Building an ADHD skincare routine is hard work.
My brain is full. There are bills to pay, tabs open in my mind and my browser, 4000 ideas I want to try, and somehow, I’m supposed to remember to exfoliate on Wednesdays?
No thanks. What works for me is breaking skincare into the only 3 steps I can actually remember, a simple, flexible ADHD skincare routine I can actually stick to:
Cleanse. Treat. Protect.
It’s the foundation of ADHD skincare routines that actually work.
🧼 CLEANSE: Just wash your face, babe.
Cleansing is non-negotiable. It removes dirt, sweat, oil, makeup, and the consequences of your bad decisions.
It’s the first step for a reason, because applying anything on a dirty face is like putting lotion on jeans. Pointless.
This step is the cornerstone of any ADHD skincare routine. It’s simple, visual, and gives instant payoff.
What helps:
- Keep it visible. I keep my cleanser on the sink. Not in a cabinet. If I don’t see it, it doesn’t exist.
- One step on most days. I don’t double cleanse every day. If you’re not wearing makeup and don’t have super oily skin, one wash will set you right.
- Use what feels nice. My ADHD brain needs dopamine to stay consistent, so I use a cleanser that looks and feels good.
Shout out to TIAM’s Snail & Azulene Low pH Cleanser. It’s purple inside and out, it’s gentle, and it doesn’t leave my skin dry.
I wish I could chase scents too, but don’t forget:
Fragrance = potential skin tantrum. Especially for sensitive or acne-prone types.
Pro tip: Use the same cleanser morning and night. Your skin won’t sue you and if you’re feeling extra boujee, give yourself a face massage while washing your face.
✨ TREAT: Optional, but fun for your ADHD Skincare Routine
This is where you throw in the stuff that does stuff, and yes, we’re talking serums.
In my ADHD skincare routine, this is the step I love the most because of how targeted it is. Because remember, the golden rule is:
Never treat if you’re not cleansing consistently.
You wouldn’t serve food on a dirty dish. Don’t serum on dirty skin.
What helps:
- Keep it under control. One serum max. Sometimes I rotate, sometimes I don’t.
- Group by goal. I label mine like: “Brighten,” “Calm,” “Clear,” so I know what I’m reaching for.
- Use what excites you. Serums that sink in fast. Mists you want to spray all day. It has to feel good or I’m skipping.
And if you forget a step? You didn’t fail. You just skipped. Keep it moving.
🧴 PROTECT: SPF or moisturizer. Or both for your AM routine
This is where I used to fall off and where a lot of ADHD skincare routines collapse completely.
Sunscreen felt like a chore.
Moisturizers always felt… wrong.
Either too heavy, too sticky, or somehow made me sweat more?
But the truth is: you need both.
Moisturizer protects your skin barrier, locking in hydration day and night.
Sunscreen is strictly for the AM, but it’s key to preventing sun damage and reducing your risk of skin cancer.
Here’s what changed everything for my ADHD skincare routine:
- I found an SPF that didn’t feel like death (hello Biore Aqua).
- I stopped forcing moisturizers I hated. My faves? CeraVe and Radiant Glow Botanical Facial Milk.
- I keep sunscreen everywherem vanity, bag, car, because ADHD and reapplication do not mix. (FYI: reapply every 2 hours if you’re outside.)
Skincare for ADHD = grace + backups.
TL;DR: 3 Steps, No Guilt ADHD Skincare Routine
- Cleanse your face
- Use a serum when you remember
- Please don’t skip moisturizing and SPF
It’s true that consistency is the secret to great skin for ADHD, but if you forget or skip a day, don’t give into the guilt that keeps you from doing what you can when you remember. You don’t have to follow trends or chase routines that make you feel like you’re not doing enough.
Start small and grow at your own pace.
That’s the beauty of an ADHD skincare routine. It bends with you. Not against you.
Just remember:
Cleanse. Treat. Protect.
And try to enjoy it. Even a little.
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