I’ve given my own tips for building an ADHD-friendly routine, and I’ve also shown my own as it’s evolved. But I really wanted someone else to share their knowledge on this, too. Thankfully, my friend Anne-So, an ADHD productivity influencer, was up for sharing some of her own tips for getting things done in a way that helps YOU.
As always, you can watch it here. Or you can listen below, or on your favorite podcast platform.
Tip 1: Have your end goal in mind
Sometimes, we get so excited to get started that we don’t think hard enough about what results we want to achieve, and it can wind up killing your vibe before you’ve even made headway. If you don’t know what you’re wanting out of your ADHD-friendly routine, it can become…well…not so ADHD-friendly.
“…when you’re able to start with, ‘what is the goal of what am I trying to achieve that way?’ It’s much easier to define what this system has to look like in the first place.” Pelletier says. This is especially important, because ADHDers are notoriously bad at planning ahead. So this is a great way to make sure that you’re thinking about what’s up ahead before taking any major steps.
Thinking about your end goal is also a great way to stay motivated when things get difficult.
“…at the very beginning, you might be super excited about doing it and then give it, you know, to day three, four, it’s going to be like maybe you’re not seeing results from doing this thing already.” Anne -So says. “And so being able to really tie it then with the goal is going to be really key to help.”
Tip 2: Keep it simple
While lots of steps can keep things interesting in the beginning, they put your routine in danger of abandonment. Pelletier and I agree: keep it easily replicated. That’s the way you’re going to be able to keep it going, even on the days where you’re not in the mood.
“If it takes 15 steps, you’re like, ‘oh, it’s fine. I can totally do it.’ Except then again…you get to the tenth [day]. And if it’s not easy and accessible, and fairly easy to do, you’re maximizing your chances of not being able to keep doing it.” Anne-so points out.
So, when setting up your system, instead of focusing how fun it is up front, ask yourself: Can you do it again and again? Will it be hard when your energy is low? Will it take up a lot of time? If so, it might be best to look into paring it down.
Tip 3: Customize it to YOU
When we hear “ADHD-friendly routine,” we almost always start thinking about certain things that have been around awhile. The Pomodoro Technique. Making lists. Buying planners. We’ve heard it before; and when it doesn’t work, many take it personally, assuming that they or the process itself are defective.
The truth is, neither has to be true. It could very well be that it’s a good process, but that you haven’t tweaked it to match you personally.
“We all have different personalities. And even though we might have that common umbrella of a diagnosis or a suspicion that you might have that diagnosis, that doesn’t mean that what works for one ADHD brain will work for another.” Pelletier says.
What does this mean for you?
It means that if you prefer 30-minute Pomodoros, do them. It means that if you need to simply write down one thing at a time instead of a to-do list, do that. There is no “right” way to do this, besides the way that works for you. And sometimes, you’re going to find that the way that works for you also changes from time-to-time. That’s okay.
This is about making you feel comfortable as you live day-to-day. So do what you need to get there, and forget the rest.
You’ve got two of us saying that now, so it must be true.
If you’d like to follow Anne-So for more tips, you can do so on her Instagram. And of course, if you’d like to work together, you know where to find me.
