When you’re navigating life with ADHD, embarking on a well-being journey can be a bit overwhelming, particularly when there are so many choices to make.
So let’s explore six high-level steps that can be the cornerstones of your path to a healthier you.
These steps, ranging from setting personalised, achievable goals aligned with your current priorities to developing simple routines, offer a roadmap (in baby steps) to support your well-being as you navigate your ADHD wellness journey.
Step 1: Set Personalised Wellness Goals
Setting the foundation for your well-being journey begins with setting personalised goals aligned with your unique needs and priorities at this moment. Simple goals will help create a sense of purpose that fuels your motivation.
Start by identifying three short-term goals. The simpler, the better.
Your goal could be as simple as ‘I want to drink more water daily’. You could elaborate by saying you want to drink at least 2 litres of water daily starting tomorrow.
From there, break your goals into manageable, baby steps with achievable dates. This will help to minimise overwhelm and keep you focused and accountable.
So:
- Tomorrow morning, I will drink two glasses of water before breakfast.
- Then, I will drink a cup of herbal tea for breakfast.
- I will then fill my 1-litre water bottle with water to sip throughout the day. I will finish the contents by dinner time.
You get the picture. Set small, baby steps you can achieve.
And then – here’s the important bit.
Be sure to celebrate each milestone you reach! Pop a sticker on your water tracking chart, enjoy a nice bath, treat yourself to a little chocolate, or watch a funny show.
Mixing things up
It’s important to recognise the ebb and flow of ADHD life. With goals, initially, we get really excited and motivated, so we kick goals all over the place. Then, our priorities and needs change, our interests wane, and we lose focus or get distracted. More often than not, what worked well for a time will just stop working.
Don’t beat yourself up.
Embrace your creativity and versatility and mix things up. Think of different things to try, different ways you can achieve your goal, and switch up the routine.
Take your goal of drinking more water:
- You could buy a cool new stainless steel water bottle that is easier and more pleasurable to drink.
- Or you could add some slices of lemon or berries to the water to jazz it up.
- You could invest in a soda stream to mix up your water intake between bubbles and no bubbles!
- You could set up a system to track your water intake. There are apps, planners, and charts for that!
- You could also step things back and set a goal to drink four glasses of water daily or 2 litres of water 3 days a week. Once you’ve established a routine, you can then build onto it!
- Or, you can accept that that goal might be done and dusted and that it either needs to be reimagined or that you need to move on to another area of focus (you can always come back to your goal of drinking water!). That’s totally okay!
Remember, your goals evolve over time – that’s completely normal!
Regularly check-ins with yourself so you stay aligned with your changing interests, needs, and passions, ensuring your journey remains fresh and fulfilling.
Step 2: Hydration as a Ritual
Staying hydrated is a cornerstone of well-being. Water supports digestion, energy levels, and overall balance in the body. Hydration is especially important if you are taking ADHD medication, such as stimulants.
Integrate hydration into your daily routine by setting a goal, as we did above.
Prioritise hydration by making it part of your morning ritual and establishing hydration breaks in your routine.
Experiment with flavours – infuse water with lemon, lime, or other fruits.
Keep your water accessible throughout the day in an ergonomic bottle that suits your lifestyle. You could even have multiple water bottles in different rooms and bags, so you always have one within reach (and within your line of sight as a visual reminder!).
What ideas can you try?
Step 3: Nourish with Simplicity
Nourishing your body is crucial, even though it comes with its challenges.
Simplify your approach by opting for easy-to-prepare meals, grabbable snacks, and healthy meal delivery services. Look into meal planning and batch cooking, or embrace dinner for breakfast (‘brinner’)! I love a good leftover curry for breakfast.
Seek support from friends or family. You could body double with someone – they can stand near you as you prep. Or you could ask them for help, where they prep for you.
Allow flexibility in your dietary choices over rigidity. Experiment with different textures and flavours, making eating an exciting and sensory experience whilst avoiding any triggers you might have.
Accept that it’s okay to buy pre-cut and frozen fruit and vegetables. Seriously!
Test some low-sugar pre-prepared shakes and protein drinks that will help to sustain you throughout the day.
Whether through healthier alternatives or tried-and-true favourites, nourish your body while embracing your unique preferences.
Step 4: Joyful Movement
Physical activity is a powerful tool for reducing stress and boosting dopamine.
Find enjoyable ways to move and aim for more incidental activity throughout your days.
- Take the stairs whenever you can over the lift.
- Engage in hobbies like gardening or golf that get you moving.
- Go on leisurely walks and hikes in nature.
- Take a yoga class or do some gentle yoga stretching at home.
- Turn the music up and dance!
- Incorporate movement and resistance into daily activities, like walking meetings or doing some squats and bicep curls with sauce bottles as you wait for the kettle to boil.
The key is to choose activities that bring you joy.
By doing so, you’re more likely to stick with them and experience the physical and mental benefits they offer.
Step 5: Prioritise Self-Care
Putting yourself first is not selfish; it’s essential for well-being. Set healthy boundaries that align with your values and needs.
Create time for activities that bring you relaxation and joy, such as hobbies, mindfulness, or solitude. Embrace self-compassion and prioritise your mental well-being. Process your emotions and seek support when needed.
By nurturing your mental health, you’re building resilience for life’s challenges.
Step 6: Foster Meaningful Connections
Surrounding yourself with supportive people who understand your neurodivergent experience is invaluable. Cultivate connections that uplift and inspire, allowing you to be authentic without fear of judgment.
Build relationships based on trust and mutual support, both within your circle of friends and family and within neurodivergent communities or support groups. These connections provide a sense of belonging, solidarity, and access to valuable resources.
Incorporating these six transformative steps into your life can empower your journey towards holistic well-being as you navigate the unique landscape of ADHD.
Remember, each step is a building block, and progress is made through patience, enjoyment, a bit of challenge and a lot of novelty.
Your empowered ADHD life is within reach – one step at a time.
