For people with ADHD, deciding to prioritise your health and well-being can feel overwhelming, especially if you’re unsure where to begin, and well, ADHD!
So let’s explore six changes you can start to make to improve your overall well-being.
From setting goals to practising self-care, by taking baby steps and making small yet incremental changes, you can embark on a transformative journey towards a healthier and more fulfilling ADHD life.
Full disclosure: I have tried all of these throughout my life, some that have stuck, some that work for three-to-six months, and I have to try something new, some I abandon and then pick up easily years later.
Set personalised goals for your wellness journey
Establishing personalised goals is a crucial step in your wellness journey. These goals should reflect what truly matters to you and provide a sense of purpose and motivation.
To begin with, consider setting short-term and longer-term goals that align with your unique needs, priorities, and aspirations. You can chunk these down into daily, weekly and monthly goals so that they feel less overwhelming.
For us ADHDers, it’s common for goals, motivation, and interests to fluctuate over time.
Embrace this natural ebb and flow!
By breaking your larger goals into smaller, achievable milestones, you can celebrate quick wins along the way. These mini-celebrations will trigger a release of dopamine, reinforcing your motivation and encouraging you towards even greater achievements.
Remember, it’s perfectly normal for your goals and priorities to evolve and change.
For individuals with ADHD, this can happen regularly.
It’s like that new planner you started using at the start of the year. You’re using that planner like a boss for three months, and then all of a sudden, it’s just not working anymore (or you’ve forgotten where it is).
Embrace this adaptability and flexibility.
Allow yourself to adjust your goals as needed. By regularly checking in with yourself, you can assess your progress and make any necessary adjustments to keep your journey fresh, exciting, and aligned with your evolving needs, interests and passions.
Note: Avoid pursuing goals solely based on others’ expectations or societal pressures. You’ll feel a greater sense of ownership and commitment by aligning your goals with your own values and desires.
Make hydration part of your day
The importance of staying hydrated is no secret; water plays a huge role in maintaining healthy skin, energising your muscles, keeping your body balanced and helping you feel your best.
However, it can be easy to forget to hydrate throughout the day.
But first things first, let’s demystify the facts on water intake:
- Your body depends on water to survive, with water playing a major role in hydration, digestion, protection and transportation in the body, equating to about 50% to 70% of your body weight.
- The recommended daily intake of fluids for women is about 2 litres (8 cups) a day, and for men, about 2.6 litres (10 cups).
- The average daily intake can vary depending on your age or if you are pregnant or breastfeeding, in hot or humid environments, during periods of intense activity or illness, and other health issues. If in doubt, consult your health professional.
Set a goal to negate this, such as drinking eight glasses of water a day. Not only can a goal to drink more water motivate you, but it can also solidify a positive change in your daily routine.
To make drinking water more appealing:
- Experiment with different flavours by adding a slice of lemon or lime or infusing it with other fruits and berries.
- Add ice cubes or ice cubes made from fresh fruit to a glass of water.
- Consider incorporating soda water or sparkling water for a refreshing twist.
- If you prefer carbonated beverages, a soda stream can be a worthwhile investment, allowing you to keep bottles of sparkling water in the fridge.
To make hydration more enjoyable and effortless, consider investing in a water bottle that complements your lifestyle:
- Look for a bottle with an ergonomic design that fits comfortably in your hand and is easy to drink from, i.e. it has a built-in straw.
- Opt for a bottle made of stainless steel or BPA-free materials to promote both environmental sustainability and your health. Generally, these bottles are’ unbreakable’ and don’t need to be washed as much.
- My personal fave is the Onya Stainless Steel Drink Bottle.
Remember, prioritising hydration is crucial for your overall well-being, so find a hydration strategy that works best for you.
This could include:
- Kickstarting your day by drinking water as soon as you wake up, setting a positive hydration tone for the rest of the day.
- Keeping your water bottle with you throughout the day, making it easily accessible and a constant reminder to drink.
- Establishing hydration breaks and reminders for yourself to stay on track with hydration.
- Using alarms or scheduling specific times in your daily routine to pause and hydrate.
- Incorporating herbal tea into your hydration routine as a flavorful and hydrating alternative.
- Reaching for a sparkling glass of mineral water with a slice of lemon in the evening rather than a glass of wine.
Embrace a Fresh Approach to Cooking and Eating
If you have ADHD, you know how challenging cooking and eating can be.
Including nourishing foods throughout the day is important to ensure your body gets the right balance of macronutrients, fibre and other essentials needed to function well.
Easier said than done.
So let’s break it down with some ideas to try:
- Simplify your cooking routine by opting for easy-to-prepare options. There is no shame in buying pre-cut meat and vegetables and frozen fruit and vegetables or considering exploring healthy meal delivery services if you can afford them.
- If meal planning works for you, incorporate it into your routine. Save your favourite simple recipes in a folder or digital platform for easy access. Personally, I find it convenient to save them on my Pinterest folder and copy the ingredients to the notes on my iPhone. This allows me to access them on the go while shopping.
- Don’t hesitate to ask for help. Enlist someone to support you and be your cooking companion or even prepare some meals for you to help you get through the week. You could also make cooking a family affair with all hands on deck – have fun, experiment, and get messy!
- Add in a distraction. It may sound weird, but when I’m tired, it’s the end of the day, and I have to make something for dinner; I set my laptop up on the counter, pop on a streaming show I don’t have to think about and get to work. For some reason, this makes the whole process easier. My husband, on the other hand, pops his pods in and listens to his favourite tunes.
- Take advantage of dedicated meal prep time when you have the luxury of time and space to enjoy the process. For example, designate a Sunday afternoon to prepare easy-to-grab breakfasts and lunches for the upcoming week.
- Consider cooking larger quantities of food. Prepare big pots of soup, pasta, curries and rice that can last throughout the week or that you can freeze and defrost when needed. Sneak in extra vegetables wherever possible, even by grating them to add to various dishes.
- If you enjoy crunchy foods, like potato chips, explore healthier alternatives such as carrot and celery sticks with hummus, crackers with cheese and tomato, popcorn, and more.
- Make it a point to consume various colourful foods, incorporating diverse fruits and vegetables.
- Have fun experimenting with different flavours and textures (if you’re not averse to texture).
- Indulging in treats in moderation is perfectly fine. Following a balanced diet doesn’t mean depriving yourself; it’s about listening to your body’s cravings and enjoying small pleasures in a mindful way! Now, where are my potato chips…
When I first transitioned to a gluten-free diet, I discovered a holistic gluten-free delivery service that provided healthy lunches. This service was particularly helpful during my first year, as I worked in an office and had limited time for preparation or struggled to find gluten-free options on the go. I also tended to get anxious about deciding what to eat or skipping meals… These pre-cooked meals ensured that I ate, supported my nutritional needs and alleviated a lot of my food anxiety, offering a flavoursome, healthy and convenient experience.
Whatever you do, choose what works for you and don’t be afraid to mix it up every few months.
Get Active Your Way
Exercise offers a fantastic way to alleviate stress, uplift your mood, and stimulate the release of endorphins and dopamine.
The good news is it doesn’t have to involve intense daily workouts.
There are various activities to consider beyond traditional exercise routines. For instance, taking a leisurely morning walk with your dog, embarking on a weekend hike, stretching on the mat at home, or enjoying a bike ride can be equally beneficial.
To keep things exciting, venture into new activities and places from time to time. Take a stroll around your neighbourhood or a park in another neighbourhood, participate in a local Park Run event (where you can run, jog, walk, roll, skate and bring your dog), try Tai Chi, or explore different dance or yoga classes to learn some new moves! If you find motivation and support helpful, consider joining a local group or exercising with a friend.
Don’t underestimate the power of incorporating movement into your daily routine without even realising it. Simple tasks like vacuuming, gardening, or exploring new hobbies involving physical activity or movement can contribute.
If you spend your days at work, consider incorporating walking meetings into your routine. Not only does this add movement to your workday, but it can also get those creative juices flowing and boost productivity.
The key is to engage in activities you genuinely enjoy rather than forcing yourself into something that feels like a chore.
I’ve transitioned from being a gym enthusiast to finding joy in at-home yoga workouts and nature walks with my dog. We love exploring different parks and tracks. It’s a win-win situation, benefiting both my furry friend and myself.
Put Yourself First
Putting yourself first and creating healthy boundaries is essential for your health and well-being.
Be intentional in your decision-making process, ensuring that your choices align with your values, needs, and priorities. By staying true to yourself, you can create a fulfilling and balanced life that reflects your authentic self.
Carve out dedicated time in your schedule to unwind and engage in activities that bring you joy and relaxation. This could involve pursuing hobbies or interests that energise you, practising mindfulness or meditation to cultivate inner peace, participating in physical activities that you genuinely enjoy, or simply cherishing moments of solitude to recharge.
Taking care of your mental well-being is equally important.
Recognise and validate your emotional needs, and practice self-compassion in nurturing them. Allow yourself the space to process your emotions and seek support when necessary. Embracing self-care practices that prioritise your mental health will contribute to a greater sense of well-being and resilience.
Remember, putting yourself first is not selfish.
Rather, it is fundamental to maintaining a healthy and balanced life. By prioritising your well-being, you not only enhance your own happiness and fulfilment but also cultivate the capacity to care for others and thrive in all aspects of your life.
Cultivate Meaningful Connections
Cultivating meaningful connections involves surrounding ourselves with people who uplift and inspire us, foster trust and understanding, and provide a safe space for us to unmask as neurodivergent individuals.
People who accept us for who we are and encourage us to embrace our unique qualities as neurodivergent individuals.
By having a safe and supportive network that understands and appreciates our neurodivergent experiences, we can feel safe and comfortable to unmask our true selves without fear of judgment or misunderstanding.
Developing meaningful connections goes beyond mere socialising; it involves fostering relationships built on trust, understanding, and mutual support.
These connections provide a sense of belonging and acceptance, creating a space where we can freely express ourselves and share our thoughts and feelings without reservation.
In addition to seeking out supportive friends and family, it can also be beneficial to connect with like-minded individuals within neurodivergent communities or support groups. These communities provide a platform for sharing experiences, gaining insights, and finding solidarity with others who share similar neurodivergent traits. Connecting with such communities can offer a sense of validation and understanding and access to valuable resources and information tailored to our specific needs.
By actively seeking out and nurturing these connections, we can experience a profound sense of belonging, support, and acceptance, enhancing our overall well-being and allowing us to thrive.
Join the conversation
Share your experiences and additional changes you’ve made to improve your health in the comments below! I’d love to hear from you.
Disclaimer
The information in this article is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment.
Reference articles
Nutrient Reference Values for Australia and New Zealand – Water
