How to Build Routines with ADHD

Routines are important and achievable for individuals with ADHD.

Routines provide structure and should not be seen as crutches.

Building robust Routines involves four steps: Clarity, Intention, Subtraction, and System building.

Steps to Building Robust Routines

• Clarity: Understand why you want to build a routine.
• Intention: Set a specific time and place to start the routine.
• Subtraction: Remove distractions or obstacles that prevent you from sticking to the routine.
• System building: Optimize your environment, remove dependencies, plan for rebounding, and track your progress.

Tips for Building Effective Routines

• Optimizing your environment makes the routine more obvious and easier to execute.
• Removing dependencies ensures the routine is not reliant on specific conditions.
• Plan for rebounding by shifting from self-criticism to problem-solving.
• Tracking your progress is essential for maintaining the routine.

Presenter

• Aliia Aluli - Systems Engineer and Postdoctoral Fellow at the NAS Propulsion Lab