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

Overview

The speaker explains that trying to copy “perfect” influencer routines failed because those routines didn’t match her neurodivergent needs (ADHD, autism, depression/anxiety). She developed the Honeyman Method: build three versions of each routine—Ideal, Most Likely, and Minimum—so routines fit days with very different energy and motivation levels. This preserves the comforting structure her autistic brain prefers while allowing flexibility for ADHD-driven fluctuations in dopamine and motivation.

Build three versions of each routine—Ideal, Most Likely, and Minimum—so you can preserve structure without forcing a single “perfect” routine every day.

The Honeyman Method (three-tier routine model)

Ideal routine (high-energy days)

Full version for best-case days.

Example items:
- Bathroom, brush teeth, wash face
- Long walk or exercise (45–60 min)
- Cooked, nutritious breakfast
- Feed pets
- Full hair/makeup/get dressed
- Journaling/reflection
- Build a to‑do list and tackle emails while energized

Most Likely routine (average-energy days)

A reduced, realistic version you’ll do most days.

Example adjustments:
- Shorter walk (20–30 min)
- Simpler breakfast (e.g., avocado toast)
- Quicker hair/makeup
- Skip journaling or emails if needed

Minimum routine (low-energy days)

Bare-bones essentials to keep habit continuity.

Example items:
- Basic bathroom care
- Very short walk or letting pet out
- Quick/microwavable snack or cereal (or DoorDash)
- Stay in pajamas or wear a simple ponytail/hat
- Focus on at least fueling yourself

Key principles and strategies

Build from Ideal → cut down → cut down again to create the Most Likely and Minimum versions. Start by listing everything you’d like to do, then remove or shorten steps to match lower-energy tiers.
Prioritize small wins on low-energy days (e.g., just eat something). These wins beat staying in bed and scrolling, and reduce guilt.
Match tasks to energy cycles: reserve higher-cognitive or annoying tasks (emails, planning) for higher-energy days.
Allow flexibility without abandoning structure: structure comforts autistic needs; flexibility accommodates ADHD.
Normalize variability: accept that energy and motivation will change day to day and that a routine can have multiple valid forms.
Use routine components that blend self-care and productivity: movement, basic grooming, nutritious fuel, journaling/planning to set intentions, and a short task list to reduce decision fatigue.
Reduce shame and perfectionism: stop chasing an influencer “perfect” routine; routines should be personally sustainable.
Apply the same three-tier framework to evening routines as well.

Actionable steps to create your own version

Write your Ideal routine — everything you want to do when energized.
Create a realistic Most Likely version by shortening or simplifying steps from the Ideal.
Create a Minimum version containing only essentials (e.g., hygiene + food).
Decide which tasks require high energy and reserve them for your Ideal days.
Treat achieving the Minimum as a success; build consistency from there.