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Why Is Maintaining Routines Challenging for Those with ADHD? 

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

For people with ADHD, sticking to routines isn’t about laziness or lack of willpower, it’s often about how the brain handles structure. ADHD routine difficulties stem from the way ADHD affects motivation, time perception, and task switching. Even simple daily habits can feel like climbing a hill with no path. 

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What’s Behind ADHD and Routine Struggles? 

The ADHD brain craves novelty and stimulation, which makes repetitive actions feel dull and hard to stick with. Add in ADHD executive dysfunction which impacts planning, memory, and impulse control and routines can crumble quickly. 

Here’s how it plays out: 

Difficulty starting tasks:  

Routines require initiation. Executive dysfunction means even brushing your teeth can feel like a puzzle. 

Forgetting the plan:  

People with ADHD often lose track of what they intended to do, especially without external cues. 

Low dopamine response to routine:  

ADHD brains struggle with delayed rewards. That means brushing daily or tidying up might feel pointless in the moment. 

All-or-nothing cycles:  

It’s common to go from hyper-focused structure to total burnout, classic ADHD consistency problems. 

Building ADHD daily structure challenges into your life takes trial, error, and forgiveness. Flexible routines, visual reminders, and rewards help make consistency less rigid and more human. 

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.  

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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.