Most people follow a routine. A regular, mundane way of doing things in a certain order, for example, waking up, exercising, getting ready, and making breakfast. But for many people with ADHD, what seems simple enough from the outside can be difficult to manage. The problem does not always stem from a lack of motivation or discipline. Typically, it can stem from differences in executive functioning, the mental skills that help us plan, focus, prioritize, start, and finish everyday tasks.
Understanding ADHD, executive functioning, and their connection can help explain why routines may sometimes feel overwhelming and why sticking to a schedule does not always work.
What is ADHD & Executive Function?
Attention-deficit/hyperactivity disorder (ADHD) is a disorder that features symptoms of having difficulty paying attention, having difficulty with self-control, and constant hyperactivity.
Executive functions are a group of cognitive skills that help us manage and navigate our day-to-day tasks. They include skills like working memory, time management, task initiation, cognitive flexibility, and emotional regulation.
People with ADHD may experience difficulties with one or several of these skills. This does not mean they are incapable of being organized or productive. Instead, it means they require more effort, structured interventions, or other reminders to complete tasks that others can perform almost instinctively.
For instance, someone with ADHD and a task initiation problem may know exactly what needs to be done but struggle to begin. They might want to organize their closet and even create a detailed routine to do it, but getting started feels like an immense hurdle. Knowing what to do and actually starting the task are two different processes.
Why Routines Feel So Difficult with ADHD
Routines, or following a routine, can get challenging because ADHD can make repetitive tasks less rewarding. Brains with ADHD sometimes process motivation and reward differently. Routines often involve doing the same things every day, such as cooking, washing dishes, going for a walk, or cleaning the house. And when an activity does not provide enough stimulation or immediate reward, maintaining attention can become difficult.
Some people with ADHD also experience difficulty with time perception, estimating how long tasks will take, or recognizing the passage of time. A task that seems like it will only take five minutes may take thirty or an hour, causing the rest of the schedule to fall behind.
Another challenge is unexpected changes. A routine may work perfectly until something interrupts it. A slight mishap, a late appointment, or a change in plans can make it difficult to return to or continue the original routine.
Making Routines Work
The assumption that being more disciplined would make routines less difficult promotes a mindset that makes the situation seem shameful. It is much better to create an environment and routine that works with a person’s executive functioning rather than constantly demanding that they overcome it.
Effective routines do not have to be complicated. In fact, simpler is better. Below are some ways to make your routines more effective:
- External reminders: These reduce the amount of information a person has to hold in their working memory. They may include visual schedules, checklists, phone reminders, sticky notes, calendars, and so on.
- Break tasks into smaller actions: Smaller steps can make the starting point feel more manageable. For example, instead of “finish writing essay”, the task might become: Open Word document, write a sentence, keep going for two minutes.
- Rewards: Adding immediate rewards, such as taking frequent breaks or stretching, can boost motivation. It encourages your brain to keep going.
- Make the task more enjoyable: Listening to music while cleaning, drinking a favorite beverage while getting work done can make repetitive activities fun and easier to approach.
Most importantly, routines should be flexible. Skipping a part of a routine should not mean that the entire thing is ruined. A routine can always be restarted; it does not need to be perfect.
ADHD can make routines feel difficult because routines rely heavily on the executive functions that ADHD can affect.
Understanding this can replace self-criticism with practical problem-solving. The goal is to build realistic routines that work for you. And when combined with the right strategies, everyday tasks can become easier and more manageable.
Know When to Seek Professional Help
Having difficulties with routines is not a flaw or something to be ashamed of. It is a sign that the routine needs to be designed a bit differently. If daily struggles with executive functioning persistently disrupt your work, school, relationships, or health, don’t hesitate to reach out to friends, family, or a mental health professional for assistance.
Resources and Support
Mental health institutions and community clinics offer evidence-based treatments and compassionate care. If you or someone you know are in need of help, you can contact:
- Journey Psychology- (780) 423-5316
- CMHA Edmonton 24-hour Distress Line – 780-482-HELP (4357)
- Mental Health Helpline (Alberta) – 1-877-303-2642.
References
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Bjerrum, M. B., Pedersen, P. U., & Larsen, P. (2017). Living with symptoms of attention deficit hyperactivity disorder in adulthood: A systematic review of qualitative evidence. JBI Database of Systematic Reviews and Implementation Reports, 15(4), 1080–1153. https://doi.org/10.11124/jbisrir-2017-003357
CPA Webmaster. (2025). Psychology works fact sheet: Executive functioning – Canadian psychological association. In Canadian Psychological Association – The national voice for psychology in Canada. https://cpa.ca/psychology-works-fact-sheet-executive-functioning/
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Russell Barkley, Ph.D. (2015, January 14). What is executive function? 7 Deficits tied to ADHD. ADDitude. https://www.additudemag.com/7-executive-function-deficits-linked-to-adhd/?srsltid=AfmBOooDJqj9JedIlXV9MI5kGLE_im1K8iZ-Qy3NOjXbzgLZ6UldXk35
Saline, S. (2022). 5 Strategies to make and keep routines with adult ADHD | psychology today Canada. In www.psychologytoday.com. https://www.psychologytoday.com/ca/blog/your-way-adhd/202211/5-strategies-make-and-keep-routines-adult-adhd
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