How a Daily Routine Can Help with ADHD

Staying on task, avoiding procrastination and distractions, managing time, and staying organised are all parts of daily life that make it difficult for those with ADHD. To the neurodivergent, they may seem like mundane, everyday tasks that you can do with your eyes closed but for those with ADHD, merely getting dressed in the morning can be challenging.

For most people with ADHD, the key to reducing stress and chaos and getting something done is to create routines. Let’s take a look at why they are important for the ADHD brain and how you go about creating one that works for you.

Why Routines are Important for Those with ADHD

ADHD affects a person’s executive functioning which includes skills like planning, prioritising, and completing tasks. Without any form of structure, it’s easy to get overwhelmed by the task or distracted by other things that are easy to process. Consistent routines, even for mundane everyday tasks act as a framework for feeling accomplished, they can also help to:

• Reduce stress, overwhelm, and decision fatigue.

• Improve time management.

• Promote clarity and consistency.

• Support emotional regulation. 

Setting Up a Daily Routine that Works for You

Trial and error are important when it comes to setting up your perfect routine, and routines will appear different for everyone. 

Scheduling & Breaking Large Tasks Down.

Start by understanding how to prioritise tasks. Those that are time sensitive like leaving the house at a certain time for the school run and all the tasks that need to be completed before you get to this point such as what time you need to be out of bed to ensure that your family is fed, washed, dressed, and into car seats by the time you need to leave. Adding buffers to help if small emergencies crop up can help with your time management skills too. 

This can then be broken down further if needs be such as what time your alarm needs to go off, how many times you can snooze, how long each person needs to take in the bathroom etc. All of these little steps help to schedule your time for the ultimate goal of leaving the house on time. Consider writing out your morning schedule and displaying it for everyone to see to keep yourself accountable.

Breaking tasks down like this also helps with the overwhelm of seeing what you have to do and reducing intimidation, making each small step feel much simpler and more manageable.

Stay on Track.

Time management is difficult for those with ADHD, therefore using timers to schedule out your day can be useful. Try using your watch or phone to create periodic reminders of what you’re supposed to be doing and when to help keep you on track.

Schedule in Your Time.

Rest, relaxation, and reflection are incredibly important to reset and recharge the brain after it has used up so much energy to keep you on track and not doing what it wants to do in seeking dopamine. Neglecting your physical and mental health can worsen ADHD symptoms, this includes sleep. Between 25% and 50% of adults with ADHD experience sleep problems, which can impact daily functioning, moods, and behaviour even further. By scheduling a “wind down” period before bed you can let your brain know that you are preparing for sleep to help maintain a healthier, more regular sleep routine.

Don’t Give Up if you Break Routine.

It’s a natural occurrence to mess up and move away from your routine but you mustn’t let this stop you from bringing yourself back to it and starting again. Life happens, and we don’t have control over every aspect of it, however, if you feel you are constantly breaking your routine then that may be a sign that a part of it needs to change.

Some Important Points to Work into Your Daily Routine

Depending on what it is you feel you struggle with, below are some examples of how we think you can complete your daily tasks with ease and make them that little bit more enjoyable:

• Getting your and your family’s clothes ready the night before.

• Start the day with a protein-rich breakfast to aid cognitive functioning.

• Also start the day with gentle stretching, Pilates, or yoga.

• Subscribing to a meal service where the number of ingredients and recipes are included takes the brain power out of evening mealtimes.

• Review your calendar in the evening to plan for the next day.

• Take a daily walk to calm yourself. 

Find Unique Ways to Work with Your ADHD with the Help of a Private ADHD Clinic in Manchester

It can be incredibly hard trying to juggle work, home life, childcare, and healthy social life, not to mention even just the simple mundane tasks that we do every single day. Beyond offers comprehensive ADHD assessments for adults who find it challenging to simply complete the tasks that get them and their families through a day.

Beyond is a private ADHD clinic in Manchester where you can learn to understand your ADHD, how it affects you, and how you can best adapt your life. So, contact us today, your private ADHD clinic in Manchester, and see how we can help you.