By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Managing ADHD doesn’t mean you have to conform to rigid routines that feel impossible to follow. In fact, ADHD brains thrive on flexibility, stimulation, and variety. With the right strategies, you can create a routine that works with your brain, not against it. Let’s dive into 10 evidence-based ways to build a sustainable, ADHD-friendly routine.
1. Start Your Day with Movement
Physical activity is a powerful way to boost focus and energy. Exercise increases dopamine and norepinephrine levels, which are often low in ADHD brains (Volkow et al., 2009).
Try This: Start your morning with a 10-minute walk, yoga session, or dance party. Even light movement primes your brain for the day ahead.
2. Use a Morning Checklist
ADHD brains often struggle with executive function, making it easy to forget key morning tasks. A visual checklist can keep you on track.
Try This: Create a step-by-step guide for your morning (e.g., brush teeth, make coffee, pack bag) and keep it visible. Apps like Todoist can help, too.
3. Time-Block Your Day
Time blindness—losing track of time—is a common ADHD challenge. Breaking your day into structured blocks can help manage time effectively (Barkley, 2021).
Try This: Use a planner or digital tool to assign time slots for work, breaks, and personal tasks. Stick to shorter blocks (e.g., 25 minutes of work, 5 minutes of rest).
4. Build in Mini-Reset Breaks
ADHD brains fatigue faster, especially when focusing on one task for too long. Short breaks can re-energize you and improve productivity (Knouse et al., 2017).
Try This: Schedule a 5-minute reset every hour. Use the time to stretch, drink water, or take a few deep breaths.
5. Prioritize Protein at Meals
Skipping meals or eating carb-heavy foods can lead to energy crashes and worsen ADHD symptoms. Protein helps regulate dopamine levels and maintain focus (Arnsten, 2009).
Try This: Start your day with a protein-rich breakfast like eggs, yogurt, or a smoothie with protein powder.
6. Use Stimulating Activities Before Bed
Recent research suggests that ADHD brains benefit from stimulation before bedtime, which can paradoxically help them wind down (Corkum et al., 2011).
Try This: Engage in a low-pressure stimulating activity, such as playing a strategy-based video game, doodling, or reading an engaging book. Avoid overstimulating activities like scrolling on your phone.
7. Create a “Buffer Zone” Before Sleep
ADHD brains need time to transition from high energy to rest mode. Establishing a buffer zone signals your body it’s time to unwind.
Try This: 30 minutes before bed, switch to calming activities like listening to a podcast, journaling, or stretching.
8. Use Alarms and Timers
External cues help ADHD brains stay on track. Alarms and timers can be your best friend for sticking to routines.
Try This: Set reminders for transitions, such as leaving for work or starting a task. Use apps like Focus Keeper or a simple kitchen timer.
9. Create a Nightly “Dump List”
Racing thoughts often keep ADHDers awake. Offloading them onto paper clears your mind and reduces mental clutter (Mitchell et al., 2013).
Try This: Before bed, jot down tasks, worries, or ideas in a notebook. This helps you release them until the next day.
10. Celebrate Small Wins
ADHD brains thrive on positive reinforcement. Recognizing even small accomplishments keeps you motivated and builds consistency (Safren et al., 2005).
Try This: End your day by reflecting on three things you achieved. This could be as simple as “I completed one work task” or “I went for a walk.”
Final Thoughts
Building a healthy routine with ADHD doesn’t mean you have to overhaul your life overnight. Start with small, manageable changes that fit your lifestyle and build from there. Remember, it’s about finding what works for you and celebrating progress along the way.
With these 10 tips, you can create a routine that honors your ADHD brain’s needs and helps you thrive.
References
Arnsten, A. F. (2009). The emerging neurobiology of ADHD: The key role of the prefrontal association cortex. Journal of Pediatrics, 154(5), I-S43-S50.
Barkley, R. A. (2021). Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships. Guilford Press.
Corkum, P., et al. (2011). Sleep and ADHD: An evidence-based guide to assessment and treatment. Behavior Therapy, 42(4), 622-634.
Knouse, L. E., et al. (2017). Strategies for managing ADHD symptoms through structured routines. Clinical Psychology Review, 58, 14-25.
Mitchell, J. T., et al. (2013). Mindfulness in ADHD: Implications for improving attention and emotion regulation. Journal of Attention Disorders, 17(4), 371-385.
Safren, S. A., et al. (2005). Cognitive-behavioral approaches to ADHD. Behavior Therapy, 36(1), 49-55.
Volkow, N. D., et al. (2009). ADHD and dopamine regulation. Biological Psychiatry, 67(7), 555-562.
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