Self-care sounds simple, but for women with ADHD it can feel impossible to maintain. Between work, relationships, and constant mental noise, looking after yourself often slips to the bottom of the list.
The truth is, you don’t need a total life overhaul. Small, consistent habits can transform how you feel and function. This ADHD self-care checklist is designed to help you support your focus, energy, and emotional balance without adding pressure or guilt.
If you’re also thinking about supplementing to support your brain health, choosing the right routine can be confusing, many people with ADHD end up taking 10 different pills a day. Noops Nootropics was created to simplify that. The Day and Night formulas work together to support focus, energy, mood and calm — so you can nourish your brain without the overwhelm.
ADHD affects motivation, energy regulation, and routine. Many women describe feeling caught between bursts of hyperfocus and deep exhaustion. This is not a lack of discipline it’s how an ADHD brain works.
When self-care is reframed as brain support rather than a chore, it becomes achievable. The key is to focus on structure, consistency, and gentle cues instead of willpower.
Start the day with nourishment
Skipping breakfast or relying on caffeine can worsen anxiety and focus issues. Begin your day with protein and complex carbs, like eggs, yoghurt, or a smoothie. Supplementing with Noops Day can help support focus and energy through ingredients like B vitamins, Ginkgo Biloba, and Lion’s Mane. Â
"For a realistic, ADHD-friendly morning routine click here"
2. Move your body gently
You don’t need a long workout. Even ten minutes of stretching, walking, or dancing helps stabilise dopamine and ease restlessness. Gentle, enjoyable movement works best for ADHD brains.
3. Create a daily “brain dump”
Write down tasks, reminders, and worries in one place. ADHD minds hold too much mentally, which increases overwhelm. Externalising thoughts creates calm and focus.
4. Use visual cues instead of willpower
Place reminders where you can see them, supplements on your desk, a water bottle beside your laptop, or sticky notes near your mirror. ADHD-friendly environments make habits stick.
5. Schedule rest
If rest isn’t planned, it rarely happens. Add short breaks and downtime into your calendar. Protecting your nervous system is essential for long-term focus and mood stability.
“If you struggle to switch off in the evenings, our Wind-Down Routine Guide can help you create a calming bedtime rhythm.”
6. Support your nervous system
Nutrients like magnesium, B vitamins, L-Theanine, and adaptogens can help regulate mood and stress. Noops Night was created to support relaxation and emotional balance for busy minds đź’ś
7. Simplify your supplement routine
Many people with ADHD struggle to remember multiple pills or complex supplement programmes. The Noops Duo Bundle makes it easy, two targeted formulas that cover everything you need for day and night support. One simple routine, real results.
8. Celebrate small wins
Don’t aim for perfection. Focus on one meaningful action each day, taking your supplements, eating a proper meal, or getting to bed on time. ADHD self-care is about consistency, not intensity.
One of the easiest ways to build consistency is by stacking new habits onto existing ones. For example:
Take your Noops supplements after brushing your teeth
Journal for two minutes while your morning coffee brews
Stretch for five minutes before starting work
Tiny cues link your habits together and help your brain remember them automatically.
For those seeking mental clarity, focus, enhanced memory, productivity and energy in the day and stress/anxiety/general mood support, restful sleep and recovery through the night then noops brain care day and night is the perfect combination for you.
Research shows that certain vitamins and minerals have the strongest evidence when it comes to supporting ADHD symptoms.
Nutrients such as iron, zinc, magnesium, and vitamin D have been widely studied for their role in brain function, focus, and mood regulation. B vitamins, especially B6, B9, and B12, are also important for neurotransmitter production and energy support.
Alongside these essential nutrients, botanicals and adaptogens have also been studied for their impact on memory, calm, and cognitive performance. Ingredients such as ginkgo biloba, bacopa monnieri, Siberian ginseng, and lion’s mane mushroom are frequently used to support focus, emotional steadiness, and long-term brain health.
Here at Noops Nootropics, we have worked with a team of expert's to ensure we include the optimal amounts of each ingredient, combining evidence-based vitamins, minerals, and adaptogens into a complete daily system that is designed to make a real difference.
Firstly, it’s important to note that medication is not for everyone. Some women find it life changing, while others may choose not to take it or experience side effects that make it unsuitable. Whether you take medication or not, it is still important to support your brain with the right nutrients.
Medication works while it is active in your system but once it wears off it's effects stop.
Supplements work differently by steadily nourishing your brain and body around the clock. By building up nutrient levels over time, they help strengthen the foundations of focus, energy, and emotional steadiness in a more continuous way.
At Noops Nootropics, we have combined many of the most studied nutrients into one daily system, so you can feel confident your brain is being supported consistently whether you take medication or not.
Supplements do not work instantly in the way that medication can. Instead, they support your brain gradually by building up nutrient levels over time.
Everyone starts from a different baseline, and some deficiencies take longer to correct than others. For example, B vitamins may be absorbed and used more quickly, while nutrients such as vitamin D or iron can take weeks or even months to restore to healthy levels.
Consistency is key. Taking supplements daily gives your body the chance to absorb and use the nutrients so they can make a real difference. Think of supplements as long-term nourishment for your brain rather than a quick fix.
Many women choose to use supplements alongside their ADHD medication. Medication works on brain chemicals to improve focus and attention during the hours it is active.
Supplements work differently by nourishing the brain with essential vitamins, minerals, and adaptogens that build long-term support.
In most cases, supplements and medication can be taken together safely, but it is always important to check with your doctor or pharmacist before starting anything new. This is especially true if you are on other prescriptions or have specific health concerns.
At Noops Nootropics, we created our Day and Night system to work flexibly, whether you are on medication or not. The carefully balanced formulas provide steady nutritional support around the clock, helping to complement the effects of medication and strengthen your brain health over time.
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