How ADHD Affects your Skincare Routine

If you have ADHD, you might have noticed that managing your skin can sometimes feel like an uphill battle. The good news is you’re not alone.

One 2023 study published in SAGE Journals investigated the link between attention-deficit/hyperactivity disorder and common skin conditions. The researchers discovered that individuals with ADHD are more likely to experience skin issues such as acne and eczema. And there are a ton of reasons why.

However, since ADHD is not a characteristic but a spectrum, no one person has every single ADHD trait. This might be why it’s hard for non-trained personnel to effectively spot these issues.

So, how exactly does ADHD impact your skincare routine? Let’s break down the various challenges and see how they might be playing a part.

Sensory Issues Can Make Your Skincare Routine Uncomfortable

Sensory issues are one of the hallmarks of ADHD, though they can vary widely among individuals. A 2018 study published in the Comprehensive Psychiatry Journal found that people with ADHD often experience both hypo-responsiveness and hyper-responsiveness to sensory stimuli.

What Does This Mean?

• Hypo-responsiveness: This is when you have reduced sensitivity or reaction to sensory stimuli. For skin, this can manifest in behaviors like skin picking, which might be an attempt to engage with sensory input or to deal with irritations you might not fully feel or acknowledge. It can also lead to neglecting skincare routines because you might not notice or be bothered by skin issues until they become severe.
• Hyper-responsiveness: This is when you have increased sensitivity or stronger reactions to sensory stimuli. For your skin, this could mean a heightened sensitivity to certain textures, smells, or products. You might find some skincare products overwhelming or irritating, leading to a strong desire to avoid them, or feeling overwhelmed by the sensations they produce.

How to deal with skincare and sensory issues

✅Try setting reminders on your phone or using a habit-tracking app.

✅Keep your skincare products in a visible spot to act as a constant nudge.

✅Breaking your routine into smaller, manageable steps can also help keep you on track.

Your Attention Difficulties May Strain Routines

If you have ADHD, it probably always feels like there’s a part of your brain that’s constantly busy, thinking, or just not being quiet. You’re not imagining it.

In a 2014 study published in The American Psychological Journal, researchers used brain scans to explore how people with ADHD think and focus. They discovered that adults with ADHD have trouble turning off a part of their brain called the medial prefrontal cortex during tasks. This part of the brain is supposed to shut down to help us focus on tasks and stick to routines.

Because we struggle with controlling our concentration, it can even be tough to “unfocus.” Consequently, people with ADHD often hyperfocus on activities that are particularly engaging or rewarding. 

Many people with ADHD experience two common scenarios:

• Routine Challenges: It’s extremely hard to remember a routine, and even when they do remember, sticking to it can be a struggle.
• Hyperfocus Periods: They sometimes get hyper-focused on their routine, finding a sort of dopamine-driven satisfaction from it.

ADHD makes you more likely to:

• Forget skincare steps 
• Find it difficult to give yourself that at-home facial you have been planning for months 
• Skip sunscreen 
• Overlook product ingredients 
• Neglect skincare goals 
• Purchase unnecessary products 
• Have inconsistent application

How to Deal with Skincare and Attention Difficulties

✅Go for fragrance-free, hypoallergenic products to minimize irritation. 

✅Test new products on a small patch of skin before committing. 

✅Create a “sensory-friendly” skincare kit with textures and smells that you find pleasant.

Impulsivity Struggles May Throw Off Your Skincare Routine Consistency

A 2007 study published in the Journal of the International Neuropsychological Society delved into impulsivity in adults with ADHD, highlighting three key types:

• Attentional Impulsivity: Difficulty maintaining focus and attention.
• Non-Planning Impulsivity: Acting without considering future consequences.
• Motor Impulsivity: Acting spontaneously or physically without thinking.

Each of these impulsivity types can make it tough to manage a skincare routine. For example:

1. Attentional impulsivity might make it tough to stick to a skincare schedule or remember to apply products regularly.
2. Non-planning impulsivity could lead to quick decisions about products or skipping steps without considering the long-term impact.
3. Motor impulsivity might result in spur-of-the-moment purchases or hasty application of products, potentially irritating the skin or disrupting your routine.

How to deal with skincare and impulsivity issues 

✅Create a simple, no-fuss routine and stick to it. 

✅Avoid impulse purchases by sticking to a shopping list and researching products before buying.

✅Stick to a few tried-and-true products to avoid overloading your routine.

Executive Function Challenge Can Affect Your Skincare

People with ADHD struggle with executive function challenges to varying degrees. Professor James M. Swanson of the University of Ohio notes that these challenges can manifest in several ways (via Journal of Clinical Psychiatry). We’ve outlined how these can affect your skincare routine:

Inhibitory Control

• Difficulty sticking to a routine if it doesn’t provide an immediate reward.
• Struggles with resisting distractions and maintaining focus on skincare tasks.

Working Memory

• Forgetting daily skincare activities and having trouble following multi-step instructions.

Cognitive Flexibility

• Challenges with shifting attention between different skincare tasks or adapting to new products and routines.
• Rigidity in thinking can lead to frustration when skincare plans change unexpectedly.

Planning and Organization

• Difficulty setting skincare goals, planning the steps to achieve them, and organizing tasks effectively.
• A tendency to procrastinate and manage time poorly when it comes to skincare.

Self-Monitoring

• Lack of awareness regarding your skincare performance and behaviors.
• Challenges in evaluating progress and making necessary adjustments.

Emotional Regulation

• Problems managing emotions, leading to outbursts or mood swings related to skincare setbacks.
• Difficulty coping with stress and frustration from skincare issues.

How to deal with skincare and executive function challenges 

✅Develop a skincare schedule and write it down. 

✅Use visual aids like charts or checklists to keep track of your routine. 

✅Set small, achievable goals and celebrate your progress to stay motivated.

Sleep Disruptions Damage Your Skin In Various Ways

If you have ADHD, poor sleep might feel like an extra hurdle you’re constantly climbing. In 2021, a study published in BMJ Mental Health Journal found that sleep disturbances are quite common in people with ADHD. This leads to a really tricky cycle: lack of sleep can worsen ADHD symptoms like inattention and impulsivity, and those symptoms can, in turn, make sleep even harder to come by.

But it’s not just your ADHD that suffers. Sleep deprivation impacts your skin too. Lack of sleep can lead to dull, tired-looking skin, and exacerbate issues like acne and eczema. Your skin needs rest just like you do, so skimping on sleep can leave you facing both ADHD challenges and skin troubles.

How to deal with skincare and sleep disruptions 

✅Establish a bedtime routine that helps you wind down. 

✅Consider sleep-friendly skincare products like calming masks or night creams. 

✅Focus on improving sleep quality to boost your overall skin health.

To Recap

Factor	Description	Impact on Skincare	Solution
Focus Challenges	Difficulty maintaining attention and consistency.	Trouble sticking to a skincare routine and remembering steps.	Use visual reminders, set alarms for skincare routines, and simplify steps to reduce the cognitive load.
Sensory Issues	Variability in sensitivity to sensory stimuli.	Discomfort with certain textures or scents, leading to avoidance.	Choose fragrance-free, hypoallergenic products and opt for soft textures. Consider sensory-friendly routines.
Impulsivity	Acting without thinking or making hasty decisions.	Impulsive product purchases or skipping steps.	Create a planned skincare routine, use a checklist, and avoid shopping when overwhelmed.
Executive Function Challenges	Difficulty with tasks like planning, organization, and self-monitoring.	Issues with setting and following skincare goals.	Break down tasks into smaller steps, use planners or apps to track progress, and set regular check-ins.
Sleep Issues	Disruptions in sleep quality affect overall health.	Increased skin problems due to lack of rest and repair.	Prioritize good sleep hygiene, maintain a consistent sleep schedule, and create a calming bedtime routine.

Frequently Asked Questions

Here are the questions we get asked the most:

Q: How does ADHD affect my skincare routine?
A: ADHD can make sticking to a skincare routine tricky. With challenges like distractibility and forgetfulness, you might find it hard to remember your products or stay consistent. Plus, impulsivity might lead to hasty decisions about your skincare, like buying products on a whim or skipping steps without realizing the long-term effects.

Q: Why is my skin so sensitive even though I have ADHD?
A: ADHD can make you more sensitive to sensory stimuli, which includes skincare products. You might find some textures or smells overwhelming, or you might not notice skin issues until they become severe. This sensitivity can make choosing and sticking to the right products a bit of a challenge.

Q: Does lack of sleep affect my skin?
A: Absolutely! Poor sleep can wreak havoc on your skin, leading to breakouts, dullness, and irritation. For those with ADHD, who might already struggle with sleep issues, this can compound skin problems. Making sure you get enough rest is crucial for both your overall health and your skin’s appearance.

Q: How can I manage my skincare routine better with ADHD?
A: Setting up reminders, using a skincare app, or even creating a visual schedule can help. Try breaking down your routine into smaller steps, and find products that are easy to use and fit your needs. Remember, consistency is key, so even small adjustments can make a big difference!

Q: Are there any specific skincare tips for people with ADHD?
A: Keep it simple! Choose products that are easy to apply and don’t require too many steps. Opt for multitasking products and set up a routine that you can stick to with minimal effort. Don’t be afraid to ask for help from a dermatologist if you need personalized advice.