My ADHD Brain Tried Using a Routine… and Honestly? Not Terrible.
My ADHD Brain Tried Using a Routine… and Honestly? Not Terrible.
Your brain deserves a routine designed for its chaos, not one that bullies it. Here's how to build micro-routines that don't fall apart the second life sneezes in your direction.
The Great Routine Rebellion (And Why It Failed)
Let's be real: if you have ADHD, you've probably tried to build a routine approximately 847 times. You've downloaded the apps, bought the planners, and sworn that this time would be different. You'd wake up at 6 AM, meditate for 20 minutes, journal your gratitude, and somehow transform into a productivity goddess.
Spoiler alert: It lasted three days. Maybe four if you were feeling particularly optimistic.
Here's the thing nobody tells you about ADHD and routines: traditional routines weren't designed for brains like ours. They're built for neurotypical brains that can maintain consistent dopamine levels, estimate time accurately, and transition smoothly between tasks [1]. Our brains? They're running on a completely different operating system.
💡 The ADHD Brain Reality Check: Research shows that ADHD brains have different levels of neurotransmitters like dopamine and norepinephrine, which directly affect motivation, focus, and the ability to transition between tasks [2].
Why Your Brain Keeps Sabotaging Your Best-Laid Plans
Before we dive into what actually works, let's understand why traditional routines feel like trying to fit a square peg into a round hole:
Executive Dysfunction: The Ultimate Party Crasher
Executive dysfunction isn't just "being disorganized." It's your brain's CEO calling in sick every day. Tasks that seem simple to others—like "just brush your teeth"—can feel monumentally overwhelming when your brain can't figure out how to start, sequence, or complete them [3].
Time Blindness: When Minutes Feel Like Hours (Or Vice Versa)
Time blindness means your internal clock is basically a broken sundial. You might think you've been working for 20 minutes when it's actually been two hours, or feel like you've been waiting forever when it's only been five minutes [4]. This makes rigid time-based routines feel impossible to maintain.
The Dopamine Dilemma
Your ADHD brain is constantly seeking dopamine hits to function properly. Traditional routines often lack the novelty and reward that keep us engaged, leading to what I like to call "routine rebellion"—where your brain actively resists the very structure you're trying to create [5].
Enter: Micro-Routines (The Game Changer)
Here's where things get interesting. Instead of building massive, intimidating routines, what if we created tiny, flexible micro-routines that work with your ADHD brain instead of against it?
Micro-routines are:
- Stupidly small (2-5 minutes max)
- Flexible (can be done in different orders)
- Forgiving (missing one doesn't derail everything)
- Dopamine-friendly (built-in rewards and variety)
The "Barely Counts" Morning Micro-Routine
Instead of a 90-minute morning routine, try this:
Option A: High Energy Day
- Drink water (literally just grab a glass)
- Move your body for 2 minutes (dance, stretch, jumping jacks)
- Pick one thing to accomplish today
Option B: Low Energy Day
- Stay in bed and drink water
- Do three deep breaths
- Text yourself one nice thing
Option C: Chaos Day
- Acknowledge that today is chaos
- Do whatever feels manageable
- Remember that tomorrow is a fresh start
⚠️ Plot Twist: You get to choose which version based on how you're feeling. No guilt, no shame, just options.
The "Transition Ritual" Micro-Routine
ADHD brains struggle with transitions. Create tiny rituals to help your brain shift gears:
- Work to Home: Take three deep breaths in your car/at your door
- Task to Task: Stand up, shake your hands, sit back down
- Day to Evening: Change into different clothes (even if it's just swapping your shirt)
The Science Behind Why This Actually Works
Research on habit formation shows that smaller habits are more likely to stick because they require less cognitive load [6]. For ADHD brains already managing executive dysfunction, this is crucial.
The Habit Loop for ADHD Brains:
- Cue (make it obvious and visual)
- Routine (make it stupidly simple)
- Reward (make it immediately satisfying)
- Flexibility (make it adaptable to your energy levels)
Visual Cues That Actually Work
Traditional advice says "just remember to do it," but ADHD brains need external support:
- Sticky notes in weird places (bathroom mirror, coffee maker, car steering wheel)
- Phone alarms with specific names ("Time to be nice to yourself")
- Habit stacking: Attach new micro-habits to existing ones ("After I start my coffee, I'll do my 2-minute stretch")
Troubleshooting: When Micro-Routines Go Sideways
Because let's be honest, even the best-laid plans sometimes implode. Here's how to get back on track:
The "Perfectionism Trap"
- The Problem: You missed one day and decided the whole thing is ruined
- The Fix: Treat each micro-routine like a separate entity. Missing morning stretches doesn't mean you can't do your evening wind-down
The "Boredom Rebellion"
- The Problem: Your brain gets bored and starts resisting
- The Fix: Build in variety. Have 3-4 different versions of each micro-routine and rotate them
The "Life Happened" Scenario
- The Problem: Travel, illness, or major life changes derail everything
- The Fix: Create "emergency versions" of your routines that require almost no energy or resources
Building Your Personal Micro-Routine Menu
Think of this like creating a dopamine menu [7]—a collection of small, satisfying activities you can choose from based on your current state:
Energy Level Categories:
High Energy Micro-Routines:
- 5-minute dance party
- Quick tidy of one small area
- Power walk around the block
- Cold shower or face splash
Medium Energy Micro-Routines:
- Gentle stretching
- Making tea mindfully
- Writing three things you're grateful for
- Organizing one drawer
Low Energy Micro-Routines:
- Deep breathing in bed
- Listening to one favorite song
- Petting your pet (or looking at cute animal videos)
- Drinking water slowly and intentionally
The "Good Enough" Philosophy
Here's the revolutionary part: your routine doesn't have to be perfect to be effective. In fact, aiming for "good enough" is often more sustainable than aiming for perfection.
Some days, your micro-routine might be:
- Brushing your teeth ✓
- Drinking coffee ✓
- Surviving ✓
And you know what? That's a successful day.
🔍 Research Note: Studies show that people with ADHD benefit more from flexible, self-compassionate approaches to habit formation than rigid, perfectionist ones [8].
Making It Stick: The Long Game
The goal isn't to become a routine robot. It's to create a flexible framework that supports your brain's unique needs. Here's how to make micro-routines a sustainable part of your life:
Start Ridiculously Small
If a 5-minute routine feels overwhelming, make it 2 minutes. If 2 minutes feels like too much, make it 30 seconds. The only rule is that it has to be so easy you can't say no.
Celebrate Micro-Wins
Did you drink water when you woke up? That's worth celebrating. Did you remember to take your medication? Victory dance time. ADHD brains need more frequent positive reinforcement than neurotypical brains.
Build in Flexibility
Create "if-then" scenarios: "If I'm running late, then I'll do the 30-second version. If I have extra time, then I'll do the full version. If I'm having a rough day, then I'll do the bare minimum version."
Your Routine, Your Rules
The most important thing to remember is that your routine should serve you, not the other way around. If something isn't working, change it. If you need to take a break, take a break. If you want to completely redesign your approach, go for it.
Your ADHD brain isn't broken—it just needs a different kind of structure. One that bends without breaking, adapts to your energy levels, and celebrates progress over perfection.
So go ahead, give micro-routines a try. Start with one tiny thing. See what happens. And remember: even if it's "not terrible," that's still a win in my book.
References
[1] Heal & Thrive. (2024). How to Create a Daily Routine That Works for ADHD Brains. https://heal-thrive.com/how-to-create-a-daily-routine-that-works-for-adhd-brains/
[2] Tiimo App. (2024). ADHD and organization: Proven strategies to simplify your work. https://www.tiimoapp.com/resource-hub/adhd-at-work-how-to-get-organized
[3] Charlie Health. (2024). How to Manage Executive Dysfunction. https://www.charliehealth.com/post/executive-dysfunction
[4] Henry Ford Health. (2025). How to Manage ADHD Time Blindness. https://www.henryford.com/Blog/2025/04/Time-Blindness
[5] Psychology Today. (2024). Dopamine for ADHD: Creating a Dopa-menu. https://www.psychologytoday.com/us/blog/changing-the-narrative-on-adhd/202406/dopamine-for-adhd-creating-a-dopa-menu
[6] Shimmer Care. (2024). ADHD exercise routines start micro. https://www.shimmer.care/blog/micro-habits-exercise
[7] ADDitude Magazine. (2024). Using a Dopamine Menu to Stimulate Your ADHD Brain. https://www.additudemag.com/dopamenu-dopamine-menu-adhd-brain/
[8] ADD.org. (2024). Building Habits With ADHD: Time it Takes & How to Succeed. https://add.org/building-habits/