Structure and Planning for Adults with ADHD
A Practical Guide
For adults with ADHD, the idea of structure and planning can feel overwhelming, if not impossible. It sucks. I always felt like a prisoner every time the idea of structure came up. I don’t want to be chained to life, having to do things a certain way, specifically, all the time! However, when approached correctly, these tools can transform your day-to-day life, helping you feel less chaotic and more in control. The key is to start small, build gradually, and understand that you don’t have to do it alone.
This guide pulls from three episodes of my podcast—Episode 84, Episode 18, and Episode 167—to explore how structure and planning can work for you. Each episode builds on the next, offering practical steps and strategies to move from idea to action, all while reminding you of the value of connecting with others who share your journey.
1. The Emotional Foundation of Structure (Episode 84)
Structure isn’t just about organizing your day—it’s about creating emotional stability. In Episode 84, I talk about how structure can anchor you, especially during tough times like depression or ADHD paralysis. I can really dip into some hardcore depressive episodes. Having even one small element of the day planned can provide a sense of control and accomplishment when everything else feels overwhelming.
This episode highlights the importance of starting small. You don’t need to map out your entire life in one go. Instead, focus on one task, one step forward. The goal is to create a foundation—a simple structure that can support you during the ups and downs of life with ADHD.
2. Starting Small and Building a Framework (Episode 18)
Once you understand the emotional benefits of structure, the next step is to start building. Episode 18 introduces the concept of starting with a simple framework rather than trying to overhaul everything at once. Think of this as laying the groundwork for a life that feels less chaotic. Build a few walls, not the entire thing!
This episode emphasizes the idea that structure is your "safe space," a foundation where you can start to shield yourself from the unpredictability of ADHD…also known as the hawk trying to fly down and eat you! (You’ll get the reference when you listen to the episode.) By scheduling just one hour per week to tackle a specific task—whether it’s organizing, cleaning, or planning—you begin to experience small wins that reinforce the value of structure.
The focus here is on flexibility: structure doesn’t mean rigidity. It’s about creating a system that works for your unique brain, allowing you to feel more grounded without feeling trapped.
3. Bringing Structure to Life Through Planning (Episode 167)
With the basics of structure in place, Episode 167 explores how planning turns that framework into action. Planning isn’t about micromanaging every minute of your day; it’s about creating clarity. This episode introduces practical tools like weekly bucket lists, which help you break tasks into manageable groups: what’s essential, what’s nice to do, and what can wait. My good friend, Antonia Bowring, has an amazing process for planning that we have been implementing for months inside the ADHD Big Brother Community.
Her method encourages you to focus on what truly matters and celebrate small wins. Planning becomes a habit, and over time, you’ll find it easier to stay on track without feeling overwhelmed. The episode also discusses how planning can be made more enjoyable and sustainable by incorporating it into a community setting.
The Power of Community
While these strategies are effective on their own, they become even more powerful when shared within a community. Connecting with others who understand your struggles can take these concepts from theory to practice. A like-minded community offers accountability, encouragement, and shared strategies that make it easier to stay consistent.
Whether it’s joining a group planning session, sharing your wins and challenges, or simply knowing you’re not alone, the support of others can be the missing piece that helps you fully embrace structure and planning. Do you have your tribe?
This is the work we are doing every day in the ADHD Big Brother Community. It’s not enough to know what the answers are…are you doing the work? Are you building the skills? How are you getting your accountability? If you need that help, come join our community of adults, all getting our shit together…together!