Bari Fischer is the CEO and founder of Impulsively Aware. She is a leading ADHD & Executive Function Coach, renowned for transforming challenges into strengths through personalized strategies and support, and the creator of impactful, empowering coaching experiences.
For individuals with ADHD, establishing and maintaining routines is particularly challenging due to executive dysfunction, which impairs planning, prioritizing, and task execution. The constant search for novelty and the tendency to misjudge time further complicate sticking to repetitive tasks. Despite these challenges, developing ADHD-friendly routines can significantly enhance daily functioning and quality of life by providing necessary structure and predictability while accommodating the need for spontaneity and variety.
For many adults with ADHD, executive dysfunction is the root of all evil. Imagine trying to corral a herd of hyperactive puppies; that’s your brain on ADHD. Regulating actions, emotions, and thoughts? Easier said than done. Without that self-regulation, planning and prioritizing tasks becomes a Herculean effort. Solving problems feels like solving a Rubik's Cube blindfolded. Distractions multiply like rabbits, and impulsivity reigns supreme. No wonder maintaining focus, staying organized, and avoiding emotional outbursts feels like a full-time job.
If you’re nodding vigorously because you’ve experienced these ADHD symptoms, you already know how maddening they can be. But here’s a plot twist: managing these symptoms is possible. One of the most effective ways? Routines. Yes, those boring, predictable schedules can be a game-changer for ADHD. Let’s dive into why routines matter and how you can build one that doesn’t make your brain want to rebel.
The love-hate relationship with routine
Ah, routines. For most people with ADHD, routines are both a blessing and a curse. On one hand, they provide the structure needed to navigate the chaos that often accompanies ADHD. On the other, they can feel like a straitjacket, stifling the spontaneity that our brains crave. So, what’s a person with ADHD to do?
Thriving on routine
Routines can be life-changing for people with ADHD. They offer a predictable framework that helps manage time, reduce decision fatigue, and keep us on track. With a routine, you can anticipate what’s coming next, which can be incredibly calming for an ADHD mind that’s often in overdrive.
Imagine knowing exactly when you’ll work on that important project, when you’ll take breaks, and when you’ll have time to relax. This kind of predictability can reduce anxiety and make it easier to manage daily responsibilities. Plus, routines can help build good habits that support long-term goals, like exercising regularly or maintaining a balanced diet.
Hating routine
But here’s the flip side: rigid routines can feel incredibly restrictive. The ADHD brain thrives on novelty and excitement, so doing the same thing every day can quickly lead to boredom and frustration. Sticking to a strict schedule can feel like trying to fit a square peg into a round hole.
This resistance to routine isn’t just about a preference for variety, it’s wired into the ADHD brain. Our brains are constantly seeking dopamine, the “feel-good” neurotransmitter, and routines don’t always provide the same rush of novelty and excitement that spontaneous activities do. As a result, a rigid routine can feel like a slow drain on our energy and motivation.
Flexible routines: The sweet spot
The solution? Flexible routines. Unlike the rigid schedules that work for neurotypicals, ADHD-friendly routines need to be adaptable. Think of them as guidelines rather than strict rules. Here’s why flexibility is key:
Accommodates spontaneity: A flexible routine allows for the spontaneity that the ADHD brain craves. It gives you the freedom to shift tasks around without completely derailing your day.
Reduces pressure: Knowing that your routine isn’t set in stone can reduce the pressure to stick to it perfectly. This can lower anxiety and make it easier to get back on track if you veer off course.
Adapts to energy levels: People with ADHD often experience fluctuations in energy and focus. A flexible routine can accommodate these changes, allowing you to tackle demanding tasks when you’re at your best and take it easy when your energy dips.
Encourages engagement: By incorporating variety and novelty into your routine, you’re more likely to stay engaged and motivated. This might mean rotating different types of activities or changing your environment throughout the day.
Why routines are important for ADHD
Sure, medication and therapy are fantastic, but they’re not the whole enchilada. Experts often recommend lifestyle changes, and at the top of that list is creating a routine. Why? Because an ADHD-friendly routine can provide some much-needed structure and sanity. Here’s what to take into consideration when planning:
1. Time management and time blindness
Establishing a routine can make managing your time more predictable, turning time from an abstract concept you're constantly chasing into a manageable entity. This predictability helps you better understand how long tasks take and when you can fit in other activities without your schedule imploding. Time blindness, common in those with ADHD, challenges your ability to estimate how long tasks will take and accurately sense the passage of time. It's that sneaky gremlin that makes hours vanish faster than socks in a dryer. But fear not! There are ways to wrestle this gremlin into submission, allowing you to reclaim control over your time and productivity.
Timing activities - Here’s a fun exercise—actually time your activities to see how long they take. Can’t seem to start something you dread because you think it’ll eat up 2 hours? Time it. You might find it only takes 20 minutes. Conversely, those “quick 5-minute tasks” that somehow balloon into 30 minutes? Yeah, time those too. Knowing the real duration can help you plan better and reduce procrastination induced by overwhelm because of inaccurate time estimates.
Timers and alarms - Your new best friends. Set them for everything. Need to work for 30 minutes? Timer. Need a reminder to eat? Alarm. It’s like having a personal assistant who doesn't judge your snack choices.
Visual aids - Wall calendars, planners, sticky notes—anything that gives you a visual representation of time passing. Break down your day into chunks and color-code them if you’re feeling fancy.
Micro-routines - Start small. Establish a morning routine that sets the tone for your day. Maybe it’s as simple as coffee, making your bed, a quick planning session, and a motivational dance party. Consistency is key.
External accountability - Enlist a buddy. Whether it’s a friend, family member, or a virtual assistant, having someone else aware of your schedule can provide that extra nudge you need to stay on track.
Even with all these strategies, there will be days when time slips away. It’s okay. Embrace the chaos with a sense of humor and remember that progress is not about perfection. Celebrate the small victories, laugh at the missteps, and keep moving forward.
2. Productivity boost
Routines can transform you from a master procrastinator into a productivity powerhouse. By embedding steps into your routine that align with your goals (hello, writing that novel or learning Mandarin), you’ll find yourself checking off tasks like a boss.
3. Reduced stress
A routine can turn down the volume on your stress levels. No more mental gymnastics trying to figure out what to do next. Just follow the schedule and trust that you’re tackling the important stuff.
How to build an ADHD-friendly routine
Creating a routine sounds great in theory, but the ADHD brain craves novelty like a kid craves candy. Routines can feel stifling, and distractions? Plus, motivation can be as elusive as a unicorn. So, how do you build a routine that works with your ADHD, not against it?
1. Write it down
Seeing your schedule in black and white can be grounding. Write down your daily routine and specify how much time you’ll dedicate to each task. It’s like giving your brain a roadmap.
2. Break things down into smaller chunks
Instead of writing “get ready for work,” break it down. Shower, brush teeth, pack lunch – the whole nine yards. This makes the routine less daunting and helps you avoid missing steps.
3. Don’t overbook yourself
Give yourself some wiggle room. Build in extra time for commutes, and schedule short breaks to decompress. You’re not a robot, after all.
4. Stacking habits
One of my favorite hacks is "stacking habits." Add new habits to existing routines. Need to remember your meds? Tack it onto your morning routine: wash face, brush teeth, take medication. It’s like habit piggybacking.
Tips for sticking to a routine
Setting up an ADHD-friendly routine is a fantastic start, but sticking to it? That’s another story. There will be bumps along the way, but don’t worry. Here are some tips to help you stay on track.
1. Use alarms and timers
Time management can be tricky, so let alarms and timers be your new best friends. Set alarms for task transitions and use timers to stay focused. It’s like having a personal assistant in your pocket. But hey, if you’re not a fan of auditory reminders, visual cues can be just as powerful. Sticky notes, color-coded calendars, and apps with visual alerts can keep you on track without the incessant beeping.
2. Limit distractions
Cutting out distractions is easier said than done, but it’s worth the effort. Try listening to brown noise, decluttering your workspace, or putting your phone on silent. Every little bit helps.
3. Motivate yourself with rewards
ADHD brains love dopamine, so use that to your advantage. Reward yourself for sticking to your routine. Finish your chores? Treat yourself to something fun or indulge in a favorite hobby.
4. Find ways to keep things fresh
A routine doesn’t have to be monotonous. Keep things interesting by working in different environments, listening to music or podcasts, or changing up your tasks. Variety is the spice of life, after all.
5. Use visual reminders
Sometimes, a good old-fashioned visual reminder can be just what you need. Use pictures, window markers (yes they make magic markers you can write on your windows with), a whiteboard, or even digital apps that flash reminders on your screen. Seeing what you need to do can be a gentle nudge to keep you on track.
6. Lean on accountability partners
Accountability partners can be a game-changer. Tell a friend or family member about your goals and routines and ask them to check in with you. Knowing someone else is keeping tabs can provide that extra push to stick with your plan. Plus, it's nice to have someone to share victories with – big or small.
7. Delegate when possible
Remember, you don’t have to do everything yourself. If there are tasks you can delegate, go for it. Whether it’s asking a coworker to take on a project or hiring someone to help with household chores, delegation can free up your time and reduce stress. It’s not about shirking responsibility; it’s about managing your energy and focus effectively.
8. Prioritize sleep
No routine will stick if you’re running on fumes. Make sleep a priority with a solid bedtime routine, and aim for seven to eight hours a night. Good sleep can work wonders for managing ADHD symptoms.
Conclusion
Routines might seem like the antithesis of an ADHD brain, but they can be a secret weapon for managing symptoms and improving your life. By building a structured yet flexible routine, you can boost your productivity, manage your time better, and reduce stress. Remember to keep it ADHD-friendly with small chunks, avoid overbooking, and use tools like alarms and timers. Reward yourself for sticking to it and keep things fresh to stay engaged. With these strategies, you can create a routine that helps you thrive.
Ready to transform your ADHD struggles into strengths? Take the first step towards a more organized and stress-free life. Visit my website to discover personalized coaching sessions, practical tips, and effective strategies tailored just for you. Don’t wait. Empower yourself to thrive with ADHD today!
Bari Fischer, ADHD & Executive Function Coach
As an ADHD & Executive Function Coach, Bari is dedicated to guiding individuals on a journey of self-discovery, rooted in honesty, trust, and meaningful conversations. She works closely with clients to navigate the intricate dance of life's choices and consequences, shining a light on their strengths and celebrating every achievement along the way. This path is more than just ticking off milestones; it's about stepping into the lead role of one's own life story, understanding and embracing one's unique brain wiring. With Bari, the coaching journey is an exploration of discovery, growth, and the joy found in every step forward.
