Executive Function & The Value Of Routine

Routines never used to excite me. They felt like cages that forced me to do boring tasks on repeat. But after living with dyslexia and ADHD for years, I noticed that my executive function challenges often made life feel unpredictable. Suddenly, routines became less like chains and more like guided steps that free up mental space.

In this episode, I talk about how I came around to routines after realising they were key to building confidence in my day-to-day life. I also chat about how our brains love to get distracted and how a good routine can keep us on track. If you’ve been burned by the idea of structure, you’re not alone. This conversation explores how we can design simple systems that actually work.

Why I Used to Hate Routines

I’ll be honest. When I was younger, the thought of doing the same thing every day felt like torture. I’ve always loved variety, new ideas and shaking things up. My mind would bounce from one shiny thought to the next, so being told to follow a schedule sounded dull.

Back then, nobody explained why I might struggle differently from others. I remember feeling like I was lazy or too rebellious. I thought I could tackle everything on the fly. Yet I often forgot tasks, misplaced my keys and felt overwhelmed more often than I’d like to admit.

“Routines might be dull, but there’s freedom in not having to think about every single decision.”

That’s a direct quote from the podcast, one that sums up my shift in mindset. Because when every little decision leaves you spinning your wheels, routines can be your secret weapon.

Realities of Executive Function Challenges

Executive function is all about how we plan, prioritise and execute tasks. For many with dyslexia or ADHD, these processes can feel like herding cats. The brain leaps all over, and the result is missed deadlines or a chaotic day.

In the episode, I share how it’s not about being careless. It’s that our brains operate differently. A routine can act like an external support beam that props up our natural creativity. You still get to have fun, but you also maintain a sense of order that keeps you from juggling too many balls at once.

These are a few reasons routines help with executive function:

• They reduce decision-making by creating predictable steps.
• They give you mental room to focus on bigger tasks.
• They keep stress levels down because you know what’s coming next.
• They reinforce positive habits that used to slip through the cracks.

Finding a System That Works

Not all routines are created equal. A rigid, hour-by-hour plan might feel impossible for some of us. Others might crave that tight structure to keep them in line. There’s no single right way. The trick is to experiment with different levels of structure until you land on something that sticks.

Lately, I’ve been playing with themed days and short guided sprints that take the guesswork out of “What do I do next?” For instance, I might keep Monday mornings for planning and creative work. I set a timer for 30 minutes at a time to stay locked in, then I reward myself with a break.

Maybe you prefer a relaxing morning routine where you wake up, grab a tea and journal for ten minutes before diving into emails. Or you might want a built-in walk after lunch. If a routine doesn’t fit, add or subtract steps until it feels natural. No two brains are the same, especially when it comes to neurodiversity.

Putting It All into Practice

I won’t pretend it’s all sunshine. Like many things that help our brains, creating a routine might feel awkward at first. That’s normal. Sticking with it is easier when you see it as a long-term game instead of a quick fix.

Here’s my basic process right now:

1. Plan a small routine (morning or evening) that includes just three or four steps.
2. Try it for a week and note how it feels, without judging every misstep.
3. Add or remove one element if it’s not working. Adjust as needed.
4. Celebrate small wins. It’s easy to let them slip by unnoticed.

Over time, you might build more routines that fit different parts of your day. Maybe you’ll have a routine for starting work, one for meal prep or one for winding down at night.

• It’s not about perfection
• Your routine can evolve every week
• Look for the wins, even small ones
• Don’t be hard on yourself if something needs to shift

Key Takeaways

• Routines can actually reduce stress, not add to it.
• Planning small structures frees up mental space for creativity.
• Try short sprints or themed days to stay focused.
• Experiment, then adjust until it feels workable.

If what you’ve read sparks something in you, I’d love for you to hear more of the conversation. Check out the full episode (you’ll find the player at the top of this page) and dive deeper into how routines could become an ally instead of an enemy.