ADHD people NEED a routine.

But:

“ADHD people hate routine.”

Well, only because your routine is boring.

A system gives your mind a frame.

And:

The more systems you can implement in your life, the more you reduce cognitive load, the more you can flow, and the more you spend time in the present moment (happiness), because you stop consciously thinking all the time and dividing your attention.

And here’s how:

Structure your day in 90-minute blocks.

I call it the LEGO block system.

Here are the rules:

1. Keep the blocks and only focus on 1 thing, but you are free to move them around.
2. You need to block 90 minutes at least for an activity or task, not less.
3. You design blocks until they become “perfect” for you and unbreakable.

At the end, you have a library of LEGO blocks you can choose from.

The goal is to experience as many flow stages as possible. And 90 minutes is enough time to first get into the zone, which is around 10-20 minutes and then ride the wave for at least 60 minutes.

And here is an example:

1. Writing: 90 min.
2. Training 90 min.
3. Cooking and eating 90 min.

You literally block 90 minutes in your calendar.

Because it gets fun once you enter a state of flow, and it’s easy to stay on the wave once you are on it.

Your sleep mirrors this 90-minute pattern, too.

With ADHD, we want to learn to mirror nature’s laws.

You design and develop each block until it becomes “perfect” or unbreakable.

Ideally, I would recommend writing down the exact process.

That way, you end up with a library of unbreakable ADHD habit blocks, and you can move them around freely and interconnectively.

Thanks for reading!

Jeff

P.S. If you have ADHD, wear a Whoop, Apple Watch, Garmin or Oura, and want more energy and focus for your career or business, I’m opening a new round of my Data-Driven Health & Performance Coaching in January 2027, built on your own data.

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