ADHD Life Hacks: Creating a Daily Routine

In our ADHD Life Hacks series, we explore practical tips and strategies to help you stay focused and organized. 

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One of the best strategies for managing ADHD is to create a daily routine. Here’s a look at why daily routines are important and our top ADHD hacks for building and sticking to a routine.

The Importance of Creating a Daily Routine When You Have ADHD

For people with ADHD, sticking to a consistent routine can be a game-changer. It can help you stay focused and on track, as well as reduce feelings of overwhelm and anxiety.

ADHD affects executive functioning, making it difficult to plan, organize and prioritize. Routines provide structure to your day. They can help you boost your productivity, improve your time management, and feel more in control of your life.

How Do You Create a Daily Routine?

Decide what type of routine you want to build, whether a daily workout routine, a weekly cleaning routine, or a monthly budgeting routine. Prioritize the tasks and habits that are important to you.

Set realistic goals—the more achievable your routine seems, the more motivated you’ll be to stick with it. Remember to give yourself plenty of time to adjust to your routine.

Here are a few more ADHD hacks for creating a daily routine that works:

Set regular wake-up and sleep schedules

Getting enough rest ensures your concentration, memory, and productivity are at their best. Having a sleep schedule can improve your quality of sleep and help regulate your circadian rhythm. An irregular circadian rhythm can result in mood disorders, such as depression, anxiety, and seasonal affective disorder.

Tip: Aim to get seven to nine hours of sleep each day. Try avoiding electronics before bed. The blue light from screens can prevent the release of melatonin, a hormone that regulates your sleep.

Schedule blocks of time for things like working and studying

Breaking tasks into smaller, more specific steps can help you overcome ADHD paralysis. For example, if your email inbox is getting out of control, start with scanning through all your new messages. Your next task could be to flag priority emails, and so forth.

To stay focused during these blocks of time, try:

• Using timers and alarms to remind you when it’s time to move on to other tasks
• Limiting distractions by using noise-cancelling headphones, powering off your phone, or deleting social media apps
• Finding accountability partners to work with, such as friends or colleagues

Tip: Remember to also block time for physical activity. Staying active can boost your mood and keep your body healthy. Consider adding in a daily stretching routine or going for lunchtime walks.

Use calendars and to-do lists to help yourself get organized and stay on track

Make a list of everything you want to get done at work, school and home. Track your progress and check off every task you complete.

Remember that no task is too small to write down. For example, break down your morning routine into individual tasks, like brushing your teeth, showering, and getting dressed. This ensures you won’t miss any important steps.

Tip: ADHD brains like novelty, so remember to work fun into your routine! Set aside time for new hobbies, or pair a monotonous task like folding laundry with watching your favourite TV show.

How to Organize Your Daily Routine So It Works for You

People with ADHD often have “all or nothing” thinking patterns, which makes following routines seem daunting. The most important thing about routines is consistency, not perfection. 

A routine should be personalized to work for you. This means you may need to try out different routines and schedules. If your new routine leaves you feeling drained, don’t be afraid to adjust and modify as needed. Creating a routine takes time and practice, but it can make a huge difference in your life with ADHD. 

Find Support for Navigating ADHD

Along with our ADHD hacks, support from a professional can help you better manage your ADHD symptoms. Phare Counselling has licensed ADHD counsellors who can work with you to navigate your symptoms and embrace your neurodivergent strengths. Reach out to an ADHD counsellor today. 

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Video Transcript

Hi everyone. I’m Ray from Phare Counselling, and welcome to our ADHD Life Hacks video series. In this episode, we're going to talk about the importance of creating a daily routine when you have ADHD.

For people with ADHD, sticking to a consistent routine can be a game-changer. It can help you stay focused and on track, and reduce feelings of overwhelm and anxiety.

So, how do you create a daily routine? Well start by doing regular wake-up and sleeping schedules, and scheduling blocks of time for things like work and studying. Try and use calendars and to-do lists to help yourself get organized and stay on track.

So if you found this video helpful, please give it a thumbs up and let us know in the comments what you thought. And don't forget to subscribe to our channel for more ADHD life hacks and tips.

Remember, creating a routine takes time and practice, but it can make a huge difference in your life with ADHD. Thanks from all of us at Phare Counselling for watching, and be sure to check out our next video for more ADHD life hacks.

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