ADHD can disrupt adult life.  It can mentally distract an individual and send a person’s day into disarray.  The chaos that results can affect careers and relationships.  Individuals who struggle with ADHD need to find ways to better stay on track and focused on what is important.  This may not be so easy for some but through focus and guidance one can find some “grounding” for the day.  ADHD Consultants can present a variety of ways an individual can better organize and focus throughout a day.

Routine is one of the biggest ways an individual with ADHD can better regain control of a day.  Learning how to create and form a routine and highlight what matters most is key.  Sharon Sallne looks closer at how to organize a routine to best fit ADHD needs.  She emphasizes especially forming steps surrounded by what motivates one most.  She also suggests having accountability and having others hold one to it.  She states,

“Creating a new routine means changing habits and aiming for steadiness, not perfection. It’s not just about when you do things but how, what, and why. The “why” could be the reason you’re holding back. In some cases, you may be attached to a particular approach that may have served you in the past. These habits are developed to help you reduce stress, avoid something fearful or uncomfortable, or decrease frustration.”

“5 Strategies to Make and Keep Routines With Adult ADHD”. Sharon Sallne. November 13th, 2022.  Psychology Today

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Commentary

Adult Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by persistent and impairing symptoms of inattention, impulsivity and/or hyperactivity that manifests itself in adolescence or adulthood. The disorder can be conceptualized as having both genetic and environmental components, with the diagnostic criteria including difficulties with executive functioning, organization, planning and regulating emotions. Furthermore, individuals diagnosed with ADHD often present with difficulty achieving goals due to the aforementioned impairments.

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that commonly manifests in childhood and can persist into adulthood. Adults with ADHD present with a range of characteristic symptoms, including difficulty sustaining attention and controlling impulses, restlessness, disorganization and difficulty managing time efficiently. These symptoms lead to challenges with completing tasks, interpersonal difficulties, and poor self-esteem due to unmet expectations.

ADHD and Routine

Routines are an integral part of our daily lives, providing a sense of structure and order. To form better routines, it is important to recognize the underlying cognitive processes which drive behavior. By developing an understanding of how our brains encode and store habits, it is possible to create effective cues that encourage desired behaviors. Additionally, employing techniques such as goal-setting, positive reinforcement and self-monitoring can help facilitate the development of healthy habits.

As individuals with ADHD typically show reduced impulse control, they often find it challenging to stick to a predetermined schedule. Thus, developing healthy routine patterns is an essential part of effective management of the disorder and can be achieved through a combination of cognitive behaviour therapy, educational strategies and medication.

Hence it is critical to find a way to form a healthy routine.  Remaking a routine that fits an individual’s need is key.  Highlighting what motivates oneself and what holds oneself accountable to the new routine is key.   In order to facilitate the formation of beneficial habits and routines, one should employ the technique of habit stacking. This approach involves the linking of desired behaviors with already-established habits so that an individual can become accustomed to forming new practices in a more systematic manner. Furthermore, individuals should strive to establish realistic goals for their routines as this will help to ensure that they remain motivated and engaged in the process of developing these healthy patterns.

Adherence to a routine is an important component of successful behavior management. By establishing and consistently following a set of rules and guidelines, it can foster a sense of structure, predictability, and control in one’s life. This type of procedural regularity can lead to improved psychological well-being, enhanced self-discipline, and the development of important cognitive skills such as impulse control, time management, and problem solving.

Of course, ADHD can make it difficult.  This is why accountability and counseling are sometimes needed to help keep a person with ADHD on schedule.  Through these cognitive techniques and sometimes medication, an individual will have greater success keeping a routine.

Conclusion

In conclusion, ADHD can be managed with the right mindset, support and resources. Routines are an effective way to help those with ADHD stay organized, in control and productive. Structured routines can provide a sense of security, stability and well-being for those with ADHD, as well as their families. Although it takes time and effort to establish routines that work best for each individual, the payoffs are worth it.

Individuals who follow routines more closely will have more control over their lives and be free from side tracking off the road ahead due to ADHD.   Accountability is important in holding one to a routine.  ADHD Consultants can help individuals better stay with a scheduled routine and give cognitive tips to help stay on track in achieving goals for each day.  In addition, ADHD Consultants may also be licensed counselors or healthcare professionals who can give more indepth therapy than merely a person who is certified.

Please also review AIHCP’s ADHD Consulting Certification Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in ADHD Consulting.

Additional Resources

“9 Tips for Creating a Routine for Adults with ADHD”. Kate Bettino. May 23rd, 2021. PsychCentral. Access here

“ADHD and the Importance of Routines”. Sandy Pace. October 18th, 2019. Libero Magazine. Access here

“Maintaining Routines when you have ADHD”.  Maaya Hitomi. March 29th, 2022. Tiimo.  Access here

“My Adult ADHD Morning Routine: Could It Work for You?”. Noelle Matteson. December 11th, 2018.  HealthyPlace. Access here