When it comes to ADHD, self-care is non-negotiable.

Any brain can become overloaded, but the ADHD brain is likely to be overloaded faster, harder, and with more consequences than a neurotypical one. When our brains are tired, overwhelmed, or stressed we are less likely to be able to self-regulate and our executive functions are more likely to take a hit. Being aware of our “body budget” as Lisa Feldman Barrett, PhD refers to it, can help us figure out ways to keep our body in balance and anticipate its needs before becoming too depleted.

Why do ADHD brains burn out faster and harder?

Because of cognitive impairments that affect working memory, speed of information processing, executive functions, and sustained attention—among others—those of us with ADHD have to work harder to do things that many people find come naturally. This can lead to cognitive overload: too much information may overstimulate us and lead to cognitive fatigue.

In addition, many people with ADHD have multiple sensitivities including being highly sensitive to sounds, smells, lights, touch, and emotional stimuli. Research shows that children and adults with ADHD have a higher incidence of Sensory Over-Responsivity (SOR), which may be the result of a lack of filtering mechanisms, and can leave those of us with ADHD SOR overwhelmed and exhausted.

Another reason we might feel more depleted than our neurotypical peers is from masking. Some ADHDers may have learned to “mask” their ADHD behaviors or symptoms by appearing to be neurotypical. Overcompensating or hiding symptoms—also called impression management—is a way some neurodivergents have learned to camouflage their ADHD (masking is also common in those with autism). Masking is not to be confused with treated ADHD. Someone masking hyperactivity, fidgeting, or stimming behaviors may not be able to focus on the task at hand or be present in a conversation because all energy is going towards trying to appear “normal.” A person with ADHD may react as they think they are expected to react rather than how they feel inside, or they may stay quiet in order to avoid impulsive interrupting. Masking can leave a person drained, and can lead to both anxiety and depression.

Below are some self-care remedies that can help recharge your tired brain:

Progressive Muscle Relaxation. There are many different types of relaxation exercises that can be done at the office, home, or even on the go. If you have a quiet space and 15 minutes, this one works particularly well for me.

1. Find a quiet spot and either sit in a chair, recline, or lie down if you can.

2. Close your eyes and visualize your body.

3. Take a few deep breaths and try to discern where you are feeling the most stress in your body. Visualize relaxing that area of the body.

4. When you are feeling slightly less stressed, start at the top of your head, visualize it and breathe in; as you breathe out, relax the muscles at the top of your head.

5. With this same process, go down the each side of your head, your jaw, your neck, your shoulders…until you reach your feet.

If you have time, be specific with muscle groups; if you are pressed for time, chunk areas of your body. After going through your muscle groups and relaxing them, check your body for any residual tension, visualize that area and relax it with your breath. You can put an alarm on your phone just in case you fall asleep and need to be somewhere afterward. (Make sure the alarm is a pleasant sound and not too loud so you don’t jolt your system.)

A modified version for those with less time or space would be to sit with your eyes closed, take some deep breaths and as you breathe out, release the tension and tightness in the various areas of your body. This is a great brain recharger before a meeting, class, study session, or a situation where you may need to focus.

Meditation. There are many types of meditation practices and exercises but meditation for brain recharge doesn’t have to be structured or complicated. The best meditation exercise is the one that you will do. There is no set amount of time you should spend in one sitting—it can be as short as one minute, or as long as you like. Choose a segment of time that you can fit into your schedule, or experiment with how much time you need for your brain to feel recharged.

Easy meditation exercise:

1. Sit in a comfortable position or lie down.

2. Close your eyes for deeper benefit.

3. Breathe in slowly (you can count to three as you breathe in) and then breathe out slightly slower (count to six).

4. Try to free your mind of any thoughts. If thoughts come, let them gently go without judgement.

5. Add a mindfulness element by scanning your body for tension and sensations. Practice releasing anything unpleasant from your body.

Sleep: To keep the ADHD brain functioning optimally, getting enough sleep each night is key. Many of us stay up too late (have you heard of Revenge Bedtime Procrastination?) or don’t get enough sleep. Devising a bedtime routine can be an important part of getting to bed early enough to ensure a good night’s sleep. Your routine may include relaxation exercises, reading a book, journaling (a “brain dump” can be a great way to release those ruminations and anxieties that stalk you after turning off the lights), or listening to some mellow music. Experiment with various hours of sleep and see how your brain functions the next day and then get in the habit of shooting for this optimal number each night.

Yoga Nidra (Also called NSDR Non-sleep deep rest): Part guided meditation, part relaxation exercise, there is plenty of good evidence the Yoga Nidra is a highly restorative practice that calms your autonomic nervous system and can also help you when you are finding it difficult to sleep. There are many different guided meditations available on YouTube. Once you get good at it, you can do it without outside help. Here is one I like: https://youtu.be/pL02HRFk2vo

Naps: Naps can help recharge your brain, but just make sure you don’t sleep too long (15-30 minutes is optimal) or too late in the day as this may cause sleep disturbances at night.

Exercise: Exercise is your body’s natural pharmacy producing an array of beneficial chemicals to refuel your brain. Exercise can help your brain by releasing neurotransmitters—including dopamine—the very things that people with ADHD are deficient in. Exercise can help with focusing and learning by releasing brain derived neurotrophic factor (or BDNF). Moderate to vigorous exercise will produce the best results, but you can benefit from any kind of exercise including strolling, walking your dog, gardening, yoga, stretching, Tai chi, dancing, cleaning your house, and more. Shoot for at least 30-60 minutes, five days per week.

Nutrition and Hydration: There’s not one particular diet that works for everyone, but make sure you are getting good hydration and lots of antioxidants found in fruits, veggies, and nuts. The jury is still out on whether supplements used to enhance the ADHD brain are effective or not—and I’ll have a future blog post about this—but always check with your doctor before adding a supplement to your diet, especially if you are on prescription medications. For a quick brain pick-me-up, have a snack made of a plant-based protein that also contains fiber, such as nuts, seeds, or granola.

Green Time (Nature): A growing number of studies shows that spending time in nature (or parks and gardens) can benefit both children and adults with ADHD. Research shows that sitting, walking, or playing in a natural environment helps recharge the brain by not only allowing for a break from directed attention to a state of wonder and fascination (two things that fuel an ADHD brain), but there may also be chemicals released by plants, soil, and water that play a role in brain health.

What are your favorite ways to recharge your brain? Feel free to comment below.