ADHD & Showering: Why does taking a shower feel like a chore?

Some days it can feel as if the shower is like sorting through a room full of mismatched socks – time-consuming and boring. It’s as though the simplest tasks seem to require an inordinate amount of effort and energy.

From tidying up the kitchen, sorting through a mountain’s worth of laundry, to even preparing a quick meal – these everyday actions can occasionally feel overwhelmingly difficult at times. 

Trust me, we’ve all been there, and I assure you, there is no judgment here.

If you’re navigating life with neurodiversity, this might resonate with you on an entirely different level, often including something as seemingly simple as maintaining hygiene. 

We know that hygiene is important and there’s nothing like the feeling of being clean and refreshed, but there’s still the rising feeling of overwhelm by the thought. 

Let’s unpack the all too common question amongst ADHDers: “Why does taking a shower feel like a chore? What’s up with ADHD and showering?”

Does ADHD Make It Hard to Shower?

Yes, ADHD can make it harder to shower. Are you ready to dive into the many reasons? Here we go: 

Task Switching

Task switching is one component of the brain’s executive functioning. It’s the ability to switch our attention from one task to another. 

Picture this, you’re deeply immersed in a project you’ve been hyperfocused on for a few hours, and suddenly, you have to switch to showering. Not the easiest transition, is it?

Those of us with ADHD frequently experience impairments in executive functioning, causing transitions between tasks to feel especially challenging. 

This is true even for routine activities like showering. One might get absorbed in an activity and find it difficult to pull away and start the process of showering, which goes into time blindness.

Time Blindness

Time blindness coined by Dr. Russell Barkley, a renowned ADHD specialist, is a term used to describe the inability to recognize the passage of time or estimate how long something will take.

Who hasn’t felt like five minutes in a boring meeting feels like an hour, while an hour of your favorite show feels like it’s over in minutes! Time blindness is not an issue of forgetfulness, but a problem with the internal sense of time.

When a person with ADHD becomes engaged in a task, they may lose all sense of time. Hours might pass while engrossed in an activity, making it easy to forget or delay other tasks like showering. 

On the other hand, if a task is perceived as tedious or uninteresting (like showering might be to some), it can feel as though it takes an eternity, even if only a few minutes have passed.

Sensory Issues

Because we often have heightened sensory sensitivity, some people with ADHD may find the sensation of water, changing temperatures, the feeling of certain soaps or shampoos, or the ambient sounds in a bathroom overwhelming. 

Do you know that feeling when the water is either too hot or too cold? That’s sensory issues at work. Sensory overload can make the prospect of showering unpleasant, which leads to avoidance.

But hey, don’t worry! Just as I understand these challenges, I’m here to share some of my go-to solutions. If you’re someone that sighs heavily at the thought of stepping into the shower, keep reading!

The Struggle of ADHD & Showering: How Do I Make My Shower Not Feel Like a Chore?

This is where things get fun! Here are some creative ways to make your shower time more engaging and enjoyable:

Shower Music

Music is the perfect way to transform the mood. Creating a dedicated shower playlist with your favorite songs can make it a much better experience. 

Imagine standing under the warm water while your favorite tunes play in the background, making your everyday shower routine into a personal concert. 

Podcasts or Audiobooks

If music isn’t your go-to, why not catch up on your favorite podcasts or audiobooks during shower time? Listening to an interesting discussion or story can serve as a distraction, keeping your mind stimulated as you glide through your shower routine. 

Plus, it’s an easy way to multi-task, especially for those with busy schedules. Find a waterproof speaker, select your preferred podcast or audiobook, and let the narrative transport you to a different world while you get cleaned up.

Bathe Instead of Shower

Sometimes, a change of pace is just what you need to disrupt the monotony. 

If you have a bathtub in your home, consider trading your usual shower for a relaxing bath every once in a while. Add some bubbles, maybe a bath bomb, dim the lights, and play soothing music to wind down. 

Even if it’s just once a week, this could provide a relaxing time to look forward to.

Shower Kit

A personalized shower kit has enhanced my shower experience and made the process less daunting. 

I’ve often found myself in the shower realizing forgotten essentials like a razor, washcloth, or even a replacement for the empty soap dish, which is frustrating and inconvenient when I need to step out into the cold to grab them.

A shower kit should include all the essentials plus more. Think a bit further than just your standard shampoo and body wash. My shower kit includes:

• Deodorant
• Razers & Nair
• My favorite body wash
• Backup washcloth
• Efoliater
• Exfoliating gloves
• Lotion
• 16 oz of Epsom salt (bath ready!)

Consider adding a loofah or body brush, different types of soap, bath oils for a luxurious touch, and a waterproof Bluetooth speaker! 

You can also include a fast-drying, ultra-soft towel and a comfortable bathrobe to make the after-shower experience more pleasant. 

A dedicated kit can give you a sense of preparation and organization, making the showering process more structured without too much work.

Make It Easy

Nair Instead of Shaving

Opting for a hair removal cream like Nair can be a better alternative to shaving. It helps reduce the risk of nicks and cuts, especially when your focus may wander. 

Plus, it can provide smoother and longer-lasting results compared to traditional shaving.

Use Lotion Meant for the Shower

Shower lotions or in-shower moisturizers can be a game-changer. 

I was so surprised when I found out shower lotions were even a thing, my favorite one is the Curel Hydra Therapy Wet Skin Moisturizer. It is designed to be applied in the shower, which saves you the step of having to apply lotion after drying off.

Get a Shower Seat

A shower seat can make the showering process more comfortable and safer, especially on days when you’re feeling particularly distracted or tired. 

You can sit down while showering and take your time without feeling rushed or standing for too long.

Use a Detachable Shower Head

A detachable showerhead offers more flexibility and control over your showering experience. I can’t imagine showering without one. 

You can adjust the water pressure and direction, which can be particularly comforting if you have sensory sensitivities. It also makes it easier to rinse hard-to-reach areas without too much effort.

Shower Caddy

A shower caddy is a helpful tool for keeping all your essentials organized and within easy reach. 

This can prevent situations where you forget something and have to step out into the cold to retrieve it. You can store everything from soap and shampoo to razors and loofahs in it.

Towel Rugs Instead of Regular Bath Rugs

This is one of my favorite tips that I’ve incorporated into my bathtime.

Towel rugs are not just soft and absorbent, but they can also be more secure underfoot compared to regular bath rugs. I was grossed out by the idea of stepping on the same rug each day after getting out of my shower, so buying a few of these towel rugs have changed the game. 

Every time I shower, there is now a clean rug available and at the end of the week, I just throw them all in the whitewash for a quick and easy cleaning. They don’t cost too much, and provide a comfy surface to step onto after a shower.

Spray a Daily Shower Cleaner

Using a daily shower cleaner spray can help maintain the cleanliness of your shower without all of the scrubbing or deep cleaning. Just spray it after each shower, and it will help prevent soap scum and mildew build-up. It’s a quick step that can keep your shower fresh and inviting for the next time you need to jump in.

Find what works best for you and turn these practices into a habit for a stress-free shower experience. What works for one person might not work for another, so don’t be discouraged if you need to try a few different strategies before you find what works best for you.

Why Do I Feel So Lazy When I Take a Shower?

We’ve covered why showers might feel like a chore, particularly for those with ADHD, but why might you feel lazy when it’s time to take a shower? Well, it’s a multifaceted issue.

On a psychological level, the human brain is naturally wired to save energy. This means we often subconsciously resist activities that are perceived as non-essential or demanding. Couple this with the fact that people with ADHD often struggle with tasks that require sustained attention, and you’ve got a recipe for shower avoidance.

Low energy levels can make any task seem draining. If you’re not getting enough sleep or exercise, or if you’re not eating a balanced diet, this might be contributing to your feelings of lethargy. ADHD and showering can become a complex issue when coupled with low energy. 

This, combined with executive dysfunction and sensory challenges, may further complicate the task. 

Strategies like creating a shower kit, using sensory-friendly products, and making the routine more pleasurable often help reduce the energy demands of showering and make the process more manageable.

The next time you feel lazy about showering, don’t allow shame to take over, remember the tips we’ve shared and try implementing one or more of them to get going.

What are 3 Negative Effects of Not Showering Regularly?

Understanding the drawbacks of neglecting showers can also be a powerful motivator to maintain good hygiene habits. Here are three significant consequences you might not be aware of:

Skin Problems

Our skin accumulates oils, dead skin cells, and dirt throughout the day. Regular showers help cleanse these substances, preventing issues like acne, skin infections, or eczema.

Increased Illness

Not showering regularly can increase your chances of getting sick, as harmful bacteria and viruses can linger on your skin.

Social Impact

Last but not least, the one we’re all likely most familiar with, personal hygiene plays a crucial role in our social interactions. Bad body odor or visible dirt can negatively affect relationships and self-esteem.

Conclusion

So there you have it. We’ve demystified why taking a shower feels like a chore, especially for those with ADHD, and provided my top practical tips on how you can turn your showers from “ugh” to “ahh”. 

Remember, it’s not about making it the perfect shower, but instead finding what works for you.

Feeling resistant toward showers doesn’t make you weird or wrong. It’s a surprisingly common sentiment, and with a little creativity and understanding, you can transform your shower into something enjoyable, or at least, less scary.

Did this article resonate with you? Have you tried any of these strategies, or do you have any others to share? I’d love to hear from you in the comments section below!