5 Powerful Self-Care Tips That Will Make Your ADHD Brain Unwind

Time for a weekend reset! As a professional with ADHD, weekends can feel like a chance to finally breathe, but it’s often challenging to actually unwind with Monday looming. Between managing deadlines, meetings, and the constant influx of emails, that sense of overwhelm can linger, even as Saturday approaches. Here’s how you can reset and recharge over the weekend while keeping your brain engaged in ways that work for you.

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1. Make Rest Restorative

ADHD brains often struggle to turn off, even when we’re completely exhausted. Instead of forcing yourself into inactivity, consider “active rest.” Activities like taking a walk in nature, stretching while listening to favorite music, or even heading to a swing dance class can help you decompress without boredom creeping in.

2. Declutter Your Mental Space

If your mind feels cluttered with unfinished tasks, try a brain dump. Write everything down—work tasks, errands, random ideas—then sort them into categories: urgent, later, or just a passing thought. This will free up mental energy and prevent that nagging sense of forgetfulness. If it’s swirling in your mind and causing feelings of anxiety or chaos, simply putting the thoughts down onto a piece of paper to address with an action plan can make a world of difference.

3. Move Your Body (Without Pressure)

Exercise is a game-changer for ADHD, but traditional workouts can feel like yet another obligation or chore. Find movement that’s fun, engaging, and feels good. Personally, I love doing virtual reality fitness and boxing! Dance around your kitchen, go for a bike ride, or do short bursts of activity throughout the day. The goal is to enjoy it and they way it makes you feel, rather than fit another responsibility into a rigid routine.

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4. Plan (Gently) for the Week Ahead

Overplanning can backfire, but having a flexible framework for the upcoming week can potentially ease anxiety. Consider a ten-minute Sunday night check-in to jot down key priorities, set reminders, and identify potential stress points/barriers so you can troubleshoot them early.

5. Engage in Hyperfocus… for Fun!

If you tend to hyperfocus during the workweek, give yourself permission to channel that focus into something joyful over the weekend. Whether it’s diving into a creative project That novel isn’t going to write itself!), organizing a space, or researching a niche topic you love, allowing your brain to engage deeply (without work-related pressure) can be a great reset.

6. Set Digital Boundaries

Constant notifications can pull you back into work mode. If possible, silence work emails and Slack messages over the weekend. Don’t feel guilty about this, as this is your time to recuperate to set yourself up for success for the following week! If you find it hard to unplug completely, designate specific “check-in” windows to review messages so you don’t feel the urge to constantly refresh. Work will always be there on Monday.

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7. Prioritize Social Recharge (or Solitude, if Needed)

ADHD can impact social energy levels in unpredictable ways. If you feel drained from the week, give yourself permission to say no to plans without guilt. If you really crave connection, opt for low-stress, casual hangouts like a coffee date or a walk with a friend.

8. Give Yourself Grace

Finally, remember that self-care isn’t about checking off another to-do list. Some weekends will be productive, and others will be restful. Both are okay!

By incorporating even a few of these strategies, you can create a weekend routine that supports your brain, making it easier to step into Monday with more clarity and energy.

What’s one small change you can make this weekend to prioritize yourself?

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