6 Best ADHD-Friendly Tips for Postpartum Moms

In this blog post, we will explore several effective techniques that can help ADHD moms navigate the postpartum state with more ease and ensure a smoother transition into motherhood.

The postpartum stage is a precious and challenging time for all new mothers. However, being an ADHD mom can present additional obstacles, as the symptoms of Attention-Deficit Hyperactivity Disorder can significantly affect daily life when we haven’t found the right strategies to manage it.

How is the Postpartum Stage Different for ADHD Moms?

There are some ways in which the postpartum stage may be different for moms with ADHD. For one, there are more organization and time management challenges besides the added responsibilities of caring for a newborn. ADHD can make it more challenging to stay on track and manage time effectively. This can create a lot of pressure and overwhelm as expectations become more daunting during the postpartum stage.

Hyperfocus and Distraction during Postpartum in ADHD Moms

When I had my kids, I was always more focused on them: what they needed, giving them the best food, baths, enjoyment, everything any mom wishes to provide, and more. So, it was difficult to shift attention away from my kids and focus on other tasks without the added pressure that motivated me, like bottle feeds around the clock, diaper changes or nap time. It was never harmonious. This impacted my ability to complete tasks or meet my personal needs, like eating or self-care.

If I was in the groove of feeling motivated to do things around the house, I always had certain fixations on cleaning perfectly or making the most elaborate meals. Nothing was ever simple when I “tried” and had the best intentions. I would be down in the dumps if I couldn’t accomplish it. The balancing act between taking focus out on tasks and tending to the baby was challenging and overstimulating.

Why Does Postpartum Become More Difficult for ADHD Moms?

Heightened emotional intensity and overwhelm are ADHD symptoms that I struggle with, and during the postpartum period, that life-changing transition on top of those symptoms penetrated more intensity.

Moms with ADHD who take medication are often dealt with deciding on whether to continue or adjust medication due to reasons like breastfeeding or personal doubt. When I was pregnant, I was very concerned with anything I consumed. I would bear a headache because I was scared of taking Tylenol.

The combination of these factors can mean that moms with ADHD may experience a greater degree of emotional overwhelm and delayed decision-making that may require additional support. Whether they choose to take their medication or not, it’s almost like a double-edged sword.

6 Best Tips to Support ADHD Moms During Postpartum

To all the incredible ADHD moms out there who are navigating the beautiful and sometimes overwhelming journey of postpartum, I understand that our ADHD adds that extra layer of complexity. I’ve been there. So, I’m giving you my best six tips to uplift and support you through this special chapter of your life.

1. Embrace a Structured Routine

Establishing a structured routine is essential for individuals with ADHD, as it helps manage executive function difficulties. Create a daily schedule that fosters balance and includes feedings, naptimes, self-care activities, etc. Consider using visual aids like a colour-coded calendar or phone reminders to stay organized and have control of your day.

Be mindful that there will be some things that are going to be left undone. Laundry, recycling, or scrubbing toilets must be delegated or prioritized at a scheduled time. If you want a realistic cleaning routine, consider reading this efficient cleaning schedule that is super ADHD-friendly.

2. Break Tasks into Manageable Chunks

ADHD moms often struggle with completing tasks due to difficulty with sustained focus. Break down daily tasks like feeding, changing diapers or cleaning into smaller, manageable chunks. By dividing tasks, you can focus on completing one step at a time without feeling overwhelmed.

3. Delegate and Seek Support

As a new mom with ADHD, it is crucial to understand that asking and accepting help is not a sign of weakness but a way to manage stress. Contact your partner, family, or close friends for support and assistance. Delegate tasks like cooking, cleaning, or shopping to ease your workload and reduce the risk of burnout.

4. Prioritize Self-Care

We hardly do it, but it’s crucial for us. Self-care plays a vital role in the well-being of all moms, including those with ADHD. Burnout comes quicker for us if we don’t hone in on self-care. Take time for yourself each day to recharge and rejuvenate. This can be engaging in a hobby, practicing mindfulness, or simply taking a relaxing bath.

Prioritize activities that restore your energy and help you maintain balance. If this is challenging, set a timer for 15 minutes to start and put those boundaries in place at home to help your family understand that that break-in-between is critical for you to have for yourself.

Self-care, to me, isn’t extravagant at all. Unless that’s what you want, you don’t have to feel like you need a whole production or have your self-care look luxurious. Mine is as simple as getting my eyebrows done in the mall and walking around the dollar store. It’s also watching an inspirational video to help give me momentum or taking a trip to Costco. Have it as simple as possible so it can be easier for us to do it and make that time.

5. Utilize ADHD-Specific Tools and Strategies

Specific tools and strategies that are specifically designed to support individuals with ADHD. Explore using time-management apps, task-tracking platforms, or habit-forming apps to keep yourself organized and on top of important deadlines and routines.

Additionally, consider using techniques like the Pomodoro Technique (working for short, focused intervals followed by short breaks) to improve productivity and reduce distractions.

Although that technique is super popular amongst others, it does not work well for me as I tend to hyperfocus once I’m zoned in, so you must go through different techniques to see which works well for your brain.

I like using accountability platforms like Focusmate, where the site matches you with someone who can work with you on camera—or having a family or friend there with you to body double.

6. Focus on Acceptance and Mindfulness

Managing ADHD as a new mom can be overwhelming at times, with challenges arising due to heightened emotions and hormonal changes. Practicing acceptance and mindfulness can help you cope with these challenges. Embrace imperfections and setbacks as part of the journey, focusing on being in the present moment and cherishing the small victories.

My favourite quote is, “Done is better than perfect.” Sometimes, you must avoid overthinking and recentering what can be done to the best of your abilities and where your energy lies. The capacity to do just enough is a step towards a better mental state and balance.

Conclusion

Becoming a new mom is an incredible journey, and being an ADHD mom presents unique challenges. By implementing these techniques, such as embracing structure, breaking tasks into manageable chunks, seeking support, prioritizing self-care, utilizing ADHD-specific tools and practicing acceptance and mindfulness, you can effectively manage the postpartum stage while nurturing yourself and your newborn. Remember, every day is an opportunity for growth and learning, both as a mom and an individual with ADHD.

Seeking support from healthcare professionals, support groups, or therapy can be beneficial to address challenges and, instead, develop effective coping strategies tailored toward you and your capabilities.