ADHD Toolkit
Because taking care of yourself isn't selfishโit's essential for your ADHD brain to function
Energy Check-In: How Are You Really Doing?
๐ Your Current Energy Level
ADHD brains run on interest and energy, not just willpower. Check in with yourself honestly.
Basic Needs Reality Check
โ The Fundamentals (That We Often Forget)
With ADHD, it's easy to neglect basic needs. These aren't optionalโthey directly impact your symptoms.
๐ง Hydration & Nutrition
- Drank water in the last 2 hours
- Ate something in the last 4 hours
- Ate protein today
- Have water within reach
๐ด Sleep & Rest
- Got 6+ hours sleep last night
- Took any breaks today
- Bedtime routine is set
- Devices away from bed
๐ Movement & Body
- Moved my body today
- Stretched or changed position
- Took meds (if prescribed)
- Got outside/saw daylight
๐ฅ 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
๐จ When You're Overstimulated or Understimulated
ADHD brains need the right level of stimulation. Choose what would help regulate your nervous system right now.
๐ง Sound
Brown noise, music, silence, nature sounds
๐ฟ Smell
Essential oils, candles, fresh air, coffee
๐๏ธ Touch
Fidget toys, soft textures, warm/cold, weighted items
๐๏ธ Visual
Dim lights, tidy space, look at nature, close eyes
๐ Movement
Walk, stretch, dance, shake it out, jump
๐ Taste
Mint, crunchy foods, warm drink, cold water
5-Minute Reset Activities
โก 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?
๐๏ธ Different Types of Rest
Scrolling isn't rest. Real rest restores your energy. What kind do you need?
Burnout Prevention Plan
๐จ 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."
๐ 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
๐ What Did You Actually Do for Yourself?
Reflection helps you notice patterns and celebrate small wins.