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My ADHD Wellness Wake-Up Call
For the longest time, I thought the constant fatigue was just part of having an ADHD brain. The stress that felt like it lived in my bones, the way I’d crash in the afternoons, the feeling like my body was always working against me – I chalked it all up to “just ADHD things.”
But then I realized something: my ADHD brain lives in this body, and that body needs support too.
keeping track of every little detail when it comes to self-care can feel impossible. Complex wellness routines? Overwhelming. Rigid schedules? Stressful. But doing things that feel good for us, that feel natural and easy, things we truly enjoy? That makes wellness less overwhelming and actually within our reach.
I started paying attention to how I felt physically, not just mentally. And honestly? I felt pretty rough most days. That’s when I knew something had to change.
Let me be clear: I’m not fully healed yet, and I’m definitely not a health professional. I’m just a woman trying to figure out her own healing and faith journey, sharing what I’ve been doing that seems to help. These are 7 habits I’m actively working on to support my body along the way.
7 Things I’m Doing to Support Healing & My ADHD Wellness Journey
1) Prioritizing 7–9 Hours of Sleep Every Night
This one was HARD for me. My ADHD brain loves to stay up late when the house is finally quiet, and quite often I’ve gotten stuck in a social media rabbit hole (If you struggle with that here’s my post about ADHD Screen Detox Habits) but I’ve learned that sleep is non-negotiable for both brain function and hormone regulation.
When I’m well-rested:
- My ADHD symptoms feel more manageable
- I don’t reach for sugar constantly
- My mood is more stable throughout the day
- I actually have energy instead of running on stress hormones
The difference is night and day – literally. Sleep-deprived me is anxious, scattered, and hangry. Rested me can actually think clearly and make better choices.
2) Walking 8–10k Steps a Day
I used to think I had to do intense workouts every single day or I was “failing.” That all-or-nothing thinking was exhausting and unsustainable.
Walking changed everything. It’s gentle movement that:
- Reduces my stress and clears my mental fog
- Supports my wellness goals (I’ve dropped pant sizes without obsessing over calories!)
- Gets me outside and moving without overwhelming my nervous system
- Fits into my life without adding pressure
I let go of the “workout every day” mindset and embraced consistent, gentle movement. My body and my stress levels thanked me. I occasionally do calisthenics but walking is the star fitness habit for me right now.
3) Drinking Plenty of Water
This sounds so simple, but proper hydration has been a game-changer for my ADHD symptoms and overall energy.
I learned that what I thought was hunger was often actually thirst. When I stay hydrated:
- My energy levels are more consistent
- I don’t get those mid-afternoon crashes as often
- My brain feels clearer
- My appetite signals actually make sense
Sometimes when I’m feeling scattered or “off,” a big glass of water is exactly what I need.
4) Taking Magnesium Carbonate & L-Theanine Before Bed
This isn’t medical advice – just what’s worked for me personally.
This combo has been incredible for helping me actually wind down at night. My ADHD brain used to race when my head hit the pillow, but these supplements help:
- Calm my nervous system
- Support my sleep quality
- Reduce that “tired but wired” feeling I’d get
- Help me feel more rested in the morning
It’s been a gentle way to support my body’s natural relaxation process without making me feel groggy the next day.
5) Following My Supplement Protocol
After lots of research and paying attention to how my body responds, I’ve found a combination of vitamins and minerals that support my specific needs.
I include things that help with:
- Stress management
- Energy production
- Hormone support
- Brain function
Everyone’s needs are different, and what works for me might not work for you. Some of the supplements I use are recommended by my doctor for me personally. But having a consistent routine of nourishing my body with what it needs has made a real difference in how I feel day to day.
6) Reading My Bible & Praying
My faith has become such an anchor in this healing process. There’s something powerful about starting my day connected to something bigger than myself.
This spiritual practice helps:
- Ground me when life feels chaotic
- Reduce my stress and anxiety
- Give me perspective on hard days
- Support my mental and emotional health
Spiritual peace has a real impact on my stress hormones. When my heart is settled, my body follows.
7) Spending Quality Time With My Family
Connection and joy are natural stress regulators for me, and time with my family is just that
Whether we’re:
- Having dinner together without distractions
- Playing games and laughing
- Just being present with each other
- Creating memories and traditions
- Or going on adventures
These moments boost oxytocin (the love hormone) and remind me what I’m taking care of my body for.
Why These Habits Matter for My ADHD Wellness & Hormone Health
Here’s what I’ve learned: everything is connected.
When I sleep well, I have energy for walking. When I move my body, I sleep better. When I’m hydrated and nourished, my stress levels are lower. When my stress is managed, my hormones can function better. When I’m spiritually grounded and connected to my family, everything feels more manageable.
Small, consistent changes beat drastic overhauls every time. I didn’t implement all of these at once. I added them slowly, one at a time, until they became natural parts of my routine.
The synergy between stress reduction, gentle movement, quality sleep, and proper hydration has been more powerful than any extreme approach I tried before.
My Encouragement to You
Healing is a journey, not a quick fix. There are still days when I feel off, when my energy crashes, when my neurodivergent mind feels overwhelming. I’m not perfect at any of these habits, and that’s okay.
But having faith as my foundation, family as my motivation, and these self-care practices as my tools makes the hard days easier to navigate.
Your body is worthy of care and attention. You don’t have to have it all figured out. You don’t have to be perfect. You just have to start somewhere and be gentle with yourself along the way.
What habits have been helping you support your ADHD body and overall health? I’d love to hear what’s working for you in your own healing journey.
This is not medical advice – this is just me sharing what works for me on my personal healing journey. I’m not a healthcare professional, just a woman figuring out her own path. Always consult with qualified healthcare professionals for personalized medical advice and before making any changes to your health routine. What works for me may not work for you, and that’s completely okay!