Troubleshooting Daily Routines for ADHD Brains: Tips on Sticking to a Routine

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ADHD often interferes with daily routines which can be immensely frustrating. The paradox about ADHD is that habitual behaviors assist in managing it while the symptoms and difficulties with executive function complicate the establishment and maintenance of these routines. Additionally, the perfectionism and all-or-nothing mentality frequently associated with ADHD can derail the best of intentions.

The key point: Routines should be simplifying your life, not making it more complex. This guide serves as an aid to understanding why routines fail and how to create and adhere to a routine that is conducive to your lifestyle.

The allure of novelty and spontaneity for ADHD brains pose as enemies of routine. The predictability and stability of a routine, in turn, can make following it feel dull and tedious.

Routines are often linked with rigidness, constraints, and a lack of freedom by many people with ADHD. But in reality, a good routine typifies the complete opposite of these characteristics.

Self-imposed pressure to design the ideal routine – one that solves all your difficulties and makes the best of your day– is the leading cause of routine failures. There are numerous manifestations of routine overwhelm.

Please remember that routines are intended to be adhered to, but they don’t require flawlessness – this is a challenge for many individuals with ADHD. Unwittingly, after constant criticisms and judgements due to your neurodivergence, you might have developed unrealistic perfectionist tendencies that hinder you to let go of the natural complications of daily life.

To prevent routine overwhelm and perfectionism:

You have well-meaning plans to stick to a routine, but distractions and interruptions –from phone notifications to unexpected traffic delays– can disrupt your intentions. Maybe ADHD symptoms, like difficulty focusing or hyperfocus, also mess up your routines.

Merely comprehending the significance of a routine may not be enough to ensure commitment. Turning intention into action remains a central quandary of ADHD – which is why some refer to ADHD as a performance disorder.

ADHD brains are inclined towards the present and often disregard the future. This could explain your so-called “lack of motivation” to adhere to a routine. The advantages of a routine may seem too remote to stimulate present actions.

The material for this article was partially sourced from the ADDitude ADHD Real-Time Support Group session titled, “Setting Up Routines for Adults with ADHD” featuring Sharon Saline, Psy, D., which was live on Facebook Live on October 7, 2022. Live support group sessions usually occur most Fridays at 4 p.m. ET.

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