20 Rituals That Keep Me Sane: Perimenopause, ADHD & Parenting Teens!
Perimenopause, parenting teenagers, and managing an ADHD brain — some days it feels like I’m juggling flaming swords while riding a rollercoaster. Add in running a household, a business, and trying to look after myself, and it can feel like “all the things” never stop.
What I’ve learned is that rituals and small habits save me. They don’t make life perfect, but they give me little anchors throughout the day. Tiny moments that bring me back to myself, help me connect with my family, and remind me I’m not just running on autopilot.
So here are my 20 go-to rituals and tips — the ones I return to again and again to stay grounded, supported, and just a little more sane.
My 20 Go-To Rituals & Tips as a Peri Woman with ADHD, Teenagers and All the Things…
-
☀️ Morning sunlight hit – I step outside first thing, even if it’s just with my tea in hand. That little dose of light lifts my mood, grounds me, and helps reset hormones that peri can throw into chaos.
- 📓 Brain dump journaling – With ADHD, my mind is full before the day even begins. A quick brain dump clears the clutter and helps me see what’s important versus what’s just noise.
- 🧘♀️ Five-minute meditation – I don’t pressure myself to do 20 minutes. Even five minutes of stillness (sometimes with my Calm app or YouTube) is enough to calm my nervous system.
- 🍵 Herbal tea ritual – Making tea isn’t just about the drink; it’s about slowing down. Choosing a calming blend and holding that warm cup feels like self-care in a small but powerful way.
- 🌸 Daily flower essence drops – My non-negotiable. They help me balance the emotional ups and downs of peri, parenting teens, and running a busy life.
- 🗒️ Color-coded to-do lists – My ADHD brain thrives on visual cues. Using colours for categories means I don’t just see a long overwhelming list — I see manageable chunks.
- 🕯️ Evening candle wind-down – When I light a candle, my brain gets the signal that the day is slowing down. It creates a small, cozy ritual that helps me transition into rest.
- 🛏️ Consistent bedtime – Easier said than done, but routine helps. Peri sleep can be patchy, so aiming for the same bedtime makes a big difference.
- 👟 Movement that feels good – I’ve stopped punishing myself with workouts I hate. Sometimes it’s a long walk or Pilates, other days it’s gentle somatic stretching and movements in my pyjamas while still in bed. The key is listening to my body.
- 🎧 Music therapy – Putting on music shifts my energy in seconds. 90s hits while I’m cooking or tidying the house always change my mood for the better.
- 💧 Hydration hack – I drink way more water if it’s in a big bottle that’s always with me. I also have a timer on my phone that reminds me to drink or fill my water bottle.
-
📱 Screen boundary – My phone stays out of reach for the first 30 minutes of the day. It’s a boundary that protects my mental space before the world comes rushing in.
- 👫 Teen check-ins – Our chats often happen in the car or just before bed. Keeping these mini-connections consistent keeps us close, even in the chaos of teenage life.
- 🤹♀️ Whiteboard family calendar – Instead of carrying the whole mental load in my head, we have a visible calendar everyone can see. It’s a lifesaver for my ADHD brain.
- 🐾 Dog and cat cuddles & walking the dog around the block – My pets don’t care if I’ve had a messy day. Cuddles and walks are grounding, and they remind me to be present.
- 😴 Permission to nap – I no longer fight it. A 20-minute power nap can reset my brain and keep me going for the rest of the day.
- 🍫 Chocolate stash (no guilt) – Yes, I have a stash! Sometimes joy is magnesium, cacao, and a square of chocolate in the afternoon. No guilt, just pleasure.
- 👯♀️ Friendship rituals – I stay connected through voice notes, phone calls, sending memes, or planned girls’ weekends. Friendships are medicine, especially in this life stage.
- 💖 Self-love affirmations – Each day I remind myself: “I’m doing enough.” ADHD, peri, parenting, work — it’s a lot, but I am enough. Sometimes I use my Note To Self affirmations cards and sometimes I’ll look in the mirror and tell myself what I need to hear that day.
- 🌕 Moon rituals – I use
the new and full moons to journal, release, or set intentions. It gives me a sense of rhythm and grounding outside the daily grind.
Life in this season is full — full of hormones shifting, kids growing, brains buzzing, and responsibilities piling up. But it’s also full of wisdom, joy, and the chance to create new rhythms that work for this version of me.
I share these rituals not as a checklist you “should” follow, but as ideas you can borrow, adapt, or ignore depending on what feels right. Perimenopause and ADHD both teach you quickly that there’s no one-size-fits-all approach.
So here’s my reminder (to you, and to myself): choose what soothes you, create small anchors in your day, and give yourself permission to not always have it together. Because none of us really do — and that’s more than okay. 💛
Your in Health,
Alisha x
20 Rituals That Keep Me Sane: Perimenopause, ADHD & Parenting Teens!
Perimenopause, parenting teenagers, and managing an ADHD brain — some days it feels like I’m juggling flaming swords while riding a rollercoaster. Add in running a household, a business, and trying to look after myself, and it can feel like “all the things” never stop.
What I’ve learned is that rituals and small habits save me. They don’t make life perfect, but they give me little anchors throughout the day. Tiny moments that bring me back to myself, help me connect with my family, and remind me I’m not just running on autopilot.
So here are my 20 go-to rituals and tips — the ones I return to again and again to stay grounded, supported, and just a little more sane.
My 20 Go-To Rituals & Tips as a Peri Woman with ADHD, Teenagers and All the Things…
-
☀️ Morning sunlight hit – I step outside first thing, even if it’s just with my tea in hand. That little dose of light lifts my mood, grounds me, and helps reset hormones that peri can throw into chaos.
- 📓 Brain dump journaling – With ADHD, my mind is full before the day even begins. A quick brain dump clears the clutter and helps me see what’s important versus what’s just noise.
- 🧘♀️ Five-minute meditation – I don’t pressure myself to do 20 minutes. Even five minutes of stillness (sometimes with my Calm app or YouTube) is enough to calm my nervous system.
- 🍵 Herbal tea ritual – Making tea isn’t just about the drink; it’s about slowing down. Choosing a calming blend and holding that warm cup feels like self-care in a small but powerful way.
- 🌸 Daily flower essence drops – My non-negotiable. They help me balance the emotional ups and downs of peri, parenting teens, and running a busy life.
- 🗒️ Color-coded to-do lists – My ADHD brain thrives on visual cues. Using colours for categories means I don’t just see a long overwhelming list — I see manageable chunks.
- 🕯️ Evening candle wind-down – When I light a candle, my brain gets the signal that the day is slowing down. It creates a small, cozy ritual that helps me transition into rest.
- 🛏️ Consistent bedtime – Easier said than done, but routine helps. Peri sleep can be patchy, so aiming for the same bedtime makes a big difference.
- 👟 Movement that feels good – I’ve stopped punishing myself with workouts I hate. Sometimes it’s a long walk or Pilates, other days it’s gentle somatic stretching and movements in my pyjamas while still in bed. The key is listening to my body.
- 🎧 Music therapy – Putting on music shifts my energy in seconds. 90s hits while I’m cooking or tidying the house always change my mood for the better.
- 💧 Hydration hack – I drink way more water if it’s in a big bottle that’s always with me. I also have a timer on my phone that reminds me to drink or fill my water bottle.
-
📱 Screen boundary – My phone stays out of reach for the first 30 minutes of the day. It’s a boundary that protects my mental space before the world comes rushing in.
- 👫 Teen check-ins – Our chats often happen in the car or just before bed. Keeping these mini-connections consistent keeps us close, even in the chaos of teenage life.
- 🤹♀️ Whiteboard family calendar – Instead of carrying the whole mental load in my head, we have a visible calendar everyone can see. It’s a lifesaver for my ADHD brain.
- 🐾 Dog and cat cuddles & walking the dog around the block – My pets don’t care if I’ve had a messy day. Cuddles and walks are grounding, and they remind me to be present.
- 😴 Permission to nap – I no longer fight it. A 20-minute power nap can reset my brain and keep me going for the rest of the day.
- 🍫 Chocolate stash (no guilt) – Yes, I have a stash! Sometimes joy is magnesium, cacao, and a square of chocolate in the afternoon. No guilt, just pleasure.
- 👯♀️ Friendship rituals – I stay connected through voice notes, phone calls, sending memes, or planned girls’ weekends. Friendships are medicine, especially in this life stage.
- 💖 Self-love affirmations – Each day I remind myself: “I’m doing enough.” ADHD, peri, parenting, work — it’s a lot, but I am enough. Sometimes I use my Note To Self affirmations cards and sometimes I’ll look in the mirror and tell myself what I need to hear that day.
- 🌕 Moon rituals – I use
the new and full moons to journal, release, or set intentions. It gives me a sense of rhythm and grounding outside the daily grind.
Life in this season is full — full of hormones shifting, kids growing, brains buzzing, and responsibilities piling up. But it’s also full of wisdom, joy, and the chance to create new rhythms that work for this version of me.
I share these rituals not as a checklist you “should” follow, but as ideas you can borrow, adapt, or ignore depending on what feels right. Perimenopause and ADHD both teach you quickly that there’s no one-size-fits-all approach.
So here’s my reminder (to you, and to myself): choose what soothes you, create small anchors in your day, and give yourself permission to not always have it together. Because none of us really do — and that’s more than okay. 💛
Your in Health,
Alisha x
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