Routine gets a lot of airtime and it’s the go-to advice from many sources. And yes — structure can be incredibly helpful, especially for ADHD brains that crave clarity and rhythm. But here’s the twist: when routine becomes rigid, repetitive, or too prescriptive, it can do more harm than good.
ADHDers often need routine — but we also need novelty, flexibility, and autonomy. Otherwise, the very thing that’s meant to support us ends up feeling like a straitjacket. The kids going back to school is a great example of this: term time is full of structure and routine, but by the end of term I’m craving the relaxed holidays. That said, if I don’t get some kind of structure or routine, I’m up a creek! By the end of the holidays I can’t wait for the return of the routine!
Routine Helps (Until It Doesn’t)
ADHD affects executive function — the brain’s ability to plan, prioritise, and regulate attention. A well-crafted routine can act like scaffolding: helping us get started, stay on track, and reduce decision fatigue. It’s why things like morning rituals, theme days, and visual workflows can be so effective.
But ADHD brains are wired for stimulation. We chase dopamine. If a routine becomes too predictable or monotonous, it loses its spark — and we lose interest. That’s when the wheels come off. We procrastinate, avoid, or abandon the whole thing altogether.
So yes, routine helps. But only when it’s designed to work with our brains, not against them.
🚩 Signs Your Routine Is Too Rigid
You might start out strong — ticking boxes, feeling accomplished, riding the wave of momentum. But then:
- You start dreading the routine.
- You skip it once, then feel guilty and avoid it altogether.
- You hyperfocus on one part and neglect the rest.
- You feel boxed in, like there’s no room to breathe or adapt.
Sound familiar? That’s your brain asking for a bit more flexibility.
Building a Flexible Framework
So how do we create routines that support ADHD brains without stifling them?
Here’s what tends to work well:
- Anchor, don’t schedule: Instead of rigid time slots, anchor tasks to events. For example, “After breakfast, I check emails” or “Once I’ve had my coffee, I plan my day.” This creates flow without pressure.
- Menu-style planning: Give yourself options. Rather than “Do X at 10am,” try “Choose one task from this list.” It keeps things fresh and gives you a sense of control.
- Theme days: Assign broad themes to days — like “Admin Mondays” or “Creative Thursdays.” It reduces decision fatigue while still allowing variety.
- Micro-rewards: Celebrate small wins. Finished a task? Brilliant — now you get a cuppa, stroke the dog/cat/furry thing, or take five minutes to sit in the garden. Dopamine matters, and so does joy.
- Visual cues: Use colour-coded planners, sticky notes, or digital dashboards. ADHD brains love visual structure — it makes the abstract feel tangible.
🛠️ Tools That Actually Fit
Let’s be honest — not every app or system is ADHD-friendly, and not every tool suits every brain. I’ve used Trello in the past and found it helpful for visual planning, especially when I needed to map out content or workflows. Forest is another one I’ve come across — it’s a focus timer that grows virtual trees while you work, which can be surprisingly motivating.
Recently, I’ve been exploring a couple of new options that feel promising:
- Goblin Tools – A quirky, neurodivergent-friendly app that breaks tasks down into manageable steps – try it out, it’s kinda cool.
- Tiimo – Like a pocket-sized PA for your brain. It turns routines into gentle nudges and visual timelines that feel more like a hug than a demand — especially on the days when brushing your teeth feels like a full-time job. Try it, it’s weirdly comforting.
The key is to experiment gently. Try one thing at a time, and notice what actually helps — not what you think should help.
When Routine Feels Like a Wall
Even the best routine can feel like a burden on tough days. ADHD brains are sensitive to overwhelm, and sometimes the idea of sticking to a plan feels impossible.
Here’s what to do:
- Take a breath — literally. Pause, reset, and ask yourself what feels doable right now.
- Start small — pick one micro-task. Just opening the laptop or writing the first line of an email counts.
- Use body doubling — work alongside someone, even virtually. It helps with initiation and accountability.
- Reframe the narrative — skipping a routine doesn’t mean failure. It means you’re human. Adapt, don’t abandon.
💬 Your Routine, Your Rhythm
Routine isn’t about perfection. It’s about rhythm. It’s about creating a flow that supports your energy, your priorities, and your brain.
So if you’re an ADHD entrepreneur trying to build a business, a life, or even just a calm morning — know this: you don’t have to follow someone else’s blueprint. You get to design your own.
Make it flexible. Make it kind. Make it yours.
And if it stops working? Change it. You’re allowed.