How to Build Routines That Actually Work for Your ADHD Brain

How to Build Routines That Actually Work for Your ADHD Brain

Do routines and ADHD feel like oil and water to you? You’re not alone. For many adults with ADHD, the word “routine” conjures up images of rigid schedules and never-ending checklists that they will never, ever stick to. But what if I told you routines don’t have to feel like a soul-sucking list of things to do? Instead, they can be your secret weapon for less chaos, better focus, and a more grounded day.

In this post, we’re breaking down what routines really are, why traditional routines fail for ADHD brains, and how you can create ADHD-friendly routines that fit your life (not someone else’s Pinterest board).

Why Traditional Routines Fail for ADHD Brains

Most routine advice is built for neurotypical brains —those that thrive on structure, consistency, and a sense of obligation. ADHD brains? We’re wired differently.

  • Interest-Based Nervous System: ADHDers need novelty, urgency, or personal meaning to stay motivated. A dull routine without dopamine? Forget it.
  • Perfectionism & Rejection Sensitivity: If a routine isn’t done “perfectly,” it can trigger feelings of failure and the urge to give up entirely.
  • Rigid Expectations: Traditional routines don’t account for ADHD energy shifts, hyperfocus, or, let’s be honest, the occasional three-hour deep dive into emu videos.

Prefer to listen to my podcast on this topic? Check it out here:

Here’s the truth: you’re not the problem. The routines were. It’s time to flip the script.

Reframing Routines: Empowerment, Not Restriction

Let’s toss out the idea that routines are about control or perfection. Instead, think of them as acts of self-care — a way to make your life easier.

Imagine creating routines that work for your ADHD brain, not against it. These routines aren’t about doing everything, every day, perfectly. They’re about creating small anchor points that reduce chaos and give you back some control.

Why Progress Matters So Much More Than Perfection

Let’s say you planned to follow a full-blown morning routine this week: wake up early, drink water, journal, exercise, and maybe even make a balanced breakfast. But life happened — ADHD happened — and you only managed to get through half of it.

You totally failed, right?

(That was a trick question. the answer is NO, you totally didn’t).

Why? Let’s do the math:

Say you want to form healthier habits, so the routine you want to implement is drinking 2 glasses of water every morning, eating a healthy breakfast, then taking a 30 minute walk.

Those are 3 very specific steps towards a goal. If you do that 7 days a week, you get a weekly total of 21 steps towards your goal each week.

With me so far?

But what if, on an average week, you only get 2 of those things done and only for 5 days a week. 2 steps of the routine multiplied by 5 days doing it — that’s still 10 steps you took towards your goals in this hypothetical week.

If you do this for a whole year, you will have taken 520 steps towards your goals. Now, is there any universe where you can imagine that you won’t be better off in a year if you’ve taken 520 steps towards a goal?

What Makes a Routine ADHD-Friendly?

OK if you’re still reading at this point, I’ll assume you’re at least vaguely convinced that you might need to rethink routines. So next, let’s talk about how to design routines that fit your brain:

1. Flexible Structure, Not Rigid Rules

ADHD-friendly routines bend to fit your life. Instead of scheduling every minute, focus on anchor points.

Example: Replace “Workout every day at 6 PM” with “Move your body after work for at least 10 minutes.”

    2. Anchor to Existing Habits

    Attach new routines to habits you already have. This is called habit stacking.

    Example: Put your medication bottle on top of your phone so you take it before you scroll in the morning.

    3. Use Visual & External Cues

    Keep your routines visible to avoid forgetting them.

    Example: Use sticky notes, habit trackers, or alarms with playful labels.

    4. Start Small (Like… Really Small)

    Shrink your routines to make them manageable.

    Example: Instead of journaling for 30 minutes, start with one sentence a day.

    5. Make It Dopamine-Friendly

    Infuse fun, novelty, or rewards into your routine to keep your brain engaged.

    Example: Play your favorite playlist while tidying up or use a gamified app to track progress.

    How to Start When Routines Feel Overwhelming

    Getting started with routines that fit your life can feel like untangling a massive ball of yarn. Here’s some tips on how to simplify:

    Identify Your Pain Points: Where do you feel most overwhelmed during the day? Focus your routine there.

    Choose One Anchor: Pick one reliable action (like making coffee) and attach a small routine to it.

    Build a Micro-Routine: Start with just 1–2 tiny steps. For example:

    • Anchor: Making coffee.
    • Step 1: Take meds.
    • Step 2: Review your top 3 priorities for the day.

    Experiment and Adjust: Think of routines as experiments. If something doesn’t work, tweak it until it does. Extra points for cackling like a mad scientist while you do so.

    Ready to Start?

    Routines don’t have to feel impossible. By keeping them flexible, anchored, and ADHD-friendly, you can create systems that reduce chaos and make life easier.

    Need help getting started? Download my free ADHD Routine Starter Kit with templates and a 4-week habit tracker to help you build routines that actually work for your life.

    What’s one small routine you’ll try this week? Email me at kim@levelupmyadhd.com — I’d love to celebrate with you!