my patient advice logo - used for header - mypatientadvice.co.uk
All Topics
Contact Us
Free Health Updates
Table of Contents
< All Topics
Print

How Can I Adapt My Routine When Unexpected Events Occur? 

PostedOctober 21, 2025
UpdatedOctober 21, 2025
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Living with ADHD means even the best routine can be knocked off track by a surprise meeting, a forgotten appointment, or an unexpected mood shift. Learning ADHD adapting routines is less about rigid planning and more about building systems that bend, not break when life gets messy. 

Free ADHD screening test

Routines That Flex: ADHD Strategies for the Real World 

The ADHD brain often struggles with transitions, but that doesn’t mean it can’t learn to pivot. These techniques help with ADHD coping with change and make routines feel more supportive than restrictive: 

Use a “priority pivot”:  

When your day changes, identify the top 1–2 tasks that still matter. Drop or delay the rest. 

Build buffer blocks:  

Instead of planning every hour, leave gaps between activities. This allows for catch-up or recalibration. 

Create fallback routines:  

Have a stripped-down version of your day (e.g. bare-minimum tasks) for when things go sideways. 

Visual reminders for flexibility:  

Sticky notes or phone widgets that say “It’s okay to adjust” can help override guilt or overwhelm. 

Practising ADHD flexible planning and ADHD routine adjustments lets you bounce back faster and builds self-trust, essential ingredients for long-term ADHD management. 

Visit providers like ADHD Certify for personal consultations to better understand how brain imaging can inform ADHD treatment.  

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to time management and ADHD.  

Free ADHD screening test
Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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, author and a reviewer for my patient advice - mypatientadvice.co.uk
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.