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How can individuals with ADHD practise self-care to boost self-esteem? 

Posted
Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Adults with ADHD often face lower self-esteem than the general population. A 2024 systematic review found that self-esteem difficulties are common and strongly linked with depression, anxiety and suicidality in ADHD, highlighting self-worth as an important area for support (systematic review). Because self-esteem in ADHD is shaped by emotional regulation, past criticism and daily functioning challenges, self-care isn’t just “nice to have”; it can play a meaningful role in strengthening confidence and wellbeing. 

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Why self-care matters for ADHD and self-esteem 

NICE guidance recommends psychoeducation and structured psychological interventions for adults with ADHD, emphasising improvements in daily functioning and quality of life, not just symptom control (NICE guidance). Research also shows that emotional wellbeing in ADHD is strongly tied to self-compassion, emotional awareness and coping skills. For example, low self-compassion has been linked with poorer mental health in adults with ADHD, suggesting that kinder self-care practices may support self-esteem (self-compassion study). 

Mindfulness-based interventions have been shown to improve functioning and self-regulation in adults with ADHD, which can indirectly support confidence by helping people feel more capable in daily life (mindfulness meta-analysis). 

ADHD-friendly self-care strategies that support self-esteem 

Evidence suggests that self-care routines work best when they build emotional regulation, reduce overwhelm and help people feel more in control. These approaches align with NICE, NHS and emerging research: 

  • Start with basic routines. Sleep, nutrition and movement have clear links to mood, attention and functioning in ADHD. Even small improvements can boost energy and self-worth. 
  • Practise self-compassion. Studies show that self-compassion buffers stress and shame in adults with ADHD. A simple self-kindness check-in (“How would I treat a friend in this situation?”) can shift harsh self-talk towards something more supportive. 
  • Use mindfulness or grounding. Mindfulness-based programmes have shown improvements in ADHD symptoms and functioning. Brief grounding practices can help with emotional regulation and reduce spirals of self-criticism. 
  • Build external structures. Tools like reminder apps, visual schedules and body-doubling can make self-care steps easier to follow, which supports consistency, and with consistency comes confidence. 
  • Notice strengths, not just struggles. Research shows adults with ADHD often endorse strengths such as creativity, hyperfocus and humour, and that recognising these strengths is linked with better wellbeing and lower mental-health symptoms. A quick daily “strengths note” can reinforce this. 
  • Choose self-care that feels achievable. Because ADHD affects initiation and motivation, self-care needs to be small, concrete, and realistic. Five minutes of stretching or two minutes of breathing practice count. 

Some people build these skills through NHS services; others through regulated private pathways such as ADHD Certify, which offers ADHD assessments for adults and children in the UK.  

Takeaway 

Self-care for ADHD isn’t about perfect routines; it’s about giving your brain what it needs to function and feel better. When individuals build simple habits, practise self-compassion, and recognise their strengths, they often see improvements in confidence and emotional wellbeing. This article is for general information only for personalised advice, speak to a GP or qualified mental health professional. 

Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

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