Building a Routine as a Young Person with ADHD Practical Tips That Actually Work
If you have ADHD you know how starting a routine can feel like trying to nail jelly to a wall messy slippery and frustrating. You want to be organised consistent and in control but your brain sometimes seems to have other plans usually involving distraction or daydreams about pizza.
ADHD means your brain runs on a different operating system. It loves stimulation hates boredom and can struggle with focus planning and time management. But here is the good news building a routine is totally possible and it can change your life or at least your mornings.
Why Routine Matters for ADHD
Routines are not about being perfect or robotic. Think of them more like your favourite TV show on Netflix a predictable series that helps you chill and know what is coming next. This structure reduces overwhelm and makes tasks feel less scary. Plus it keeps your brain from throwing surprise plot twists that ruin your day.
Why Routine Matters for ADHD
Routines are not about being perfect or robotic. Think of them more like your favourite TV show on Netflix a predictable series that helps you chill and know what is coming next. This structure reduces overwhelm and makes tasks feel less scary. Plus it keeps your brain from throwing surprise plot twists that ruin your day.
Start Tiny and Build Momentum
Trying to fix your whole day in one go That is like deciding to run a marathon before you have even tied your shoelaces. Start small. Instead of exercise every morning try put on my workout clothes or walk to the fridge and back. Hey that counts as cardio right These little wins stack up and keep you motivated.
Anchor New Habits to Existing Ones
Connect new habits to stuff you already do. Brush your teeth Great time to scribble a quick journal note or check your to do list. Make coffee Perfect moment to set reminders or plan your day. It is like your brain has a built in GPS that just needs a little rerouting.
Use Visual Reminders and Alarms
Sticky notes phone alarms or even a laundry list on your fridge can work wonders. ADHD brains love reminders because sometimes we forget we even have a phone. Seeing your tasks keeps you focused and stops the ‘what was I doing again moments’.
Be Kind to Yourself Routines Are Not About Perfection
Some days you will nail it, others you will binge watch Netflix instead of working out no judgment. Think of your routine like Wi Fi. Sometimes it drops but you can always reconnect and keep going. Consistency beats perfection every time.
Final Thoughts
Building a routine with ADHD is a mix of patience, creativity and forgiving yourself when things get messy. Start small link habits and use reminders to create a rhythm that actually works for you and your wonderfully unique brain.
overwhelm you. This is not about blame. It is about your responsibility to protect your peace.
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