Having ADHD can mean living with a brain that’s constantly on the go, making it harder to regulate emotions, manage stress, and stay balanced.
When things feel overwhelming or your focus is scattered, it can take a serious toll on your mental health. However, there are ways to feel more grounded and in control. While you should definitely get help from a professional if you’re truly struggling, incorporating these habits into your days can make a major difference to how you feel and function.
1. Do a quick 5-minute brain dump.
Source: Unsplash When your thoughts are racing, a 5-minute brain dump can work wonders. Grab a piece of paper and jot down everything on your mind—tasks, worries, ideas, reminders—without filtering. Getting these thoughts out of your head and onto paper can instantly reduce mental clutter and help you feel clearer.
2. Move your body for a few minutes.
Physical activity releases feel-good chemicals in your brain and helps burn off excess energy. Whether it’s a short walk, a few jumping jacks, or a dance break to your favourite song, just a few minutes of movement can improve your mood, sharpen your focus, and ease restlessness.
3. Practise the 5-4-3-2-1 grounding technique.
When you feel overwhelmed or anxious, this sensory exercise can quickly bring you back to the present. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It helps interrupt spiralling thoughts and reconnects you to your surroundings.
4. Declutter one small area.
Source: Unsplash A cluttered environment can amplify ADHD-related stress. Take five to 10 minutes to tidy up a small space, like your desk, a drawer, or your bedside table. Clearing just one area can give you a sense of accomplishment and create a more calming space to work or relax.
5. Use a timer to tackle a task.
If procrastination is causing anxiety, set a timer for 10–15 minutes and focus on just one task during that time. Knowing there’s a clear end point can make it easier to start. Completing even a small task can give you a mental boost and help you build momentum.
6. Take a few deep, intentional breaths.
Breathing exercises can help calm your nervous system. Try inhaling through your nose for a count of 4, holding for 4, and exhaling through your mouth for 6. Repeat a few times. Doing this can reduce anxiety, slow racing thoughts, and help you feel more centred.
7. Drink a glass of water.
Source: Unsplash Dehydration can make ADHD symptoms like brain fog, irritability, and fatigue worse. Drinking a glass of water is a quick and simple way to refresh your mind and body. Adding a slice of lemon or a few ice cubes can make it feel more energising.
8. Listen to a song that energises or calms you.
Music can have an immediate impact on your mood. If you need a boost, play a high-energy song that makes you want to move. If you need to calm down, opt for something soothing or instrumental. Letting yourself fully enjoy the music can help reset your mental state.
9. Do a quick “body scan” meditation.
Close your eyes and mentally scan your body from head to toe, noticing where you’re holding tension. Relax each area as you go. This exercise can help you identify physical stress and release it, leaving you feeling more relaxed and grounded in just a few minutes.
10. Step outside for fresh air and sunlight.
Nature is a powerful mood booster. Stepping outside, even for just 5 minutes, can clear your head and improve focus. Sunlight increases vitamin D levels, which can lift your mood, and a change of scenery can help you break out of a mental rut.
11. Text or call a supportive friend.
Reaching out to someone who understands you can provide instant relief. Whether it’s a quick chat, a funny meme, or a vent session, connecting with someone who “gets it” helps remind you that you’re not alone. Social support can quickly shift your mindset.
12. Do a task that gives you immediate satisfaction.
Source: Unsplash Sometimes, quick wins can help when everything feels overwhelming. Do something that you know will give you an immediate sense of accomplishment, like making your bed, replying to a simple email, or tidying up a small area. These small victories can boost your confidence.
13. Repeat a positive affirmation.
Negative self-talk can spiral quickly with ADHD. Counter it with a positive affirmation like, “I’m doing the best I can,” “I’m capable and resilient,” or “It’s okay to take things one step at a time.” Saying these affirmations out loud can reinforce a kinder, more balanced mindset.
14. Give yourself permission to pause.
Source: Unsplash Sometimes, the best thing you can do is step back for a moment. Give yourself permission to take a break, breathe, and reset. Whether it’s a few minutes of rest, a short walk, or some quiet time, pausing can help you return to your tasks with more clarity and less frustration.
