ADHD Routines - how to build habits that actually WORK

Think you can’t create routines because you have ADHD? Think again! In this video, I debunk the idea of not being able to create and sustain routines just because you have ADHD. I’ll show you WHY you struggle to create routines, and what the trick is to finding routines that stick.

By the end of this video, you’ll know exactly where to start with designing your own perfect ADHD-Friendly routine. Let’s get into it!
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[runklrgurlexe]

Would love to see a video on how to hold yourself accountable… there’s been so many times where I just don’t do something because the consequences are minimal to nonexistent. For example, turning in projects late because no one will notice or say anything. How do I make “consequences” for myself when no one else will, and how do I actually follow through with said “consequences”? I can intellectualize procrastination and avoidance all I want, but at some point I have to actually DO something about the procrastination and avoidance.

[KouzyFox]

Ive tried keeping track of things i do, what i found was im inconsistent with everything. The moment i become to tired to will myself to do something is when it stops. This includes but not limited to, brushing teeth, eating, self-care in general, exercise, studying, going to work...i find myself reminding myself to breath at times 😢ugh 😑

[michellesauter]

I’ve started using a whiteboard to check off daily accomplishments. My goal is to complete 3 a day building upon it as I go.

[Trish-lamour]

41 years without knowing i had adhd but my issues with routines or habits have been there my whole life

[donnacrozier]

Ok, so only 4mins in and I feel seen/called out 😂. Yup you have just totally described my attempts at morning routines.

[Lea-nprs]

Its very interessting how removing friction alone works wonders for me. I wanted to start running because my thoughts get cleared up while doing it. I had a hard time sticking to it though because i was tired, or i had to eat first but then it would be too late, or i had a friend over... and so on and so forth. So i decided to run in the morning. During summer i luckily dont struggle getting up early. The only friction existing was if i didnt sleep enough which barely happens. I was able to hold up my routine then and i even ran a 4km charity run a few months later. Hitting thi goal made me even more motivated because before that i couldnt even run 2 minutes without being out of breath

[deborahdaviesdd-artist]

Please write a book, do more coaching, mentor a group. I want more of you. 😊

[shelleythebeachbum]

I am trying to create a whole new life routine! 😂😂 Late nights & rushed mornings. Hitting the snooze button repeatedly!

[YazWhyNY]

I'm only 4 minutes in and I feel SO SEEN 😂

[hesherette]

i love the focus on shifting the mindset, so many ADHDers seem to use it as an excuse for things, rather than trying to find ways to work WITH our neurodivergency (I'm guilty of this too). my autism craves routines + consistency, but my ADHD fights those tendencies lol, i do best with "loose" routines over strict ones, ie workout before my first meal of the day, finish the important work before fun/ hobbies, stuff like that. thanks for all you do Caren!

[Heyuher]

🎉🎉 We also must remember to use explanations to motivate our *next actions* & not to motivate our *next excuses.*

[Turtlpwr]

3:02 you’ve just described the past 2 years of my life. I’ve found that the more I silence the outside voices, the more I’m figuring out what I actually need to do for myself

[catrionathepoet]

I don't think my bad habits are actually a routine. They're not a similar time, they're just out of dopamine chasing. The only habits I've been able to create are ones I've done for 20+ years and done in one swoop, like closing the front door of the house or putting my seatbelt on in the car.

[MilesPlaysPriv]

Thank you, I'll definitely try the friction points approach! Also A lot of other adhd videos on the subject feel sort of... juvenile? Like talking in a hyper character voice and playing a ukulele. You are very clear in your points without unnecessary bits and cut-ins and gimmicks and I feel like we are talking on the same level instead of a children's entertainer trying to jiggle keys so I listen to their lecture, so thank you <3

[NiHaLxSeNnAr]

Thanks! It's great to feel empowered again instead of blaming the "bad, bad" ADHD in unsuccessful moments...

[rubycrystal]

This is so helpful. Like many ppl watching, I’m 43 and just realizing I probably have ADHD. I can’t wait to learn more ways to support myself instead of fighting against myself! All of this resonates so much! Thank you!

[allisonb.]

Lmao to what you said part abt watching vids of the 20-somethings and their morning routine vids and then wondering why it doesn’t work ha ha loooove ur channel!😂😂 I’m 44 . Ur so refreshing in ur adhd content.

[amg]

I’m so glad I found your channel! Last night I looked up “why do I jump from job to job” and you popped up. I was hesitant and a bit skeptical about the ADHD coaching title but I listened and related to everything you said! I think in a way I’ve been in denial about me having ADHD because I don’t like making excuses for myself but it DOES explain why I struggle with adulting so much! 😓 I feel seen and heard now and I would love to contact you personally. I definitely could use guidance

[brandonhogan]

ABSOLUTELY LOVE THIS Caren!!! I can not tell you how many other podcast/online creators i listen to that tell you what to do, all the while I'm in the corner beating myself to death because I'm not able to do what they do (it's also interesting to note that the podcasters I listen to are ex-military), and feeling guilty for it. I love your approach of teaching people how to be better advocates for themselves. Thank you so much!

[angiemac]

I'm not done with the video but the morning routine you described is exactly what my every day is like. And I have also tried watching videos of other people's morning routines and your description is so accurate I had to comment. Omg.