adhd like routine

7 Reasons People With ADHD Like Routine (And Why They Should)

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Recently I have come up with a routine that works for me and my ADHD, and I wanted to share with y’all why people with ADHD like routine and why they should implement one!

I think routines can be so beneficial to those of us with ADHD because it gives us exactly what to do and when to do it. Lots of times people with ADHD struggle to implement habits and routines, and as a result have a hard time getting everything they need to do done. That is why I have fallen in love with my routine and wanted to share why I think we all need one!

adhd like routine

Have you ever thought about why we like routine as someone with ADHD? Well I think there are a million reasons for this, keep reading if you want to find out why!

Why People With ADHD Like Routine

1. Predictability

Unlike what you might think, people with ADHD need predictability. It is often thought that people with ADHD like to move around and get their joy and dopamine from a variety of sources, but really, being predictable can help us manage our symptoms of ADHD and get more stuff done. The increase in routine leads to an increase in productivity when it comes to ADHD!

My Recommendations:

  • Have tasks that you do every day and set an order for them. For example, for me, that means waking up, going to the bathroom and doing my morning skincare, eating breakfast, going on a 30-minute walk, 20 minutes of yoga, and then blogging for an hour or two. There is still flexibility in this, for example, if I am on my period, maybe I only do 10 minutes of yoga, or none at all, because it can be too uncomfortable.
  • Leave room for hobbies; don’t get so caught up in a routine that you don’t leave time for yourself to do the things you love. Maybe that means waking up 20 minutes earlier so you can crochet for 20 minutes before work.
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Increasing predictability in our routine can make us way more productive because we can do what we set out to do. Just knowing this is what you are going to do every day can help you get into a routine. It may be difficult at first, but after a week or two you will have it down!

2. Decision Fatigue

Being an adult means facing countless decisions every day and what we do with those decisions determines how we spend our life. When we have to decide between laying in bed, doing productive work, going on a walk, making a healthy meal, and picking up a hobby we have forgotten about for months, we are going to go with whatever will bring us the most dopamine at that moment. This is why a routine is so nice.

Once you have an established routine, getting things done every day feels so nice. You are way more productive when you don’t have to decide what to do. Decision fatigue is real and we get tired after making a million decisions on any given day.

My Tips And Tricks For Decision Fatigue:

  • Have a set few things you do in a day to ensure that you don’t have to decide on those. Doing them may be a choice, but it will feel so nice if you do the dishes every day or just go on a short walk.
  • Write down a simple routine that you like to do when you feel overwhelmed. This can help you to regulate when you feel too tired by decisions that there is one less decision to make.

Routines help so much with decision fatigue that I know even my therapist suggests routines for me when I am feeling overwhelmed by all the things I need to do on that day.

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3. Established Habits

Habits are so rewarding to your brain and for your life. It can be so important to establish habits in your life, but it is difficult too! There are a million books on building habits because it is so hard. This also shows that we innately know how essential habits are.

With ADHD we love a good habit because we need them. Having a few habits in your life is important for people with ADHD because we often get distracted and forget to do the most essential parts of our day such as brushing our teeth or eating a good meal.

My Recommendations For Establishing Habits

  • Write down a list of things you’d like to get done in a day and think about if it is even possible. Maybe you have a/b days where you do one routine one day then the other the next and so on.
  • Waking up earlier is just helpful for establishing a routine. When everyone else is asleep it is nice to get things done and feel ahead of the curve.

People with ADHD need a good habit or two that brings consistency to their day.

4. Gives You Time For Things You Enjoy

Having a routine makes you get good at it and you get very very fast at finishing it. Once you have an established routine, you will be able to speed through it and leave time for things you want to do.

This, I think, is the biggest upside to a routine because you will get so much more done in your day when you get really good at the boring things. Once you can zoom through your boring tasks, you will have ample time to get other things done.

5. Time Blindness

As someone with ADHD, you probably notice that you always lose track of time or just don’t realize how long a task will take. Sometimes I under or over estimate the time a task will take me (by like a lot).

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A visual timer is such a great investment if you struggle with time blindness. By allocating specific time slots for different activities, you can prioritize tasks and allocate sufficient time for each one, reducing the likelihood of procrastination and overwhelm. Here is the visual timer I have!


6. Sense Of Accomplishment

Following a routine allows people with ADHD to experience a sense of accomplishment as you successfully navigate your daily responsibilities. Completing tasks according to schedule can boost self-esteem and motivation, reinforcing the importance of routine in their lives.

Having a routine when you have a lot of chaos in your life can make you feel more motivated and gives you a sense of accomplishment every single day.

Why This Sense Of Accomplishment Is Important:

  • It gives you motivation for other, harder, tasks that you might have that day
  • It signals to your brain that you are doing something productive and gives you a boost of dopamine

7. Stability

For people with ADHD, a consistent routine provides a sense of stability in an otherwise chaotic world. Knowing what to expect each day can help reduce anxiety and create a sense of security. It is so comforting to know exactly what you’re going to do every morning when you wake up. Having easy tasks that you know really well will allow you to step out more confidently everyday.

Stability is so nice to have when you are going through a lot of change in your life. With ADHD it feels like life changes very quickly since we tend to be impulsive, but not to worry! Having a routine will provide stability that you need to feel consitent and calm throughout your life.

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