10 ADHD-Friendly Routines That Changed My Life

by Lindsay Metternich

Living with ADHD can feel like juggling 20 tabs open in your brain—while trying to remember where you left your coffee… and your keys… and maybe your entire to-do list. For years, I felt overwhelmed, forgetful, and constantly behind.

But once I stopped trying to “fix” myself and started working with how my brain functions, everything changed. These 10 ADHD-friendly routines have brought structure, peace, and (finally!) a sense of control to my day.

1. The “One-Minute Rule” for Small Tasks

If it takes less than a minute, do it right away.Hang up your coat. Take out the trash. Reply “yes” to the text.

This keeps the small stuff from snowballing—and gives my brain little wins all day long.

2. Morning Anchors Instead of Morning Routines

A rigid morning routine never worked for me. What does? Anchors.For example:

• Wake up → drink water

• Brush teeth → take meds

• Pour coffee → check planner

They’re like mental bookmarks I return to, even if everything else feels scrambled.

3. Body-Doubling for Chores and Tasks

Sometimes my brain just won’t start a task unless someone else is around. Enter: body-doubling—doing a task while someone is nearby (in person or virtually).

I clean the kitchen while my kid does homework at the table. I fold laundry while FaceTiming a friend. It works like magic.

4. Timers for Everything

Time blindness is real. I used to start a “quick” task and look up 3 hours later.

Now I use timers for:

• Work sessions (25-minute pomodoros)

• Breaks

• Getting ready

• Even scrolling social media

It creates guardrails without feeling restrictive.

5. The Sunday Brain Dump

Every Sunday, I pour everything in my brain onto paper: appointments, tasks, random thoughts, ideas, things I’m dreading. Then I sort them into:

• Must-do this week

• Can wait

• Delegate or delete

This clears my mental clutter and helps me start Monday with a plan instead of panic.

6. Visible Routines and Visual Reminders

Out of sight = out of mind. So I use:

• A whiteboard for daily tasks

• Sticky notes for reminders

• Checklists for repeat routines (morning, chores, packing)

• Labels on drawers, bins, and shelves

The more I can see, the more I can remember.

7. The “Done List” Celebration

To fight off the guilt spiral of “I didn’t do enough,” I write a done list at the end of the day.Even if it's:

• Brushed my teeth

• Answered one email

• Didn’t scream when I was overstimulated

It all counts. Celebrating what I did helps rewire my brain to recognize progress.

8. Nighttime Prep for a Smoother Tomorrow

Even when I’m tired, I try to set myself up for success:

• Lay out clothes

• Set up the coffee pot

• Put meds and water by my bed

• Make a short to-do list for the morning

It’s a tiny gift to future me—and future me is grateful.

9. “Stacking” New Habits onto Old Ones

ADHD brains thrive on connection. I don’t just “add” a new habit—I attach it to an existing one.Examples:

• Take vitamins right after brushing teeth

• Meditate after lunch

• Tidy up while waiting for food to cook

This makes habits stick without needing huge willpower.

10. Forgiveness and Flexibility—Every Single Day

Some days I’m a machine. Other days, getting out of bed feels like climbing Everest.

The most important routine I’ve learned? Letting go of perfection.I’ve learned to:

• Reset instead of give up

• Ask for help when I need it

• Start over at 2 p.m. instead of waiting for Monday

Progress with ADHD isn’t linear—but it’s always possible.

Final Thoughts

These routines didn’t “cure” my ADHD—they helped me embrace it. I stopped trying to live like a neurotypical person and started building systems that worked for me. And that shift? It changed my life.

If you're navigating ADHD, know this: you’re not lazy. You’re not broken. Your brain just needs a different kind of support—and once you find what works, everything gets lighter.

Want more ADHD-friendly tools, planners, and motivation?Check out my digital planner bundles, printable routine charts, or sign up for weekly tips straight to your inbox. You’re not alone—and you’re doing better than you think. 💛