End your day with a simple routine

As our entrepreneurial adventure with ADHD continues, we’ve uncovered the extraordinary potential of simple routines to kickstart our workday. Now, let’s pivot to the often-underestimated power of winding down as your workday comes to an end. Picture it as putting the finishing touches or final strokes on your canvas—a way to complete things with purpose while preparing yourself for tomorrow’s masterpiece.

The ADHD Brain and Evening Routines

As we discussed last week, in the realm of ADHD, where the only constant is change, routines can feel like an attempt to cage a free-spirited mind. But, again, let’s reframe this notion. Instead of shackles, think of routines as a supportive framework – a little piece of structure in Dr Hallowell’s productivity puzzle which we explored last time. That delicate balance of motivation, novelty, and structure that allows us to get more done. Routines can be more supportive than confining if we infuse them with enough novelty to keep the ADHD brain intrigued.

The Unyielding Benefits

An end-of-day routine for a business owner with ADHD offers more than just a sense of closure for that day. It becomes a brilliant navigation tool for the following day, setting the tone for a fresh start and a clear mind. Here are a few reasons why it’s worth considering:

Reflect and Learn: An evening routine provides a moment for reflection – a mini-retrospective session. What worked? What didn’t? It’s a powerful learning tool for fuelling continuous micro improvement.

Task Prioritisation: Before you wrap up, take a moment to identify the key tasks for the next day. This proactive approach sets the stage for the morning, providing a clear roadmap for a productive start.

Mindful Disconnect: For a brain that as a hard time switching off and tends to race after work hours, a routine can include a mindful activity—a brief walk, a few minutes of meditation—helping to transition from work mode to personal time.

Celebrating Small Wins: If you’re anything like the majority of my clients, you have a habit of downplaying your victories. An end-of-day routine is an opportunity to celebrate small wins. It could be completing a challenging task or making progress on a project. Acknowledging achievements boosts motivation and builds self-trust.

Clearing the Mental Canvas: The ADHD mind is usually brimming with ideas. Jotting down any lingering thoughts or creative sparks at the end of the day clears mental space. It ensures these gems aren’t lost and can be explored further when the time is right. [Read more about recording your ideas]

Positive End-of-Day Habits

Here are some suggestions for practices you might like to include in a wrap up routine:

Check your calendar so you know what’s coming up.
Check off any tasks on your list that you’ve completed.
Review your to-do list and prioritise tasks for the next day so you can hit the ground running.
Clear your desk, organise documents, and put away any materials you won’t need until the next day. A clean workspace can contribute to a sense of closure.
Address any urgent or important emails so you’re not starting the next day with a backlog of critical communications.
Close your work-related apps, shut down your computer, and physically step away from your workspace.
Consider sending a thank-you message or expressing gratitude to a colleague or team member for their support or collaboration during the day.
Spend a few minutes learning something new or reading a short article.
Take a moment to reflect on your longer-term goals. This can provide motivation and a sense of purpose as you disconnect from work for the day.
Try a short mindfulness or relaxation exercise to help transition from work mode to personal time, eg. deep breathing, meditation, or a short walk.

Some Simple End-of-Day Routines

Here are five examples of how you can group together these kinds of habits to create a simple routine:

1. Reflective Wind-Down:

Check-Out: Wind down by checking off your completed tasks.
Gratitude Moment: Reflect on positive aspects of the day.
Task Wrap-Up: Tie up loose ends or make status notes for ongoing tasks.

2. Visual Shutdown:

Visual Triage: Review your visual goals or vision board.
Priority Identification: Pinpoint priorities for the next day.
Task Visualisation: Mentally walk through key tasks.

3. Mindful Transition:

Breathing Exercise: Engage in a quick mindfulness breathing exercise to signal the shift from work to personal time.
Priority Recap: Review the top priorities accomplished during the day.
Device Check: Ensure all work-related notifications are switched off.

4. Gratitude Journaling:

Reflective Journaling: Spend a few minutes jotting down three things you’re grateful for from the day.
Achievement Acknowledgment: Note a personal or professional achievement, fostering a positive mindset.
Future Intentions: Write down intentions or goals for the next day to set a positive tone.

5. Social Disconnect:

Communication Cut-off: Set a designated time to stop responding to work-related messages.
Social Connection: Spend quality time connecting with family or friends, fostering a sense of social well-being.
Leisure Activity: Engage in a brief leisure activity to unwind before bedtime.

Remember, a routine is meant to be your ally, not your master. Whatever methods you choose to wind down the key is to find a rhythm that resonates with you and contributes to a more balanced and fulfilling work and home life. It’s about progress, not perfection.

TRY IT OUT:

As with the kick off routine, if you don’t have a simple routine to wrap up your workday already, it’s time to try it out. Use elements that have worked in the past, things you’d like to become more consistent with, or the ideas listed here to craft one that you can test over the next week. Remember to keep it super simple (I recommend 3 steps max!), write it down & add create a prompt to ensure you don’t forget to do it!

In building an end-of-day routine tailored to your ADHD rhythm, you’re creating a simple structure that complements your ever-shifting levels of energy and enthusiasm. As I mentioned last week, consistency is the magic ingredient which is why it’s important to keep things as simple as you can and focus on high impact activities. I encourage you to craft your own wrap up routine and watch how your evenings can become a launchpad to more enjoyable and productive days.

I’ll see you back here next week!