How to Build Routines That Actually Work for Your Brain
Most people know routines help. But if you’re living with ADHD or anxiety, the idea of “just stick to a routine” can feel impossible. What works for one brain doesn’t always work for another — and forcing the wrong kind of structure can backfire, leaving you frustrated or burned out.
The key is designing routines that fit your brain, not the other way around.
1. Keep It Simple
Start small. One or two anchor habits (like brushing teeth right after breakfast, or setting out clothes before bed) are easier to stick to than a full-day overhaul. Small wins build momentum, which matters more than perfection.
2. Use External Cues
ADHD and anxiety can make internal motivation unreliable. Timers, reminders, or visual checklists give your brain the prompts it needs to get moving without constant willpower.
3. Build Flexibility In
Rigid routines often collapse the moment life gets messy. Instead, create flexible frameworks. For example, instead of “I must exercise at 7 AM,” try “I move my body for 20 minutes before lunch.” This allows structure without the pressure of perfection.
4. Pair With Enjoyment
Linking a task with something you enjoy makes it stickier. Listen to your favorite podcast while folding laundry. Make coffee the reward for finishing a quick morning checklist. Your brain is more likely to repeat habits that feel rewarding.
5. Revisit and Adjust
Your needs will shift over time — and so should your routines. What works during the school year may not fit summer schedules. Reassess often, notice what’s working, and let go of what isn’t.
Final Thought
Routines don’t need to be perfect to be powerful. The right routines create stability and reduce stress so that your brain can focus on what matters most: living with more clarity and confidence every day.
