Routines aren’t about perfection. They’re about keeping the peace and developing a sense of stability. 

In this episode, Dr. J explains why traditional routines can feel impossible for ADHD brains — and what actually works. 

Think tiny, doable habits. Attaching new routines to things you already do. And yes, leaving room for rest, fun, and even the occasional “I forgot my socks” day.

For more on this topic: 

• Listen: ADHD and time perception
• Read: One woman’s daily routine with ADHD
• Read: How to build habits with ADHD
• Watch: Jessica McCabe on sticking to habits and routines

For a transcript and more resources, visit MissUnderstood on Understood.org. You can also email us at podcast@understood.org

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ADHD Unstuck is a free, self-guided activity from Understood.org and Northwestern University designed to help women with ADHD boost their mood and take small, practical steps to get unstuck. In about 10 minutes, learn why mood spirals happen and get a personalized action plan of quick wins and science-backed strategies that work with your brain. Give it a try at Understood.org/GetUnstuck.

Understood.org is a nonprofit organization dedicated to empowering people with learning and thinking differences, like ADHD and dyslexia. If you want to help us continue this work, donate at understood.org/give

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