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Being a mom is a challenging job. Being a mom with ADHD raising children with ADHD can feel like navigating a storm without a map! The demands are constant, the distractions are plentiful, and the pressures can feel overwhelming.
However, taking daily steps to support your mental health is not just a luxury—it’s essential. By prioritizing your well-being, you can create a more balanced and fulfilling life for yourself and your family.
Taking care of yourself is all a part of the journey. If you’re currently feeling overwhelmed and lost, don’t think you need to tackle starting all 5 of these tips tomorrow!
Tackle whichever one feels easiest for you to start with. Then slowly start “habit stacking” the other tips on one at a time.
1. Establish a Morning Routine
Start your day with a simple morning routine. Try your best to wake up at the same time each day.
For me this looks like waking up at 5:15 am during the week and on the weekends I allow myself to naturally wake up (usually when my son comes walking into my room to say good morning).
On my bedside table you will find my favorite tumbler filled with the ice cold water I put in it the night before. I chug this thing right away!
It is crazy how fast your body can feel dehydrated after a night’s sleep. Starting off with water wakes up your brain & body.
Did you know that if you skip the coffee and stick to the water first thing in the morning it actually can give you better focus and clarity? That’s a post for another time!
Having a predictable morning routine can help ground you and set a positive tone for the day.
For ADHD moms, this structure is particularly beneficial. It reduces the chaos of the morning rush and gives you a sense of control and accomplishment right from the start.
When you know what to expect, you can approach the day with more calm and confidence.
2. Do a brain dump
As soon as I am done chugging my morning glass of water I can feel my brain starting to go a million miles per hour.
That is the last thing I want first thing in the morning!
So, usually after I refill my tumbler I go sit in my favorite chair and dump it all out on a piece of paper.
Have you noticed that I haven’t mentioned my phone yet?!
I write out a “brain dump” of all the things I want, need, or think I need to do that day. Usually this list is a lot longer than what is actually humanly possible for my ADHD brain.
Putting it all down on paper helps me clear my mind and look at what is actually realistic.
We all know that life can be unpredictable. But when you add in a little bit of neurospiciness to the mix, it is constantly unpredictable.
This is when I pick my top 3 non-negotiables for the day.
Why 3? I honestly have no clue it just seemed like a good number! Pick what works best for you.
There is just something about crossing out those 3 brain dump items. Some days I am able to cross out more, some days just 3.
I love how this notebook allows me to dump down my whole list and then break it down a little more!
Want to take it to the next level?
Refer back to your list from the day before.
Are there any items that you weren’t able to get done yesterday that are a priority today? If so, transfer them first thing to today’s brain dump list.
3. Engage in Physical Activity
Now, this one has been tough for me.
I have always had this all or nothing thinking.
I thought I had to get a gym membership and go daily or have a set at home program to follow and complete it entirely and do it all first thing in the morning!
While that worked for me before motherhood, it doesn’t work for me now.
After many times of trying and failing at both I finally came to the conclusion that I had to find what works best for me, that day.
So at this moment in my life, this looks like walking with my dog around our property with the occasional Podcast or my son joining us on his bicycle.
It has also looked like dance parties with my son in our living room jamming out to 80’s rock or doing a kid’s YouTube workout video.
Some days it’s only for 10 minutes and some days it’s a total of an hour broken up throughout the day.
Find what works best for you.
My son joining me for these walks and dance parties has not only been incredible moments to share with him but also has been helpful for him!
Moving our bodies increases the production of endorphins, which are natural mood lifters.
When our body releases endorphins it also helps improve focus, reduces impulsivity, and can help alleviate symptoms of anxiety and depression.
No wonder when my son and I do this together I notice such a difference in our day!
4. Prioritize Self-Care
As a mom of an ADHD, prioritizing my self-care (and self in general) has been a difficult road.
For years, I have been so wrapped up in caring for my son, navigating his challenges and forgetting about myself.
Part of my journey has been rewiring my thoughts into believing that I come first.
Wait, what? Did you just say you come first?!
Yes, I did.
It’s hard to think that I would put myself before my child.
But I have come to the conclusion that if I don’t put myself first then I can’t be the best version of myself as his mom.
Putting yourself first isn’t selfish. It is an act of self-love and self-care.
We often feel as though we are being pulled in multiple directions making it easy to neglect our personal needs.
Practicing self-care, is carving out a little time each day for ourselves to recharge our batteries and remind ourselves that our needs are important too!
Self-care doesn’t have to look like escaping the weekend to go to the spa. Although, that wouldn’t be bad!
Self-care is making time for activities that rejuvenate you, whatever that may be.
For me, my go-to activity is grabbing logging into my Kindle and reading.
I also enjoy listening to a new podcast, sipping on a nice hot cup of coffee in silence, taking a bubble bath and doing a home facial.
Putting ourselves first and practicing self-care prevents us from burning out and helps us maintain a positive outlook.
5. Keep a gratitude journal
Again, life as an ADHD mom raising an ADHD child can be full of challenges and unpredictability.
Sometimes we can get stuck in the challenges, the unknowns, and the emotions that come with it.
But between all of that there is laughter, love, and triumphs.
Keeping a gratitude journal shifts your focus from what’s challenging to what’s positive in your life.
Usually after my morning brain dump, I head straight into my gratitude journal.
I love grabbing a pack of journals so I don’t have to worry when I’m towards the end of the book. I also love how this set of journals features a spot to hold onto my favorite pen.
Spend a few minutes reflecting on the day before writing down three things you are grateful for. They can be small, everyday occurrences or significant moments that bring you joy.
There have been many days when my gratitude list has included enjoying a cup of coffee in silence.
No matter how small or how big something was for you, recognize it as a moment of gratitude.
Doing this practice can help combat negative thinking patterns and increase overall happiness.
By regularly acknowledging the good things, you foster a sense of contentment and resilience, making it easier to navigate the ups and downs of daily life.
Putting it all together
Being an ADHD mom raising children with ADHD comes with unique challenges, but by implementing these five daily practices, you can significantly support your mental health.
Remember, you don’t have to start all five at once!
Pick one thing at a time to focus on and begin habit stacking a new one once you have one practice down.
Establishing a morning routine, doing a brain dump, engaging in physical activity, prioritizing self-care, and writing in a gratitude journal are all essential steps toward a healthier and more balanced life.
Taking care of yourself is not selfish—it’s a crucial part of being the best mom you can be.
Embrace these daily habits and watch how they positively impact your well-being and your family’s happiness.
Do you already do some of these 5 tips or is there something you do daily that helps you? Comment below and share how you’re using these tips or what you have found helpful.