If you have ADHD, establishing a routine can be a powerful tool to help manage symptoms, increase productivity, and enhance your overall well-being.
Alongside medication and therapy, developing consistent habits like a daily routine can make life more manageable. This has become even more important during the COVID-19 pandemic, which disrupted many people’s usual schedules and kept us homebound.
For those with ADHD, staying organized and focused can be particularly difficult. Having a routine tailored to your needs can provide structure and support.
Of course, building and maintaining a routine isn’t always easy. The key is to develop habits that feel natural and effortless, rather than burdensome.
Creating an effective routine requires time, patience, and personalization. To help you on this journey, here are nine practical tips to get you started.
1) Create a schedule ahead of time
Before you head into a busy day, write out what you need to accomplish. Prioritize high-focus tasks earlier when your attention is stronger, and save simpler tasks for later when energy dips. Block off more time than you think you need and keep your schedule visible to help stay on track.
2) Break large projects into bite-sized tasks
Big projects can feel overwhelming. Break them down into smaller, manageable steps and set small goals every 25 minutes. Checking off completed tasks provides a mini reward and makes the to-do list less daunting.
3) Keep it simple
Avoid overcomplicating your routine. Don’t add unnecessary steps just to be perfect. Find the easiest way to get tasks done and check them off your list.
4) Stay on track using timers
Use timers or alarms on your phone or watch to remind you when it’s time to switch tasks. These periodic nudges help you refocus and keep to your schedule.
5) Build your routine over time
Developing habits takes patience. Start with one small task, like washing dishes daily, and once consistent, add another. This gradual build-up makes routines feel natural over time.
6) Separate your work and relaxation spaces
Avoid working in places meant for rest, like your bed. Keeping work and relaxation areas separate helps boost productivity and reduces stress during downtime.
7) Set aside time for self-care
Make time for activities that bring joy and calm your mind. Prioritize physical health with regular meals and exercise, which can improve ADHD symptoms and mental well-being.
8) Include sleep in your plans
Many adults with ADHD face sleep issues. Establish bedtime routines and stick to consistent sleep and wake times, even on weekends, to improve mood and daily functioning.
9) Don’t get discouraged if you “mess up”
It’s normal to stray from your routine sometimes. If your routine isn’t working, try new strategies until you find the right fit. Celebrate every small success and keep moving forward.
Let’s recap:
Living with ADHD can make focusing, completing tasks, and managing time challenging. Creating and sticking to a routine can help manage these symptoms effectively. With many routines disrupted by the pandemic, building your own structure is more important than ever. Your routine will evolve as your needs and circumstances change, so be flexible and adjust as needed. If you think you may have ADHD, consider taking a screening test or consulting a mental health professional for support.
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