Structure? I Barely Know Her! A Guide for ADHD Brains

Gillian Forth
Apr 27
2 min read

People with ADHD often struggle with structure and routine due to challenges with executive function, time management, and motivation. However, certain strategies can make it easier to develop and maintain routines. Here are some of the best-known and most effective tips:

1. Externalize Organization

Use visual tools: Whiteboards, planners, sticky notes, or digital apps can help keep tasks visible.
Color-coding: Assign colors to different tasks or priorities to make them easier to recognize.
Timers and reminders: Set alarms or use apps like Pomodoro timers to keep track of time.

2. Habit Stacking

Attach a new habit to an existing one. Example: If you always make coffee in the morning, use that time to check your planner or set your daily priorities.

3. Reduce Decision Fatigue

Automate repetitive tasks: Eat the same breakfast, set a weekly outfit plan, or schedule regular work blocks.
Create "default" settings: Have a go-to grocery list, morning routine, or exercise plan so you don’t have to rethink them each time.

4. Build in Accountability

Body doubling: Work alongside someone in person or virtually to stay on track.
Check-ins with a friend, coach, or coworker: Regular accountability helps maintain routines.
Join a group: A structured setting (like a study group or coworking session) adds external motivation.

5. Make It Engaging and Rewarding

Gamify tasks: Use apps that give points, turn to-do lists into challenges, or use rewards.
Use music or stimulation: Listening to certain music or using fidget tools can help maintain focus.
Celebrate small wins: Acknowledge progress to build motivation.

6. Break Tasks into Smaller Steps

Micro-goals: Instead of "clean the whole kitchen," start with "put dishes in the sink."
Set a timer for 5-10 minutes: Often, getting started is the hardest part.
Use the "two-minute rule": If a task takes less than two minutes, do it immediately.

7. Create Clear Transitions Between Tasks

Bookend activities: Use a specific action (like a short walk or stretching) to signal the end of one task and the beginning of another.
Visual or auditory cues: Use a particular song or alarm sound to indicate different routine shifts.

8. Reduce Overwhelm with Simple Routines

Keep morning and evening routines consistent: Even just 2-3 key steps can anchor your day.
Start small: Focus on building one habit at a time rather than overhauling everything at once.

9. Use Energy Levels to Your Advantage

Schedule high-focus tasks when you have the most energy.
Allow for flexible structure: Some routines work better as guidelines than rigid rules.