How Do I Create a Routine for Managing Errands with ADHD? 

Creating a routine for managing errands can be a challenge for individuals with ADHD, as time management, focus, and task initiation are often difficult to maintain. However, with the right strategies in place, ADHD routine planning can help break down overwhelming tasks into manageable steps and ensure that errands get completed efficiently. 

A structured approach that includes to-do lists, visual reminders, and time-blocking can help individuals with ADHD stay organised, reduce procrastination, and improve productivity. By building a routine around these tools, you can reduce stress and stay on top of everyday tasks. 

How to Create a Routine for Managing Errands with ADHD 

Here are some practical strategies to help you create a routine for managing errands: 

Use To-Do List 

Start by creating a to-do list of errands that need to be completed. Break down larger tasks into smaller, more manageable steps. For example, instead of writing “grocery shopping,” break it into “make a shopping list,” “go to the store,” and “put away groceries.” This makes the tasks feel less overwhelming and gives you clear action steps. 

Prioritise Tasks 

Once you have your list, prioritise your errands based on urgency. Focus on the most important tasks first, such as paying bills or picking up medications. By tackling high-priority items first, you ensure that your time and energy are used most effectively. 

Visual Reminder 

To ensure that nothing slips through the cracks, set up visual reminders around your home or use your phone’s notification system. Write reminders on sticky notes or create alerts in your phone for key tasks and deadlines. This can help keep your errands front of mind, even when distractions arise. 

Time-Blocking

Time-blocking is a powerful method for scheduling errands and other tasks. Dedicate specific time blocks for each errand to ensure that tasks are completed within a reasonable timeframe. For example, schedule 30 minutes for grocery shopping, an hour for picking up dry cleaning, and 15 minutes for making phone calls. Time-blocking helps you stay on track and avoid getting sidetracked by unrelated tasks. 

Build a Routine 

Consistency is key for ADHD routine planning. Create a regular schedule for your errands, such as running errands on specific days of the week or after particular activities. For instance, you could plan to run errands every Saturday morning or after work on weekdays. By making errands part of your routine, you reduce the mental energy needed to decide when to do them, and you avoid procrastination. 

Set Realistic Goals 

 It’s important to set realistic goals for yourself. Not every errand needs to be completed in one day, and some tasks may take longer than expected. Break your errands into chunks and give yourself the flexibility to adjust your routine when necessary. Celebrate small victories when you complete each task, this will keep you motivated to stay on track. 

Minimise Distractions 

When you’re out running errands, minimise distractions as much as possible. If you’re prone to impulse purchases or getting distracted while out, create a list and stick to it. If possible, use a simple app that helps you stay focused on the task at hand, such as a grocery list app or a task manager. 

By integrating ADHD routine planning, to-do lists, and time-blocking, you can create a sustainable routine for managing your errands. These strategies help you stay organised and ensure that even the most challenging tasks are completed efficiently. 

If you need help setting up a personalised routine or want additional support with errands management, visit providers like ADHD Certify for expert advice and guidance. 

For a deeper dive into time management strategies, read our complete guide to Time management and organisation.