If your days feel chaotic no matter how many planners you buy, it's not about the planner.
This topic is for you if:
- You've tried rigid schedules and failed
- You need structure but hate rigidity
- You want a framework that flexes with your energy
Key Takeaways
- Divide your day into three blocks: Morning, Afternoon, Evening.
- External structure compensates for inconsistent internal executive function.
- Flexibility within structure is key. Aim for 80% consistency, not perfection.
Key Takeaways
- Divide your day into three blocks: Morning, Afternoon, Evening.
- External structure compensates for inconsistent internal executive function.
- Flexibility within structure is key. Aim for 80% consistency, not perfection.
Why Routines Matter for ADHD
For the ADHD brain, the right routine isn't a prison. It's a scaffold that supports your freedom to focus.
The ADHD brain has an inconsistent internal structure. Creating an intentional external structure through routines compensates for this by reducing decision fatigue, establishing helpful triggers, and creating momentum throughout the day.
1. Morning Activation Routine (MAR)
Components of an Effective MAR:
Physiological Kickstart (5-10 min) Movement immediately after waking activates your brain's dopamine system. Options: light cardio, stretching, yoga, brief walk (ideally outdoors).
Mindful Priming (2-5 min) Focused breathing or meditation to activate your prefrontal cortex. Options: breathing exercise, guided meditation app, or simple silent focus.
Priority Preview (5-10 min) Review your day. Check calendar, identify 2-3 "must-complete" tasks, and visualize successful completion.
The order matters. Do the physical movement first to wake up your brain, then the mindful priming to focus it, then the priority setting when your executive function is online.
2. Structuring Your Workday
Energy-Matched Blocks
Schedule your day in 60-90 minute blocks based on your energy patterns:
- High-Focus Blocks: Complex problem-solving, creative work, strategic planning
- Medium-Focus Blocks: Emails, calls, standard client work
- Low-Focus Blocks: Administrative tasks, routine updates, learning/passive consumption
Structured Breaks
5-10 minute breaks between blocks for physiological reset:
- Movement (quick walk, stretching)
- Hydration and small, protein-rich snack if needed
- Brief dopamine-boosting activity (music, social connection, nature)
Caution: Avoid social media or email during breaks. These can pull you into hyperfocus on the wrong things.
Task Transition Protocol
- Complete a clear stopping point on current task
- Document next steps for when you return to it
- Take a micro-break (2-3 minutes) between tasks
- Review objectives for the next task before starting
Use visual timers (like Time Timer) to make time passage tangible. Set alarms not just for meetings but for transitions between focus blocks.
3. Evening Closedown Routine (ECR)
Components of an Effective ECR:
Workday Completion (5-10 min)
- Process any lingering emails or messages
- Update project status and task lists
- Capture any open loops or ideas for tomorrow
- Clear your workspace physically and digitally
Tomorrow Mapping (5 min)
- Identify 1-3 priority tasks for tomorrow
- Review calendar and prepare for meetings
- Gather any materials needed for morning work
Wind-Down Ritual (20-30 min)
- Physical activity (light exercise or stretching)
- Screen reduction (switch to night mode or put devices away)
- Relaxing activity unrelated to work
The evening routine is often the hardest for ADHD entrepreneurs to maintain consistently. Start with just the Tomorrow Mapping component (5 minutes) and build from there.
4. Flexibility and Consistency
The goal isn't rigid adherence. It's sustainable structure:
-
80/20 Rule: Aim to follow your routine 80% of the time. This provides structure without creating pressure for perfection.
-
Minimum Viable Routine: Identify the core elements you'll protect even on disrupted days
-
Routine Recovery Protocol: Have a simple process for getting back on track after inevitable disruptions
-
Quarterly Refresh: Revisit and adjust your routines every 3 months to prevent boredom and maintain relevance
5. Your Daily Framework Template
Use this template to design your personalized framework:
Morning Activation
- Start time: ___
- Physiological Kickstart: ___
- Mindful Priming: ___
- Priority Preview: ___
Workday Structure
- High-Focus Blocks (best times): ___
- Medium-Focus Blocks (best times): ___
- Low-Focus Blocks (best times): ___
- Break activities: ___
Evening Closedown
- Start time: ___
- Workday completion tasks: ___
- Tomorrow mapping: ___
- Wind-down ritual: ___
Minimum Viable Routine (for disrupted days)
- Morning: ___
- Workday: ___
- Evening: ___
Summary
- External structure compensates for inconsistent internal executive function
- Morning Activation Routines (MARs) prime the brain for focus and productivity
- Energy-matched work blocks optimize performance throughout the day
- Task Transition Protocols help maintain momentum and reduce context-switching costs
- Evening Closedown Routines (ECRs) prepare for a smoother next day and better sleep
- Flexibility and consistent review are key to maintaining effective routines long-term
Sarah, a freelance designer with ADHD, struggled with inconsistent workdays that often ended in late-night scrambles. After implementing the Daily Framework:
- Her 15-minute morning routine (walk + 3 priorities) reduced decision paralysis
- Time-blocking her creative work in the morning matched her peak energy
- The 5-minute evening closedown eliminated the "where was I?" confusion each morning
Within a month, she reported feeling "in control for the first time in years."
What to explore next
Return to all TopicsRelated Topics
Conquering Time Blindness
Why 5 minutes feels like an hour (and vice versa), and how to visualize time effectively.
Task Management: Breaking Down the Overwhelm
The ADHD brain doesn't struggle with tasks. It struggles with managing the space between 'what needs to be done' and 'actually doing it.'