Many adults diagnosed with ADHD and executive functioning challenges have a love-hate relationship with schedules. On the one hand, they understand schedules are necessary for keeping them on task, on time, and on track — and down deep they also know they work.
However, because neurodivergent adults also thrive on spontaneity and the freedom to follow their creative whims, the idea of a rigid schedule may feel suffocating and controlling.
In other words, they prefer to have a daily schedule on their own terms.
I find it interesting that my adult coaching clients are extremely responsible and nurturing when it comes to their loved one’s schedules and appointments. However, when things feel obligatory for them resistance sets in like a storm.
So, let’s dive into why this may be happening.
Schedules can feel like handcuffs, restricting freedom to indulge in what truly brings joy. Or keeping a schedule may bring on the fear of missing out on spontaneous moments. And that can feel very overwhelming.
Regardless, we can’t avoid structure altogether. The key is finding a way to make schedules work for you and not against you.
Here are six strategies to try when building a daily routine:
1. Reframe Your Perspective on Schedules
Instead of viewing schedules as rigid, view them as flexible frameworks to guide your day. Think of your schedule as your personal compass. You decide what path to take, when, and for how long. That’s the beauty of it: you have full choice and control.
2. Sprinkle in Fun
Inject your schedule with bursts of creativity and little pockets of freedom and fun. Set aside time for indulging in your passions, like an “Innovation Hour” or “Think Tank Time.” Let your imaginative juices flow, knowing your schedule will balance structure and spontaneity.
3. Try Time Blocking
Try incorporating time blocking into your daily schedule. This technique lets you set aside specific chunks of time for various tasks, but you can choose what to work on within those blocks.
BONUS TIP!
Make sure to add unscheduled time to your schedule too. What I find happens quite often with my clients is when they have no structure or schedule in place, they feel like they’re working all the time. By giving themselves permission to take uninterrupted time off during the week, or as I like to call it, “Scheduling the Unscheduled,” it changes their mindset and productivity.
They are more likely to stick to a schedule when necessary, knowing there will be other times where they’ll get a much-needed mind break.
4. Enlist an Accountability Buddy
Consider finding an “Accountability Buddy” (friend, co-worker, partner, etc.) who can gently nudge you to stay on track while understanding your need for creative freedom.
5. Assess and Modify
If you feel like you have “cheating” tendencies, that may be hints that your schedule needs tweaking or more balance. Assess what makes you feel constrained and find ways to modify it.
Maybe you need longer breaks between tasks or to shuffle the order of tasks to suit your energy flow. Perhaps you need to switch up your environment so that you do your heavy mental lifting in a place that brings you calm and comfort. Or perhaps you need to use colorful visual aids to make your schedule feel less boring and mundane.
6. Be Kind
Lastly, be kind to yourself and set achievable goals within your schedule. Unrealistic expectations can lead to frustration and that “pouring metal shavings all over yourself” feeling. Acknowledge your progress no matter how small the win. If you remember that schedules can be your allies on the road to productivity success and personal fulfillment, then you’re halfway there.
Here’s to a beautifully balanced life filled with creative expression and a newfound love for schedules.
Leslie Josel, Principal, Order Out of Chaos
ADHD Coach, orderoochaos.com
----
Leslie Josel, an award-winning ADHD-student and parenting coach, is the founder of Order Out of Chaos® – a 20+ years company whose mission is to champion parents & professionals raising neurodivergent students. She's an award-winning author of three books, creator of the award-winning “Academic Planner: A Tool for Time Management®,” and an internationally acclaimed speaker.
Leslie’s been named as one of the top time management experts in the world by Global Gurus eight years in a row. Until recently, she wrote the weekly “Dear ADHD Family Coach®” column for ADDitude Magazine.
