Having been diagnosed with ADHD (combined type) in my twenties, I've always found it difficult to maintain a consistent routine. The idea of adhering to a schedule felt restrictive, leading me to take life one day at a time without any real structure. However, over the years, I’ve realized that this approach only made my life more challenging.

If you or someone close to you is navigating life with ADHD, there are four scientifically supported reasons to invest time in crafting a schedule and making a commitment to follow it. While children with ADHD often flourish with structured routines, the same benefits apply to adults dealing with the condition. It’s clear that those who are well-organized and punctual share a common practice: performing the same tasks in a consistent order each day.

If the mere thought of creating a schedule sends chills down your spine, know that you’re not alone. An article titled 9 Tips For Creating a Routine For Adults With ADHD from PsychCentral highlights that many of us with ADHD often resist the idea of a fixed routine. This is largely due to the nature of ADHD, which complicates the ability to establish and adhere to routines.

ADHD impacts executive functioning, making it difficult to manage time, set deadlines, organize tasks, and estimate how long activities will take. Dr. Stephanie Sarkis, a psychotherapist, explains that these challenges require us to find ways to better structure our lives.

Despite the anxiety that the idea of a routine can evoke, developing a practical and reliable schedule is not out of reach. The secret lies in starting small and discovering what works best for you. To dive deeper into effective routine-building, I suggest checking out the article from PsychCentral below.

So, why should you prioritize creating a routine? What advantages does it offer? This article aims to explore these questions and more.

Let’s delve into four research-backed reasons why adults with ADHD should prioritize establishing a schedule. After examining these compelling justifications, you'll likely feel motivated to give it a try.

Ending the Struggle with Self-Regulation

Individuals with ADHD often face difficulties in self-regulation, which manifests as impulsive behavior and challenges in maintaining focus amidst various distractions. This symptom can severely impact our lives, necessitating additional external structures to help manage daily challenges.

Psychologist Philip Zimbardo, in his book Psychology and Life, describes external controls as strategies that can help us regulate our behavior for more favorable outcomes. This concept is often referred to as "locus of control," which encompasses two beliefs: an internal locus of control, where individuals feel they can influence their circumstances, and an external locus of control, where they believe outside factors dictate their lives.

By establishing external controls, we cultivate a sense of internal locus of control, allowing us to feel more empowered in managing our lives. Studies show that individuals with a strong internal locus of control generally fare better. By integrating external controls through a structured routine, we enhance our self-regulatory capabilities and simplify our lives.

With clear structure, adults and children with ADHD can allocate specific time blocks for tasks like homework or work projects, alongside morning and bedtime rituals. Simple actions, such as preparing clothes the night before, can significantly streamline mornings.

Cultivating an internal locus of control mindset enables those of us with ADHD to feel more in command of our daily routines. Instead of being pulled in various directions by impulsive tendencies, we become equipped to tackle daily obstacles. This is among the most significant advantages of maintaining a consistent schedule.

Structure as Support for a Successful Life

In an insightful article from VeryWellMind titled Why Children With ADHD Need Structure and Routines, the author likens structure to scaffolding used in construction. Just as scaffolding provides support for buildings, a structured routine offers the necessary foundation for personal success.

This support facilitates the development of positive habits and enhances self-confidence. For children with ADHD, having this structure is crucial during their formative years, but it is equally valuable for adults who seek to streamline their lives.

As someone with ADHD, I often feel constrained by my condition, but I have come to appreciate the role of structure through discussions with my therapist. The scaffolding analogy resonates with me, emphasizing the support I need to achieve my goals and realize my aspirations.

Freeing Up Time for Enjoyment

Contrary to popular belief, establishing a routine that prioritizes repetitive tasks can actually free up valuable time in your daily life. Not every moment needs to be meticulously planned; there’s always space for leisure, relaxation, and simply unwinding. Following a routine allows you to carve out time for these essential stress-free moments.

Research indicates that stress can exacerbate ADHD symptoms, creating a cycle of anxiety and unrest. For those of us with ADHD, the inability to focus and filter out distractions can elevate stress levels. Procrastination, looming deadlines, and difficulty concentrating can further amplify these feelings. Clearly, incorporating elements into our lives that alleviate stress is essential.

And what helps reduce stress? Time to simply enjoy life.

By adhering to a routine, you’ll more easily identify moments in your day to relax. Furthermore, a structured schedule increases efficiency, allowing you to complete tasks in less time. This creates even more opportunities for relaxation. For anyone, having time to unwind and engage in enjoyable activities is vital, but for adults with ADHD, it is absolutely essential.

Feeling overwhelmed by the demands of daily life? Is the pressure to accomplish everything leaving you drained?

Creating a schedule and committing to a routine can be transformative. Research supports this.

Routine Leads to Better Self-Regulation A recent review of 50 years of psychological studies published in the Journal of Family Psychology reveals that even infants and preschoolers exhibit healthier, better-regulated behavior when they have predictable routines in their lives. While today’s fast-paced environment may make establishing a structured lifestyle seem daunting, research confirms the benefits of routine—especially for those with ADHD. In fact, these are the moments when structure becomes even more critical.

With many individuals working from home, a well-defined routine is imperative. As a full-time freelance copywriter for nearly two years, I have often experienced distractions that disrupt my workflow. When I succumb to these diversions, I find myself stressed, racing to meet deadlines.

By making the effort to create a daily routine, I discovered that distractions had less power over my focus. The behaviors I once found challenging to regulate became more manageable. This is the scientifically supported impact of creating and adhering to a routine. Now, I approach tasks with greater ease and can submit work ahead of deadlines, allowing me to take on more projects each month—a positive outcome for my income.

The advantages of a structured routine have been immense. I experience significantly less stress and wake up each day with a clear understanding of my goals and timelines. This structure transforms my daily tasks from overwhelming to achievable. If you want to enhance your happiness in life (and who wouldn’t?), it’s essential to develop a routine and commit to it wholeheartedly.

Simplifying Your Life for Greater Happiness I hope these four compelling reasons to develop a routine resonate with you. Through my research, I’ve become increasingly convinced of the benefits that a structured daily routine offers. You need not feel overwhelmed by ADHD, constantly fighting to keep pace and complete your tasks.

You have the power to transform your life.

Begin with small, manageable tasks. Start today. You can change your life, and I assure you, it’s possible.