10 ADHD-supportive lifestyle tips for Autumn self-care

Why prioritising self-care this Autumn is essential for a successful end of 2023.

Find out my top 10 seasonal lifestyle tips to thrive with ADHD this Autumn.

Clocks have gone back, nights are getting longer, nature is drawing back, and the end of the year is in sight. While the natural world is slowing down and getting ready for hibernation, most of the modern world enters a frantic race ahead of the end of the year to abide with social and cultural norms and expectations, piling up a host of additional social engagements, excessive consumption, and consumerism. Not forgetting our children’s own engagements and often unrealistic end-of-year work deadlines… the list is endless!

It goes without saying this time of year is often stressful and challenging for most, let alone ADHDers whose brains struggle with executive function tasks such as planning and organising, and easily get overwhelmed with multiple demands, battling to prioritise them.

So how can we avoid the end of the year to turn into a living nightmare and embrace the end of the year with a sense of peace, joy and direction?

Here are my top 10 tips to ease into the end of the year with calm and balance, and avoid burning yourself out.

 1.       Prioritise rest & self-care

Slowing down is the essence of Autumn.

If trying to synch with our natural rhythm, more rest is to be prioritised.

Seize and create opportunities for self-care to keep your energy levels elevated. Whether that means taking a nap, going for a walk, doing a yoga practice or listening to music, do what revitalises you physically, mentally and emotionally.

2.      Invest in sleep

Sleep not only influences cognitive function, it also strengthens the immune system.

Make sure to get enough sleep, and perhaps consider lengthening the amount of sleep you give yourself over the darker months. Your mood, focus and productivity will benefit from extra sleep.

3.     Protect yourself from seasonal colds

Stay clear from viruses: keep your immune system strong by staying warm, maintaining good hygiene standards, eating a healthy diet, promoting sufficient sleep and seeking guidance from a health professional about relevant supplements.

4.     Keep your mood strong – avoid SAD (Seasonal Affective Disorder)

Brave the weather and go outside every day to get natural daylight exposure, which enables your body to produce vitamin D. 1 in 3 people in the UK are affected by SAD, also known as ‘winter depression’, due to the lack of natural daylight exposure.

If you have a history of mood drops over the darker months, consider talking to a health professional about taking vitamin D supplements and other treatments such as light therapy (using SAD light bulbs and/or a light box).

5.     Keep moving

Don’t let the cold weather be an excuse not to move. Regular exercise is essential to ADHDers. Not only does exercise promote good cognition, it also supports good sleep. Make sure to continue moving and exercising. Whether you are part of a club, go to a gym or do your own thing, keep moving.

Ideally aim for 30min cardio 2-3 times /week or 10-15min every day. This can also be achieved by dancing to your favourite tunes.

6.     You are what you eat… and what you drink!

The saying is so true, especially for ADHDers. Paying attention to what we eat and the effect it is having on our brain function and mood is important.

During this busy time of year, try to maintain a protein-rich / low carb diet, stay clear from processed foods, additives, preservatives and colourings. If convenience is required, try make conscious choices and check ingredients.

When it comes to alcohol intake, again, make conscious choices about your consumption, as alcohol has a direct impact on cognition, sleep, emotional dysregulation and health as a whole.

7.     Let go of non-essentials

Autumn is a time for letting go. Assess and identify anything that is not serving you and free yourself up from it, whether it’s material clutter, unsupportive behaviours or excessive engagements. Watch people-pleasing tendencies and make sure to be aligned with your needs and what feels right for you at this moment.

As well as letting go of certain engagements, see if certain tasks can be delegated or outsourced.

8.      Have a date with your diary

Carry out a review of your workload, personal and social engagements for the rest of the year. Try to be as realistic as possible as to what is achievable based on previous years’ experience. Favour quality over quantity. With our natural tendency to overcommit, identify anything that can realistically wait till the new year and push it back. The intention is to keep stress levels manageable, stay in good health and enjoy the run up to AND the festive season itself without burning out.

9.      Festive season roadmap – if this applies to you!

From past experience, I can confidently say that planning is key to success when it comes to festive preparations, especially if you happen to be the one hosting Christmas celebrations. I highly recommend ringfencing a couple of hours at the earliest opportunity to sit down and map out on paper how the end of year celebrations are unfolding for you this year.

Brainstorm on presents needed and Christmas cards. You may want to write a few lists and keep them in your diary. See what tasks you can delegate, such as delivering cards/presents, collecting click & collect parcels/groceries.

Next, block time in your diary to:

-      go/do Christmas shopping

-      decorate the house

-      wrap presents

-      write Christmas cards

-      post/deliver presents/cards

-      cook/host/entertain or whatever else!

10.  Enjoy & savour

Practice mindfulness in daily life by enjoying the things that bring you joy. Weather it’s your first cuppa, a hug from a loved one, the colours of the leaves, watching Christmas lights, or soaking in a hot bath after a long day, try to infuse your senses with meaningful experiences.

Life is a journey, not a destination. Enjoy each step of the way.

The key to a successful, joyful and low stress end of 2013 is to slow down and prioritise self-care, while investing time in planning the extra commitments that the festive season bring.

Planning can be challenging for the ADHD brain. In which case, the help of a friend or coach may be worth considering.