Breaking Free From Unhelpful Routines: How Your Daily Habits Shape Your Focus & Productivity

Here’s a truth bomb: You already have daily habits. Even if you think you don’t have a routine—guess what? That’s actually your routine! The question is: Are your current habits helping or hindering your focus and productivity?

Let me share something personal. My morning routine includes a nature walk. Not because some productivity guru told me to do it, but because I noticed I feel scattered and unfocused when I skip it. It’s my time to let my thoughts wander while my body moves—no pressure, no rules, just me and the trees. That’s what works for me.

The image above suggests five daily habits, and they’re solid suggestions. But here’s the thing—you don’t need to implement all of them at once. In fact, please don’t! That’s a recipe for overwhelm.

Start With Awareness: What Are Your Current Habits?

Before you try to change anything, take a moment to reflect on your existing patterns. You might be surprised by what you find!

• What do you naturally do first thing in the morning?

• When do you feel most focused and energized?

• Which activities drain your energy or make you feel sluggish?

This is where a planner can be incredibly helpful—not as a rigid schedule to follow, but as a tool for self-awareness. Our ADHD planner includes sections for tracking energy levels, mood, and daily patterns. When you start paying attention to how you naturally operate, you can begin making small, intentional adjustments that work with your brain instead of against it.

For example, you might notice you always hit a wall around 2 PM (hello, afternoon slump!). Instead of fighting it, what if you planned a refreshing break? Maybe a quick walk, a power nap, or some mindless admin tasks?

The Best Routine Is the One That Feels Good for YOU

There’s no such thing as a one-size-fits-all routine, especially when it comes to neurodivergent brains. Your ideal structure might look completely different from mine—and that’s perfectly okay! The key is to build a routine you’ll actually stick to, not because you ‘should,’ but because it genuinely makes your life easier.

Small Changes, Big Impact

Instead of overhauling your entire day (which never works long-term), start with one small, manageable tweak. A few ideas:

✅ Add a glass of water to your existing morning coffee ritual
✅ Set a “wrap-up” alarm 30 minutes before bedtime to start winding down
✅ Take a 5-minute stretch break between tasks instead of doom-scrolling
✅ Use a habit tracker to see what small changes make the biggest impact

(Hint: Our ADHD planner includes built-in habit tracking pages, so you can easily monitor what’s working and what needs tweaking!)

Tracking Progress Without the Pressure

Perfection isn’t the goal—progress is. Life happens, plans change, and some days just go completely sideways. That doesn’t mean you’ve failed. It just means you adjust and keep going.

Use the habit-tracking features in your planner to notice how small changes affect your focus and productivity. What works? What doesn’t? What could be adjusted to work better?

Remember: Even if your current habits feel unstructured, they’re still YOUR habits. By paying attention and making small shifts toward routines that support rather than sabotage your well-being, you can build a day that works for your ADHD brain—one step at a time.

So, what’s one small habit you could tweak this week to better support your focus? Pick one, track it in your planner, and notice how even tiny shifts can make a world of difference. 💙