An ADHD-friendly routine is a flexible, simple system designed to help you manage daily tasks without feeling overwhelmed. For me, it meant creating a structure that worked with my ADHD brain instead of against it. It’s not about rigid schedules; it’s about progress and balance
Let me share how I built a routine that finally stuck and helped me feel more in control.
For years, I struggled with routines. I’d start the week strong with a detailed plan, only to fall off track by Wednesday. It was frustrating and left me feeling like I was constantly playing catch-up. Then, I realized the problem wasn’t me—it was the routines I was trying to follow. They weren’t ADHD-friendly.
Once I shifted my approach, everything changed. Now, my routine is my safety net, not a source of stress. Here’s how I made it work.
1. Start Small and Build Slowly
Instead of overhauling my entire day, I started with one or two small habits. For example, I committed to making my bed every morning and doing a quick kitchen reset each night. Once those became second nature, I added more.
Quick Tip: Pick one task that will make your day feel smoother and start there.
2. Make It Visual
I use a simple whiteboard in my kitchen to outline my daily tasks. Seeing my routine laid out helps keep it top of mind and reduces the mental load of remembering everything.
Pro Tip: Add colorful markers or stickers to make your routine more engaging and ADHD-friendly.
3. Set Timers to Stay on Track
Time blindness used to derail my mornings. Now, I set timers for key parts of my routine, like getting dressed or prepping breakfast. It keeps me moving without feeling rushed.
Why It Works: Timers provide a gentle nudge and help ADHD brains transition between tasks.
4. Build in Flexibility
Rigid schedules never worked for me. Instead, I created a loose framework for my day. For example, mornings are for self-care and breakfast, afternoons are for errands or work, and evenings are for family time.
Encouragement: It’s okay if your routine shifts day to day. Flexibility is key.
5. Pair Tasks with Rewards
ADHD brains thrive on positive reinforcement. I’ll reward myself with a coffee break or a few minutes of scrolling social media after completing a task. These little motivators keep me going.
Example: Finish tidying the living room, then treat yourself to an episode of your favorite show.
6. Involve the Family
Routines are easier to stick to when everyone’s on board. I involve my kids by giving them small responsibilities, like tidying their toys before dinner or setting the table.
Pro Tip: Turn it into a game to make it fun for everyone.
7. Adjust and Reassess
What works today might not work next month, and that’s okay. I review my routine regularly and tweak it as needed to fit my current season of life.
Encouragement: Give yourself grace as you figure out what works. Routines are meant to evolve.
An ADHD-friendly routine isn’t about perfection; it’s about creating a system that supports you. By starting small, staying flexible, and celebrating your progress, you can build a routine that works for your unique brain and busy life.
You’ve got this, mama. Remember, every step forward counts!
Want your own ADHD-friendly routine? Join the Clutter Cure Club and get access to my weekly cleaning and organizing plans. Join a community of other moms like you who are working to stay organized.Share your biggest routine challenge in the comments—I’d love to help you tackle it!
