Building a Self-Care Routine for Mental Health

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

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Last Update: August 10th, 2025 | Estimated Read Time: 8 min

Navigating ADHD in Post-Secondary Life

Entering college, university, or trade school is an exciting milestone, but for students living with Attention-Deficit/Hyperactivity Disorder (ADHD), it also comes with unique challenges. Beyond adjusting to a heavier workload, new social settings, and increased independence, students with ADHD must navigate a learning environment that demands high levels of self-regulation, time management, and resilience.

While post-secondary life can open doors to personal growth, it can also amplify ADHD-related struggles such as difficulty sustaining attention, managing deadlines, and coping with stress. Without a strong support system and intentional strategies, these challenges can affect academic performance, relationships, and overall mental health (Advokat, Lane, & Luo, 2011).

One of the most powerful ways to protect mental well-being during this transition is by building a self-care routine, a personalized plan that nurtures both mind and body while creating the structure needed to thrive.

Why Self-Care Matters for Students with ADHD

ADHD is a neurodevelopmental condition that impacts attention, impulse control, and emotional regulation. In a post-secondary setting, where students have greater freedom over their schedules and fewer external reminders, the symptoms of ADHD can make it harder to maintain balance.

Research shows that students with ADHD are at higher risk for depression, anxiety, and burnout than their peers (Fleming & McMahon, 2012). This is partly due to:

• Irregular routines leading to disrupted sleep, skipped meals, or last-minute cramming.
  
  
• Procrastination cycles that increase stress and decrease productivity.
  
  
• Sensory and information overload in busy campus environments.
  
  
• Emotional dysregulation when dealing with academic pressure or social challenges.

A self-care routine can provide a predictable framework that helps reduce decision fatigue, regulate energy, and strengthen coping mechanisms, making it easier to navigate academic demands and maintain mental health.

Core Elements of a Sustainable Self-Care Routine

Creating a self-care plan is not about adding a list of “shoulds” to your already busy schedule. It’s about building daily habits that fit naturally into your lifestyle and address the areas of health most affected by ADHD.

Here are the five pillars of an ADHD-friendly self-care routine:

1. Sleep as a Non-Negotiable

Sleep challenges are common in ADHD, with delayed sleep onset and inconsistent wake times affecting focus, mood, and memory (Beattie et al., 2015). In post-secondary life, late-night study sessions or social events can make sleep even harder to regulate.

Strategies to try:

• Keep a consistent sleep-wake schedule, even on weekends.
  
  
• Use a wind-down routine, dim lights, avoid screens 30–60 minutes before bed, and engage in calming activities like reading or stretching.
  
  
• Consider a sunrise alarm clock to make mornings less abrupt.
  
  
• If racing thoughts make it hard to fall asleep, try journaling or guided meditation before bed.

2. Nourishing Your Brain and Body

Nutrition directly affects brain function, mood, and energy, areas already vulnerable in ADHD. Skipping meals, relying on processed foods, or excessive caffeine use can lead to energy crashes and irritability.

Strategies to try:

• Keep easy, nutrient-rich snacks on hand, nuts, fruit, yogurt, or cut vegetables.
  
  
• Prepare simple batch meals on weekends to reduce daily decision-making.
  
  
• Limit high-sugar foods and drinks that cause blood sugar spikes and dips.
  
  
• Stay hydrated, set reminders if you tend to forget.

3. Movement for Focus and Stress Relief

Exercise is a powerful tool for managing ADHD symptoms, improving mood, and enhancing executive function. Even short bursts of physical activity can help reset focus and reduce tension.

Strategies to try:

• Schedule movement breaks between classes or study sessions.
  
  
• Join intramural sports, dance groups, or fitness classes for built-in social connection.
  
  
• Experiment with mind-body activities like yoga or tai chi to combine physical and mental benefits.
  
  
• Walk or bike to class when possible.

4. Emotional Regulation and Stress Management

ADHD often makes it harder to manage emotional responses to academic setbacks, interpersonal conflicts, or overwhelming schedules. Left unchecked, stress can trigger avoidance, procrastination, and burnout.

Strategies to try:

• Use “Name it to tame it”, label your emotions to reduce their intensity.
  
  
• Practice deep breathing or grounding exercises when stress spikes.
  
  
• Keep a self-soothing toolkit (music, sensory items, journal, or art supplies).
  
  
• Use campus counselling services, many offer free or low-cost therapy tailored to student needs.

5. Academic Structure and Boundaries

While academics are a priority, they should not come at the expense of mental health. A balanced schedule allows time for rest, socializing, and hobbies.

Strategies to try:

• Break large assignments into smaller, time-bound tasks.
  
  
• Use visual planners or digital apps with reminders.
  
  
• Set clear study zones, separate from your sleeping space, to signal focus mode.
  
  
• Learn to say no to extra commitments when your plate is full.

Overcoming Common Barriers to Self-Care in Post-Secondary Life

Even with the best intentions, it’s easy for self-care to slip when deadlines loom or social invitations pop up. Students with ADHD may face additional hurdles such as time blindness, perfectionism, and impulsivity.

Here’s how to tackle these obstacles:

1. “I don’t have time.”
Self-care doesn’t have to be time-consuming. Try micro-habits, two minutes of deep breathing before class, a short walk after dinner, or prepping breakfast the night before.

2. “I forget to do it.”
Externalize reminders. Use phone alarms, sticky notes, or accountability from friends. Pair new habits with existing routines (e.g., stretching while coffee brews).

3. “I feel guilty taking breaks.”
Remind yourself that rest increases productivity and prevents burnout. Breaks are not a reward, they are a requirement for sustainable focus.

Leveraging Campus and Community Supports

No self-care plan exists in isolation. Accessing available supports can make your routine more effective and sustainable.

On-campus resources to explore:

• Accessibility services for academic accommodations like extended deadlines or note-taking support.
  
  
• Student wellness centres for counselling, workshops, and mental health resources.
  
  
• Peer mentorship programs to connect with students who understand ADHD challenges.

Off-campus supports:

• ADHD coaching or therapy focused on executive functioning.
  
  
• Online ADHD communities for shared strategies and encouragement.
  
  
• Local fitness or hobby groups for structured social engagement.

The Role of Self-Compassion

Self-care isn’t about perfection, it’s about consistency over time. Students with ADHD often internalize criticism from years of academic struggles, making it harder to prioritize their own needs. Practicing self-compassion can reduce shame and increase motivation to care for both body and mind (Neff & Germer, 2013).

Final Thoughts: Building a Self-Care Routine That Works for You

A well-designed self-care routine is more than a checklist, it’s a personal framework that supports mental health, academic success, and life satisfaction. For students with ADHD, it’s also a buffer against the pressures and unpredictability of post-secondary life.

Start small. Choose one habit from each pillar and practice it for a week. Adjust as needed, and remember that flexibility is part of sustainability. Over time, your routine will become second nature, helping you navigate university, college, or trade school with greater focus, resilience, and confidence.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

Advokat, C., Lane, S. M., & Luo, C. (2011). College students with and without ADHD: Comparison of self-report of medication usage, study habits, and academic achievement. Journal of Attention Disorders, 15(8), 656–666. Link

Beattie, L., Kyle, S. D., Espie, C. A., & Biello, S. M. (2015). Social interactions, emotion and sleep: A systematic review and research agenda. Sleep Medicine Reviews, 24, 83–100. Link

Fleming, A. P., & McMahon, R. J. (2012). Developmental context and treatment principles for ADHD among college students. Clinical Child and Family Psychology Review, 15(4), 303–329. Link

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. Link