Charting a Balanced Path

5 Self-Care Strategies for Parents of Children with ADHD

5 Self-Care Strategies for Parents of Children with ADHD
5 Self-Care Strategies for Parents of Children with ADHD

Navigating the complexities of parenting a child with ADHD can be both a fulfilling and challenging experience. It may also be challenging and exhausting, in ways that are different from what you may have expected or prepared for.

To offer the best support for your child, it’s crucial for you, as a parent, to prioritize your own well-being, and that makes developing a self-care routine crucial. In fact, Seattle’s Child notes that it's essential to recognize that self-care is not a luxury, but a necessity for your mental and emotional well-being. Self-care can include activities that you genuinely enjoy and find relaxing, whether it's reading, exercising, meditating, or engaging in a hobby. Regularly dedicating time to activities that rejuvenate you is vital in maintaining the stamina required for the demands of parenting a child with ADHD. But self- care is also about setting boundaries, with yourself and others, to protect your time, space, and energy.

But how do you implement a self-care routine? How do you find time for it?

This comprehensive guide delves into practical self-care strategies tailored for parents of children with ADHD. By embracing these techniques, you can better manage daily challenges while maintaining your health and happiness.

Understanding Your Energy Drainers

The first step in effective self-care is recognizing what depletes your energy. It’s vital to identify situations or factors that intensify stress, particularly those unique to parenting a child with ADHD. For example, it may be tough to respond calmly to a child’s risky or impulsive behavior. Finding alone time can be extra challenging for parents of children with ADHD, because they become bored so quickly, and may struggle to entertain themselves.

Distinguishing between typical parenting challenges, and those related to ADHD, helps you focus on practical strategies for managing your stress. By pinpointing these triggers, you can proactively work towards minimizing their impact on your life and reap better overall well-being.

Setting Attainable Goals

Goal-setting is a powerful tool in maintaining balance as a caregiver. Establish realistic personal goals that align with your aspirations. This involves setting ambitious objectives and breaking them down into smaller, more manageable steps. This approach fosters a sense of achievement and ensures you’re moving forward in your personal journey, parallel to your caregiving role. Focusing on attainable goals creates a sense of purpose and direction, which is essential in the demanding role of parenting a child with ADHD.

For example, a realistic goal might be embarking on a search for a new position if your current job feels unfulfilling or excessively stressful. To break it down, start by revising your resume to effectively highlight your skills and experiences, increasing your chances of landing a role that brings you satisfaction and fulfillment. It's important to note that the majority of employers favor resumes in PDF format. Should you create your resume in Microsoft Word, you have the option to easily convert a file to PDF using a drag-and-drop conversion tool.

Seeking Professional Support

There's immense value in seeking professional support when needed. Consulting therapists, counselors, or support groups can provide you with coping strategies and insights specific to your situation. Healthline points out that the right professionals offer a supportive environment where you can discuss challenges, explore solutions, and gain new perspectives. This guidance can be particularly beneficial in managing the unique stresses associated with parenting a child with ADHD and can contribute significantly to your overall well-being.

ADHD therapists, ADHD coaches, or other knowledgeable professionals could be great support not only for your child, but for you as a parent. They can help you to better understand your child’s needs, and implement the tools and systems best suited for your child and for your family.

Exploring Flexible Work Options

The demands of parenting a child with ADHD often require a flexible work schedule. Assess your current job situation and explore options that offer more accommodating hours or a supportive work environment. Flexible work arrangements can significantly ease the challenges of balancing your professional responsibilities with your child's needs. This could involve negotiating with your current employer or seeking new opportunities that better align with your caregiving responsibilities.

Embracing Personal Development

Personal growth, a key element of self-care, often involves pursuing further education like an online degree, which blends seamlessly with caregiving responsibilities. Get started today to get an online psychology degree, which enhances your intellectual growth while enriching your sense of personal achievement and identity beyond your caregiver role. Engaging in such personal development activities can give you a valuable break from the daily routines of parenting.

Looking for something a little less ambitious? Personal development can start small, too. For example, joining a meditation or yoga class, focusing on deepening your relationships, or engaging in brain training activities regularly to remain sharp. Any regular practice that helps you develop your mental, emotional, physical, spiritual, or social skills falls under personal development.

Practicing Self-Care for Your Wellbeing

Your well-being is a cornerstone in providing adequate care for your child with ADHD. You can create a sustainable self-care plan by understanding and managing fatigue triggers, setting achievable goals, embracing personal development, seeking professional assistance, and considering job flexibility. Then, you will be in the best position to provide compassionate and effective support for your child, leading both of you toward a healthier, happier life.

For those with ADHD, Shimmer provides personalized 1:1 video coaching, handcrafted productivity tools, and science-backed learning modules. Learn more today!

Interested in more content like this?

Join our newsletter!
You have been successfully subscribed to our newsletter!
Oops! Something went wrong while submitting the form.
Ready to make changes in your life?
Work with a Shimmer ADHD coach to experiment with strategies and craft a routine that works for YOU. Start your journey now with early access.
If you’re interested in writing with us, email

Explore more