The #1 Tip to Help Manage ADHD: Develop a Routine

I’ve always been an all-or-nothing person—completely and passionately absorbed in something until it took over my entire focus. Then, inevitably, that focus would fade, and I’d find myself back on the couch, scrolling through my phone, wondering how I’d ever learn to manage my ADHD symptoms and function like an adult in this world. Despite my best efforts, consistency always seemed just out of reach. When I was on my own, without a school schedule or a structured workday, I had no routine. I tried everything to manage my symptoms: exercise, meditation, mindfulness, diet. And I still strongly recommend all of these to my clients. But here’s the one thing that helps more than anything else: creating and sticking to a consistent routine.

Seriously, it’s a game-changer for ADHD.

ADHD (Attention-Deficit/Hyperactivity Disorder) affects our brain’s executive functions—things like planning, organizing, managing time, and sustaining focus. Our mental motherboard that helps keep life on track.

That’s why external systems are so important to us. Even simple tasks can feel overwhelming or slip through the cracks.

Structure gives our ADHD brains a framework. It adds predictability, reduces decision fatigue, and builds momentum throughout the day. When you know what to expect and what’s coming next, your brain doesn’t have to work as hard to stay focused.

What Does Structure Look Like for You?

When we think of structure, we might imagine a strict, military-style schedule—which may or may not work for you (unless it does, in which case, great!). But structure doesn’t have to be rigid. It’s about building repeatable patterns into your day that make it easier to function without having to reinvent the wheel every morning.

Here are a few practical ways to add structure to your day:

• Morning and evening routines: Set a consistent wake-up and wind-down time. Start and end your day with the same activities—like making coffee or breakfast, brushing your teeth, opening your laptop (if you work from home), etc.
• Use visual schedules or checklists: Whether it’s a whiteboard, sticky notes, or a digital app, getting your tasks out of your head and into view can make a huge difference. Many of us love a good physical agenda, but digital tools can work just as well.
• Time-block your calendar: Assign specific blocks of time to certain types of tasks—work, exercise, errands—and make sure to include breaks. Try not to overload your day.
• Set alarms and reminders: This is where our phones shine. Use reminders and alerts to cue important tasks or transitions throughout the day.

Start Small, Win Big

Trust me, structure didn’t come naturally to me. It took time to get used to having a plan. I started small and tried not to pressure myself into building a fully repeatable routine overnight.

Pick just one small habit—like setting out your clothes the night before—and stick with it for a week. Once it feels automatic, add another. Our ADHD brains thrive on momentum and visible progress, so those small wins really do matter.

By using structure as your foundation, you’re not just managing symptoms—you’re creating a system that supports your strengths and reduces the friction of daily life.

So, if you take away one thing, let it be this: build a simple routine. Add consistency over time, and you’ll be amazed at how much it helps.