5 Strategies to Make and Keep Routines With Adult ADHD

"Recently, I worked with a client named Bree on time management. She wanted to arrive at her job as a middle school math teacher promptly, calmly, and ready for the day. Most days, though, she screeched into the parking lot 10 minutes before the start of classes, drove around frantically looking for a spot, and then ran to her class with two minutes to spare. With her community and students' support, Bree created and maintained a new routine that reduces her life's anxiety and stress. Let’s look at five key aspects of setting up and maintaining routines for adults with ADHD so you can achieve similar success.

1. Name one aspect of your day that isn’t working for you.

Be specific but with a narrow focus. This is what you want to change. One of the reasons that Bree was successful is that she selected one thing to work on: arriving at school earlier. Since she didn’t want to change what she did before going to work, she woke up earlier, regardless of the time she went to bed. Bree also set alarms and alerts on her phone and her computer and even bought an alarm clock. Many people with ADHD get too caught up in how to make something work because they have widened their field.

2. Organize the steps needed for your new routine.

Do a big brain dump of what needs to shift to remake your routine. Then, make a shorter list of only three things from this long list, based on the urgency or importance of the tasks. Then, break down each of these items into briefer parts. Your goal is to set yourself up for success by changing the components of one issue (and its components) at a time. Be sure to include the types of materials or assistance you will need. Keep your expectations low: attempting to change too much too quickly usually doesn’t work and people give up. Make your goals achievable and simple.

3. Identify what motivates you.

Is it something external, like an exceptional coffee, recognition from your boss, or the absence of late fees on your credit cards? Or is it something internal, like reaching a personal goal or the satisfaction of the accomplishment itself? There’s no right or wrong answer. Look for what’s most effective so things may change and you encounter success. It’s OK if you need external validation initially. Changing a habit for individuals with ADHD often works better initially if the people around you notice your efforts. Is there a particular activity or words of acknowledgment that goes along with the new behavior that would feel good?

Many adults with ADHD experienced a childhood littered with criticisms, judgments, and negativity for aspects of being neurodivergent that they could not control. The positive-to-negative balance in your head is probably still terribly skewed. So it makes perfect sense if you benefit from external and internal motivation.

4. Bring the future into the present.

One reason it’s so tough to change is that the consequences of not changing may not be immediate enough to pressure you to do it now. With your now-or-not-now ADHD brain, unless the present is miserable, change won't occur. So bring the future into the present. Consider how you will feel if you don’t follow through with the new routine that you’ve set up for yourself. Visualize your future and how you want to think about the present. Ask yourself, "Do I need to impose artificial consequences instead of waiting for natural, negative ones to occur?" and "How can you make this shift daily and nurture consistency without self-blame or shame?"

5. Find accountability buddies.

Once you’ve narrowed down the habit you wish to change, set up a clear plan, and find accountability buddies. They will compassionately and firmly help you stick to your stated goal and assist you when you face an obstacle. When publicly sharing a purpose and plan, you transform an intention into action."

Read the complete article available at Psychology Today!

Reflection:

How do you cope with keeping up your routine with ADHD?

#ADHD #Routines #Coping #Motivation