Let’s talk about routines – you know, those elusive creatures that seem to slip through our fingers faster than we can say “Where did I put my keys?” Does this sound familiar? You stumble upon a shiny new routine that promises to transform your life. “Oh, I could totally do morning yoga!” you think. “And meal prep all my lunches for the week. And clean for 30 minutes every day. My life is about to change!”
Fast forward to day three, and suddenly everything’s falling apart. By the end of the week, you can’t even remember what that routine looked like. All you’re left with is that all-too-familiar feeling of failure. If you’re a woman with ADHD, chances are you’ve found sticking to a routine really difficult. But don’t worry – it’s not you, it’s your unique brain! We’ve got a whole stack of challenges that don’t necessarily fit with your standard routine template.
Why Routines Are Tricky for ADHD Brains
- Time blindness: We might allocate 15 minutes for something that actually takes an hour (or vice versa).
- Need for novelty: We get bored quickly, and boredom feels painful.
- Energy management: Trying to do hard things when our energy is low is a recipe for disaster.
But here’s the good news: having a routine can be really useful if you have ADHD. We just need to find a way to make that routine work for our unique brains. Let’s dive in!
The Golden Rule of ADHD Routines
Remember this:Â Routines are about overall consistency, not perfection.If you’re aiming for a routine that guarantees you’ll do exactly the same thing every single day to a really high standard without fail, you’re setting yourself up for disappointment. We want progress, not perfection!
Tips for Creating Successful ADHD-Friendly Routines
1. Start Small
Don’t try to overhaul your entire day at once. Pick one small area and start there. Maybe it’s just your dinner routine – from choosing a recipe to cleaning up afterwards. Get that one part going before moving on to the next.
2. Stack Your Habits
Connect new habits to things you’re already doing automatically. Want to start journaling in the morning? Put your journal next to the coffee maker. Visual cues can be super helpful here!
3. Work with Your Energy Zones
Consider when you have the most energy during the day. Schedule tasks that require more brainpower during your high-energy times, and save the mindless tasks for when you’re feeling sluggish.
4. Set Boundaries
Often, our routines fall apart because we’re taking on tasks that don’t necessarily belong to us. Don’t be afraid to delegate or say no to things that aren’t essential.
 Different Ways to Design Your Routine
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Energy Planning Template
List three tasks for each day, plus one priority task. On high-energy days, tackle all three. On low-energy days, just focus on the priority task.
Precision Planning
Map out exact times for tasks, but be sure to review and adjust as needed. (Remember, most things take longer than 5 minutes!)
Weekly Theme Routine
Assign a theme to each day of the week (e.g., Monday for housework, Tuesday for food-related tasks). This gives structure while allowing flexibility.
Flexible Routine
List a daily task (like “eat a healthy breakfast”) along with different variations to keep things interesting and less boring.
When It All Falls Apart: The Routine Rescue Guide
Let’s face it – some days, even the best-laid plans go out the window. Here’s how to handle those moments:
- Have a version of your routine with asterisks next to the things you can ditch if needed.
- Prepare a self-affirmation to counteract negative self-talk when things go wrong.
- Practice triaging: Take a deep breath and ask yourself, “What’s the most urgent thing I need to do right now?”
Remember: Your Routine, Your Rules
ADHD routines aren’t about fitting into some rigid structure that makes you feel trapped. They’re about finding daily actions that work for you, bringing fun into your day, and accepting the unique aspects of your brain. Your routine should be a tool for self-care, compassion, and growth – not a measure of productivity or adulting skills. Keep it flexible, make it fun, and don’t be afraid to change it up regularly. So, go forth and create a routine that makes sense for your wonderfully unique ADHD brain. You’ve got this!