If you’ve ever tried to stick to a routine and felt like your brain was in full-on protest mode, you’re not alone. For people with ADHD, building and maintaining routines can feel like trying to herd cats: chaotic, frustrating, and at times, downright impossible.
But here’s the good news: routines don’t have to be rigid schedules etched in stone. In fact, for ADHD brains, the most effective routines are flexible, forgiving, and tailored around how you function best – not how someone else says you should.
Let’s explore how to create routines that truly work for people with ADHD – ones that support you rather than box you in.
Why Traditional Routines Often Fall Flat
Typical routines rely heavily on consistency, time awareness, and executive function—all things that can be tricky with ADHD. When routines are too strict or jam-packed with back-to-back tasks, they can quickly become overwhelming. And when that happens? The routine usually goes out the window, followed closely by guilt and a sense of failure.
A more ADHD-friendly approach? Think of routines like a playlist instead of a rigid timetable. You’re not managing every second—you’re creating a rhythm to your day.
Strategies for ADHD-Friendly Routines
- Start Small – Seriously Small
Trying to overhaul your entire day at once rarely works. Instead, anchor your day with just one small, achievable habit – like making your bed, having a morning cuppa, or doing a stretch for just five minutes. Once that feels natural, layer on another.
- Use Visuals and Prompts
“Out of sight, out of mind” is no joke when it comes to ADHD. Use sticky notes, visual schedules, or alarms on your phone to keep things in view. Colour coding and playful icons can also make things feel a bit more fun and less like a chore.
- Work With Your Energy, Not the Clock
Instead of forcing tasks into a rigid timeline, tune into your natural energy flow. If your brain gets going mid-morning, that’s your window for deep work. Do easier tasks—like checking emails or organising things – when your energy is lower.”
- Offer Yourself Options
Boredom is a routine killer. Instead of saying “exercise at 7am,” try “choose one: walk, stretch, dance, or do yoga.” You’ll still meet the goal – but with more freedom and flexibility.
- Add Gentle Accountability
Whether it’s texting a mate, using a habit-tracking app, or jotting things in a notebook, gentle accountability can help. And remember to celebrate your wins – no matter how tiny.
- Forgive Yourself Fast
Missed a routine? Forgot something? That’s okay. One off-day isn’t failure – it’s feedback. Adjust, reboot, and keep moving. Compassion is the glue that keeps a routine together.
Build a Routine That Works With You
A routine isn’t about perfection. It’s about creating a bit of structure in a world that can sometimes feel chaotic. The best routines meet you where you are and help carry you forward.
So toss the guilt. Try what feels good. Make it yours. And most importantly – be kind to yourself. You’ve got this.
#BeTheForce
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD.
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