5 Simple ADHD Tips – How to Stick with Routines

You know the drill: you start your day with a perfectly planned routine, armed with habits that promise to keep your life as an ADHD mom smoothly sailing. 

But then, life happens. 

A forgotten school project that needs last-minute attention, an unexpected work call that can’t wait, or simply a day when your energy levels are nowhere to be found. 

These interruptions feel like roadblocks, making it seem impossible to stick to your well-intentioned plans.

It’s a common story among ADHD moms. 

The frustration of constantly feeling derailed is real.

These five strategies will help you remain flexible, adapt your routines on the fly, and most importantly, forgive yourself when things don’t go as planned. 

Let’s dive into how you can maintain your habits and routines, even when life seems determined to throw you off course.

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1. Reduce resistance by simplifying your environment

Creating a simplified environment can significantly reduce the resistance to sticking with your habits and routines, especially when unexpected interruptions arise. 

For ADHD moms, a cluttered space can be a major source of distraction and overwhelm, making it challenging to focus on the task at hand. 

Start by decluttering your living and working spaces, removing items that don’t serve a purpose or bring joy. 

Opt for minimalistic setups where everything has its place, making it easier to maintain order and reduce decision fatigue. 

A streamlined environment will minimize distractions and make it more straightforward to pick up where you left off, should an interruption occur.

Here are 5 easy areas you can declutter quickly:

• Kitchen Counters: Clear off all but the most used appliances and essentials. A clean counter invites cooking and reduces overwhelm.
  
  
• Home Office Desk: Keep only the current project and necessary supplies on your desk to focus better.
  
  
• Entryway: Set up a simple system for shoes, coats, and keys to avoid clutter at the entrance.
  
  
• Living Room: Limit decorative items and keep only those that make the space feel calming and enjoyable.
  
  
• Bedroom Nightstands: Remove unnecessary items, leaving only a book, and a lamp.
  
  

2. Anticipate interruptions & have a backup plan

Life is unpredictable, more so for an ADHD mom.

By anticipating possible interruptions and having a flexible backup plan, you can navigate through disruptions with less stress.

This involves recognizing potential time slots or events that could derail your routine and planning alternative actions.

For example, if your morning routine is often interrupted, consider waking up a bit earlier to enjoy undisturbed time or have a quicker version of your routine ready to deploy when pressed for time.

Having a backup plan for your routines will allow you to maintain momentum, even when the unexpected happens.

Here are 4 ideas for backup plans in your life:

• Morning Routine Backup: If the usual morning routine is disrupted, have a “mini-routine” that covers just the essentials like brushing teeth and changing clothes. If you usually make a hot breakfast, have some easy grab-and-go options stored in the pantry for just in case. Cereal is usually our backup for breakfast.
  
  
• Quick Meals:: Have a list of super quick meal ideas or freezer meals ready for days when cooking plans fall through.
  
  
• Essential Errand List: Keep a prioritized list of errands that can be quickly adjusted. If something urgent comes up, tackle only the top-priority errand to maintain productivity without overextending yourself.
  
  
• Workout on the Go: Yeah it’s nice to have a designated time to hit the gym everyday but when you’re a busy mom that doesn’t always happen. Walk for 15 minutes and do some crunches during your kid’s afterschool practices  as a backup plan.
  
  
• 15-Minute Cleanup: Create a quick cleanup routine that focuses on just the main areas. If guests surprise you, you’re ready in no time.

3. Simplify your routines

The key to sticking with habits and routines amidst interruptions is simplicity. 

Overcomplicated routines are hard to follow even on a good day, and they become nearly impossible when life throws a curveball.

 Break down your routines into the most essential tasks that align with your goals and are manageable within your energy levels. 

Focus on creating routines that are flexible and can be adjusted as needed without feeling like you’ve fallen off the bandwagon.

This simplification makes it easier to stay on track, even when interruptions occur, because you have a clear, concise set of actions to return to.

This BM3 – what are the three bare minimum tasks you need to do for this routine to be consistently successful.

Here are my top 5 simple daily routines:

• Morning bedroom routine: Update daily to-do list, get dressed, make bed
  
  
• Morning school-day routine: Wake up kids, make breakfast, make lunches
  
  
• Afternoon school-day routine: Pick up kids, drop off at practice, start dinner
  
  
• Evening routine: Reset kitchen, reset boys’ bedroom, take a shower
  
  
• Bedtime routine: Put away my clean laundry (Wednesdays only), read a book in bed
  
  

4. Simplify your to-do list

An overloaded to-do list can be overwhelming and counterproductive, particularly for ADHD moms facing daily interruptions. 

The solution lies in simplifying your to-do list to include only the most critical tasks that need attention. 

Prioritize tasks based on urgency and importance, aiming to keep your list short and manageable. 

Don’t forget to have a master to-do list as well. A place where you can braindump tasks that you need to do in the future and don’t want to forget about.

I use my virtual calendar and my daily time blocks to create a new to-do list every morning.

This to-do list serves as my daily itinerary as well helping me navigate the day.

Here are 4 tips to help you plan your week and create a daily to-do list:

• Start with Just 3 Tasks: If you’re new to using a daily to-do list, start with just three tasks. They can be tasks you’re already accomplishing everyday. As you work your “to-list muscles” you’ll be able to add more tasks and accomplish more in a day. Start small!
  
  
• Daily Theme: A great way to stay focused and feel productive is to assign a theme or focus to each day of the week (e.g., Mondays for errands, Tuesdays for cleaning). Of course there is always room for flexibility but having a clear and defined ideal rhythm will provide some clarity for your week.
  
  
• Time Blocking: When I started time blocking I was a full-time stay-at-home mom. Now that my kids go to school, I created time blocks around the time I’m in town and the time I’m at home. I put location-specific tasks in those time blocks in my daily to-do list.
  
  
• Top Three Priorities: Sometimes you may only have the time and energy to get to one, two, or three tasks on your to-do list. Don’t bite off more than you can chew. Write the three tasks that are the most important for that day and focus on them.
  
  

5. Allow more time to do less

Adjusting your expectations and allowing more time to accomplish less can be a game-changer in maintaining habits and routines amid interruptions. 

This doesn’t mean lowering your standards but recognizing that as an ADHD mom, flexibility and realistic time management are your best allies.

Allocate buffer times within your day to accommodate potential disruptions, and don’t pack your schedule too tightly. 

This breathing room reduces stress and makes it more feasible to bounce back from interruptions without feeling like you’re perpetually behind.

Here are 4 tips to manage your time better:

• Buffer Time: Don’t jam-pack your day. Allow some buffer time by giving yourself 10-15 minutes more than what you think will take to complete tasks.
  
  
• Single-Task Focus: Aim to complete one main task per day, giving yourself permission to fully focus without the pressure of multitasking.
  
  
• Weekly Must-Dos: Instead of daily goals, list what you need to accomplish in a week, allowing flexibility to move tasks around as your week unfolds.
  
  
• Car Catch-Up: When you’re waiting in your car, don’t just play on your phone or mindless scroll social media. Use that time to get ahead on some family admin tasks like budgeting, making appointments, and planning for the days to come.
  
  

Join The Accountability Club for Help Decluttering

If you need a positive community while you’re decluttering and downsizing your home and responsibilities, consider joining The Accountability Club.

It’s a space where you get affordable group coaching, share your journey, and stay accountable with your decluttering projects.

If group settings aren’t your thing and you need more hand-holding and personalized feedback, you can do one-on-one online coaching with me instead.

You’ll get my eyes on your home and a more tailored coaching experience.

I’d love to hear from you!

What are some interruptions that get your off course with your daily habits and routines?

Leave a comment below.