Many adults with ADHD tend to stay away from systems and routines, this is because they tend to think of them as being boring, and it limits flexibility and creativity. However in reality setting systems and routines will make your world ADHD friendly. The following steps are to discover the best routine for you. This routine may or may not work for anyone else and that is ok, the following is a process about figuring out what needs to get done and the best times to tackle each task.
Do A BrainDump – The first step is to get together the information on what you need to get done. You don’t have to worry about how organized this list is, it is just a brain dump. Take a half an hour with a notebook and write down everything that you need to do. When I wrote out mines I found it easier to throw everything in and edit it later. However, if you already have a routine you can divide these into the following categories. Tasks you already do that work well for you and tasks you need to add into your routine. On the other hand, if you are starting from scratch you can ask yourself the following questions – Which tasks do you need to do in order to get to work? Which tasks do you need to do in order to get your children to school? What errands do you need to do? What tasks do you need to do to maintain an organized home?
Create A Timetable – Now review your energy level and think about when you do your best work. Some people with ADHD have greater energy for creative thinking in the mornings because their self control depletes throughout the day. It is essential to schedule your big thinking. With that in mind, here are some guidelines – Morning: The mornings are about getting out the door, which is a challenge in itself especially if you have ADHD. Try to reserve the mornings for the tasks that require the most critical thinking and trouble shooting. Afternoon: This is a powerful part of your day because your energy (coffee high) has likely dissipated. This means that you are primed to do the real boring routine stuff. Can you use this time for tasks such as checking email, setting appointments, or running some errands. Evening: Evenings are planning and prepping for the next day such as laying out your clothes, packing lunches ect.
Use Flexibility For Expectations – You work process or schedule may not fit nicely into this and that is ok; the point is to utilize your most productive times to use for your most challenging tasks and your least productive times to do the mundane tasks.
Putting It All Together – Now put your activities with the times that you are planning to do them. You can start with anything that has to get done at a certain times of the day. For example, eating lunch or picking up your children from school.
Take A Test Drive – Take your new routine for a test drive for 30 days. How does it feel? Did you schedule your tasks at times that make sense? Did you need to adjust things? Adjust anything you feel that is not working. Then do another assessment after 30 days to review on how your new routine is working.