the truth about ADHD routines

Welcome back to adhdfounder! New routines suck. I set the alarms, make the checklists, and swear this time would be different. By day three, I’m back to square one.

You may feel the same.

Over the past year, I’ve made content to help you feel seen and heard as an ADHD high-achiever. But I don’t just want to validate your struggles. I want to help you unlock your fullest potential. And I have a challenge for you.

The challenge? That voice in your head that says you can’t stick to a routine? Let’s prove it wrong. The idea that ADHD will always hold you back? Wrong again.

I’ve spent the past few months cooking something up for our adhdfounder community. It’s longgg overdue. But I’m so excited to share it with you today:

MVR: Minimum Viable Routine

If you’re like me and struggle with routines, here’s a new approach: the minimum viable routine (MVR).

Think of it as the smallest, simplest version of a routine that keeps your life purely functional. Don’t worry about perfection. Just find what works (for you) and start there.

Here’s how to create your own MVR:

• ⚓ Pick one anchor habit: Choose one habit to center your day around, like drinking water first thing in the morning or tidying up your workspace.

• 🤏 Keep it tiny: Forget multi-step morning rituals. Start with two or three simple actions you can actually stick to.

• ⚙️ Iterate as you go: Don’t like something? Change it. Your routine should evolve with you.

MVR is a mindset shift—focus on consistency over complexity.

Why Unfinished Tasks Haunt Your ADHD Brain

Ever started a task, left it unfinished, and then spent the rest of the day spiraling about it? 😵‍💫 

You can thank the Zeigarnik Effect for that. It’s our brain’s sneaky tendency to fixate on incomplete tasks (like an annoying pop-up ad you can’t close).

For ADHDers, this effect can completely derail your day. Here’s how it usually goes:

• You leave an email draft unsent.

• You start thinking about how long it’s been sitting there.

• Suddenly, you’re stress-scrolling TikTok at 2 p.m., avoiding the very thing that’s haunting you (oof!)

To outsmart the Zeigarnik Effect:

1. Close the loop. If you can finish something quickly (like sending that email), do it.

2. Write it down. Our brains often fixate on tasks because we fear forgetting them. A quick note or list can provide relief.

3. Chunk it. Break bigger tasks into smaller pieces and complete just one chunk. Your brain will feel like you’ve made progress, even if the whole thing isn’t done.

Reclaim your mental bandwidth and keep the chaos in check ✅ 

That’s a wrap! So, go forth, tweak, and make your routines work for YOU. I’ll be here at every step of the way.

Made it this far? Here’s your small win for today: 🏆

—Eugene (ADHDfounder) ✨