Self-Care Practices For Moms With ADHD 5 Simple Tricks

In this post, I’ll share five simple yet effective self-care practices for moms that have helped me manage ADHD while also being the best mom I can be.

Being a mom is a full-time job on its own, but when you add ADHD into the mix, it can feel like you’re constantly running on empty.

The struggle to stay organized, manage emotions, and juggle household duties can feel overwhelming. But prioritizing self-care is essential for your well-being—both for you and your family. As a mom with ADHD, I’ve learned that small, manageable self-care practices are key to maintaining balance and staying sane.

1. Create a Consistent Daily Routine Self-Care Practices for Moms

For moms with ADHD, the lack of structure can lead to feeling overwhelmed and forgetful. 

Having a consistent daily routine can significantly reduce stress by providing a sense of control and predictability. The key is to start small and make adjustments as you go.

You don’t need a rigid, hour-by-hour schedule, but having basic routines for meals, chores, and bedtime can be a game-changer.

To make it ADHD-friendly, keep the following in mind Self-Care Pracetics for Moms:

• Use visuals: A family calendar or a dry-erase board in a common area can help everyone in the household stay on track.
• Keep it simple: Focus on key tasks and make them as streamlined as possible. For example, meal planning one or two days in advance can prevent last-minute stress.
• Use reminders: Setting alarms or timers throughout the day can help keep you on schedule without the mental load.

Having a routine provides structure, reduces decision fatigue, and creates moments for self-care during transitions between activities.

 2. Practice Mindfulness and Deep Breathing

One of the best ways to calm the racing thoughts that often come with ADHD is practicing mindfulness and deep breathing.

These practices can help center your mind, reduce impulsivity, and ease anxiety. While it might seem like an impossible task to slow down, taking just a few minutes to focus on your breathing can make a world of difference.

Here’s a simple breathing exercise you can try:

• Sit in a comfortable position.
• Close your eyes and inhale deeply through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Repeat the process for 3-5 minutes.

By incorporating mindfulness and deep breathing into your day, even in short bursts, you’re practicing self-care that helps you stay present and grounded. Next, we will talk about how getting excersise is an important self-care practices for moms.

3. Engage in Quick, Enjoyable Physical Activities

Exercise is an essential part of self-care for anyone, but for moms with ADHD, it can be especially beneficial.

Physical activity helps to release built-up tension, boost mood, and improve focus. You don’t have to commit to long workouts—just find simple ways to incorporate movement into your day.

Here are a few ways to get moving without a big time commitment:

• Stretching: A few minutes of stretching in the morning can help improve flexibility and release tension from sleeping. Stretching also wakes up your body and mind.
• Dance: Turn on your favorite song and let loose with a dance session. This can be a fun, quick way to energize yourself while also having a laugh with your kids.
• Walks: A short walk around the block can be a wonderful break from the chaos of daily life. It gives you a chance to clear your mind and take in fresh air.

Physical activity doesn’t have to be complicated or take hours—it’s about finding something that works for you and keeps you moving.

4. Schedule Regular “Me Time” (Even for 10 Minutes)

As moms, we often give so much of ourselves that we forget to replenish. Scheduling regular “me time” is a form of self-care that is especially important for ADHD moms. However, it’s essential to keep expectations realistic. You don’t need hours of alone time each day to feel restored—just 10-15 minutes of uninterrupted time can do wonders.

Here are some ways to spend your “me time” self-care practices for moms:

• Read a book or listen to a podcast: Escape into a world of fiction or learn something new with a podcast that interests you.
• Take a relaxing bath or shower: A few minutes of solitude in the bathroom can be incredibly rejuvenating.
• Work on a hobby: Whether it’s knitting, drawing, or writing, doing something creative and fun can help you feel centered and connected to your passions.

The key is to make “me time” a non-negotiable part of your routine. Even small breaks can make a significant difference in your mental health.

5. Building a Support System Self-Care Practices for Moms

No one can do it all alone, and this is especially true for ADHD moms. Building a support system is essential for self-care. Having friends, family, or online communities to lean on can provide encouragement, understanding, and help when things get tough.

Here’s how to build your support system:

• Reach out to other moms: Find local or online parenting groups where you can share your experiences with other ADHD moms.
• Ask for help: Don’t be afraid to ask your partner or loved ones for help with household duties, childcare, or emotional support. It’s okay to lean on others when you need a break.
• Connect with a therapist: A therapist or ADHD coach can help you develop coping strategies and provide support tailored to your needs.

A solid support system can reduce the burden of motherhood and give you a sense of community and connection. You don’t have to do it all alone.

Final Thoughts

As a mom with ADHD, self-care is essential—but it doesn’t have to be complicated.

By creating a simple daily routine, practicing mindfulness, getting regular exercise, making time for yourself, and building a support system, you can take small steps toward caring for your mental health and well-being. 

These practices may feel difficult at first, but with time, they can help you feel more balanced, less overwhelmed, and more present for your family.

Self-care practices for moms isn’t selfish—it’s necessary for you to be the best mom you can be. Take a moment today to check in with yourself and see how you’re doing. Your well-being matters, and you deserve to take care of yourself, too.