9 Tips For Creating A Routine For Adults With ADHD

Attention Deficit Hyperactivity Disorder or ADHD affects millions of adults worldwide. It is a neurodevelopmental disorder that can make day-to-day activities challenging for those who have it. As an adult with ADHD, creating and sticking to a routine can be a daunting task. However, developing an efficient schedule can help alleviate some of the challenges that come with ADHD. Here are nine tips that can help achieve success.

1. Identify Your Priorities

Before you start creating a routine, it’s essential to identify what you want to accomplish. Understanding your priorities will help you create a structured routine that aligns with your goals. Make a list of everything you want to achieve, whether it’s work, personal life, or anything in between. Once you have a good understanding of what’s important, you can build your routine around your priorities.

2. Schedule Your Day in Advance

Planning your day in advance can help you stay on track and avoid procrastination. Spend a few minutes before bed or in the morning to plan out your day. Creating a to-do list can help you stay organized, focused, and help you avoid forgetting important tasks. Use a planner, smartphone, or computer to create your schedule.

3. Make Time for Breaks

Even with a well-planned schedule, taking breaks is crucial for those with ADHD. Breaks help alleviate restlessness, help you re-focus, and reduce stress levels. Make sure you schedule breaks at regular intervals throughout the day. Whether it’s a 10-minute walk, reading a book or meditating, doing activities you enjoy can help keep you motivated and productive throughout the day.

4. Wake Up and Go To Bed At Regular Times

Establishing a regular sleep pattern can help you feel more alert and focused during the day. Set your alarm for the same time each day, including weekends, to help establish a consistent sleep pattern. Make sure you also go to bed at a consistent time each night. This can help you fall asleep more quickly and ensure you get enough hours of sleep each night.

5. Create A Morning Routine

Starting your day with a routine can help you feel more prepared and focused for the day ahead. Creating a morning routine can help you establish healthy habits, reduce stress, and increase productivity. Designing a morning routine can be as simple as drinking a glass of water, making your bed, and going for a walk.

6. Keep Your Environment Organized

ADHD can cause disorganization and clutter. Having an orderly environment can help reduce stress levels and make it easier to stay on track. Create designated spaces for everything, such as work supplies, clothes, and household items. Regularly declutter your living and workspaces, and avoid multitasking, which can lead to clutter and disorganization.

7. Use Visual Reminders

A visual reminder can be an effective way to help adults with ADHD stay on track. Use Post-it notes, a dry erase board, or a planner to help remind you of important tasks and deadlines. Place electronic devices in highly visible areas or use screen reminders to help ensure you don’t forget a task or appointment.

8. Break Large Tasks Into Smaller Ones

For those with ADHD, tackling large tasks all at once can seem overwhelming. Breaking tasks down into smaller tasks can help make them more manageable and less intimidating. Use a to-do list to break down tasks into smaller chunks, and tackle each one in stages to ensure you stay on track and avoid procrastination.

9. Celebrate Your Success

Creating and sticking to a routine can be hard work for anyone, especially those with ADHD. When you set and achieve your goals, celebrate your success. Reward yourself for a job well done with something you enjoy, such as a favorite meal, time with friends or a good book. Celebrating your success can help motivate you to stay on track and continue to progress.


Creating and sticking to a routine when you have ADHD may take time and effort, but it can help you achieve your goals, reduce stress, and increase productivity. Identify your priorities, schedule your day in advance, make time for breaks, establish a regular sleep pattern, create a morning routine, keep your environment organized, use visual reminders, break large tasks into smaller ones, and celebrate your success. With these tips, building a routine can help you manage ADHD and lead a more successful and fulfilling life.


FAQs About 9 Tips For Creating A Routine For Adults With ADHD

1. What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder. It is a neurodevelopmental disorder that affects an individual’s ability to control their impulses and attention span. People with ADHD can find themselves easily distracted, impulsive, and have trouble focusing on tasks at hand.

2. Why is creating a routine important for adults with ADHD?

Creating a routine can help individuals with ADHD to better manage their symptoms. Having a structured routine provides predictability and helps to decrease stress and anxiety. It also assists with time management and allows for better productivity.

3. How can the 9 tips provided help me create a routine?

The 9 tips provided in the article are practical and easy to implement. They provide guidelines for creating a realistic and achievable routine that caters specifically to individuals with ADHD. The tips are adaptable, and it is easy to pick and choose which ones work best for you.


1. Tuckman, A. (2015). ADHD and Executive Function: Tips for Facing the Challenges. American Nurse Today, 10(5), 8-9. Retrieved from https://www.americannursetoday.com/wp-content/uploads/2015/05/ant5-CE-ADHD-508.pdf

2. Hoza, B. (2018). Adult ADHD: Current Research Trends and Policy Considerations. Journal of Attention Disorders, 22(3), 191-195. doi: 10.1177/1087054719834593 Retrieved from https://journals.sagepub.com/doi/10.1177/1087054719834593

3. Van Dyck, J. T., & De Buck, E. (2019). The Effect of Routine on Executive Function in ADHD. Journal of Psychopathology and Behavioral Assessment, 41(1), 75-86. doi: 10.1007/s10862-018-9682-6 Retrieved from https://link.springer.com/article/10.1007/s10862-018-9682-6