Why “When–Then” Routines Work So Well for ADHD Teens

ADHD teens often seem unmotivated, oppositional, or forgetful - but what’s really happening is much deeper. Their brains are wired for now, not later. Executive functioning struggles make it hard to plan ahead, prioritise tasks, and feel internal motivation for things they don’t enjoy. So when we say, “Clean your room and then you can go out,” it may feel like an impossible mountain to climb.

That’s where “When–Then” routines come in. This strategy works with your teen’s brain - not against it.

✅ What is a When–Then routine?

It’s a simple structure that frames an expectation before a privilege or preferred activity, in a calm and predictable way.

Instead of:

❌ “No Xbox until you finish your homework.”

Try:

✅ “When your homework is done, then you can have Xbox time.”

The shift might seem subtle - but it’s powerful. “When-Then” frames the task as a gateway to something they want, without it feeling like a punishment. It removes the emotional sting and helps reduce resistance.

🎯 Why this works for ADHD teens:

• It creates clear, visual sequencing of actions

• It connects an unpreferred task to a positive outcome

• It builds consistency and trust

• It avoids escalating conflict or shame

💬 Real-life example:

“When your bag is packed and you’ve brushed your teeth, then you can scroll until we leave.”

This builds autonomy - your teen knows what needs to happen and when. If they get distracted, you can calmly return to: “What do you need to do before phone time?”