How to Create Routines That Actually Stick (Even If You Have ADHD)

If you’ve ever created a perfectly colour-coded schedule—only to abandon it a few days later—you’re not alone. For many people with ADHD, routines sound great in theory… but feel impossible in practice.

Maybe you’ve told yourself you’re just lazy or lack discipline. But the truth is, your brain simply works differently. You don’t need stricter rules—you need a routine that works with your brain, not against it.

Why Traditional Routines Don’t Work for ADHD Brains

People with ADHD often struggle with executive function—the mental skills that help you plan, prioritize, and follow through. That means rigid routines, long to-do lists, and high-pressure systems can backfire fast.

Here’s what gets in the way:

• All-or-nothing thinking: 

  Missing one day can make it feel like you’ve failed the whole routine.

  
  

• Low dopamine: 

  The ADHD brain craves novelty, so repetitive tasks can feel unbearable.

  
  

• Overwhelm: 

  Too many steps or too much structure can lead to avoidance.

  
  

• Time blindness:

  It's hard to track how long tasks take or even remember what time it is.

But that doesn’t mean you can’t have routines—it just means they need to be ADHD-friendly.

Signs You Need a Different Kind of Routine

• You feel resistant or panicked when you try to stick to a schedule

• You start strong but burn out quickly

• You either over-plan or avoid planning completely

• You feel shame around being “inconsistent”

• You need high urgency or chaos to start anything

How to Build Routines That Actually Work for You

1. Keep It Stupid-Simple

One or two steps are better than ten. Instead of aiming for the perfect morning routine, try: “Brush teeth, drink water.” Success builds momentum.

2. Make It Visual and External

Use visual cues, sticky notes, or timers to support your memory. Out of sight = out of mind is real.

3. Build In Flexibility

Rigid routines often crumble with one disruption. Try “menu-style” routines: a short list of 2–3 options for each time of day that you can choose from.

4. Start with What Feels Good

If something feels punishing, it won’t last. Build in tasks that spark dopamine, like music, movement, or novelty.

5. Use Anchors

Pair your new habit with something you already do. Example: After I pour my coffee, I take my meds.

6. Drop the Perfectionism

Missing a day doesn’t mean you failed. Routines are tools, not tests. You can always come back to them.

What ADHD-Friendly Routines Actually Look Like

• A 2-step morning flow that changes with your energy

• A weekly planning session with snacks and background noise

• A flexible work routine with built-in “fidget” or movement breaks

• A post-work “shutdown ritual” with music, lights, or stretching

Your routine doesn’t have to look impressive. It just has to work for you.

Ready to Stop Fighting Your Brain?

If you’re tired of shame spirals, failed routines, and burnout, it’s time to try something new. You deserve systems that support your life, not ones that exhaust you.

Book a free consultation today and let’s build routines that honour your ADHD brain, your energy, and your real life.