Building Routines That Stick: ADHD-Friendly Tips for Stress Management
Living with ADHD can make sticking to routines feel like an uphill battle, especially when managing stress. At Pacific Pines Wellness, we understand the unique challenges faced by individuals with ADHD and are here to offer practical, ADHD-friendly strategies for building routines that work for you.
Why Routines Matter for ADHD and Stress Management
For individuals with ADHD, routines provide structure, reduce decision fatigue, and help regulate emotions. When paired with stress management techniques, routines can significantly improve focus, productivity, and overall well-being.
The key is creating a routine that fits your needs and lifestyle rather than trying to force yourself into a rigid schedule.
ADHD-Friendly Tips for Building Routines
1. Start Small and Build Gradually
Creating an entirely new routine overnight is overwhelming.
Choose one small habit to start with, such as waking up at the same time every day or setting a timer for work breaks.
Once this habit feels natural, layer in another task.
2. Use Visual Aids and Reminders
ADHD brains thrive with visual cues.
Create a colourful calendar, to-do list, or habit tracker and place it somewhere you’ll see often.
Set alarms or notifications on your phone to prompt you throughout the day.
3. Incorporate Flexibility
Rigid routines can feel suffocating, especially for those with ADHD.
Build flexibility into your schedule by leaving buffer time between tasks.
Include stress-relief activities like listening to music, going for a walk, or taking a short nap when needed.
4. Prioritize Stress-Reducing Activities
Make time for activities that calm your mind and reduce overwhelm:
Mindfulness Practices: Try short, guided meditations or deep-breathing exercises.
Exercise: Physical activity can help burn off excess energy and boost mood.
Creative Outlets: Art, music, or writing can be therapeutic and fulfilling.
5. Break Tasks Into Smaller Steps
Large tasks can feel daunting. Break them into manageable chunks:
Use the “two-minute rule” to start small tasks and build momentum.
Reward yourself after completing each step to stay motivated.
6. Leverage Accountability
Enlist support from friends, family, or a professional counsellor.
Share your goals with someone who can encourage and check in on your progress.
Consider joining an ADHD support group for additional encouragement and tips.
How to Stick with Your Routine
Sticking with routines can be challenging, but these strategies can help:
Track Progress: Use a journal or app to log your successes.
Celebrate Wins: Acknowledge small victories, even if they seem minor.
Be Kind to Yourself: Accept that setbacks are part of the process and focus on moving forward.
Professional Support for ADHD and Stress Management
Building routines that stick is a journey, and you don’t have to do it alone. At Pacific Pines Wellness, our experienced counsellors specialize in ADHD support and stress management strategies. We can help you:
Identify obstacles to routine building.
Develop personalized strategies to reduce stress.
Create a sustainable plan that works with your unique needs.
Take the First Step Toward Balance and Well-Being
Routines don’t have to be rigid or overwhelming—they can be a source of stability and peace in your daily life. Whether you’re managing ADHD, stress, or both, Pacific Pines Wellness is here to guide and support you.
Contact us today to schedule a session and start building routines that work for you!
