I’m a mechanical engineer with ADHD. Here’s how routines and task apps help me get it done.

Kellie, 39, is a mechanical engineer in New York City focused on climate change mitigation. As a lifelong learner and enthusiastic jack-of-all-hobbies, Kellie embraces the aspects of her ADHD that fuel her curiosity, creativity, and drive. 

8:30 a.m. I’m working from home today, so I use my commute time to make a proper breakfast. I open the Things app (which syncs with my calendar) to check on my personal tasks — what a lifesaver. I see that I have dinner plans with a friend tonight. I text to confirm we’re still on. This also means I need to clean. Nothing lights a fire more than company on the way. I finish breakfast and take my ADHD meds and vitamins. 

9:00 a.m. I start work and check my tasks to remember what I need to do for the day. Deep focus initiated! 

12:00 p.m. Not hungry yet, so I set an alarm to eat later and use this time to clean. I make organized piles of projects and hide them in my bedroom to make my living room presentable. 

3:00 p.m. The eating alarm goes off. I make a lazy lunch and eat during a meeting.

5:30 p.m. I find a good stopping point for work and leave myself instructions for tomorrow — otherwise, I’ll absolutely forget what I’m supposed to do. 

6:00 p.m. My (also ADHD) friend lives far away. I check his location to see if he’s going to be on time. Nope! I text and ask him for his ETA. He’s shocked that he lost track of time. I’m not! He says he’ll be an hour late — perfect. That gives me time to organize my secret piles from earlier. 

8:00 p.m. My friend arrives. We make a late dinner, but it works out because of my late lunch. We cook, laugh, share hopes and dreams, and then decide to throw an impromptu ice cream social. Quick bodega run to score three pints. 

11:00 p.m. My friend leaves. I’m glowing with platonic gratitude. I struggle with depression and know that socializing and mindful appreciation are solid remedies. I sit with the positive feelings for a minute before catching up on ignored texts from the day. I remember two life updates that I forgot to say in person! This happens all the time. I swear I need a talking agenda when I socialize.

11:30 p.m. Back in the task app. “Take vitamins.” Check. “Meal prep.” Check. “Refill weekly vitamins.” Check! I reward myself by scrolling through articles until the New York Times puzzles open at midnight. I listen to an audiobook while getting ready for bed.

12:15 a.m. Lights out.

6:30 a.m. A loud truck wakes me up. I can’t fall back to sleep. I spend an hour and a half texting with ChatGPT, evaluating my protein intake and solving home decor mysteries. 

8:00 a.m. I do a quick lap around the block, then shower, blow-dry hair, coffee, breakfast, vitamins, and ADHD meds. 

8:45 a.m. I’m ready for work, but I’m going to be too late to the office if I leave now. WFH it is! This extra time is a gift, so I use it to check my task list. I see I have a social event in Jersey. I need to tweak my plans to accommodate my schedule. But not now — later!

9:00 a.m. I start work, check my notes from the day before, read emails, and ease my way into a nice flow state. 

2:30 p.m. I love my project so much that I hyperfocused through lunch. I quickly pivot to the gym, because it’s now or never. 

3:15 p.m. After squeezing in 40 minutes of weightlifting, I heat up leftovers to enjoy during a meeting. I work on final tasks and write notes for tomorrow. 

5:00 p.m. Log off. I check train times and set an alarm to leave 25 minutes early, factoring in delays related to train transfers, rain, and of course, ADHD. It’s raining. I still haven’t replaced my ripped coat. I pack an umbrella, a phone charger, and a snack. I add “buy jacket” to my task app. 

5:45 p.m. On the train. I use the whole ride to browse trench coats. 

6:15 p.m. I barely make the New Jersey train transfer. I walk through several cars to find my friends. I try to buy my ticket, but the app fails. We’re in a tunnel — no service! The conductor asks for my ticket, and I show him the spinning wheel on my phone. He scolds me publicly! Honestly? Fair. I should’ve bought it earlier instead of scrolling for jackets. But I did find a cute one, so…. Worth it? Yes.

7:00 p.m. We make the event, and then get dinner afterwards. My friend gets a mocktail. I get food FOMO and get one too. Some impulses aren’t worth the discipline reserves. 

9:30 p.m. Home. I debate between watching TV in sweats or doing dishes. I do the dishes and feel like a hero for it. Afterwards, I catch up on texts and check off tasks. 

11:45 p.m. I scroll the news, crush the puzzles, and listen to the audiobook while I get ready for bed. 

12:30 a.m. Lights out. 

8:30 a.m. Check the task app. It’s laundry day, but I’m out of quarters. I’ll go to the bank on my morning walk. I also have a party tonight, so I’ll go to the gym during lunch. 

9:15 a.m. I take my meds, start work, and review yesterday’s instructions. Deep work commences. 

12:00 p.m. Lunchtime! I realize I forgot my vitamins. This usually happens when I’m out of my routine (thanks to the bank run). This also means I forgot breakfast. I need to eat a bigger lunch now. I ask ChatGPT how much more protein and salad I need to eat to make up for a lost breakfast. I use my food scale to make sure I get enough. My stomach hurts from eating too much, and I still didn’t get enough protein in. I put my backup protein drink in direct view so I won’t forget. I’m not going to hit macros otherwise. I start my laundry and set alarms to rotate it between meetings. 

12:30 p.m. I check my tasks again. Oh, it’s two friends’ birthdays! I text them while I head to the gym. I forget my workout routine and ask ChatGPT for a reminder. Workout complete! 

3:00 p.m. It’s the end-of-the-week lull. I use this quiet time to complete my weekly work review. 

3:15 p.m. I suddenly realize I’m rinsing a trash can in the bathtub. How did I get here? I took out the trash, then the bag leaked. One thing led to another, and now I’m elbow deep in gloves and dish soap. I can’t decide if it’s more or less ADHD of me to abort the mission and return to the original task. I finish the task.

3:30 p.m. I return to my weekly review. Oh yeah — my protein drink! I should do these reviews when I have more thinking energy. I clear my inbox, check this week’s notes for missing action items, and review the calendar. Then I schedule time to complete all open items that should be completed next week plus chip away at the backlog.

5:15 p.m. Done! I’m so tired. The doorbell rings. It’s an order of clothing, and it’s raining again, but this time it’s raining dopamine. I try on the clothes. They’re too itchy. Boooo! Now I’m punished with another thing to do. I make a pile near the door and make a task to return them. 

5:30 p.m. Couch crash. I’m overwhelmed by tasks and the thought of another social obligation. I decide to take a time-out for myself and tell my friend I’ll be late. That’s better than bailing. I set an alarm to start getting ready, then rest. 

7:00 p.m. I nibble on a modest dinner and get ready for the party. 

8:00 p.m. Arrive. Ooh, they have snacks. I didn’t eat enough, so I’m going to spend more time socializing with the food than with the people. The food restores me! I socialize and make a new friend.

1:00 a.m. I’m home. I get ready for bed and lights out for a nice Saturday sleep-in! 

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