Real-Life Shifts That Help Me Live a Healthier ADHD Life

Living with ADHD can make “taking care of yourself” sound simple on paper, but overwhelming in reality. Where do you even start? And how do you keep it going without getting distracted, bored, or burnt out?

I’ve tried a lot of different approaches over the years, some stuck, some worked for a while before I needed a change, and others I’ve come back to years later. That’s the nature of ADHD. Our routines evolve. What works today might not work in six months, and that’s okay.

Here are some changes that have made a real difference in my overall well-being.

Put Yourself First Without Feeling Guilty

ADHD brains are often in “go mode” for others, but running on empty isn’t sustainable. I’ve had to learn that putting myself first isn’t selfish, but extremely necessary.

I carve out time to do what recharges me: meditation, reading, quiet time, hobbies, or even just sitting with a coffee in silence outside. I pay attention to my emotional needs, give myself space to process, and reach out for support when I need it.

When I take care of myself, I can show up better in every other part of my life.

Stay Hydrated Without Making It a Chore

We all know water is important; it keeps our bodies running, boosts our energy, and even helps our mood. But remembering to drink it? That’s a different story.

I make hydration easier by keeping a water bottle near me all day, adding lemon or berries for flavor, or switching things up with sparkling water. I even have hydration reminders on my phone.

My personal rule: drink a glass as soon as I wake up, refill my bottle often, and keep it accessible. The easier it is to grab, the more likely I’ll drink it.

Make Goals That Actually Work for You

Goals are a big deal when it comes to feeling motivated, but they have to be your goals, not what other people think you should do. Short-term and long-term goals both have their place, but breaking them down into tiny, realistic steps is the real game-changer.

And here’s the truth: ADHD motivation comes in waves. That new planner you’re obsessed with for three months might suddenly end up lost in a drawer. Instead of beating yourself up, adjust and keep going.

I check in with myself regularly, ask if my goals still make sense, and give myself permission to change them when life changes. Little wins along the way give me that dopamine boost to keep moving forward.

Make Eating Easier and Less Overwhelming

Cooking with ADHD can be… chaotic. Between decision fatigue, distraction, and lack of energy, it’s easy to skip meals or rely on junk food.

Here’s what helps me:

• Pre-cut or frozen veggies and fruit (lifesaver).
• Simple go-to recipes are saved in my iPad for easy access.
• Cooking larger batches so I can eat leftovers the next day.
• Letting myself have healthy snacks like popcorn, apples, or crackers with cheese.
• Adding entertainment while cooking, a podcast, music (this one is my fav), or a show in the background, makes it feel less like a chore.

Move Your Body, Your Way

Exercise doesn’t have to mean the gym or intense workouts. I’ve found joy in walks with my dog Misty, stretching at home, walking in shopping malls (yes, that counts too), and exploring new trails in the forests nearby. Movement can be anything that gets your body going: gardening, cleaning, dancing in the house while you clean it.

The key is to make it something you like, so it doesn’t feel like another task you’re forcing yourself to do. Trying new things keeps it interesting, and if I get bored, I switch it up.

Build Your Circle of Safe People

Living with ADHD means some people will never “get” you, and that’s fine. What matters is finding people who do. The ones who see you, understand you, and don’t make you feel like you have to mask who you are.

For me, that’s a mix of close friends, family, and ADHD/neurodivergent communities where I can connect with people who share similar experiences. These connections give me a sense of belonging and validation that I can’t get anywhere else.

Living healthier with ADHD is about finding what works for you, letting go of guilt when it changes, and building habits that support your brain and body without burning you out.