My Journey as an ADHD Mom: Tips for Managing Day-To-Day Life

Let’s be honest—being a mom is tough, but when you add ADHD into the mix, it’s a whole new level of challenge. I was diagnosed with ADHD in my early 30s, and let me tell you, it changed everything, especially how I approach motherhood. Suddenly, I had to figure out how to juggle the demands of parenting while managing a brain that loves to throw curveballs. Over the years, I’ve picked up some strategies that have made my life a little easier, and today, I’m excited to share them with you. So grab your coffee (or whatever gets you through the day), and let’s dive into my ADHD mom survival guide!

How ADHD Changed My Approach to Motherhood

Getting diagnosed with ADHD was both a relief and a challenge. It was like, “Oh, that’s why I’ve been struggling with XYZ!” But it also meant I had to rethink how I did pretty much everything, especially when it came to being a mom. The usual advice for moms didn’t always work for me. You see, ADHD brings its own unique set of challenges—our brains are wired to be easily distracted, we struggle with time management, and keeping a consistent routine can feel almost impossible. Compared to neurotypical moms, we might find ourselves overwhelmed by tasks that others seem to handle with ease, and it’s easy to feel like we’re always playing catch-up. So, I had to get creative and find my own way to make things work. Now, I want to share what I’ve learned so you don’t have to go through the same trial and error.

1. Routines Are Your Best Friend (But Keep It Flexible)

I know, I know—routines can sound boring. But trust me, when you have ADHD, a little structure can be a lifesaver. That said, I’ve learned that flexibility is key. Life with kids is unpredictable, and being too rigid can lead to frustration. So, I set up a basic routine to keep us on track but give myself permission to go with the flow when things don’t go as planned.

My Tip: Create a loose daily routine that includes the must-dos, like preparing your kids school lunches the night before, planning what to make for dinner for the week and nightly bedtime routines, but also remember to leave room for life’s little surprises. If things go off course, just roll with it and adjust as needed. This magnetic fridge calendar is what gets me through my day-to-day tasks and weekly grocery list. As I notice I need something or when I book an appointment, I quickly write it down before I forget. I also put the appointment in my phone calendar with a notification reminder.

2. Break It Down (Because Big Tasks Are Overwhelming)

You know those days when your to-do list feels like a mountain you’ll never climb? Yeah, I’ve been there too. The trick is to break down big tasks into smaller, more manageable steps. It makes everything seem a lot less daunting and helps keep the overwhelm in check.

My Tip: Use a planner or app to jot down your tasks for the day. Take those big jobs and split them into smaller steps. I also use a timer and set each task for about 10-15 minutes. When the timer goes off, it's time to take a break and move onto something else for awhile. I also use this same strategy with the timer with my kids who are on the Autism spectrum to keep a consistent routine and help them transition from one task to the next. Remember to just tackle one micro-task at a time, and then don’t forget to give yourself a little cheer (or a fun reward!) after each completed task—you deserve it!

3. Don’t Forget About You (Self-Care Isn’t Optional!)

As moms, we’re pros at putting everyone else first, but here’s the thing: if you don’t take care of yourself, everything else starts to fall apart. I’ve learned that prioritizing self-care, even if it’s just for a few minutes each day, makes a huge difference in how I feel and how I parent.

My Tip: Schedule self-care into your day like it’s an important meeting or appointment. Whether it’s meditating, taking a quick walk, some quiet time listening to your favorite podcast or audiobook, or even just sitting in the car alone for five minutes, make sure you’re doing something that recharges your batteries.

4. Visual Reminders = Lifesavers

If you’re anything like me, you probably forget things almost as soon as you think of them. That’s where visual reminders come in handy. Whether it’s sticky notes on the fridge, alerts on your phone, or a giant calendar on the wall, having those visual cues can help keep you on track.

My Tip: Find a visual reminder system that works for you. I’m a big fan of sticky notes—they’re all over my house and office! But whatever helps you remember important tasks and deadlines, go for it.

5. It’s Okay to Ask for Help (Really, It Is!)

For the longest time, I thought I had to do it all on my own. I'm also a bit of a control freak so I wanted to do things "my way", otherwise I felt it wouldn't get done correctly or to my standards. It wasn't until I had a mental breakdown one night that I realized that I need to let go and that it's okay to ask for help. Asking for help doesn’t make you a failure or a lazy parent—it makes you smart. Whether it’s leaning on your partner, a friend, or even hiring help if you can, don’t be afraid to get some backup when you need it.

My Tip: Identify where you could use some extra support and don’t hesitate to reach out. This could be as simple as having someone watch the kids for an hour so you can go grocery shopping without the craziness of hauling the kids around, or even if you just want to have a little “me time” and just decompress quietly in your room. Trust me, it makes a world of difference.

Wrapping It Up

So, there you have it—my top tips for managing life as an ADHD mom. It’s not always easy, but with a little creativity, routine, and a lot of patience, you can make this ADHD mom'ing work for you too. Remember, everyone is different, and it’s all about finding what works best for you and your family. And hey, if you’ve got any tips or tricks of your own, I’d love to hear them!

Thanks for hanging out with me today, and remember—you’re doing an amazing job, ADHD and all!