The Habit That Changed My ADHD Life
For years—years—I told myself I just wasn’t a “routine person.”
If you’ve got ADHD, you probably know the script:
“I just need to try harder.”
“If I could find the perfect planner, everything would fall into place.”
“Why can’t I be consistent like everyone else?!”
Spoiler alert: ADHD makes routines hard. Not because we’re lazy or undisciplined, but because our brains are wired for novelty, not repetition. Consistency isn’t a character trait—it’s a system we have to build and rework constantly. (And yes, sometimes tear down and start over.)
So I kept cycling through habit trackers, motivational quotes, and late-night promises to “get it together tomorrow.”
✨ Until one habit finally stuck:
Getting good, consistent, dopamine-friendly SLEEP.
No, it didn’t solve all my problems. But it gave me the foundation I needed to start showing up for the rest of my life.
Why Sleep Was the Game-Changer
Here’s what started happening once I finally prioritized rest:
✔️ I could remember stuff.
Like, on a regular basis. I’d wake up and actually recall the tasks I meant to do that day—without a sticky note army all over my desk.
✔️ I stopped emotionally spiraling every 4 hours.
Sleep doesn’t make emotions disappear, but it does give your prefrontal cortex the power to help your amygdala chill out. I could pause, breathe, and respond instead of react.
✔️ I created a bedtime routine that felt good.
Not rigid, not shamey. Just supportive. Some nights it’s a full face-mask-and-cozy-socks kind of vibe, other nights it’s crashing after binge watching The Office for the 100000 time. But it’s intentional, and it works for me.
Sleep Helped Me Build Other Habits, Too
Because once I stopped living in a constant fog of exhaustion, I had space to try new things:
• Eating better (most days).
• Taking my meds and supplements daily and on time.
• Moving my body in ways that feel energizing, not punishing.
• Actually showing up for myself regularly and not spending as much time dissociating.
Sleep is the silent supporter of all those other routines we want to build. It helps us see what’s possible and take steps that don’t feel overwhelming.
But Let’s Be Real: Sleep with ADHD Isn’t Always Easy
My routine isn’t perfect—and it’s definitely not the same every night. I need variety, dopamine, and some flexibility to keep it going. So I build that into my sleep plan.
Some nights it’s meditation and tea.
Other nights it’s scrolling memes and setting two alarms because I know I’m gonna hit snooze.
Both are valid. Because shame-free consistency > rigid perfection.
So What Does My ADHD-Friendly Sleep Routine Actually Look Like
Let’s get one thing straight: it’s not the same every night. I learned that rigid routines often backfire with ADHD. We need structure, yes—but also flexibility and a little dopamine.
Here’s what I rotate between to keep it sustainable:
1. A “choose-your-own-adventure” wind-down menu
I made a list of bedtime-friendly activities I actually enjoy—things like:
Listening to lo-fi playlists
A warm shower
Journaling 1 sentence (seriously, just one)
Playing a cozy game on my phone
I pick 2–3 depending on my mood. That way, it feels like a treat, not a chore.
2. Low-effort sensory tools
I keep my sleep space simple and sensory-soothing:
A weighted blanket
A soft red nightlight
Lavender pillow spray (no, it's not magic—but it helps)
This helps signal to my brain: hey, we’re shutting down now.
3. Bedtime dopamine hits
Sometimes I reward myself for just getting into bed on time. No shame here—ADHD brains love rewards:
Watching an episode of a comfort show
A piece of dark chocolate
Allowing time to mindlessly watch silly Instagram reels
4. Permission to mess it up
I don’t do all this perfectly. Sometimes I doomscroll past midnight or have an insomnia night. But instead of spiraling into guilt, I treat sleep like a practice. You get better at it over time—and it’s okay to miss a few nights.
But What About the Nights I Can't Sleep?
When I can’t fall asleep, I don’t fight it. Instead I choose to:
Get up and stretch or read something boring
Listen to a podcast with the lights low
Remind myself: this is temporary, and my body still benefits from rest
Sleep doesn’t have to be perfect to be worth it.
What It Gave Me
Prioritizing sleep gave me the energy, clarity, and emotional steadiness to actually start building other habits. Like remembering to take my meds and supplements. Eating real meals. Showing up for myself first. All of those routines became doable because my brain finally had a base level of rest.
Sleep isn’t glamorous. But it’s the foundation for everything else I care about.
Your Turn What’s one habit that’s finally clicking for you? Or one you’re struggling to make stick, no matter what you try?
And if sleep is your struggle, I hope this gave you a few ideas to try—guilt-free and ADHD-friendly.
Until next time, take good care of you.
Blair
