How to trick your brain into loving routines…or at least making them less painful. (Executive Function Challenges and ADHD Edition)
- Jackie Waldman
- Aug 20, 2025
- 3 min read
Updated: Sep 18, 2025
Routines are basically the secret sauce of productivity. For some people, they just… do them. Like it’s no big deal.
For those of us with ADHD (and executive functioning differences), routines can feel like a nightmare.
The truth is, it’s not about willpower—it’s about building routines that actually work with the ADHD brain instead of against it. Because in reality, the world’s most “foolproof” plan still falls apart when your brain suddenly decides playing with your dog is more interesting than leaving the house. (Which of course it is!)
The good news? When you understand where there are executive function challenges and can create the right tweaks, routines can be sustainable, ADHD-friendly, and even (dare I say) kind of fun.
Let’s zero in on which executive functions can impact success…
● Task initiation and Goal directed persistence- Getting started and sticking with the plan can be very difficult if the routine is too long, boring, there are distractions or feels unreachable. So can having a perfectionistic mindset.
● Difficulty with Transitions - Moving from one task to another can be difficult, especially if it involves moving from something fun to something less desirable.
● Time blindness - The inability to estimate how much time each part of the routine takes is a huge challenge for many and as a result, overestimating or underestimating can cause problems.
● Focus batteries - When does this routine need to happen and is it sustainable for the individual? The same routine can be so much easier when you have a full battery. For many that is first thing in the morning. This has a big impact on evening routines or after school routines such as homework and studying for students.
● Organization - Having easy access to what you need makes things go smoothly, but having to hunt for your keys when you are trying to get to work on time can really mess up the plan.
● Working memory - Remembering what you need to do, when you need to do it and why it is important. Also remembering your wins and challenges from previous attempts at the routine.
Don’t lose hope! KEEP READING
TIPS FOR CREATING SUSTAINABLE ROUTINES FOR YOU!
1. Work with your brain, not against it. -
When is the best time for the routine. (Having difficulty getting out of the house in the morning because you can’t wake up…when would be a better time for you to get organized for the day such as laying your clothes out, etc.
2. Start small- VERY SMALL-
The goal is to make the routine sustainable. Success creates more success. Begin with a one to two step routine and try to attach it to a habit you already do. For example, when you walk in the door at the end of the day, put your keys in the same spot and have a glass of water. That’s only 2 small actions that will help you stay organized and hydrated. Once you have mastered those two steps add a third.
3. Make it visual and obvious -
Use visual and/or auditory prompts such as well placed lists or post its as well as alarms to keep you on track so you don’t have to rely on your working memory as well as challenges with transitions.
4. Make it fun and rewarding -
Music, dance, beat the clock or gamify it.
5. Use mistakes as learning opportunities -
Either you got through it or you learn what needs to be tweaked. The success or failure perspective isn’t going to help you move forward and is not kind to our brains.
Remember…this is all about creating the routines that work for YOU, not someone else! Will it always be smooth…NOPE.
The win isn’t in never messing up, it is about figuring out what works, what doesn’t and making things work for the person you are.
NEXT STEPS - You don’t have to figure it all out alone. Coaching can help you create individualized systems that work with you as an individual to support your success. Take the first step today—schedule your complimentary consultation.
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