When you’re living with ADHD or chronic fatigue, building consistent daily routines can feel nearly impossible. You may have tried planners, alarms, or apps, only to find yourself stuck in cycles of overwhelm, guilt, and burnout. This can be especially true when Portland’s gray winter mornings make getting out of bed that much harder.
But what if routines didn’t have to feel rigid or draining? What if they were designed for your brain and body, not against them, whether your day starts with a BIPOC hiking group on Powell Butte or a quiet coffee at Coava before logging into work? This is where OT for ADHD routines and chronic fatigue therapy can help.
At Holistic Community Therapy, we specialize in occupational therapy (OT) that’s rooted in real-life functionality and compassion. Our approach honors your unique energy levels, executive functioning needs, and sensory profile so routines become a source of support, not stress.
Why Routines Matter (and Why They’re Hard)
Daily routines provide structure, stability, and a sense of control. They support mental health, improve sleep, and reduce decision fatigue. For people with ADHD or chronic fatigue, routines can:
- Regulate mood and energy so you’re not drained before lunchtime.
- Support follow-through on tasks, whether that’s sending an email before your next Zoom call or remembering your insulin pump maintenance.
- Create predictability in an often-chaotic world even when your week includes unpredictable commutes, back-to-back meetings, or last-minute family needs.
But traditional advice, “like just wake up earlier” or “use a checklist,” doesn’t consider executive dysfunction, energy crashes, or sensory overload, especially when your day might already be packed with managing health, work, and community commitments. That’s why many people turn to OT for ADHD routines or chronic fatigue therapy for sustainable support.
OT for ADHD and Chronic Fatigue: A Functional, Flexible Approach
Occupational therapy is not just for physical rehab. It’s a holistic practice that supports the routines and roles that shape your daily life, whether that’s balancing work, managing a chronic condition, or simply carving out time for yourself.
Our trauma-informed, neurodiversity-affirming approach helps you:
- Break routines into micro-steps: We’ll co-create strategies that start small, like brushing your teeth before checking your phone or prepping tomorrow’s lunch during your evening Netflix wind-down.
- Honor your energy rhythms: Together, we map your day based on your energy highs and lows. So if your best focus time is mid-morning at your neighborhood cafe, that’s where we start.
- Create sensory-friendly environments: From adjusting lighting to combat our long rainy season to finding clothing textures that keep you regulated, we optimize your space to reduce overwhelm.
- Use external supports without shame: Alarms, visual schedules, or movement breaks can be game-changers, whether you’re at a home office in North Portland or commuting across the river.
This is the essence of chronic fatigue therapy and OT for ADHD routines—practical strategies built for your brain and body.
Real-World Routine Support Looks Like:
A professional who understands why you can’t “just do it” when brain fog hits, especially after a long day of virtual meetings or navigating Portland traffic.
Collaborative sessions that include real-time problem-solving, not just worksheets, so you can walk away with strategies ready for tomorrow’s to-do list.
Practicing routines during sessions, so implementation isn’t left up to chance. Sometimes, even role-playing your morning so you can leave therapy knowing exactly what to try next.
Learning how to recover from a “routine crash” without spiraling into shame, because we all have weeks when laundry piles up and the dishes wait another day.
It’s Not About Perfection. It’s About Consistency That Works for You.
You don’t need to become a productivity machine. You deserve routines that:
- Make mornings more manageable, whether that’s a slow tea ritual or setting out clothes the night before.
- Build in rest without guilt, like taking a rainy-day nap or sitting in Laurelhurst Park to recharge.
- Adapt when life throws curveballs, from surprise overtime to sudden energy dips.
- Support mental wellness and physical sustainability so you can show up for your community, your work, and yourself.
That’s why OT for ADHD routines and chronic fatigue therapy are not about perfection—they’re about building flexible systems that work for real life.
Who We Work With
We support adults in Portland and across Oregon who are navigating ADHD, chronic illness, burnout, or executive functioning challenges. Whether you’re a student juggling PSU coursework, a creative hustling between gigs, a parent balancing school drop-offs, or a professional in Portland’s fast-paced healthcare or tech scene, we’ll meet you where you are.
Ready to Rebuild Your Routines?
If you’re tired of routines that fall apart and ready to explore ones that actually work with your mind and body, we’re here to help. Through compassionate, functional therapy, rooted in real Portland life, you can reclaim your energy, your time, and your sense of control, even on the rainiest, most unmotivated days.
