Why is maintaining routines challenging for those with ADHD? 

Many adults with ADHD find it difficult to maintain consistent routines, even when they genuinely want structure in their lives. According to NICE guidance (NG87, 2025) and NHS advice for adults with ADHD (2025), this challenge is linked to executive dysfunction difficulties in planning, time management, and follow-through that affect daily consistency. Routine maintenance is not about motivation or discipline alone but about how ADHD impacts the brain’s ability to organise and regulate behaviour. 

Why routines are difficult to maintain in ADHD 

The Royal College of Psychiatrists (2025) explains that disrupted routines often stem from time blindness, emotional dysregulation, and working memory difficulties. Adults with ADHD may forget tasks, struggle to transition between activities, or lose track of time. Research from William et al. (2024, PubMed) found that combining cognitive behavioural therapy (CBT) and habit-stacking strategies improved consistency and reduced missed commitments, especially when supported by digital reminders. 

A 2025 meta-analysis in The Lancet Psychiatry confirmed that using medication alongside CBT, coaching, or digital planning tools improves daily structure more effectively than medication alone. Similarly, studies in Frontiers in Psychology (Mechler et al., 2023) and BMJ (Zhang et al., 2025) highlight that digital scheduling apps, medication, and structured routines strengthen self-regulation and help sustain habits long term. 

If you’re looking for professional ADHD support, ADHD Certify provides trusted online ADHD assessments for adults and children, with ongoing access to clinicians for medication and routine-building guidance. 

Key takeaway 

Maintaining routines can be particularly hard for those with ADHD because of executive function and time perception differences. However, combining medication, CBT, coaching, and digital aids like planners or reminders can make routines more achievable and sustainable over time. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.