Self-care strategies

As with other conditions, there are general lifestyle factors that can modify the expression of ADHD symptoms.

It is important to improve and optimise general wellbeing through healthy diet, regular exercise, sleep hygiene, reducing alcohol and substance use, and reducing caffeine intake.

Read NHS Live Well advice

What can you do?

We recommend the following strategies:

Exercise can help with managing the symptoms of ADHD

Provided there are no medical reasons that prevent you exercising, exercising vigorously and regularly helps work off excess physical and emotional energy in a positive way while soothing and calming the body.

This may also improve general wellbeing including sleep, mood and blood pressure.

Exercise (NHS Live Well)
Eating a healthy and balanced diet

Limit processed foods, sugar and caffeine improves our physical health and evens out our energy levels and mood swings.

Eat well (NHS Live Well)
Look after your sleep

Getting plenty of sleep helps with focus, productivity and mood.

To support this, create a consistent bedtime routine, which includes turning off screens at least one hour before bed and getting between 7-9 hours of sleep every night.

Sleep and tiredness (NHS Live Well)
Practice better time management

Practice better time management by setting deadlines for everything (even small tasks), using timers and alarms, taking regular breaks and writing down important dates, appointments or occasions. See the link below for more ideas:

Getting things done (Additude)

Page last reviewed: 26 January, 2024