Focus Bear for Desktop

We're working on the Android App. In the meantime you can signup for the waitlist and we'll email you as soon as it's ready for download.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Also available for other platforms:

The iOS app is still in beta (but it works pretty well). It's a two-step process to download the app:


First, download Apple Test Flight
and then come back here
to get the redeem code


Download and install
the Focus Bear App

Let's do it

Click here to download
Apple Test Flight

Remember to come back here afterwards for the redeem code

Done installing Test Flight

Sweet! Now you can download Focus Bear with this link


How to Keep a Routine with ADHD for Individuals and Adults

Jul 6, 2023

An ADHD routine refers to a structured and consistent set of activities, tasks, and habits specifically designed to support individuals with Attention-Deficit/Hyperactivity Disorder (ADHD) in managing their time, organizing their responsibilities, and promoting focus and productivity. Keeping a routine can be particularly challenging for individuals with ADHD, as they may struggle with organization, time management, and sticking to schedules. 

However, there are effective strategies that can help you learn how to keep a routine with ADHD to improve productivity and overall well-being. Let’s explore these six ways to keep a routine with ADHD, backed by research and expert recommendations.

Try for free today
Download Focus Bear
7 day trial, $4.99/mo afterwards
30 day money back guarantee
No Credit Card Required Upfront
Table of Contents

How to Keep a Routine With ADHD

Establishing and maintaining a routine can be challenging for individuals with ADHD, but it is crucial for managing symptoms and promoting well-being. Here are effective strategies to help you keep a routine with ADHD.

1. Determine What Motivates You

One of the key ways to maintain a routine with ADHD is finding intrinsic motivation. ADHD individuals often struggle with maintaining focus and interest in tasks that are perceived as tedious or uninteresting. 

By identifying what motivates you, whether it's a hobby, a specific goal, or a reward system, you can infuse your routine with elements that capture your attention and drive your commitment. When you align your routine with your passions and interests, it becomes easier to stay engaged and motivated.

Let's say you have ADHD and struggle with staying motivated to complete your daily work tasks. You realize that one of your passions is photography, and you often find yourself spending hours taking and editing photos without even realizing how much time has passed.

To infuse your routine with intrinsic motivation, you decide to incorporate photography into your work tasks. You start by offering to take professional-looking photos for your company's website or social media accounts. This allows you to combine your interest in photography with your job responsibilities.

Additionally, you set up a reward system for yourself. For every completed task or milestone achieved at work, you treat yourself to a photography outing or a photography-related purchase, such as a new lens or camera accessory. This not only serves as an incentive but also reinforces the connection between your work and your passion.

By aligning your routine with your passion for photography, you find that you're more motivated to complete your work tasks. The prospect of engaging in something you genuinely enjoy helps you stay focused and interested, making it easier to maintain your routine despite the challenges posed by ADHD.

2. Plan Ahead and Make a Schedule

Planning and organization are essential for people with ADHD. Creating a schedule ahead of time helps in establishing a sense of structure and predictability. Start by outlining your daily, weekly, or monthly tasks and commitments. 

Utilize visual aids such as calendars, planners, or digital apps to keep track of your schedule. Breaking down large tasks into smaller, manageable chunks can also make them feel less overwhelming and more achievable. With Focus Bear, you have a friendly guide to help you create routines that will supercharge your focus all day long. And the best part is, you can customize it to fit your own unique needs because everyone is different.

3. Utilize Timers to Stay Focused

Time management can be a significant challenge for individuals with ADHD. Distractions and difficulties estimating time can lead to procrastination or poor task completion. Utilising timers can be a helpful tool in maintaining focus and adhering to a routine. 

Set specific time limits for tasks, allowing yourself designated periods of focused work. Use visual or auditory reminders to signal the start and end of each time segment, helping you transition smoothly between activities.

Focus Bear lets you set up work and short break sessions with a countdown timer. You get to enjoy these breaks, ultimately leading to enjoyable and procrastination-free sessions.

4. Find Accountability Partners

Having someone who can hold you accountable can greatly assist in sticking to a routine. This can be a friend, family member, or even a coach or therapist who specializes in ADHD. Share your goals and schedule with your accountability buddy, and regularly check in with them to discuss your progress. 

Their support, encouragement, and reminders can provide the external structure and motivation needed to maintain consistency in your routine.

5. Create a Morning Routine

Starting your day with a consistent morning routine can set a positive tone and help you prepare for the day ahead. Establishing a series of predictable activities, or creating an ADHD morning routine checklist, such as waking up at the same time, engaging in light exercise, having a healthy breakfast, or practicing mindfulness, can improve focus and reduce anxiety. 

For instance, aerobic exercise and meditation can alleviate ADHD symptoms, according to research findings. Consequently, an ADHD morning routine can serve as an anchor, providing stability and structure to the rest of your day. 

6. Reflect at the End of the Day

Taking time to reflect on your day allows you to assess your accomplishments, identify areas for improvement, and make necessary adjustments to your routine. Set aside a few minutes each evening to review your schedule, evaluate your productivity, and acknowledge your achievements. 

Reflecting on your daily experiences can provide valuable insights, helping you refine your routine and make it more effective over time.

The Benefits of Routine for Adults with ADHD

Maintaining a routine is vital for adults with ADHD as it helps address the challenges associated with their symptoms. Here are the reasons why routine is crucial for ADHD adults:

  • Mitigating impulsivity: A routine provides a structured framework that helps individuals with ADHD manage impulsive behaviors more effectively.
  • Addressing forgetfulness: By incorporating regular reminders and consistent habits into a routine, adult ADHDers can reduce forgetfulness and improve memory.
  • Managing time effectively: ADHD individuals often struggle with time management. A routine helps them allocate time for tasks, prioritize activities, and stay on track.
  • Promoting organization: A well-structured routine supports the organization and minimizes the chances of misplacing important items or forgetting appointments.
  • Enhancing productivity: With a morning routine, ADHD adults can start their day by optimizing their focus and productivity by eliminating distractions and establishing dedicated time for tasks.
  • Building self-discipline: Consistent adherence to a routine cultivates self-discipline, allowing adults with ADHD to develop better self-regulation skills.

Now that we have delved into the remarkable benefits of routine for adults with ADHD, it's time to examine the flip side of the coin.

Is it Hard for ADHD Individuals to Create a Routine?

Routines can be challenging for individuals with ADHD due to the nature of their symptoms. ADHD is characterized by difficulties in executive functioning, which includes organizing, planning, and maintaining focus. 

These difficulties can make it harder to establish and adhere to a routine. However, with the right strategies, support, and accommodations, individuals with ADHD can develop effective routines that cater to their specific needs and optimize their daily functioning.

Implement ADHD Daily Routine with Apps

In today's digital age, there are a variety of apps specifically designed to assist individuals with ADHD in managing their daily routines. 

One notable example is the Focus Bear app, a user-friendly and customizable tool developed specifically for individuals with ADHD.

Key features of ADHD daily routine apps may include:

  • Reminders and notifications: Apps provide timely reminders for tasks, appointments, and deadlines, helping users stay on schedule and avoid forgetting important responsibilities.
  • Visual schedules: Visual representations of daily or weekly routines help those with ADHD visualize their tasks, aiding in organization and time management.
  • Habit tracking: Apps allow users to track and monitor their habits, providing a sense of accomplishment and motivation as they work towards establishing consistent routines.
  • Time management tools: These tools include timers, countdowns, and progress trackers to help individuals allocate specific time periods for tasks and maintain focus.
  • Goal setting and progress tracking: Apps often enable users to set goals and track their progress, providing a sense of achievement and accountability.

If you are interested in incorporating an ADHD routine into your life, you may want to consider checking out Focus Bear.

Final Words

Learning how to keep a routine with ADHD demands intentional commitment and personalized approaches. By adopting the six strategies, you can unlock heightened focus, amplified productivity, and enhanced well-being. Embrace consistency and self-compassion, knowing that practice makes progress. 

Ready to take charge of your routine? Experience the power of organization and focus with the assistance of Focus Bear, the ultimate ADHD daily routine app. Start your journey towards a more structured and fulfilling life today!

Jul 6, 2023

More Reading

This website uses its own third party cookies. By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. View our Cookie Policy for more information.