If you have ADHD, you’ve probably tried countless productivity systems that worked for a week and then fell apart. That’s not a personal failure — it’s because most advice isn’t designed for how your brain works.
Why Traditional Routines Often Fail
ADHD brains crave novelty and struggle with consistency. What feels motivating on Monday can feel impossibly boring by Friday. Add in time blindness, working memory challenges, and difficulty with transitions, and it’s no wonder standard routines don’t stick.
Principles That Actually Help
Make It Visible
Out of sight, out of mind is especially true with ADHD.
- Use visual reminders and lists in places you’ll actually see
- Set multiple alarms and calendar alerts
- Keep important items in obvious locations
Reduce Friction
Every extra step is a barrier. Make tasks as easy as possible.
- Lay out clothes the night before
- Keep medications by your toothbrush
- Prepare bags and materials ahead of time
Build in Flexibility
Rigid routines often backfire. Instead:
- Have “good enough” versions of tasks for low-energy days
- Allow yourself to swap activities within timeblocks
- Focus on anchors (key activities) rather than minute-by-minute schedules
Use Body Doubling
Having someone present (even virtually) can help you focus.
- Work alongside a friend
- Join virtual coworking sessions
- Even having a pet nearby can help
Leverage Interest
ADHD brains are interest-driven, not importance-driven.
- Gamify boring tasks
- Pair unpleasant tasks with something enjoyable
- Find ways to make routine tasks novel
Sample ADHD-Friendly Morning Routine
Anchor 1: Wake up signal
- Alarm across the room so you have to get up
- Immediately put on shoes (signals “active mode”)
Anchor 2: Basic needs
- Bathroom, water, medication
- Keep these items together to reduce decisions
Anchor 3: Movement
- Even 5 minutes of stretching or walking
- Gets blood flowing and helps with focus
Anchor 4: One priority task
- Before checking phone or email
- Just one thing to create momentum
When Things Fall Apart
They will. And that’s okay.
- Notice without judgment
- Start again from wherever you are
- Adjust the routine if it’s consistently not working
- Celebrate small wins
Getting Support
If routines remain a major struggle despite trying these strategies, consider:
- Working with an ADHD coach
- Medication adjustments with your provider
- Therapy focused on executive function skills
Your brain works differently. That’s not a flaw — it just means you need different strategies.