Finding Time for Self-Care as a Neurodivergent Parent
If you’ve ever been told to “just take time for yourself” and felt like punching a cushion (if you had time to find one), this one’s for you.
Because when you’re a neurodivergent parent especially with ADHD, sensory overwhelm, or executive dysfunction, self-care can feel like just another thing you’re failing at.
But here’s the truth: self-care isn’t selfish. It’s how we function.
1. Redefine What Self-Care Looks Like
You don’t need a day spa. You need a moment of nervous system relief.
💛 Self-care might be putting on noise-cancelling headphones during the witching hour.
💛 It’s skipping the school event you don’t have capacity for.
💛 It’s eating lunch before 2pm (yes, really).
Start thinking of self-care as recharging your battery, not achieving a vibe.
2. Make It Visual, Obvious and Easy to Start
Out of sight = out of mind. If you're neurodivergent, that includes self-care.
🔔 Put a sticky note on the fridge: Drink water. You’re not a cactus.
📅 Use a magnetic fridge planner to block out tiny care windows (even 5 mins counts).
📲 Set phone alarms labelled “stretch + breathe” or “go outside for 1 min.”
The easier it is to see, the easier it is to do.
3. Stack It Into Your Existing Chaos
The easiest way to add something new? Pair it with what you’re already doing.
🎧 Listen to your favourite podcast while packing lunchboxes
🌿 Do a 1-minute breath reset after school drop-off
💅 Apply hand cream after every loo break (yes, multitasking is survival)
These aren’t chores they’re micro-moments of regulation.
4. Set Boundaries (Even Tiny Ones)
It’s not about saying “no” to everything. It’s about carving space where you can.
🚪 Shut the door for five minutes after dinner
💬 Let people know “I’m not available for favours this week”
📆 Say “yes” to fewer weekend plans if you’re already spent
Protect your peace like it’s your phone on 2% because it is.
5. Use Tools That Do the Thinking For You
Executive dysfunction is real. Don’t rely on memory. Let systems carry the load.
✅ Use fridge planners for visible cues and reduced decision-making
✅ Create a “self-care bin” with fidget toys, tea sachets, face mist whatever helps you
✅ Put recurring tasks in your phone calendar, so you don’t even have to think
Think of it as outsourcing your brain’s admin.
You Deserve Care Too And It Starts Small
You’re showing up every day for your kids even when your own brain is spinning. That’s incredible.
Self-care doesn’t need to be big, fancy, or aesthetic. It needs to happen, in small and loving ways. And the more you honour your own needs, the more capacity you’ll have to care for everyone else.
Start small. Start messy. Just start.
You’ve got this 💛