Managing Routines for ADHD with Dana Baker-Williams

In this episode of Destress The Nest, host Hannah Morgan welcomes ADHD and anxiety coach Dana Baker-Williams to discuss the power of routines in managing ADHD. Dana shares practical strategies for creating predictable, low-stress routines that help both kids and adults reduce anxiety, improve executive function, and minimize decision fatigue.

Key Takeaways:

• Predictability reduces anxiety – ADHD individuals often worry about forgetting tasks. Routines remove this uncertainty.

• Visual schedules and checklists help – Using cues like arrows and cards for morning and evening tasks makes transitions smoother.

• Anchor habits for consistency – Creating structured routines for mornings, after-school, homework, and bedtime leads to long-term success.

• Reduce decision fatigue – Automating tasks like meal planning or morning prep frees up mental energy.

• Set up a ‘launch station’ – Keeping essentials (backpacks, shoes) by the door minimizes last-minute chaos.

Quotes from the Episode:

• "Predictability calms anxiety. Routines create automatic habits so kids aren't worried about what’s next or how they might mess up."

• "We don’t want to have to make decisions all the time. Decision fatigue is real, and routines help minimize it."

• "Having a launch station by the door means no last-minute chaos. Shoes, backpack, everything in one place."

Resources Mentioned:

• Work with Dana Baker-Williams – Struggling with ADHD at home? Dana offers coaching for parents, teens, and young adults to help create better routines and reduce stress.

• Connect with Dana Baker-Williams: Instagram (@parentinreallife), Facebook (Parenting in Real Life), TikTok (parentinginreallife), LinkedIn

• Heron House Management⁠ – A virtual house management service designed to reduce mental load and stress for busy families.

Subscribe & Leave a Review:

If you enjoyed this episode, please subscribe and leave a review on Spotify, iHeartRadio, Apple Podcasts or your favorite podcast platform. Your feedback helps us reach more listeners and continue to bring you valuable content!

Episodes Released Weekly on Tuesdays

This episode of Destress the Nest is sponsored by Heron House Management.

Heron House Management⁠ is a virtual house management service that takes the stress out of your busy life by taking on your mental load and managing your To Do list. We provide fractional virtual house management for busy families at 5, 10 and 15+ hours/month.

Meal planning, signing up for kids activities, scheduling doctor's appointments, finding a house cleaner, planning your kid's birthday party, getting quotes for that home renovation project, or scheduling a monthly date night with your significant other and so much more. We do it all!