ADHD and Daily Routines

Prepare one item, pick one first action and leave a visible cue. Use the smaller version on nights when you are tired.

If your usual routine feels too demanding, pick one part that would make tomorrow easier and give it a smaller version. Instead of restarting an entire morning routine, put your keys beside your bag after dinner. Choose a cue you can see and one action you can repeat. Pick the part of the day you want to change Write down when the routine breaks and what would help. If you miss a morning plan because you keep looking for your keys, the useful starting point may be the evening before. Tie your action to something that already happens, such as putting away your dinner plate. Use an easier version when the day gets busy An example: the usual version is to pack your bag before bed. The easier version is to put the keys beside it. After three days, ask whether you remembered the cue and whether the action helped. Change the cue first if you kept forgetting it. Use reflection to decide what to try next Overload and difficulties with planning can have several causes. CDC’s adult ADHD overview explains how symptoms are evaluated. Habyy covers ADHD and routines and features Sunrise. The ADHD quiz is a separate way to reflect on focus and daily habits. Sources and further reading: CDC overview of ADHD in adults. More practical guides Explore the next step Explore the ADHD quiz