Why traditional routines don’t work for the ADHD brain and what to do instead

Ever feel like routines just aren’t built for your brain?

If you’re living with ADHD, you’ll know that trying to create structure and routine can feel like climbing a mountain in flip-flops. It’s hard – really hard – and sometimes it feels like everyone else got the instruction manual for life, and yours got lost in the post.

We’ve all been there: running late (again), putting things off even though we want to do them, feeling completely overwhelmed by everything on our plate… and then topping it all off with a heavy dose of guilt and shame. It’s exhausting – and over time, it can really take a toll on your confidence and self-worth.

One of the most common reasons people reach out to me as an ADHD coach is because they’re struggling with routine and structure. They know they need it, but no matter how many planners, apps, or colour-coded systems they try, nothing seems to stick.

Here’s the thing: the problem isn’t you. The problem is that most traditional routines aren’t built for ADHD brains.

But when you find routines that do work for the way your brain functions, everything changes. Suddenly, those simple daily tasks – planning your day, keeping the house in order, remembering appointments – become more manageable. You feel calmer. You start ticking things off your list. And most importantly, you start feeling proud of yourself.

This is where ADHD coaching can make a real difference.

It’s not about trying to force yourself into someone else’s idea of what success or productivity looks like. It’s about working with your brain, not against it. Together, we explore what routines feel natural to you, what systems are realistic and sustainable, and how to build a life that supports your strengths – not just your struggles.

Because once you have the right tools and support, everything shifts. You start to realise: you were never lazy. You weren’t failing. You just needed a different approach.