How to Build a Routine When You Have ADHD (and Nothing Has Stuck Before)
Let’s be honest: if you’ve got ADHD, you've probably downloaded more planner apps than you can count — and still ended up eating crisps in bed wondering why it’s so hard to do basic life admin.
It’s not laziness. It’s not a lack of discipline. It’s a mismatch between how your brain functions and how most routines are designed.
So let’s talk about how to build a routine that works with your ADHD, not against it — gently, realistically, and without guilt.
🌀 Why Traditional Routines Don’t Stick
Most routines rely on:
Consistency (which ADHD brains struggle with)
Linear thinking (we tend to think in spirals, not straight lines)
Punishment for ‘failure’ (we need flexibility, not shame)
So if you’ve tried and “failed” at routines 17 times this year? You’re not broken. The system is.
🌿 Step 1: Start With How You Want to Feel
Instead of forcing a perfect productivity schedule, ask yourself:
“How do I want my morning to feel?”
Maybe it’s calm. Maybe it’s energised. Maybe it’s just not rushed.
Use that as your anchor. Structure should support your energy — not steamroll it.
🧩 Step 2: Use Routine Anchors, Not Timetables
Instead of planning by the clock, try anchors like:
“After I make coffee, I’ll check my planner.”
“Once I get home, I’ll plug in my phone and put on soft music.”
This method — called habit stacking — links new habits to things you already do. No 6am bootcamp required.
✍️ Step 3: Make It Visual (and Visible)
ADHD brains love stimulation and need visual cues. Try:
Wall planners or post-it prompts
Colour-coded zones
Our free Routine Builder Worksheet to sketch it all out
🔁 Step 4: Expect Reset Days
Here’s your permission slip: you’re allowed to start over. Every day, if needed.
No routine is perfect. Especially not for neurodivergent brains.
Build routines that can flex — and include resets as part of the rhythm.
💡 Real Talk: It’s Not About Perfection
You don’t need a Pinterest routine. You need one that gives you room to breathe.
Start small. Add one anchor. Build gently.
If you need support, tools, or just a reminder that your brain is doing its best — we’ve got a free ADHD Starter Toolkit with planners, dopamine prompts, and more. Grab it here.
You deserve systems that feel like support, not self-judgement.
