The One with Habits, Routines, Rituals... and ADHD

Living with ADHD often feels like riding a rollercoaster, swinging between moments of hyper-productivity and long periods of procrastination. For many, habits, routines, and rituals can provide a sense of structure in daily life. But for those with ADHD, establishing and maintaining these can be incredibly challenging. Understanding the subtle differences between habits, routines, and rituals—and how they can be designed to work with the ADHD brain—can be a game-changer.

Habits, Routines, and Rituals: Same but Different

To start, it’s essential to understand the differences between habits, routines, and rituals, as these terms are often used interchangeably but serve different functions.

A habit is an automatic behaviour triggered by a specific cue, like brushing your teeth every morning after you wake up. Habits run on autopilot and require minimal cognitive effort. According to Charles Duhigg, author of The Power of Habit (2012), habits form as the brain creates efficient pathways to save energy. Once a behaviour is established as a habit, it takes up less cognitive bandwidth, allowing the brain to focus on other tasks.

A routine is a series of habits or actions performed regularly, usually in a particular order. Think of it as a sequence of habits that guide your day, like your morning routine: waking up, showering, and having breakfast. Routines involve more planning than habits but still largely run on an automatic flow once established. Dr Russell Barkley, a leading ADHD researcher, explains that routines provide external structure and help anchor tasks in time, which can be beneficial for those with ADHD who struggle with time management and organisation (Barkley, 2014).

A ritual is where things get more interesting, especially for those with ADHD. Rituals involve actions or sequences of actions that carry a deeper meaning or intention. They aren’t just about getting things done—they’re about how you do them and the significance you attach to the process. For example, lighting a candle before you meditate or carefully arranging your workspace before starting a project can transform a simple activity into a meaningful ritual. Rituals are about intentionality, and they engage the brain's natural affinity for purpose and meaning-making.

Why Rituals Serve ADHD Brains Better

ADHD brains are often driven by novelty, excitement, and, crucially, meaning. While habits and routines might feel boring or mundane, rituals tap into the ADHD brain’s natural affinity for meaning-making. According to Dr Ned Hallowell, a psychiatrist specialising in ADHD, adding elements of ritual can make repetitive activities more engaging by turning them into something that feels special or unique (Hallowell & Ratey, 2021).

When you transform a habit or a routine into a ritual, you add a layer of intentionality and significance that can make it more engaging and enjoyable. Take, for example, making coffee in the morning. For many, it’s a habitual activity: grind beans, boil water, brew. But for someone with ADHD, turning it into a ritual might mean paying full attention to the process—the sound of the beans grinding, the smell of fresh coffee, the warmth of the cup in your hands. This mindful approach taps into sensory experiences, creating a ritual that is not just about making coffee but about starting the day with intention and mindfulness.

Rituals can bridge the gap between the difficulties ADHD individuals face in forming habits or routines and the brain's need for meaning. They provide a middle ground where the repetition of habits becomes palatable because it’s wrapped in a context that feels purposeful. This is supported by research in psychology, such as that by Fogg (2020) in Tiny Habits, which shows that behaviours are more likely to stick when they are emotionally engaging.

The Challenges ADHD presents in Habit and Routine Formation

But let’s not pretend that creating habits, routines, or rituals is easy for those with ADHD. The challenges are very real. Executive dysfunction is one of the core difficulties faced by people with ADHD. This means planning, organising, and sustaining effort—key components of forming habits—are often significantly impaired. Habits require regular repetition, which is often interrupted by inconsistent attention and the ADHD tendency to hyperfocus on something new or different (Barkley, 2014).

Moreover, the ADHD brain often finds repetitive and mundane tasks excruciating. The idea of doing the same thing every day, even if it’s beneficial, can feel like a punishment rather than a helpful routine. This resistance can make it hard to stick with habits long enough for them to become automatic. According to research by Brown (2017) in Smart but Stuck: Emotions in Teens and Adults with ADHD, ADHD individuals often struggle with tasks that lack inherent interest or immediate reward, which can make the process of habit formation even more challenging.

Designing ADHD-Friendly Rituals

So, how can you design rituals that work with, rather than against, the ADHD brain? Start by thinking small. Choose a tiny, manageable action that you can turn into a ritual. For example, start with two minutes of mindful breathing before you begin work. This is short enough to avoid resistance but has the potential to grow into a more extended, meaningful practice.

Next, layer in meaning. Choose something that resonates with you personally. Maybe you use a specific pen to journal because it symbolises clarity and creativity for you, or you make tea in a special cup that reminds you to slow down and enjoy the moment. According to Dr Stephen Porges’ Polyvagal Theory (2011), attaching positive emotions and significance to activities can enhance feelings of safety and engagement, which are crucial for maintaining attention and reducing anxiety.

Incorporate sensory anchors to engage multiple senses. Play a particular playlist when you work, light a scented candle to help you focus, or use tactile objects like stress balls or fidget toys. These sensory experiences can make a ritual more engaging and help it stick. Research on sensory processing and ADHD suggests that sensory stimuli can help anchor attention and provide the necessary stimulation that ADHD brains often crave (Miller, 2006).

Finally, embrace flexibility. One of the strengths of rituals is that they can be varied to maintain interest. Unlike rigid routines, which can feel restrictive, rituals can adapt to your mood, environment, or needs on any given day. This flexibility aligns with ADHD brains' need for novelty and change, which can help sustain engagement over time.

The Art and Science of Ritual Design

Designing rituals that are effective and meaningful isn’t just an art; it’s a science. The Ritual Design Lab at Stanford University, co-founded by Kursat Ozenc , explores how rituals can be purposefully created to enhance everyday experiences. ?zenc and his team argue that rituals can serve as a powerful tool for creating meaning, building habits, and improving well-being by embedding everyday actions with intentionality and emotional significance (?zenc & Hagan, 2019).

Drawing on research from behavioural science, the Ritual Design Lab suggests that a well-designed ritual should have specific elements: a clear beginning and end, a sense of progression or transformation, and sensory or symbolic components that make the experience memorable and engaging. For individuals with ADHD, incorporating these elements into rituals can help make them more compelling and sustainable, providing a meaningful way to anchor daily activities.

For example, instead of merely writing a to-do list, you might design a ritual where you set the scene with music, use a special notebook, and reflect on a meaningful intention before planning your day. These small but intentional additions can transform a mundane task into a meaningful practice, increasing the likelihood of sticking with it over time.

The Role of Rituals in ADHD Coaching

As a coach, rituals offer a powerful tool to support clients with ADHD. Co-creating rituals that align with a client’s values, interests, and natural tendencies can provide both structure and a sense of personal meaning. Instead of rigidly enforcing routines, rituals can help clients create meaningful anchors in their daily lives, providing a balance between flexibility and consistency.

ADHD coaching is particularly well-suited to the process of designing effective rituals. Coaches can help clients identify the small actions that feel most meaningful, guide them in layering in significance, and support them in finding sensory cues that enhance focus and engagement. Through the coaching process, clients can experiment with different rituals, reflect on their effectiveness, and make adjustments that suit their evolving needs.

Reinforcement and rewards can play a significant role in this process. The ADHD brain responds well to immediate reinforcement, so pairing rituals with small rewards or positive affirmations can help strengthen their practice. Regular reflection is also crucial—checking in with clients about how their rituals are working, what’s resonating, and what needs adjustment can ensure the process remains dynamic and engaging.

If you’re looking for personalised support to create rituals that work with your unique brain, consider ADHD coaching. Together, we can create rituals that transform daily routines into meaningful, sustainable practices, helping you harness the strengths of ADHD and achieve your goals with greater ease and satisfaction.

It's all about meaning

Habits, routines, and rituals aren’t just buzzwords; they can be transformative tools for those managing ADHD. Rituals, in particular, offer a unique blend of structure and meaning, making them especially suited to ADHD brains. By focusing on the intention behind actions and creating rituals that are personally meaningful, you can harness the strengths of ADHD and turn everyday moments into opportunities for focus, fulfilment, and growth.

Rituals align with the ADHD brain’s craving for meaning and novelty, making them a more sustainable strategy than habits or routines alone. With thoughtful design and intentionality, rituals can provide the balance of structure and flexibility needed to thrive with ADHD.

References:

- Barkley, R. A. (2014). Taking Charge of ADHD: The Complete, Authoritative Guide for Parents. Guilford Press.

- Brown, T. E. (2017). Smart but Stuck: Emotions in Teens and Adults with ADHD. John Wiley & Sons.

- Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.

- Fogg, B. J. (2020). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

- Hallowell, E. M., & Ratey, J. J. (2021). ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction. Ballantine Books.

- Miller, L. J. (2006). Sensational Kids: Hope and Help for Children with Sensory Processing Disorder (SPD). Penguin.

- ?zenc, K., & Hagan, E. (2019). Rituals for Work: 50 Ways to Create Engagement, Shared Purpose, and a Culture that Can Adapt to Change. Wiley.

- Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.