Self-Care for Neurodivergent Moms

Self-care is essential for every parent, but for neurodivergent moms raising neuro-spicy kids, it’s not just a luxury—it’s a survival skill. Between sensory overload, emotional regulation, and executive functioning struggles, navigating the demands of parenthood while managing your own neurodivergence can feel overwhelming. Prioritizing self-care isn’t selfish; it’s a vital step toward creating a healthier and more balanced life for both you and your family.

Understanding the Unique Challenges

For neurodivergent moms, self-care often requires rethinking traditional approaches. What works for neurotypical parents may not align with your needs. For instance:

  • You might struggle to prioritize your needs due to hyperfocus on your children or household responsibilities.

  • Executive dysfunction can make basic self-care tasks, like showering or eating, feel insurmountable.
  • Sensory sensitivities may make typical relaxation activities, like massages or loud group classes, feel overstimulating rather than restorative.

Recognizing these challenges is the first step in designing a self-care routine that works for you.

Redefining Self-Care

Self-care doesn’t have to look like spa days or meditation retreats. For neurodivergent moms, it’s about identifying small, sustainable practices that help you recharge and stay grounded.

  1. Start Small
    Self-care can be as simple as drinking a glass of water, stepping outside for fresh air, or taking three deep breaths. Start with manageable goals, and remember that even small acts of self-care matter.

  2. Embrace What Feels Good
    Pay attention to what genuinely soothes or energizes you. Maybe it’s listening to your favorite playlist on repeat, doodling in a notebook, or rocking in a sensory-friendly chair. Your self-care doesn’t have to look like anyone else’s.

  3. Honor Your Unique Needs
    If you’re sensitive to noise, consider noise-canceling headphones as part of your daily routine. If decision fatigue overwhelms you, simplify your wardrobe or meal planning to reduce stress. Tailoring your self-care to your neurodivergent needs ensures it feels restorative, not draining.

  4. Build Rest Into Your Day
    Rest is a critical form of self-care, but it’s often overlooked. Create moments of downtime, even if it’s just five minutes to close your eyes or zone out. Rest isn’t lazy—it’s essential for your well-being.

Practical Self-Care Strategies

  1. Simplify Your Space
    A cluttered environment can amplify sensory overwhelm and mental fatigue. Declutter in small steps, focusing on one drawer or corner at a time. Creating a calming space in your home—whether it’s a cozy nook or a dedicated sensory retreat—can make a big difference.

  2. Find Your Community
    Connecting with other neurodivergent moms can provide validation, support, and camaraderie. Whether it’s an online group, a local meetup, or a trusted friend who understands your struggles, having a community can be a powerful form of self-care.

  3. Set Boundaries
    Learning to say “no” is a critical self-care skill. Protect your energy by setting boundaries with people, tasks, or commitments that feel overwhelming. Practice phrases like, “I can’t take that on right now” or “Let me think about it and get back to you.”

  4. Schedule Joy
    Make time for activities that bring you happiness, whether it’s binge-watching a favorite show, gardening, or engaging in a creative hobby. Joyful activities help you recharge and stay connected to yourself outside of parenting.

  5. Delegate and Ask for Help
    You don’t have to do it all alone. If possible, delegate tasks to your partner, family, or friends. If help isn’t readily available, consider simplifying your to-do list or focusing on the most critical priorities.

Mindfulness for the Neurodivergent Mind

Traditional mindfulness practices, like sitting still in meditation, may not resonate with neurodivergent moms. Instead, consider these alternatives:

  • Movement-Based Mindfulness: Walking, stretching, or dancing mindfully can help you connect to the present moment.

  • Sensory-Friendly Practices: Focus on a grounding sensory activity, like holding a warm cup of tea, petting a soft blanket, or listening to calming sounds.

  • Micro-Mindfulness: Pause for just 10-30 seconds to notice your breath, name five things you see around you, or feel your feet on the ground.

Overcoming Guilt

Many moms, especially neurodivergent ones, feel guilty about taking time for themselves. Remember:

  • Self-care isn’t indulgent—it’s a way to replenish your energy so you can show up for your kids.
  • Modeling self-care teaches your children the importance of prioritizing their own well-being.
  • You deserve care and compassion, just like everyone else.


Self-care for neurodivergent moms is about meeting yourself where you are and giving yourself grace. It’s not about perfection—it’s about progress. By creating a self-care routine that honors your unique needs, you can build a foundation of resilience, joy, and balance that benefits both you and your family.

  • file.png

    Navigating the Bright Sparks: Embracing Spirited Daughters with Grace

    Wrangling a firecracker of a child - those dazzling darlings who brim over with life and sparkle - is like holding a sunbeam; it's uncontainable, unpredictable, and vibrantly lively. Parenting these vibrant children can be an absolute delight, yet they come packaged with a unique set of hiccups that can...

    Navigating the Bright Sparks: Embracing Spirite...

    Wrangling a firecracker of a child - those dazzling darlings who brim over with life and sparkle - is like holding a sunbeam; it's uncontainable, unpredictable, and vibrantly lively. Parenting...

  • file.png

    Parenting Beyond Labels: Empowering ADHD Children with Confidence and Love

    Hey there! Do you ever feel like you're trying to complete a jigsaw puzzle while the pieces are still in motion? Like you're always one step behind, playing a constant game of catch-up? That's what parenting a child diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) can sometimes feel like. It...

    Parenting Beyond Labels: Empowering ADHD Childr...

    Hey there! Do you ever feel like you're trying to complete a jigsaw puzzle while the pieces are still in motion? Like you're always one step behind, playing a constant...

  • The Nurturing Power of Mindfulness in Motherhood

    The Nurturing Power of Mindfulness in Motherhood

    Hello beautiful mamas, if you’re like me, trying to navigate the world of motherhood while practicing self-care, you understand it’s a bit like trying to eat a salad in a bouncy house – messy, uncontrolled, and full of surprises! But, let me introduce you to my secret snack: mindfulness. Just...

    The Nurturing Power of Mindfulness in Motherhood

    Hello beautiful mamas, if you’re like me, trying to navigate the world of motherhood while practicing self-care, you understand it’s a bit like trying to eat a salad in a...

1 of 3

Oh wait! There's more!

Not Sure Where to Go Next?

If you're a slightly weird, socially-awkward, mentally-exhausted woman with ADHD, then you've found your place. You can pull up a chair and set-up camp right next to ours.

We plan to publish articles on many topics relating to our experiences with mother- and womanhood, ADHD, parenting, herbal remedies, meditation, yoga, and staying in tune with your purpose. It may be slowly, but hopefully weekly, between mom-life and full-time jobs; so thank you in advance for your patience.

So often we move in isolation, much like bears do. But bears come together, and as a parenting village, occasionally we do too. We hope you like it here and decide to stay for a bit.

Go to the Blog

Our sense of humor is not for everyone, but our graphic tees are worth checking out if you like to look and feel awesome. We use super-soft tees with tagless branding - perfect for those of us with texture-sensitivities.

We've also curated collections we find most valuable as working moms. These include gifts for petsour little cubsyour best friendyour neighbor, or yourself. We'll continue to add items to the shop, but we welcome feedback if there are items you'd love to see.

Go to the Shop

New to the world of our girlfriend, Mary Jane? Check out our glossary of terms to help you navigate the industry around this happy herb.

Go to the Glossary

Please refer to the following linked documentation for our website and shop policies:

Go to Policies

Our special section of recommended resources, Notion templates, freebies, and e-books.

Check out areas about Cannabis, Parenting & Neurodiversity, or Notion

Go to Resource Sanctuary