Resetting Routines: ADHD-Friendly Strategies for Fall

Gretchen Pound, PhD
13 minutes ago
2 min read

As the leaves start to change and summer winds down, September brings a natural “reset” moment. Whether you're heading back to school, shifting gears at work, or just getting back into a post-summer rhythm, fall often feels like a second New Year — a chance to refresh routines and re-center yourself.

For those with ADHD, transitions like these can be both exciting and overwhelming. Structure can help, but traditional routines don’t always stick. The key? Keep it flexible, supportive, and tailored to your brain.

Here are some ADHD-friendly strategies to ease into fall with clarity and momentum:

🍂 1. Start Small with Micro-Habits

Trying to overhaul your entire routine at once can lead to burnout. Instead, try tiny, doable actions:

Keep meds or keys by your toothbrush
List your top 3 tasks each morning
Do a 2-minute tidy at night

Micro-habits make it easier to start — and stick with — routines.

🗓️ 2. Use Visual Schedules You’ll Actually See

With ADHD, out of sight often means out of mind. Try:

A whiteboard in a visible spot
Color-coded calendars
Sticky notes or icons for tasks

Keep it simple and easy to glance at — not overwhelming.

🤝 3. Build in Gentle Accountability

ADHD brains thrive with external structure, but harsh accountability can backfire. Instead, try low-pressure ways to stay on track:

Body doubling: Work alongside someone (virtually or IRL) to stay focused.
Check-ins: Send a quick text update to a friend or coach.
Timers & reminders: Set alerts not just to start tasks, but also to check progress or wrap up.

Accountability doesn’t have to mean discipline — it’s about creating support systems that help you follow through.

🍁 Bonus Tip: Create Seasonal Rituals

Make your routines feel meaningful, not just functional. Add seasonal rituals that bring joy and help mark the transition:

A Sunday night “reset” with candles and your favorite playlist.
A fall-themed morning drink to start your workday.
A weekly walk to enjoy the changing leaves — and mentally reset.

Final Thoughts

Routines don’t have to be rigid to be effective. If you have ADHD, the goal isn’t perfection — it’s sustainability. By starting small, making things visible, and adding supportive structure, you can design a fall rhythm that works with your brain, not against it.

Here’s to a fresh start this season — one gentle habit at a time. 🍂

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