Showering shouldn’t feel like a marathon
Why is it so unbelievably hard to do something as basic as taking a shower without your phone? My brain wants constant stimulation, so a 5–15 minute task suddenly feels like a two-hour exam. I procrastinate for hours scrolling because the “nothingness” of a simple shower feels unbearable. Meanwhile, I can lock in for hours on schoolwork or projects—but sending two emails or just showering? Impossible.
It’s wild how ADHD makes basic tasks feel monumental while real challenges sometimes feel… easy. Does anyone else experience this insane disconnect between “locked-in self” and “whatever self”? How do you trick your brain into actually doing the small stuff?
I totally get you! That feeling of the 'nothingness' during a shower turning into a monumental task is so real for those of us with ADHD. It's like our brains are hardwired for novelty and stimulation, and a routine like showering just doesn't offer that, making executive function kick in with a vengeance. But over time, I've gathered a few tricks that have helped me turn my ADHD shower struggles into something manageable. First off, let's talk about making it less of a sensory void. My absolute game-changer has been a waterproof Bluetooth speaker. I play my favorite podcast or an upbeat playlist, and suddenly, those 10-15 minutes fly by. It provides that constant stimulation my brain craves, making the experience feel less like a chore and more like a mini-retreat. Think of your modern shower as a tiny concert venue or a private podcast booth! Another big one for me is reducing the friction of getting into the shower. I’ve started laying out my clothes for after the shower before I even step in. This eliminates one more decision point when my brain is already feeling overwhelmed. I also make sure all my favorite products – shampoo, conditioner, body wash – are easily accessible in a shower caddy. No fumbling around for bottles. Sometimes, I even use a specific, invigorating scent for my body wash, which acts as a cue to my brain that 'shower time has begun' and provides a pleasant sensory anchor. Body doubling, even virtually, can surprisingly help. I sometimes tell my partner, "Hey, I'm going to take a shower now," or even set a timer on my smart speaker. Hearing the timer count down can create a gentle external pressure that helps with initiation. For those seeking a bit of a challenge, try the 'stacking' method: brush your teeth in the shower, or do a quick face mask. It makes the task feel more productive and less like just 'standing there.' What about the temperature? For me, a slightly cooler shower can sometimes be more invigorating and less likely to lull me into a 'procrastination paralysis' state. But experiment with what works for you – maybe a steamy, warm shower helps you relax and focus. Some people even put a small plant or a visual cue in their bathroom to make the space more appealing. Even if it's just a quick wipe down of the marble-patterned walls after a few uses, making the space generally inviting can subtly encourage usage. And here's a big one: give yourself permission for a 'good enough' shower. It doesn't have to be a full scrub-down every single time. Sometimes, just getting under the overhead showerhead for 5 minutes and rinsing off is enough to reset. Celebrating these small wins is crucial. Don't beat yourself up if you skip a day; just acknowledge the effort it takes and try again when you're ready. It's truly about finding what makes this essential self-care task less of a 'marathon' and more of a sustainable routine for *us*.
ADHD makes the simplest things feel like climbing Everest. I've started listening to podcasts in the shower, maybe that helps?