Unconscious Triggers - ADHD Edition

For folks with ADHD, medications, focus, and the daily rigmarole of life can make it difficult to notice physiological and emotional cues. Medications may suppress appetite, disrupt sleep patterns, or increase irritability. Hyperfocus can lead to missed meals, dehydration, and ignoring body signals essential for self-care. All these factors combined may affect your thoughts, mood, behaviour, and ultimately, your interactions with those around you.

Let’s say you went to bed at 3 a.m., overslept, and don’t have time for breakfast before work at 8 a.m.. You feel exhausted but remember to take your medication and settle in for a productive work day. By lunchtime, you haven’t had anything to eat or drink, used the washroom, or checked in with yourself. You can’t get outside for lunch, and by the end of your shift, you’re starving (and possibly a little hangry). When you get home, your partner or loved one is upset that you forgot the milk. This leads to a fight, but you haven’t had a moment all day to notice you were already irritable (and still hungry), so it feels like the people around you are attacking you. Then a friend follows up about hanging out, and the guilt for not replying tips you over the emotional ledge. You may end up overeating and soothing yourself by scrolling until 3 a.m. (again).

Your bad day may seem situational, but lack of sleep can diminish your mood, increase appetite, and exacerbate executive functioning challenges. Dehydration and inadequate nutrition may leave you groggy, low-energy, hangry, and amplify ADHD symptoms. So how do you take care of yourself when life keeps moving?

Having a routine can make a noticeable difference. It helps reinforce healthy habits, and the more you practice something, the easier it becomes. However, we also know that sticking to a routine can feel like building a house of cards. The first few days might feel fun and empowering, but one misstep can bring the whole thing down. Instead, try creating a flexible scaffolding.

Here are some quick tips to help you care for your body with a compassionate, flexible approach:

Sleep: Instead of aiming for a strict bedtime like 9 p.m., work with your current rhythm. If you typically fall asleep at 3 a.m., make that your bedtime for now. Start a calming ritual at least 30 minutes before bed; brush your teeth, do skincare, read, or colour. Repeat this routine consistently. As you begin to shift your sleep schedule earlier, keep the routine so your body learns the cues.

Food: This one can be tough. Certain textures may be unappealing, and cooking may feel impossible. If it’s within your budget, explore meal prep or grocery delivery services to lighten the load. One-pot meals can also be lifesavers with minimal cleanup. Smoothies are another great option; you can blend multiple food groups and sip throughout the day. Additional protein can help to improve ADHD symptoms and keep you satiated (keep some string cheese, greek yoghurt, beef jerky, or cans of tuna around to snack on or add to your meals). 

Timers & Alarms: If body cues are hard to notice, try sectioning out your day for basic needs. For example:

• 6 a.m.–9 a.m.: Drink a glass of water, eat something, take your medications.

• 9 a.m.–12 p.m.: Another glass of water, a snack, a bathroom break, and maybe a short walk.

• 12 p.m - 3 p.m.: Have lunch, glass of water,  talk to another human, play with your pet.  Repeat throughout the day and simply observe how your body responds.

Medications: Try taking your medication earlier in the day, ideally after eating and drinking. Many stimulant medications have an alerting effect, and taking them too late may interfere with sleep.

These tools can help you reconnect with your body, but your emotional landscape also deserves time, care, and support. If you're looking to build awareness and routines that work for you, book a consult with one of our clinicians today.

Ashley Kabugo is a Canadian Certified Counsellor and offers compassionate support to help you care for yourself, navigate life’s demands, and work toward your goals. Connect for a free consultation to see how she can support you.

Connect with Ashley