Putting Your Life Jacket on First: Prioritising Neurodivergent Self-Care
Our understanding of self-care - that is physical, mental and emotional health - is often shaped by neurotypical expectations. You might have internalised beliefs like:
🌀 “I’m too busy for self-care.” 🌀 “I’ll do it once everyone else is taken care of.” 🌀 “Self-care is indulgent.” 🌀 “I shouldn’t need this because others don’t.”
Advertising and mainstream messaging reinforce this, too, suggesting that buying or doing a particular thing will automatically make us feel better. However self-care, particularly for neurodivergent people, isn’t one-size-fits-all. It looks different, and for us to thrive, we need to prioritise recharging in ways that work for our brains.
What Does Neurodivergent Self-Care Look Like?
🔹 Intentional Alone Time - Scheduling downtime to engage in what calms you: gaming, LEGO, reading, drawing, arranging your fossil collection - whatever brings you joy.
🔹 Body Doubling & Social Self-Care - Many ADHDers find they’re more likely to care of themselves when others are around. That could mean a group Pilates class, a running club, learning to cook with a friend or a pottery class.
🔹 Timers & Visual Reminders for Basic Needs - Set alarms or have visual cues to eat, take breaks, and drink water. Many neurodivergent people struggle with interoception (knowing when we’re hungry or thirsty), especially when blissfully hyperfocused.
🔹 Setting Boundaries & Saying No - What’s essential, and what can you decline? For neurodivergent people, if boundaries aren’t explicitly stated, it can be hard to recognise them. Define what your version of “doing your best” or saying no looks like.
🔹 Prioritising Sleep & Movement – These are non-negotiables. Whether it’s walking, stretching, dancing, or breathwork, movement helps recharge our brains. Sleep, too, is vital - if we’re not getting enough, we’re starting at a deficit and will never catch up.
🔹 Asking for Help – This can be hard, especially if you’ve been masking for years. Knowing when to seek support - a coach, therapist, cleaner, or extra set of hands - can make all the difference.
Want to learn more about what self-care looks like for you? Book a free 30-minute session to learn how ADHD Coaching can help you prioritise self-care.
