10 Powerful Tips to Create a Daily Routine For ADHD Adults

I won’t lie; there have been days when I woke up feeling lazy and lethargic, not wanting to do anything, and there have been days when I woke up with millions of ideas and thoughts, working up to get my day started. On those days, starting my morning feels bunched up like a ball of tangled yarn. My phone keeps pinging new notifications, work calls never seem to end, and I end up forgetting half of my designated tasks.

Has it ever happened to you? If you’re nodding your head as you read this, then know that it might be just a simple case of forgetfulness and new dad/mom brain, or it could be your daily routine as an ADHD adult.

While thinking about ADHD might bring up images of hyperactive children, let’s not forget that adults, too, live and grapple with this neurodevelopmental condition. This constant struggle with inattention, impulsivity, and hyperactivity can wreak havoc on your daily routines, making it harder for you to finish the simplest of tasks.

But, here’s the good news! With a more practical and strategic approach, you can build a daily routine as an ADHD adult that can help you reclaim control and move through those days with ease.

ADHD Is So Much More Than What It Seems…

ADHD isn’t a simple matter of being easily distracted or being hyperactive. It’s a complex neurodevelopmental condition that can cause issues with executive functioning such as planning, organizing, focusing, and impulse control.

These can manifest in different ways in symptoms such as;

• Inattention: Difficulty focusing on tasks, getting easily distracted, and making careless mistakes
• Hyperactivity: Having excessive physical restlessness, fidgeting, and feeling almost always ready to go
• Impulsivity: Acting without thinking about the consequences of one’s actions or blurting out thoughts without care of interruption

How ADHD Can Disrupt Daily Routines

More often than not, the way ADHD shows itself in daily life is through disruption in one’s daily routines. From trouble getting out the door on time to managing your tasks, ADHD challenges almost every aspect of your morning, afternoon, and even bedtime routine.

Here’s a glimpse into how ADHD can disrupt your daily routine;

• You might lose your keys, forget your documents, and struggle to stay focused when getting ready
• You might have trouble starting and staying focused on your work or studies, and completing tasks might seem an uphill battle
• You might experience a distorted sense of time and underestimate the time it takes you to complete tasks, leading to missed deadlines or feeling overwhelmed
• You might feel frustrated with your unfinished work, missed appointments, and chronic struggle to stay organized

So, how can you make sure these challenges don’t disrupt your daily routine as an ADHD adult? Let’s take a look at some practical tips!

Tips To Create a Daily Routine For ADHD Adults

Creating a daily routine as an ADHD adult can be a game-changer for you. Here are 10 powerful tips to get you started;

1. Start Small, Go Big Gradually

Try not to overwhelm yourself with an overly motivational and ambitious routine from the beginning. Go small; make manageable changes to your routine, such as setting a consistent wake-up time or starting a 5-minute meditation in the morning. As you get comfortable with the small changes, add more to your routine.

2. Don’t Forgo Sleep

Try to get at least 7–8 hours of sleep – quality sleep, mind you – each night. A consistent sleep schedule can help you regulate your mood, focus, and energy throughout the day. We often underestimate the power of sleep on our well-being, so do not forgo this important thing!

Also read: 12 Best Sleep Meditation Apps 

3. Have a Morning Ritual

Instead of hitting the snooze button and scrambling to get ready for the day, have a calming morning routine. This could include doing some light exercises, spending time outdoors, or simply enjoying a quiet breakfast with some calming tea mix.

4. Create a Schedule

Another thing you can do to create a daily routine as an ADHD adult is to make a schedule. Break down your tasks into small and manageable ones. Don’t hesitate to use a digital planner or a to-do list app to schedule specific times for each task you tackle. Factor in a realistic timeframe and incorporate short breaks in between to prevent burnout.

5. Minimize Distractions

Having a daily routine for ADHD adults means having the means to minimize distractions. You can do this by finding a quiet workspace free from distractions and clutter. If you can, you can also use noise-canceling headphones or apps that block websites or media notifications.

6. Stay Simple

I know how tempting it is to make a detailed schedule and routine to follow, but know that over-detailing simple things can just cause you to feel irritated and frustrated. Don’t add things to your schedule that are not necessary. Stay simple. If you can do it, then do it. If not, then leave it.

7. Add Reward Points

Positive reinforcement can be a good motivator. Celebrate completing your tasks or achieving your daily goals by treating yourself either with a good takeout meal or an activity you enjoy. This can help solidify your habits and keep you motivated all day long.

8. Exercise As Much As You Can

Regular exercise is a cornerstone of ADHD management. Physical activity can help improve focus, reduce stress, and boost your overall well-being. You can find some exercises that help you enjoy your time – whether it’s a brisk walk, joining a gym, or dancing to your favorite tunes.

Also Read: Effective Time Management Strategies For People With ADHD

9. Set Time For Yourself

In the middle of it all, add some self-care to your daily routine as well. As an ADHD adult, you might feel out of sorts on most days, so make sure you rest and recharge. Self-care might mean something as simple as taking some alone time for yourself, or it might mean engaging in an elaborate bedtime routine. Whatever rows your boat – just make sure you take care of yourself.

10. Mostly, Seek Support

When it comes to asking for help, don’t hesitate to ask. Talk to a therapist who specializes in treating ADHD. If you don’t find that comfortable, then you can join a support group where you can connect with others who understand your challenges. Just know that help is there for you, all you have to do is ask.

Wrap Up…

Building a daily routine for ADHD adults might be a time-consuming and effortful task. There will be days when you face setbacks, but don’t be discouraged. Celebrate your successes, be patient with yourself, and focus on taking one thing at a time.

Living with ADHD can be a challenge in itself, but it doesn’t have to define you. Know your condition, understand the symptoms, and create a daily routine that suits your lifestyle, and meets your needs. With the right support and tips, you can overcome your struggles.

Hopefully, this blog will help you find some relatable tips to help you create your daily routine as an ADHD adult. Let us know if we helped you in the comments below. Feel free to share your tips and thoughts with us in the section below, too!

Until next time, take care!

Next Read: 

• “Why Is My ADHD So Bad Today?” | Coping Tips For Better Days
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