Establishing a Routine With ADHD Using Anchor Points

What Are Anchor Points, and Why Do They Matter?

Anchor points are simple, small routines that keep you grounded during a hectic day. They’re not about forcing a rigid schedule but rather creating intentional, easy-to-keep habits at key times in your day. For ADHD brains, these routines provide stability, helping you feel a little more in control and less overwhelmed when establishing a routine with ADHD.

Think of anchor points like small check-in moments that help balance your energy and mood. Examples could be:

• A Consistent Wake-Up Time: A steady wake-up time helps set your body clock, boosting energy and creating a smoother start to the day.
• Regular Meal Times: Eating at these times every day can help keep your energy stable, which can help with focus and emotional regulation.
• Evening Wind-Down Routine: A simple, calming routine before bed helps signal your brain that it’s time to rest, making it easier to fall asleep.

Each anchor point creates a little island of calm, even when the rest of the day feels like chaos. They’re simple, but the benefits can be huge when establishing a routine with ADHD.

Why Are Anchor Points Especially Helpful for ADHD?

For many women with ADHD, the unpredictable parts of life can feel like constant disruptions, making it hard to stick to habits or even manage energy levels. Establishing a routine with ADHD can be challenging, but anchor points help by creating pockets of predictability without overwhelming structure.

They also help with:

• Emotional Regulation
• Stress Management
• Executive Functioning

The ADHD brain craves novelty, which makes consistency challenging, but it also craves stability. Anchor points satisfy that need for grounding without feeling restrictive, and they give you a chance to recharge so you’re less likely to crash and burn.

How to Set Up Anchor Points Without Overwhelm

1. Pick a Wake-Up Time You Can Stick WithA steady wake-up routine sets a calm tone and avoids that feeling of chasing your day. Start with a realistic time that gives you a little breathing room before the day’s demands kick in. Even 10 minutes to sip coffee in peace can be grounding when establishing a routine with ADHD.
2. Try Setting Simple Meal TimesEating regularly can stabilize your blood sugar, which affects mood, energy, and focus. If remembering to eat is tricky, set a reminder or prepare snacks in advance. Keeping easy foods handy, like a smoothie or snack pack, can be an easy win.
3. Create a Realistic Bedtime RoutineYour brain needs time to slow down for better-quality sleep. Focus on one or two calming actions, like dimming lights and putting away your phone. It’s okay if your bedtime isn’t exact; just try to wind down around the same time each night.

Tips to Actually Stick with Anchor Points While Establishing a Routine with ADHD

• Start Small and Build Up: Pick just one anchor point to begin with and make it manageable—don’t try to overhaul your whole day.
• Use Reminders: Alarms or calendar reminders can be helpful nudges when establishing a routine with ADHD.
• Aim for Consistency, Not Perfection: Life happens, and anchor points are meant to be flexible. If you miss one, just reset when you’re ready.
• Find Accountability: Tell a friend or partner about your goal so you have someone to encourage you.

Reflect and Adjust

• What times in your day feel the most unpredictable or chaotic?
• Which anchor point would feel easiest to add to your routine?
• How could adding just one of these routines improve your energy or mood?

Think About

Are you already using anchor points? What works for you, and what doesn’t?

If you’re just starting, experiment with one anchor point this week and see how it feels. Small, consistent changes can make a big difference!