ep 99: 5 Essential Routines for ADHD Adults (That Make Life Actually Work)

Ever feel like you’re always behind, always reacting, and never really ahead of your day? Coach Mande was there too – juggling two businesses with zero real routines in place.

In this episode, she breaks down the 5 essential routines that transformed her ADHD life from chaos and catch-up to calm control. These aren’t rigid schedules – they’re freedom-creating systems that work WITH your brain, not against it.

Key Quote

“You can’t be mentally healthy without routines. Routines don’t add more work – they organize what already needs to happen.”

Quick Exercise

Ask yourself: If every day were the same, what would you need to do to feel caught up?

List things like: meals, movement, cleaning, medications, work tasks, self-care, planning.

Then: Look for where these naturally fit into the 5 routines below.

The 5 Essential Routines

🌙 Evening Routine – Start Tomorrow Tonight

Wind down and reduce stimulation
Prep something for tomorrow
Coach Mande’s: Dinner → tidy counters → feed animals → bath + TV → audiobook to sleep

☀️ Morning Routine – Start Strong and Steady

Include something you look forward to
Break down “get ready” into specific steps
Coach Mande’s: Wake up → 30 min free time → get ready → 30 min cleaning

🗂️ Planning Routine – Cut Overwhelm Before It Starts

Review calendar
Pick 1-3 key priorities
Block time
Check upcoming obligations

🧠 Work Routine – Open and Close with Intention

Start: Brain sweep → review calendar → open tools → tidy space → start timer
End: Brain sweep → note tomorrow’s pickup point → quick messages → tidy → shut down