Being a woman with ADHD comes with unique challenges, and one of the best things you can do is hear from others who are experiencing the same thing. If your ADHD symptoms are making you feel overwhelmed and alone, advice from other women with ADHD can be a huge help. From lifestyle changes like regular exercise and prioritizing sleep, to quick tips, and how to get more done, take a look at the best advice for women with ADHD from women with ADHD.
Best Advice For Women with ADHD From Women with ADHD
1. Schedule Time to Do Nothing
Life with ADHD can be extremely overwhelming and overstimulating. Set aside time with no pressure to be productive or engage in social obligations. Give your brain the chance to switch off and relax, and engage in self-care activities if you feel like it. Without making time for yourself on a regular basis, you’re more likely to become moody, irritable, and it’s more difficult to get things done.
2. Medication Isn’t The Be All End All
While ADHD medication can be life changing for some people, it’s not a cure and it’s not the only solution. If you do take medication, it should be used as part of a larger treatment plan. For example, you should also consider therapy and other lifestyle adjustments like a healthier diet, meditation, and more exercise.
3. Drive Safely
ADHD symptoms like distractibility and inattention are some of the most common reasons for car accidents. Consider driving a manual car instead of automatic as it forces you to be more engaged while driving. Also make sure to reduce distractions before you start the car. Switch off your phone so you’re not distracted by calls or texts and don’t talk on your phone, even if it’s on speaker.
4. Carry Around Travel Size Essentials
Keep travel size essentials in your everyday bag in case you forget to do something while you’re getting ready. This includes items like travel size deodorant, toothbrush and toothpaste, mini hairbrush, tampons, hand sanitizer, etc. There’s nothing worse than getting to work and realizing you forgot to put deodorant on. Keeping these essentials in your bag will help you in a pinch.
5. Make Sure You’re Eating Enough Protein
Prioritize eating a high protein breakfast. It will help you get into a better headspace for the day ahead. And have a source of protein at every meal and snack. Protein helps with appetite control, reduces cravings, and helps with cognitive functioning. Lean protein is ideal. It provides amino acids, which are the building blocks of neurotransmitters like serotonin, which regulates mood.
6. Your Cycle Impacts Your Symptoms
Hormonal fluctuations during your menstrual cycle can heighten your ADHD symptoms. Specifically, declining estrogen levels around ovulation and before menstruation affect neurotransmitters that impact executive functioning, emotional regulation, attention, and motivation. Menstrual hormonal fluctuations can also lessen the effectiveness of ADHD medication, so adjusting your medication at certain times of the month may be beneficial.
7. Do Stuff Immediately When You Get Home
For many individuals with ADHD, as soon as you sit down on the couch, it’s game over. If you have stuff to do around the house, try to do it immediately when you get home. Do some tidying, start preparing food for dinner, do any dishes that need cleaning, and throw in some laundry. Everyone is tired after work, but making sure your house is in order will make you feel less stressed and overwhelmed and more in control.
8. Don’t Feel Guilty About Making Life Easier
Do things that make your life easier and don’t feel bad about it. Hire a house cleaner once a month, get your groceries delivered, buy yourself lunch if you don’t have the time or energy to pack it in the morning. Of course all of these things are privileges and only work if you have the budget for it, but if you can put extra money aside to make your life easier, it can take a huge mental and physical load off.
9. Prioritize a Healthy Lifestyle
Eating a healthy diet, getting regular exercise, and a proper amount of sleep can help you feel more emotionally regulated, reduce anxiety, and improve productivity. Not to mention, boost your mood and mental clarity. Sleep is so important, especially if you’re not getting enough of it. Keep your devices out of your room and create a comfortable sleep environment. Prioritize a diet full of vegetables, fruit, lean protein and whole grains, and reduce your intake of processed and fried foods, sugar, and refined carbs. Try to walk everywhere you can and workout 4-5 times per week, with a mix of cardio, resistance training, and gentle workouts such as yoga or Pilates.
10. Start with Tiny Steps
Sometimes even small tasks can feel so overwhelming that you just don’t do them. When you don’t want to do something, think about the smallest step you can take towards the end goal. Have to do the dishes? Put one dish in the dishwasher. Need to work on a project for work? Go over to your desk and open your laptop. Getting started is the hardest part, but once you get into the groove of something, it’s easier to keep going.
11. Do Things That Ground You
It’s important to make time for things that ground you and to spend plenty of time without masking. Masking is when people with ADHD present in a way that makes them seem like they’re not living with the disorder, and it’s very common among women. It can be exhausting and lead to high levels of stress and anxiety. Prioritize hobbies, journaling, spending time outside, meditating, and reading.
If you’re a women with ADHD, you’re not alone. We hope this advice helps you in your day to day life!
This post contains affiliate links.
Did you enjoy this round up of the best advice for women with ADHD? We’d love it if you shared this post on Pinterest!
Looking for more tips for living with ADHD? Make sure to follow our Mental Health Board on Pinterest!
