Creating Routines: The Dyslexic And ADHD Way

There’s something about the word “routine” that can make our brains tighten up. You know it’s good for you, yet it feels like one of those goals that slips away when life gets busy. Today, we’re talking about building strong, lasting morning and evening routines from the latest “Truth About Dyslexia” episode. This post gives you three powerful tips to help you create the routines you crave without fighting your own mind.

The episode dives into the importance of finding a pattern that suits your style, not just one everyone says will work. You’ll learn how to break tasks down, build new habits, and keep yourself on track when your mind wanders. By the end of it, you’ll have fresh ideas and encouragement to tackle routines in a fun, brain-friendly way.

Understanding Why Routines Matter

Routines are one of those topics we all come back to each year, and for good reason. They provide structure for our day and free up mental space for far more exciting pursuits. The host, Stephen Martin, notes that when everything else spins around you, routines give you an anchor. But you might need a real push to start making them stick.

When faced with tasks that demand consistency, many of us with dyslexia or ADHD feel like our brains are shouting for freedom. We can get frustrated. We know waking up at the same time or having an evening ritual helps, yet it still feels tricky. That’s why setting routines doesn’t have to be complicated. Simplifying the process can help you stay relaxed and motivated.

“It’s like it fights it and can feel like an uphill battle.”

This quote from the episode rang true for me. If it feels like a struggle, sometimes a change in perspective is all you need. Instead of forcing yourself, try smaller steps. Give yourself permission to experiment until you find a rhythm that works.

Tip 1: Start Small and Build Up

One of Stephen’s biggest pieces of advice is to start small. If you’re not used to following a regular pattern, jumping into a long list of habits from day one is overwhelming. You’re more likely to lose steam if you set too many goals right away.

Instead, pick one or two items that matter most. For instance, you might schedule 15 minutes of journaling in the morning or commit to a five-minute tidy-up before bed. Make these mini-habits as easy as possible. Choose tasks that feel almost too simple, so you’re more likely to do them each day.

This approach gradually can build momentum. Once you’ve successfully done these mini-routines for a week or two, you can add another small action. Over time, your small and steady steps become a comfortable routine without huge stress.

Tip 2: Use Brain-Friendly Tools

We all need reminders. If you’re anything like me, your brain loves excitement and hates monotony. Routines can feel dull, so let’s give ourselves a bit of tech or pen-and-paper help.

• Visual Checklists: Create a bold list of tasks somewhere you’ll see it, like on your bedroom door or near your computer. It keeps you aware of what you want to do next.
• Calendar Alerts: Use phone notifications or calendar reminders. Hearing a pleasant alarm can gently keep you on track, without making you feel bossed around.
• Habit Trackers: Whether it’s a simple grid in your notebook or an app on your phone, ticking off tasks can feel surprisingly rewarding.
• Verbal Prompts: Talk out loud to yourself or partner with a friend who’s also working on routines. Encouragement from a buddy can help boost motivation.

Making your routine visual, auditory, or tactile helps it stick in your memory. A single alarm might do wonders. It’s simple but cuts through the mental clutter and reminds you of your goals every day.

Tip 3: Adjust and Realign

Even the best-laid plans need a refresh occasionally. Life isn’t static, and your routine won’t always look the same every month. Be honest if something you chose isn’t giving you the results you hoped for, or if it’s become a new stress point.

Reflect on what’s working and what isn’t by checking in with yourself. Devote five minutes each week to ask questions like: “Am I enjoying this?” or “Do I see any benefit?” If you find an element of your plan isn’t meeting your needs, let it go or tweak it. It’s fine to swap a morning run for a quick indoor stretch if you can’t face the cold “dark o’clock” start.

You’re the boss of your own routine, so shape it to fit your life. If you approach it this way, you’ll stay flexible and avoid feeling guilty when something needs to change.

Final Takeaways

Settling into a routine doesn’t mean losing your spark. Think of it as the scaffolding that helps you reach higher. Here are a few key points to remember:

• Pick small, simple actions that feel reachable.
• Harness the power of checklists, trackers, or friendly reminders.
• Allow regular space to adapt your routines as life shifts.
• Celebrate small wins, and stay kind to yourself when you slip.

We often think there's an all-or-nothing approach to routine building, but it doesn’t have to be that way. Even tiny habits can give life more structure and reduce mental clutter. The goal isn’t perfection, it’s consistent progress. When you allow yourself to adapt instead of forcing a rigid system, you’re more likely to stick with it.

If you want to hear more about these ideas, check out the podcast player at the top of this page. You’ll learn all about how our brains respond to routines, plus get more personal insights from Stephen’s experiences. Have a listen and let it inspire you to make your daily life just a little bit easier.

Happy routine-making, and remember to keep it fun so it never feels like a chore!