I recently figured out I have ADHD. I also recently discovered that having a daily routine makes me feel a lot better. I learned this in a structured environment (rehab) and once I left that, I still know what I need to do and I know it will make me feel better and more productive, but I don't know how to do it...
I have lists (yes I have to include stuff like eating breakfast and brushing my teeth lol) but I dunno how to have them in a way that I can see and implement them. I have them on my phone, in my journal, post it notes around, etc. The only way that sort of works so far is to have an alarm on my phone titled with a long list of things to do, and just hit the snooze every ten minutes for hours, so I'm constantly being pestered. This annoys people around me, lol, and isn't all that effective anyway.
I'm looking forward to maybe medication but in the meantime I fucking KNOW that I will feel better if I can do these things. Any advice on how to trick myself to do them?
I'm learning that the easiest way for me to do things on a consistent basis is to have the Process of Doing the Thing prepared and thought out beforehand; kind of like a time frame for a to-do list to complete each task. I will say I have AuDHD with OCD tendencies so this may seem way overcomplicated.
As an example, I brush my teeth first thing every morning, and to start my going-to-bed routine. It takes about 5 minutes. The process is: Go to bathroom > get toothbrush > get toothpaste > apply toothpaste to toothbrush > put toothpaste back> brush teeth > rinse toothbrush> put toothbrush back
The more I do things the exact same way, the less I end up having to think about it, like a true habit that is almost second nature, and that benefits me in other areas of my life that require more attention.
Timers and alarms help me pace myself throughout the day and give me chances to check in with myself. It takes time and a little bit of discipline, but in my experience the effort and time spent making small changes is worth it. Just keep in mind to be kind and patient with yourself as others have said as you figure out what works best for you.