✓ The Fundamentals (That We Often Forget)
With ADHD, it's easy to neglect basic needs. These aren't optional—they directly impact your symptoms.
💧 Hydration & Nutrition
- Drank water in the last 2 hours
- Ate something in the last 4 hours
- Ate protein today
- Have water within reach
😴 Sleep & Rest
- Got 6+ hours sleep last night
- Took any breaks today
- Bedtime routine is set
- Devices away from bed
🏃 Movement & Body
- Moved my body today
- Stretched or changed position
- Took meds (if prescribed)
- Got outside/saw daylight
👥 Connection & Joy
- Connected with someone I care about
- Did something just for fun
- Laughed or smiled today
- Felt like myself, even briefly
Sensory Regulation Menu
🎨 When You're Overstimulated or Understimulated
ADHD brains need the right level of stimulation. Choose what would help regulate your nervous system right now.
🎧 Sound
Brown noise, music, silence, nature sounds
🌿 Smell
Essential oils, candles, fresh air, coffee
🖐️ Touch
Fidget toys, soft textures, warm/cold, weighted items
👁️ Visual
Dim lights, tidy space, look at nature, close eyes
🏃 Movement
Walk, stretch, dance, shake it out, jump
😋 Taste
Mint, crunchy foods, warm drink, cold water
5-Minute Reset Activities
⚡ Quick Ways to Recharge
When you have just a few minutes, these can shift your state. Pick what appeals to you right now.
- 5 deep breaths (4 count in, 6 count out)
- Splash cold water on face
- Put on a song you love and move to it
- Step outside for fresh air
- Text someone who makes you smile
- Pet an animal or hold something soft
- Look out window/at nature for 2 minutes
- Do 10 jumping jacks or shake your body
- Drink a full glass of water slowly
- Write down 3 things going okay right now
Rest Menu: What Actually Recharges You?
🛋️ Different Types of Rest
Scrolling isn't rest. Real rest restores your energy. What kind do you need?
Burnout Prevention Plan
🚨 Warning Signs & Action Plan
ADHD burnout is real. Notice the signs early and have a plan.
Self-Compassion Practice
"You're not failing at adulting. You have a neurodevelopmental condition that makes certain executive functions harder. You're doing the best you can with the brain you have, and that's enough."
💙 Talk to Yourself Like Someone You Love
What would you say to a friend struggling with the same thing?
Self-Care Strategies That Actually Work for ADHD
- Stack self-care with existing habits: Moisturizer next to the toothbrush. Water bottle where you sit. Walking shoes by the door.
- Set "reset alarms": Hourly reminders to check in: Am I thirsty? Hungry? Need to move?
- The bare minimum counts: Face wipes instead of full skincare. Protein bar instead of a meal. 2-minute meditation instead of 20. Something is better than nothing.
- Make it easy: Pre-cut veggies. Water bottles everywhere. Playlist ready to go. Remove every possible barrier.
- Dopamine-friendly self-care: Make it interesting. New products, fun flavors, engaging audiobooks during self-care routines.
- Body doubling for self-care: FaceTime while cooking, cleaning, or getting ready. Others' presence helps you follow through.
- Track what helps: Note when you feel better and what you did beforehand. Your patterns matter more than generic advice.
- Permission to rest: Rest is productive. Your brain needs recovery time to function. Guilt-free rest is self-care.
Weekly Self-Care Check-In
📋 What Did You Actually Do for Yourself?
Reflection helps you notice patterns and celebrate small wins.