Ever feel like sticking to a routine is like trying to fit a square peg into a round hole? You’re not alone. Traditional routines often clash with the ADHD brain’s natural rhythms, making them hard to maintain. But don’t worry—there are alternative strategies that can work for you.
Why Traditional Routines Don’t Stick
ADHD brains thrive on novelty and can struggle with rigid structures. The conventional “same time, same way” approach might feel restrictive, leading to frustration and abandonment of the routine.
Non-Traditional Strategies That Work
- Flexible Frameworks
- What it is: Instead of scheduling tasks for exact times, assign them general time blocks (e.g., morning, afternoon).
- Why it works: This approach provides structure without rigidity, accommodating the spontaneous nature of ADHD.
- Habit Stacking
- What it is: Attach a new habit to an existing one. For example, if you always have coffee in the morning, use that time to review your daily tasks.
- Why it works: Linking new habits to established ones makes them easier to remember and integrate into your day*.
- Visual Reminders
- What it is: Use color-coded calendars, sticky notes, or apps with visual cues to outline your tasks.
- Why it works: Visual aids can capture attention and keep you on track without feeling overwhelmed.
- Incorporate Technology
- What it is: Utilize digital assistants like Alexa to set reminders and guide you through routines.
- Why it works: Technology can provide prompts and structure, reducing the mental load of remembering tasks,
A Quick Pep Talk
Remember, routines aren’t one-size-fits-all. It’s about finding what aligns with your unique brain. Start small, be kind to yourself, and adjust as needed. Flexibility is your ally.
Amy Harper