Let’s talk about the weird relationship between ADHD and showers.
Some people avoid them like the plague. Some of us, weirdly, take three a day. For some, it’s hard to get in. For others, it’s hard to get out. And honestly? I think all of those make sense.
For me, showers have always been this bizarre little pocket of time where my ADHD either completely disappears… or flares up like a microwave fire. I’ll either go full zen monk in the steam, or suddenly remember 47 tasks I forgot to do and try to mentally file them while shampoo is running into my eyes. There’s no in-between.
And yeah—I bring my phone into the shower sometimes. I’m not proud. But I’m not ashamed either. Let’s break this down a bit.
The “Getting In” Problem
Why is stepping into the shower so hard sometimes? It’s like, I know it’s good for me. I know I’ll feel better afterward. But my brain treats it like I’m being asked to climb a mountain. Naked.
For a lot of people with ADHD, transitioning from one task to another is exhausting. It’s like we live in molasses. And showers? That’s a big transition. It’s stopping whatever weird spiral you were on, undressing, getting wet, drying off, maybe getting cold afterward—it’s not just one step, it’s ten.
Some tips that help me actually get in:
Make it a sensory treat. I use a body wash I genuinely look forward to. (Right now it’s eucalyptus and mint. It smells like I’m a rich forest man.)
Don’t think, just start. If I start negotiating with myself, I’ll lose. I’ll say “just go stand in the bathroom,” and that often gets the ball rolling.
Timer trick. I’ll literally set a 3-minute timer and tell myself “you don’t even need to enjoy it, just rinse off.” 3 minutes later, I’m usually vibing and I stay longer anyway.
The “Staying In Too Long” Vortex
So here’s the other side of the coin: when I do get in, sometimes I don’t want to leave. At all. It’s warm. It’s private. It’s quiet (or loud, if you’re blasting music like me). It’s one of the few places where I’m not being pinged by a dozen dopamine-hungry distractions.
ADHD hyperfocus + warm water = shower trance.
I’ve spent embarrassing amounts of time just… standing there. Not even thinking deeply. Just kinda rebooting like an old PC. And honestly, sometimes I need that. But I also try to make sure I’m not using it to avoid something else I need to do.
If you find yourself taking very long showers a little too often, ask yourself:
Am I using this time to recharge, or am I hiding from something?
(No shame either way. Just good to know.)
Phones in the Shower 📱
Okay, time to be real. I’ve taken my phone into the shower before. Not in the water, obviously. But close enough that I can watch a YouTube video while I wash my hair.
It’s ridiculous. But it helps.
Sometimes, I need external stimulation to stay grounded. Silence makes my thoughts too loud. And sometimes music alone isn’t enough to keep me mentally present. Having a video playing—or even FaceTiming my partner while we both get ready (shoutout to ADHD love languages)—keeps my brain from drifting into space.
Would I recommend this? Honestly… yeah. Do what works. If watching a silly cooking video helps you actually shower consistently, that’s a win. You’re not gross. You’re working with your brain, not against it.
Shower Routines = Mental Health Routines
At the end of the day, taking a daily shower isn’t just about hygiene. It’s a signal to your brain that you’re showing up for yourself. Even when it’s hard. Especially when it’s hard.
Showering regularly can be an ADHD-friendly anchor point. Something stable. Predictable. A moment of reset.
If your relationship with showering is weird, that doesn’t make you lazy or broken or anything like that. It makes you human. And probably neurodivergent.
So blast the music. Take your phone. Try cold showers, hot showers, two-minute rinses, long steam sessions. Just experiment until you find your groove.
You deserve to feel clean, fresh, and a little more like yourself—even if it takes some trial and error.
Final Thoughts
Showering with ADHD can feel way more complicated than it looks on paper. That’s okay. You’re not the only one struggling with it, and there’s no one right way to get clean.
Find what works. And if it’s weird? Cool. A lot of us are.
Also, if your shower habits are totally tied up in your sleep schedule or motivation cycles, you might want to check out this post on ADHD screen time hacks. That stuff is all connected.
If you want to learn more about personal hygiene for ADHD, check out this article.
Stay soapy, my friends. 💧