Having a routine may reduce stress and ADHD symptoms. Strategies such as breaking up larger tasks and organizing important documents can help you maintain a routine.
Attention deficit hyperactivity disorder (ADHD) can look different from person to person. But if you have ADHD, you may have difficulty establishing and maintaining a routine.
Having the structure of a routine may be beneficial.
In a small 2019 study involving 23 women with ADHD, one group took part in a 7-week intervention that included routine establishment and time management, while the other group did not. The intervention group reported reductions in perceived stress and ADHD symptoms and increased satisfaction with everyday tasks.
Here are a few steps you might consider taking to get started. But keep in mind that an effective routine will vary from person to person, and it may take some trial and error to find what works for you.
Laying out the structure of your day at the beginning can help you stay organized and on track.
Plan to complete your highest priority tasks earlier in the day. For later in the day, plan tasks that take lower priority.
It can also be helpful to estimate the time each task will take to complete. Try to give yourself more time than you think you’ll need to complete each one. This can help you manage your stress levels and give you flexibility in case something unexpected comes up.
Creating personal deadlines in advance of your real deadlines can give you even more flexibility.
You may benefit from writing down your tasks and having them visible. This list can include work tasks, chores, appointments, social events, and anything else you need to complete on a given day.
Consider using a whiteboard that hangs above your desk so it will be in your line of sight most of the time. Before moving to another location, you can take a picture of the whiteboard with your phone so you have it with you. Or you can use a portable whiteboard.
If you frequently change locations, you might want to opt for a planner instead.
If you prefer to keep track of your tasks digitally, you can use a master list or a spreadsheet. With a spreadsheet, you can set filter views to show only specific items, such as tasks in a certain category or tasks that need to be completed on a certain day.
You might also be able to set the application you use for planning to open immediately when you turn on your device.
If you keep a physical list, setting it as your phone or computer background will ensure that it’s the first thing you see when you turn on the device.
To help large tasks feel more manageable, break them into several smaller subtasks.
Instead of viewing one project as one task, try separating the different elements. For example, creating an outline can be one step of the project, and you can mark it as complete when you’re finished.
This may seem trivial, but it can help you stay motivated to make progress on large tasks.
If you have ADHD, taking breaks from completing tasks altogether is also important — it can help you decompress and prevent you from feeling burned out.
It’s important to have all your necessary documents in one place to ensure a structured day. This can reduce potential distractions that may occur if you have to take additional time to find them.
Color-coding or using a labeling system can also help you make sure you know where everything is. You might opt to keep all your important identification documents in one drawer so you know where to look when you have an appointment that requires them.
Additionally, you can have certain types of emails, such as bills or confirmations, go to different inboxes so that you know where to look when you need to find a particular form or piece of communication.
If possible, you may benefit from doing certain tasks at the same time every day.
For example, if you have ADHD, waking up in the morning may be difficult. To make it a bit easier and to make sure you’re well rested, try to go to bed and wake up at the same times every day.
You might also benefit from having meals at the same time every day.
Even if you have a list, having a second way of reminding yourself can help you stay on track.
If you need them, consider using alarms or a time-based reminder system to help you remember what you need to get done. These will pop up as notifications at the times you choose and can serve as a backup for the list or schedule you may have already planned out.
It can be overwhelming — and unrealistic — to go from not having a routine to mapping out everything at once.
Start slowly. For example, if you would find it helpful to have a cleaner room, you could start by committing to washing and putting away your laundry. Once you can manage that task, you can add another, and so on.
Your timeline may look different from someone else’s, and that’s OK. Each person is different, and progress may not be linear. If a certain task doesn’t get done, don’t be hard on yourself. There’s plenty of time to try again.
Consider occupational therapy
Occupational therapists can help you with the tasks above and provide personalized advice and support. They can also share resources and recommend assistive devices that may help you establish and maintain a routine.
Learn more about occupational therapy for ADHD.
If you have ADHD, creating a routine may be beneficial to you. Research has found that routine and time management may reduce stress and ADHD symptoms.
To maintain a routine, you might want to try strategies such as keeping tasks visible, setting reminders, and giving yourself grace if you “mess up.”
Each person’s ADHD experience is different, and you might find that these tips are not right for you. That’s perfectly OK. It may take some time for you to figure out what will work for you.