Why You Can’t Stick to a Routine — and What to Try Instead

5 May

Written By Delwyn Jeffs

For ADHD brains that don’t run on schedules

You set up the perfect routine.

Colour-coded calendar. Optimistic wake-up time. Maybe even a new app.

And then… nothing. You don’t stick to it. You feel like you’ve failed again.

But here’s the thing: ADHD brains struggle with routine — not because you’re lazy, but because most routines aren’t designed for how your brain actually works.

1. You planned for your “ideal self” — not your real energy levels

It’s easy to build a routine around how you wish you’d feel every day.

But ADHD energy changes — and rigid routines don’t flex.

👉 Try this: Build time windows instead of exact hours. Include low-energy options so it’s okay if you’re not “on” all the time.

2. It looked good — but didn’t feel good

We love a pretty planner or a new Notion dashboard. But if it feels boring, stressful, or heavy? You’ll avoid it.

👉 Try this: Make it feel good. Add music, movement, small rewards — whatever adds dopamine to the mix.

3. You didn’t set reminders (or forgot they exist)

Out of sight = out of mind. You didn’t fail the routine — your brain just filed it away with your other 500 tabs.

👉 Try this: Use visual reminders, sticky notes, recurring alerts, or voice notes. Gentle nudges work better than shame.

4. You’re trying to do it alone

Trying to hold the whole system in your head (and your hands) is exhausting.

👉 Try this: Get a bit of external support. That might be a friend, a body double, an app — or get an ADHD-friendly VA to help you build something that actually works.