How I Use Rules to Outsmart My ADHD Brain (And How They Can Help Your Student Too)
In this article, I'm going to teach you how to use simple, non-negotiable rules to take the exhausting decision-making out of daily life — the exact strategy I use to manage my own ADHD and the one I teach students who struggle with executive function.
Why This Matters to You
If you or your child has ADHD, autism, or other executive function challenges, you already know the hardest part of getting things done isn't the task itself — it's the decision to start. Every "should I do this now or later?" moment drains mental energy. Rules eliminate that decision point entirely. When something is a rule, there's no debate. It's binary: you do it, period. That means less fatigue, fewer bad decisions, and more consistency — especially for neurodivergent students who thrive on clarity and structure in an unstructured world.
Why Most People Fail
Primary Reason – Most people rely on self-discipline and willpower, which are exactly the resources that executive function challenges deplete.
Here are more reasons people struggle:
They leave things open-ended. "I'll do it when I have time" is a decision waiting to be avoided.
They wait until they're tired to decide. Decision fatigue leads to bad decisions — and by the end of the day, willpower is gone.
Someone else imposes the structure. Rules only stick when you author them, based on outcomes you want.
They make rules too vague. "Get math done tonight" fails. "I go to the math study hall every day" gets you consistently pointed in the right direction.
The Good News – You don't need more willpower. You need better rules. Here's exactly how to build them.
A 3-Step Guide to Building Rules That Actually Work
Step 1: Find Your Decision Points
Notice where you repeatedly stall, negotiate with yourself, or make choices you regret.
This step is crucial because rules only work when they replace a real decision point — the moment fatigue hits.
For me, that was keeping track of my logins. I used to forget/get locked out/use it as an excuse not to turn something in or get something done. Never again. Now I have a rule: I record all log-ins in my password manager. Easy peasy.
Step 2: Write a Boolean Rule
Make your rule zero-or-one. There is no "sometimes," no "if I feel like it." Either the condition happened and you follow the rule, or it didn't.
The most common mistake: building in exceptions. Exceptions turn a rule back into a decision, and the decision is what exhausts you.
Example: I always put titles on my papers/name my documents. This one simple rule will save you so much time looking for "that paper".
Step 3: Anchor the Rule to Something You Already Do
Attach your rule to an existing routine so it fires automatically.
For example: When my teacher signs off on my planner, I highlight one task I think will be easy, so I can do it first.
For students, this is where the magic happens. One rule I give homeschool families who can't get math done: you cannot get up from breakfast until you've done your first three math problems. Tie it to the cereal. The rule starts the task — momentum does the rest.
Conclusion
Rules take the decision away, and the decision is what fatigues you. For students with ADHD or autism who depend on structure, self-authored rules turn an unpredictable world into a clear one:
Find your decision points
Write a boolean rule — zero or one, no exceptions
Anchor it to something you already do
Start with one rule this week and try it for seven days. Notice what changes.
P.S. Want help building rules that fit your student's brain? Book a free consult at bestefc.com — I'd love to help.
