Routines for ADHD that ACTUALLY WORK! 🌛☀️ (Morning/Night routines)

Summary

In this video, the creator discusses her complex relationship with routines, influenced by online 'perfect' routines. She shares her struggles with maintaining routines due to her neurodiversity, including ADHD, autism, and depression. She introduces the 'Honeyman Method,' a routine system designed for neurodivergent individuals with fluctuating energy levels. The method includes three routine versions: ideal, most likely, and minimum, allowing for flexibility and reducing guilt on low-energy days.

Takeaways

• 😀 The speaker has always struggled with routines due to unrealistic expectations set by influencers.
• 🤯 They felt broken for not being able to maintain routines, especially when dealing with ADHD, anxiety, depression, and autism.
• 🔍 After researching ADHD, they discovered routines can be adapted based on energy levels.
• 💡 They created the 'Honeyman Method,' a flexible routine system designed for neurodivergent people with varying energy levels.
• 🔋 The method involves creating three routines: the 'ideal' routine for high-energy days, the 'most likely' routine for average days, and the 'minimum' routine for low-energy days.
• 🐾 The 'ideal' routine includes activities like walking the dog for 45 minutes, making a nutritious breakfast, and journaling.
• 📉 The 'most likely' routine is a scaled-back version, with shorter dog walks and simpler breakfast choices like avocado toast.
• 😴 On low-energy days, the 'minimum' routine focuses on doing the bare essentials, such as microwaving food or letting the dog out briefly.
• 🙌 The speaker emphasizes the importance of accepting different energy levels and adjusting routines accordingly.
• 🧠 They encourage viewers to develop their own routines by starting with the ideal routine and scaling down based on their energy, ensuring that even the minimum routine is achievable.

Q & A

What challenges does the speaker face with maintaining routines?

The speaker finds it difficult to maintain routines because of ADHD, depression, and autism, which make it hard to stay consistent with energy and motivation levels.

Why did the speaker feel frustrated with typical routines seen online?

The speaker felt frustrated because online routines, often portrayed as perfect, didn’t match their reality. They would try these routines but fail to maintain them, leading to feelings of inadequacy.

What is the 'Honeyman Method' mentioned in the transcript?

The 'Honeyman Method' is a routine framework created by the speaker specifically for neurodivergent individuals. It is based on the understanding that energy and motivation levels can vary daily, and routines should adapt accordingly.

How does the speaker’s ADHD affect their ability to follow routines?

ADHD makes it hard for the speaker to follow routines consistently because they need dopamine, motivation, and interest to engage in tasks. On days when motivation is low, they struggle to perform even simple tasks.

What are the three types of routines in the Honeyman Method?

The three types of routines are: the 'Ideal Routine' for high-energy days, the 'Most Likely Routine' for average days, and the 'Minimum Routine' for low-energy days.

How does the speaker adjust their routine for an average day?

On an average day, the speaker reduces their ideal routine's tasks, such as taking a shorter walk with their dog, preparing simpler meals like avocado toast, and not spending as much time on personal grooming.

What is the 'Minimum Routine' for low-energy days?

The 'Minimum Routine' includes only the essential tasks, such as letting the dog out briefly, eating something quick like cereal, and possibly staying in pajamas or putting minimal effort into appearance.

Why does the speaker recommend creating a routine based on different energy levels?

The speaker recommends this approach because it allows flexibility and reduces guilt on low-energy days. It acknowledges that energy and motivation levels fluctuate, especially for neurodivergent individuals.

What is the key mindset change the speaker emphasizes for creating sustainable routines?

The speaker emphasizes shifting from the idea that routines must always be 'ideal' to accepting that routines can vary based on energy levels. This mindset makes it easier to maintain routines without feeling guilty.

How does the Honeyman Method benefit neurodivergent individuals?

The Honeyman Method provides structure for autistic individuals who crave routine while allowing flexibility for those with ADHD, ensuring that routines are adaptable to different energy levels and realistic for daily life.