Routines vs Rituals: A Gentler Approach to Structure with ADHD

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September has always felt more like a new start than January. And if you're ready to think differently about how you structure your days, this episode is a good place to begin.

On this week's More Yourself Monday episode, I'm sharing a clip from one of my workshops on ADHD routines and structures, because this time of year tends to bring up that familiar urge to get organised and finally get on top of things.

But this isn't about neurotypical productivity systems or trying to force your ADHD brain into a shape it was never meant to hold. This is about understanding your own energy, working with your nervous system rather than against it, and finding a rhythm that actually feels sustainable for you.

In this clip I introduce my four-pillar framework for building a personalised daily flow, talk about the difference between rituals and routines and why that distinction matters, and explore why so many of us get stuck in boom-and-bust cycles, even when we genuinely want things to be different.

The full workshop is available on my website with a discount code below.

In this episode, we cover:

Why ADHD brains seek both structure and stimulation, and how that tension creates the boom and bust cycle

How dopamine, executive function, working memory, hormones and emotional regulation all affect our ability to build and maintain routines

Why neurotypical systems can feel suffocating and punishing for ADHD brains

The difference between rituals and routines, and why rituals often feel softer, more grounding and more sustainable

How to visualise the version of you that's working in flow, and what that tells you about what you actually need