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If I had a dollar for every time an ADHD client told me that they wanted to create routines but couldn’t stick with them because of their ADHD, I would be at least $40 richer 🙂
The common belief is that routines are impossible for individuals with ADHD to implement. But I’m going to challenge this notion and share some actionable strategies for you to find the best routines for you, and also make them stick.
Understanding the Challenges
I agree that ADHD presents unique challenges when it comes to building and sticking to routines. That’s due in large part to the issue of consistency, which can be particularly difficult for individuals with ADHD, leading to a sense of frustration and self-doubt. However, it is important to recognize that the issue is not entirely related to consistency. It also has to do with unrealistic expectations and attempting to incorporate too many unnatural behaviors at once.
Aligning Expectations with Reality
Often, individuals with ADHD try to adopt routines that are not aligned with their natural tendencies and preferences. They may look to social media or influencers for guidance, only to find that these routines do not work for them in the long run. The key to success lies in understanding that the best routine for an individual with ADHD will never be found on YouTube or Instagram. It must come from within, tailored to their unique needs, lifestyle, and brain.
Optimize for What Matters Most
To create a routine that will truly serve you, it is crucial to identify what you are optimizing for. Consider what is most important to you in a specific area of your life, whether it’s time management, sleep, or weight loss. Align your routine with your values and prioritize what truly matters to you. This intrinsic motivation will increase the likelihood of sticking to the routine.
Reducing Friction Points
Friction points are obstacles or challenges that hinder the implementation of a routine. Identifying and addressing these friction points is key to building effective routines. For example, if getting up early in the morning is difficult, focus on improving your nighttime routine to ensure sufficient sleep and make waking up easier. Similarly, if meal planning is a struggle, explore options such as meal delivery services or meal prepping with friends to reduce the friction around cooking.
Start Small and Build Momentum
One common mistake individuals with ADHD make is trying to adopt too many new behaviors at once. Instead, focus on small, manageable changes. By gradually incorporating new habits into your routine and building momentum, you increase the likelihood of long-term success. Remember, it’s not about doing what everyone else is doing but finding what works best for you.
Trusting Your Intuition
ADHDers often struggle with self-trust and tend to rely on external influences for guidance. However, it is essential to listen to your intuition and make choices that align with your values and preferences. The best routines and systems are the ones that come from within. Trust yourself and know that you have the ability to create routines that work for you.
Key Takeaways
- Align your routines with your values and what truly matters to you.
- Identify and reduce friction points that hinder routine implementation.
- Start with small changes and gradually build momentum.
- Trust your intuition and make choices that align with your preferences.
- Focus on what works for you, rather than trying to fit into societal norms or expectations.
By following these actionable strategies and embracing your unique needs as an individual with ADHD, you can build effective routines that support your goals and enhance your overall well-being.
At the end of the day, building routines as an ADHDer is not impossible; it just requires a tailored approach that considers your strengths, challenges, and personal preferences. With patience, self-compassion, and an understanding of what truly works for you, you can create routines that bring structure, productivity, and fulfillment to your life.
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