7 Best Reasons for Routine Charts for ADHD Adults

Let’s be real: as teachers, we’re pros at creating systems for our students.

But when it comes to ourselves?

Yeah… not really.

Trying to juggle the never-ending demands of a classroom is rough enough.

But add in the internal chaos of ADHD, autism, or sensory processing disorder (SPD)?

That's no joke.

You’re not lazy.

You’re managing a lot—and your brain deserves tools that actually help.

Let’s look at some routine charts for ADHD adults that can help create structure (and maybe even sanity) in your day.

The Power of Routine Charts

They create structure.

Reduce decision fatigue.

And give your day that long sought after predictability your nervous system craves.

If your brain ever feels like a browser with 48 tabs open, a routine chart is the “close all tabs” button.

(Okay, maybe not all, but a solid 12.)

Personally, I love the option of closing all the tabs to the right. But I digress.

What Are Routine Charts for ADHD Adults?

Think of them like a GPS for your day.

Routine charts are visual tools that break down tasks in a clear, step-by-step way.

(So your brain doesn’t have to guess what comes next.)

For ND teachers, they can:

• Reduce overwhelm

• Increase follow-through

• And create that elusive feeling of handling your day

Instead of trying to hold the whole day in your head, a routine chart holds it for you.

Crafting a Predictable Day

Predictability = power.

Especially for teachers with ADHD, autism, sensory processing disorder, or other form of nd.

I know that you love and hate structure, am I right?

If you're at all like me, you know it's a love/hate relationship.

But in all honesty, doesn't it save you some bandwidth to know what might be breakfast the next day?

Routine charts help you:

• Stay grounded in transitions

• Mitigate anxiety by reducing the “what now?” moments

• Start and finish tasks more consistently

Imagine walking into your classroom and your chart saying:

How do I know?

Because I used to use one almost exactly like this at my last teaching job.

Every morning, especially as the year wore on and everyone should have been on vacay.

But we were still at school. You know that feeling.

Anyway, it felt a little crazy at first.

Like, where do I put my backpack? Do I need to see this on a checklist?

But once I got over that, it really did help me save some energy for the rest of the day.

The point is not that we depend on them to function; instead they make our lives run smoother, easier.

Which, if you're anything like me, is something you relish.

Because energy and motivation comes and goes, right?

But something like a morning routine chart can help guide you back on track with less wasted time and energy.

Designing an Effective Routine Chart

Creating a routine chart shouldn’t feel like another thing on your to-do list

(But hey, if it does, put it on your chart!)

Here’s how to make one that actually works for you:

1. Identify & Prioritize Tasks

Start by listing out everything that needs to happen.

Then:

• Highlight what’s essential

• Notice what drains you (and build in support)

• Choose what to automate, delegate, or drop!
  
• You just prioritized your tasks!

2. Customize It to You

Make your chart something you want to look at.

• Add colors or doodles

• Use stickers (yes, grown-ups get stickers too)

• Include tiny rewards or affirmations

• Bonus tip: match the chart format to your style—
  
  (whiteboard, printable, app, or even post-its on your bathroom mirror.)

ADHD-Friendly Morning Routines

Mornings can feel like running a marathon in molasses. Ugh!

The other day I saw a meme that said you (and your family) could have a good morning, or you could be on time.

So true.

Here's how to make them smoother:

• Consistent Wake-Up: Try waking at the same time daily (yes, even weekends—sorry).

• Visual Schedule: Brush teeth or hair first? Let the chart decide. Less overthinking = less stress.

Tiny Steps: Break it way down. Not “get ready” but:

• Get out of bed

• Drink water

• Sit upright for 30 seconds

Simple Breakfast: Think: protein + carb + fat. Eggs and toast. Greek yogurt and granola.

Movement:

Wall push-ups. Stretching. Dance it out. Move your body before your brain says no.

Mindfulness (Optional!):

Deep breath, 5-second pause, or just standing still before the chaos. Skip it if it stresses you out.

Celebrate:

You got up. You moved. You fed yourself. That’s worth a gold star (or at least a second coffee).

Managing the Day’s Schedule

Once you're at school, how do you keep the wheels turning?

• Set Priorities:
  
  Pick 3 main tasks for the day. Ask your favorite chat bot for help if you get stuck.
  
  Or literally write out your ideas and close your eyes and pick 3!

• Time Blocks: Assign chunks of time. (Not rigid. Just roomy containers.)

• Visual Tools: Color-coding = yes. Icons = bonus.

But don’t get stuck designing instead of doing.

Flexibility: Leave room for chaos. You’re a teacher, not a time wizard.

Reflect: What worked? What fell apart? Adjust tomorrow’s chart accordingly.

Adapting Routines for ADHD Adults

You’re not a failure if you forget your own system.

ADHD brains are nonlinear, creative, and occasionally cantankerous.

Make your routines work for that.

• Use Reminders: Alarms, Alexa, sticky notes on your forehead… whatever works.

• Reward Yourself: Finished a tough task? Watch a show. Or a podcast. Or silence.

• Get Support:
  
  Find an accountability buddy. This is probably the most important of all ADHD or nd tips.

• Experiment: Not working? Switch it up. No shame in a messy trial-and-error phase.

Key Takeaways

There are so many great reasons to use routine charts for ADHD adults.

The trick is finding what works for you.

And not being afraid to tweak it when it's time!