Self-Care for People with ADHD: 100+ Ways to Recharge, De-Stress, and Prioritize You!

by Sasha Hamdani

Destress, find your community, and practice self-love with these 100+ exercises to reinforce ADHD as a strength.

When you have ADHD, it can be hard to stay on top of your wellness. Self-Care for People with ADHD is here to help!

This book can help you engage in some neurodiverse self-care—without pretending to be neurotypical. You’ll find more than 100 tips to accepting yourself, destigmatizing ADHD, finding your community, and taking care of your physical and mental health. You’ll find solutions for managing the negative aspects of ADHD, as well as ideas to bring out the positive aspects. With expert advice from psychiatrist and clinician Sasha Hamdani, MD, Self-Care for People with ADHD will help you live your life to the fullest!

Genres: Adhd, Nonfiction, Self Help, Psychology, Audiobook, Mental Health, Health

192 pages, Kindle Edition

First published January 3, 2023

Reviews

[Sheri · Rating 3 out of 5]

As a resource for those looking to practice self-care and improve their well-being, this is great. Although intended for those with ADHD, much of the advice is applicable to anybody and all can benefit in some way. We all have differences such as extrovert vs introvert, night owl vs morning lark, and these tips can help individuals adjust and thrive in situations and environments that are atypical for them.

I don't have quite the same enthusiasm for these tips when they are specifically slanted towards those with ADHD. The tone is supportive and assuring and the idea is that ADHD is not a condition to overcome, but rather one that needs to be managed. I like this viewpoint, however, I found many of the tips to be simplistic solutions that are sometimes in contrast with ADHD symptoms and behaviors, thereby making it difficult to successfully achieve the goal. The tips may help in the moment, but for projects that require ongoing and not just immediate action, the advice is not very relevant. The author does a fantastic job of explaining the why behind ADHD behaviors and thought processes, but doesn't always offer doable advice for those struggling with those same behaviors and thoughts. Many times, I felt she was telling you what you should do, but not how to do it. This missing factor is super important for ADHD brains as what comes easily to others doesn't always come across in the same way so each step along the way needs more detail and context.

I would recommend this to teens/young adults who may be looking to establish good habits and find tips to address the neurodiverse parts of themselves. But I do think this would be super overwhelming for those with ADHD as the tips are too general, too simplistic, and too frustrating when you can't/don't understand why or how you can't do them. I could recommend this to those with ADHD as a starting point to really take your time with. Go slow, take a lot of notes, reflect, and work with your therapist to effectively and sustainably make the self-care changes that will have the greatest impact on your life and well-being. It will be a more considerable undertaking than you initially imagined, but with time, patience, and persistence, you will see positive progress in your journey to a healthier you.

[Michelle · Rating 2 out of 5]

Oh you have adhd? Have you tried headstands and ✨mindfulness✨

[Max · Rating 2 out of 5]

I really wanted to like this book.. it's easy to read with the short chapters and understandable language.

But the content is very shallow. Because the chapters are so bite-sized (good for ADHD people), there is no depth in them. Many of the tips could use with explanation on why they would be useful to someone with ADHD.

Besides this, a lot of tips boil down to masking; something most ADHDers want to unlearn to feel more like themselves. Tips like: keep eye contact, sit with confidence, actively listen, find a hobby, read a book etc are somewhat useful, but most ADHDers know that they would benefit from doing this. They just can't.

Lastly, loads of the tips are really for privileged people. Self-care based on taking time off, taking a bath, working from home, eating good food, is just not realistic for many people.

[Morgan B · Rating 2 out of 5]

This book reads like a listicle with a laundry list of suggestions for managing ADHD many of which are helpful but it’s not written to be accessible for an ADHDer. It’s a lot of information about behavior change without slowing down to explain the rationale and research (lots of citing “research” without citing actual studies) and it doesn’t provide any ADHD friendly implementation tips for the laundry list of behavior changes suggested.

[Paige · Rating 2 out of 5]

Some of this is okay advice (yes I definitely will eat healthy fats ((dark chocolate)) whenever I feel emotionally dysregulated). My biggest issue with this is she suggests doing things while offering zero explanation on HOW to do them.

Don't have time to cook at night? Just put some things in a slow cooker in the morning! (I've told myself I would do this 1 million times). What part of my unmedicated ADHD ass makes you think I have my mornings handled well enough that I have time to put a whole meal in a slow cooker when I barely remember to brush my hair and usually have to eat breakfast while I'm driving to work?

She even admits to having trouble tackling tasks but offers ZERO input on how to get over the hurtle of starting said task (a common problem).

This feels like half-ass advice from another "influencer" rather than a professional genuinely trying to offer things that can be helpful.

[Shannon · Rating 3 out of 5]

I felt conflicted thinking about what review to give because some entries left me feeling validated, left with a little bit of surface level helpful neurological knowledge, and I appreciated the simple breakdown and some actionable takeaways. However, many entries were also very simplistic, without actionable takeaways, that didn’t feel like the author actually thought them through or lived them at all… (i.e. Distracted in the car because your brain is wired to seek stimulation/novelty? Eliminate distractions. Done!)

I also was annoyed at all the “research” being mentioned with no citations.

In addition, the end was abrupt with no wrap-up, just the end of a list.

So while I took away some nuggets of good information (that I already knew somewhat, but it was helpful being reminded of some in a simple way), I expected more from a psychiatrist with lived experience of ADHD.

This book might be better suited to “beginner” ADHDers with very limited knowledge on how to manage ADHD day to day. However, in the same vein, if it was written for beginners, a better introductory section on ADHD and neurologic underpinnings would have been good to include… so I can’t totally gauge the target audience in the end.

[Jess the Shelf-Declared Bibliophile · Rating 4 out of 5]

I was primarily impressed by the author's inclusion in general health items such as exercise, vitamins, and sunshine to create YOUR healthiest, best brain. Too often, books like this do nothing but tout Big Pharma options. Personally, I was prescribed Ritalin at the ripe old age of 4 and proceeded to have terrible side effects. I'm very grateful that my parents chose the no-medication route after realizing this, and put me in therapy to learn how to control my thoughts and impulses. I can definitely also see how in past relationships, if I had been more self-aware of the way my brain works, perhaps I would not have been so easily gaslighted and lied to. I also found her tip about using alarms HILARIOUS, since I'm definitely an alarm person! I set them all throughout the day to keep me on track or as reminders. Lastly, I never realized my whole being-messy thing was (potentially) related to ADHD. It drives my boyfriend CRAZY when there's pointless clutter around the house, and he never understands how it doesn't bother me. Apparently, as she explains, it's similar to the clutter inside our heads! I feel so vindicated, haha!

[Kristina · Rating 1 out of 5]

Super fluffy, with a list style delivery, and no substance. It read like a long article in a magazine I'd read while getting a pedicure. Nope.

DNF.

[Mai · Rating 3 out of 5]

As an adhd patient, this didn’t help me as much as gave me anxiety, I felt pressured from all the tips that I desperately wanted to try but thankfully I forgot once I finished the chapter!

[Mae D · Rating 1 out of 5]

A nice and fluffy book, but utterly pointless. If you have ADHD you have likely heard most of this advice before. "Breathe," "journal," and "be grateful." These kinds of suggestions are the majority of the book. When not repeating common sense, the author likes to tell you, "try not to get distracted," "try not to interrupt," and "try to actively listen." Basically, if I were to change the title of the book, I would name it, "Do you have ADHD? Have you tried NOT having it?" If you're looking for advice on how to deal with ADHD, you'd have better luck on reddit. Save your time and energy and don't bother with this book.

[Arielle · Rating 3 out of 5]

Not the most helpful or novel information imo, it’s written by a psychiatrist who loves CBT so very much not my jam

[Shannon · Rating 4 out of 5]

As someone really struggling to focus, stay organized and lots of other things, this book spoke to me on so many levels!! Highly recommend for anyone who thinks they might have ADHD. But lots of good overall life coping tips in this quick, very accessible book. I listened but also have a physical copy I know I’ll be referring to a lot!

[Kate K · Rating 4 out of 5]

I am excited to have a professional with lived experience adding their expertise to the available texts! However I wanted to like this way more than I did. I do think there are people for whom this book would be very useful- particularly if the diagnosis is rather “new”.

My biggest complaint is that complex ideas are presented very simply. Over the course of the book this began to get frustrating.

[Jordan · Rating 5 out of 5]

I’ve read several self-help books and this is one of the only ones that actually gives the WHY these practices would be helpful. Learning about my brain and how to hack it is so helpful. Highly recommended.

[Ginny · Rating 5 out of 5]

Excellent read. Diagnosed in my forties, i found this book to be uber helpful, giving names to behaviors that i've had forever and why they occur. It made me feel a lot better, seeing that embracing the chaos is better than fighting against it all the time.

[Ellie · Rating 2 out of 5]

Too fluffy and unsubstantiated for my taste, and reads more like social media posts than a book. Lots of common sense ideas most of us have heard before. This might be a good read for a teenager. I prefer my non-fiction to cite more studies and dig deeper into the topic(s) at hand.

[Marjorie · Rating 3 out of 5]

3.5

[John · Rating 3 out of 5]

Lots of great suggestions, but nothing too groundbreaking- I was looking for the next How To Keep House While Drowning and this wasn’t quite it. Will say that it was a quick and easy read, the author has great credibility as a psychiatrist with ADHD, and I felt very validated by some of my challenges/energized to come up with creative solutions for them!

[Bianca Mogos · Rating 3 out of 5]

And reading slump… over? After not having read aaaanything for more than two weeks, I think I might have broken the cycle with this book. We’ll see. Until then, thoughts:

I love Dr. Hamdani and the content she creates. It’s the first relatable content on ADHD I found on insta. I appreciate what she tried to do with this book. However, to me it felt quite generic. After all, these are all tips that we should take into account when trying to live a healthy and balanced lifestyle, regardless of your neurodiversity status. It sadly didn’t tell me anything new, and I’d have loved is she went more in depth with these topics, as they felt quite surface level, but I do appreciate that she acknowledged a lot of struggles one can come across and ESPECIALLY emotional disregulation and anger outbursts. I don’t know, maybe because I’m an adult now, and I already, unconsciously, developed coping mechanisms and strategies which work for me that this book is not that interesting?

So I guess I do recommandeer it if you’re a young adult, teenager… someone who doesn’t quite know how to manage their neurodiverse brain. I bet you’ll get some nice tips and tricks out of this :)

[Ben · Rating 4 out of 5]

ADHD Primer

This was an amazing book, filled with useful and practical ways to work with ADD / ADHD.

I found this a great book to read during National AccessAbility Week - especially this year's theme:
Disability Inclusion: From Possibilities to Practice

Definitely check it out if you are or know a person with ADD / ADHD.

4.6/5

[Fatima · Rating 4 out of 5]

A great self care guide, but I wished it delved a little deeper into the diagnosis. Symptoms and descriptions were absolutely valid and relatable but I also saw these as very broad (basic) tools. I expected more with a diagnosis specific guide but that’s what happens with expectations right?

[Martine Zeissink · Rating 5 out of 5]

Gives great insight into ADHD and the functioning of an ADHD-brain. Helps you (and your loved ones) to handle your symptoms better and also to look even more at it from a positive view, while acknowledging the struggles it brings. Definitely recommend reading this book!

[Maria Loza · Rating 2 out of 5]

A bit of a let down. I waited MONTHS for this book to be available via my library app, only for it to feel useless, tedious, and preachy. I had to DRAG myself through the book to finish it and it felt like it would never end.

[Sarah Rayburn · Rating 2 out of 5]

Meh... Didn't really use science to back up claims. Felt more like a regurgitation of internet facts about ADHD. It was quite boring. They only thing I took away was how to respond and process gatekeeping but that is not something I really struggled with.

[Nomie · Rating 3 out of 5]

Some helpful tips but nothing I haven't already heard. It is not a long book which is perfect for the ADHD brain. I'd recommend it for anyone new to the diagnosis especially.

[Megan Gunyou · Rating 5 out of 5]

I’ve never felt so seen!😂 this will definitely be one I revisit & reread time & time again 💜

[Nikita Muller · Rating 2 out of 5]

could have got the same info from a google search

[Nick Mudry · Rating 3 out of 5]

I very much appreciated the structure of this book, keeping each chapter's concepts clear, concise, and directly to the point. It really helped me achieve a flow state to breeze through the sections of the book I wanted to each night I decided to pick it up and make it the book I was reading that night.

There's a lot in this book. Some will be relevant for your situation, some may be worth pocketing away for later or experimenting on, and the rest may just feel irrelevant. I think that's fine. At the end of the day, it really feels like an extensive pocket guide, where it'll be clear as you're reading what is something you'll want to pay deeply attention to, and what is something you'll want to skim through.

While I appreciated the short chapters, the topics that did resonate the best with me, I always felt myself wanting more, and not really knowing where to look next. I would have *loved* if this book presented these topics in a way that was like "Hey, if this feels like something you want to dive deeper into, check out these resources" directly. But also, that's just not what this book really is.

Liked it, found it useful, didn't blow me away or truly reinvent my world. Just gave me some extra tools, insight, and reinforcement to what I am doing right now to prioritize my life and self-care.

[Lorhi Mihalek · Rating 3 out of 5]

I love dr. Hamdani’s content on social media, so I really wanted to love this book. However, I didn’t. Did I like it? Yes. Did I love it? No. I like the concept and I understand what the intention behind it was, but I don’t think the results are what I was expecting. This book is a laundry list of great advice (that can be applied to everyone, not just ADHDer), however there’s no actual advice on how to start implementing these self-care acts in our daily life. For neurotypical people this could be easy, but for someone with ADHD, it’s a totally different story. I wish there was more advice on how to actually start the tasks she mentions and ways to work around the fact of not being able to start.
On a positive note, this book is super easy and light to read, and the way it is written reflect the way dr. Hamdani is on social media.

[Amber · Rating 3 out of 5]

I like Dr Hamdani on Instagram and enjoy her knowledge on ADHD. This book was okay. I felt like a lot of the information was pretty basic and common sense but that’s also wrong of me to assume this would be common sense for other people. She goes in to detail about some things (like green tea of all things) but then will skip over other ideas or details (like how to get organised, etc). I did find some good ideas on how to handle things at work. However when she starts talking about self care, taking time off, etc… she really assumes we just have the monetary means and ways of doing these things. Not all of us have the ability to take time off work willy nilly. Believe me, I know I desperately need an actual day off work but i have to basically plan it months in advance. Some of the advice just isn’t feasible for the everyday person.